Sarah Cimperman's Blog, page 5

5 Reasons to Avoid Artifical Sweeteners

Artificial sweeteners are popular among dieters and diabetics alike.  Because they don’t contain sugar or calories, they’re often recommended for people who have high levels of blood sugar and those who are overweight. This conventional wisdom is being turned upside down by studies showing that fake sweeteners can actually promote the diseases they’re marketed to prevent including prediabetes, type two diabetes, weight gain, and obesity. Artificial sweeteners have also been linked to changes in gut flora, cardiovascular disease, and certain types of cancer.

So far six artificial sweeteners have been approved by the U.S. Food and Drug Administration:
Saccharin (sold as Sweet’N Low)Sucralose (sold as Splenda)Aspartame (sold as Equal or NutraSweet)Acesulfame potassium (also known as Ace-K)Neotame (chemically similar to aspartame)Advantame.These sugar substitutes are found in foods labeled “light,” “diet,” and “sugar-free” which can include baked goods, snack bars, fruit spreads, yogurt, ice cream, soft drinks, candy, and chewing gum, among other processed products. Here are five reasons everyone should avoid them.

#1 | Artificial sweeteners raise insulin levels.

Artificial sweeteners may not raise blood sugar levels but they do raise insulin levels. When we eat foods that taste sweet, whether or not they contain any real sugar, the pancreas releases insulin. In fact, consuming fake sugars has been shown to have the same effect on insulin levels as consuming real sugar.

High levels of insulin trigger hunger and food cravings, prompt the body to accumulate fat, increase inflammation, and stimulate the growth of cancer cells. Over time, high insulin levels promote weight gain and the development of insulin resistance, type 2 diabetes mellitus, hypertension, and blood clots.

#2 | Fake sugars make us fat in ways we don’t completely understand.

While we do know that artificial sweeteners promote weight gain by raising insulin levels through their effects on sweet taste receptors, there’s more that we don’t know. Research studies have demonstrated that fake sugars promote overweight and obesity in ways that are completely unrelated to taste buds. Scientists are still uncovering the exact mechanisms but they are believed to be involved with influencing the expression of genes that regulate the growth of fat cells and the release of fatty acids.

#3 | Artificial sweeteners hijack your taste buds.

Artificial sweeteners are exponentially sweeter than real sugar. According to the FDA, saccharin, aspartame, and ace-K are about 200 times sweeter than table sugar. Sucralose is about 600 times sweeter, neotame is 7,000 to 13,000 times sweeter, and advantame is 20,000 times sweeter.

When your palate becomes used to these exceptionally sweet tastes, you lose the ability to appreciate naturally sweet flavors, which leads to the overconsumption of natural sweeteners and the continued consumption of fake sweeteners. Studies confirm that artificial sweeteners trigger sugar cravings and promote sugar dependence.

#4 | Fake sweeteners change bacterial balance in the digestive tract.

Our bodies contain 10 times more microbial cells than human cells and 200 times more microbial genes than human genes. This collective community of microorganisms and their genes, called the microbiome, is essential for the normal development and function of important body systems.

The microbiome helps protect us from disease-causing bacteria, manufacture essential nutrients like vitamins and short chain fatty acids, help digest our food, break down environmental toxins, modulate the immune system, help regulate inflammation, influence the production of neurotransmitters like serotonin, and play an important role in appetite, satiety, fat accumulation, and energy usage.

Studies show that artificial sweeteners change the pH of the gastrointestinal tract and alter the composition of intestinal bacteria. These changes to the micobiome interfere with normal blood sugar metabolism and promote the development of type 2 diabetes mellitus and obesity.

#5 | Artificial sweeteners compromise natural detox mechanisms.

Detoxification is a complex process, and there are many mechanisms that must work together to make it happen. Detox requires low levels of blood sugar and insulin to prompt the body to release fatty acids from fat cells along with environmental toxins that are stored there. Once toxins are released, they travel through the bloodstream to the liver where chemical reactions turn them into compounds that the body can easily excrete.

Artificial sweeteners interfere with detox in three different ways. They raise insulin levels, which prevents toxins from being released from their storage sites. They’ve been shown to alter the expression of enzymes in the liver that helps the body eliminate toxins. And they alter gut bacteria that help break down toxins.

The Bottom Line

Ultimately, the healthiest diets are low in all forms of sugar. However, if you have to sweeten something, opt for real sugar over artificial sweeteners. Or, better yet, choose foods that are naturally sweet and those with proven health benefits, like whole fruit, small amounts of raw local honey, or 70 to 85 percent dark chocolate.

References:

U.S. Food and Drug Administration. High-Intensity Sweeteners. [Web page.] FDA website. http://www.fda.gov/Food/IngredientsPa.... Accessed 10 March 2015.

Swithers SE. Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology and Metabolism. 2013;24(9):431–441.

Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014;514(7521):181-6.

Bosetti C, Gallus S, Talamini R, Montella M, Franceschi S, et al. Artificial sweeteners and the risk of gastric, pancreatic, and endometrial cancers in Italy. Cancer Epidemiology, Biomarkers, and Prevention. 2009;18(8):2235-8.

Al-Saleh AH, Corkey B, Deeney J, Tornheim K and Bauer E. Effect of artificial sweeteners on insulin secretion, ROS, and oxygen consumption in pancreatic beta cells. The Journal of the Federation of American Societies for Experimental Biology. 2011;25:530.1.

Ferland A, Brassard P, and Poirier P. Is Aspartame Really Safer in Reducing the Risk of Hypoglycemia During Exercise in Patients With Type 2 Diabetes? Diabetes Care. 2007;30(7):e59.

Boyd DB. Insulin and cancer. Integrative Cancer Therapies. 2003;2(4):315-29.

Polyák E, Gombos K, Hajnal B, Bonyár-Müller K, Szabó S, et al. Effects of artificial sweeteners on body weight, food and drink intake. Acta Physiologica Hungarica. 2010;97(4):401-7.

Landsberg L. Insulin resistance, energy balance and sympathetic nervous system activity. Clinical and Experimental Hypertension. Part A, Theory and Practice. 1990;12(5):817-30.

Meigs JB, Mittleman MA, Nathan DM, Tofler GH, Singer DE, et al. Hyperinsulinemia, hyperglycemia, and impaired hemostasis: the Framingham Offspring Study. Journal of the American Medical Association. 2000;283(2):221-8.

Simon BR, Parlee SD, Learman BS, Mori H, Scheller EL, et al. Artificial Sweeteners Stimulate Adipogenesis and Suppress Lipolysis Independently of Sweet Taste Receptors. Journal of Biological Chemistry. 2013;288(45):32475–32489.

United States Food and Drug Administration. Additional Information about High-Intensity Sweeteners Permitted for use in Food in the United States. [Web page]. FDA website. http://www.fda.gov/Food/IngredientsPa.... Accessed 3 March 2015.

Yang Q. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine. 2010;83(2):101–108.

Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, and Schiffman SS. Splenda Alters Gut Microflora and Increases Intestinal P-Glycoprotein and Cytochrome P-450 in Male Rats. Journal of Toxicology and Environmental Health. 2008;71(21):1415–29.

Vitamin D: Should We Get it From Food, Supplements, or the Sun?

A new study found that vitamin D levels made a difference in the survival of patients with advanced colorectal cancer. The individuals who had higher levels of vitamin D in their bloodstream before they were treated with chemotherapy and biologic drugs lived longer, on average, compared to people with lower levels of vitamin D.

There's no doubt that vitamin D is important. It's a key nutrient for several systems in the body including the cardiovascular, neurological, and immune systems. And it regulates the activity of more than 3,000 different genes. Many people are deficient in vitamin D and for them the question is: Should it come from food, supplements, or the sun?
Food 

Few foods are good sources of vitamin D. The best ones are fatty fish like salmon and mackerel and their livers. In the United States, fish livers are difficult to find in forms other than cod liver oil supplements. (In France they’re sold on grocery store shelves alongside other canned fish products.) Smaller amounts of vitamin D are found in canned sardines, beef liver, egg yolks, cheese, and some mushrooms. Some foods are fortified with added vitamin D like milk, yogurt, and orange juice.  

Supplements 
Vitamin D is fat-soluble, so unused vitamin D is stored in the body. Taking too much in supplement form can cause it to accumulate to toxic levels, so it's a good idea to be tested. Your doctor can tell you how much to take and re-test as necessary to ensure that supplementation is effective and that levels don’t exceed the upper limit of the normal range. A recent study found that excessively high levels of vitamin D were associated with an increased risk of dying from a stroke or heart attack. 
People who are deficient in vitamin D also need the co-factors required for it to work properly, including vitamin A, vitamin K, magnesium, zinc, and boron. The best way to get these nutrients is by eating a serving of dark green leafy vegetables and a handful of raw nuts or seeds every day. If that isn't possible, these nutrients can also come from a quality multiple vitamin-mineral supplement.
The Sun

Upon exposure to sunlight, our skin turns cholesterol into vitamin D. At the same time, several other related compounds are created. Because we can’t get these related compounds from supplements or dietary sources, safe sun exposure can have bigger benefits than supplements.
Exactly how much vitamin D your skin makes depends on several different factors: 
How far you live from the equator (the intensity of the sun is stronger at the equator)The season of year (sunlight is more direct and lasts longer in the summer)The color of your skin (darker skin tones contain more melanin, which blocks sunshine)Your age (the older you get, the less vitamin D you make)How much time you spend in the sun
We can't get too much vitamin D from the sun like we can from supplements, but we can get too much ultraviolet radiation. I usually recommend 10 to 20 minutes daily of early morning sunshine, depending on the UV index. 

The UV index is a scale from 1 to 11 that estimates the risk of harm that the sun's rays can have on unprotected skin:
1 and 2 = low risk3, 4, 5 = moderate risk6 and 7 = high risk8, 9, 10 = very high risk11 = extremely high  risk The UV index is highest in the summer and in the middle of the day. It's lowest in the winter and during early morning and late afternoon hours. It's easy to check the UV index with free smart phone apps like "EPA's SunWise UV Index" from the United States Environmental Protection Agency or "UV US - Weather Forecast, UV Index, and Alerts" from MetaOptima Technology Inc.

When the UV index is low, it's safe to be outside without using sunscreen. When the UV index is moderate, wear sunscreen outdoors. Use the 2015 Guide to Sunscreens from the Environmental Working Group to learn more about the sunscreen you have and find good choices that are free of harmful chemicals.

When the UV index is high, stay out of the sun. If you can't seek shade, cover your skin with long sleeves, long pants, and a hat. Strong sun can also damage your eyes and increase the risk of developing macular degeneration, so it’s also a good idea to wear sunglasses, especially when the UV index is moderate or high.

Early morning is the best time to be outside. Not only are the sun’s rays are least intense and least likely to increase the risk for skin cancer, but early morning sunshine also stimulates the production of hormones and neurotransmitters that help regulate sleep, energy, mood, appetite, blood sugar levels, and the way our bodies store fat. 

The bottom line?

Safe sun exposure can be a good way to treat the whole person. This is true whether or not vitamin D comes from food or supplements.

Natural and Non-Toxic Spring Cleaning

Cleaning products can contain dangerous chemicals that are often unlisted. In the United States, manufacturers are not required to disclose all of a product’s ingredients on the label, which makes it very difficult to evaluate their safety.
A study published in the Environmental Impact Assessment Review analyzed best-selling brands of common household products like all-purpose spray, disinfectant, hand sanitizer, soap, laundry detergent, dryer sheets, fabric softener, and air fresheners. Each product was placed in an enclosed glass container at room temperature and the surrounding air was analyzed for evaporated chemicals using gas chromatography/mass spectrometry (GC/MS). The researchers found toxic ingredients in every single sample.

All together, 25 products released 421 chemicals including 133 unique volatile organic compounds, 24 of which are classified as toxic or hazardous under US laws. Almost half of the products contained cancer-causing chemicals and emissions from those promoted as “green,” "organic," and "natural" did not significantly differ from other products.

On average, each one emitted 17 VOCs and at least one toxic or hazardous compound. Only one of these ingredients (ethanol) was listed on a product label and only two could be found on any material safety data sheet (the widely used system for cataloging information about a chemical's risks, safety, and impact on the environment).

Fortunately, non-toxic alternatives to store-bought cleaners do exist. Vinegar has a naturally low pH that helps dissolve surface residue. Baking soda acts as an abrasive agent that can remove residue from surfaces as well. Castile soap is a gentle cleanser that kills germs and it can be used on surfaces that are too delicate to be cleaned with vinegar. Good quality essential oils are naturally anti-bacterial and tea tree essential oil is especially effective at removing mold and mildew. (Fragranced, synthetic, and perfume oils do not have these properties.) Olive oil can be used to polish wooden surfaces. You can clean your entire home using these five ingredients plus five basic tools in just five steps. Here’s what you need and how to do it.

Essential Materials
White vinegarFragrance-free pure liquid castile soap made from organic oils like coconut, olive, hemp, or jojobaPure tea tree essential oil and other aromatic essential oils if you wish (eucalyptus, peppermint, lavender, grapefruit)Baking sodaOlive oil (doesn't have to be extra virgin or cold-pressed)Clean rags or old towelsA spray bottleA sponge with a scrubbing surfaceA broom and dust panA steam mop or regular mop
#1 | Dust like you mean it.

Household dust can be a reservoir for environmental toxins, so it’s important to remove it regularly. One study that analyzed household dust found it contained 66 harmful chemicals including phthalates, flame retardants, polychlorinated biphenyls (PCBs), and 27 different pesticides including DDT (dichloro-diphenyl-trichloroethane). DDT has been banned in the US for the past 40 years yet it was detected in 65 percent of homes.
To really remove dust, avoid using dusters that simply push it around or put it back into the air. Instead use a clean, slightly damp, washable cloth, rinsing it out as needed, to pick up dust and remove it completely. Don't forget to dust the leaves of your houseplants because they help filter the air. Let dusted surfaces dry thoroughly, then you can polish wooden ones by using a dry cloth to rub in a small amount of olive oil (test a small area first).

#2 | Make your own all-purpose cleaner.

It’s easy to make your own non-toxic all-purpose cleaner by adding to a clean spray bottle a half cup of water, one cup of white vinegar, five drops of tea tree essential oil, and five drops of an aromatic essential oil (optional) like lavender, eucalyptus, peppermint, or grapefruit. Label the bottle, close it tightly, and shake it up before each use to make sure that the essential oils are distributed throughout.

Use this non-toxic all-purpose cleaner on counters, sinks, stove tops, appliances, tiles, toilets, mirrors, windows, and floors by spraying it on and wiping it off with a wet sponge or clean, damp  rag. It will smell like vinegar when it’s wet but the odor will evaporate as soon as it dries. For stubborn residue, omit the water and allow the solution to sit on dirty surfaces for several minutes before wiping it off. If need be, sprinkle baking soda over very dirty areas, spray them generously with all-purpose cleaner, allow the mixture to foam for a few minutes, then rub away any debris with the scrubbing surface of a wet sponge.

Do not use vinegar-based solutions like this one on porous or delicate surfaces including unfinished wood and natural stone such as marble, limestone, calcite, or dolomite. Clean these surfaces with liquid castile soap diluted in warm water instead.

#3 | Clean the floors last.

Sweep and mop the floors only after all other surfaces are clean. Steam mops are the best non-toxic tool for cleaning non-carpeted surfaces because they use only water, steam, and reusable, machine-washable pads. Use steam mops on finished hardwood, tile floors, and other smooth surfaces. If you don't have a steam mop, use a regular mop and make your own cleaning solution by adding a cup (or more) of white vinegar to a bucket of hot water, along with a few drops of pure tea tree essential oil. If you have carpeted surfaces or upholstery, consider using a high-efficiency particulate-arresting (HEPA) vacuum because it’s the most effective way to remove dust and toxins.

#4 | Use stronger solutions only when you need to.

Removing built-up grime from areas you don't clean regularly may require a stronger solution. This is especially true in the kitchen where airborne droplets of oil from cooking collect on surfaces surrounding the stove and interact with dust particles. In these cases, isopropyl alcohol can be used to dissolve stubborn residue. It is flammable and can be irritating, but the ingredients are known (just alcohol and water) and it's an effective solvent when everything else fails. If you have to use it, do so sparingly, only in well-ventilated areas, and be sure to wear rubber gloves.

#5 | Clean your cleaning tools.

After you’re done cleaning, throw dirty rags, towels, and reusable items like steam mop pads into the washing machine. Rinse sponges well and disinfect them by moistening and heating them in the microwave. One study showed that two minutes at full power killed or inactivated more than 99 percent of germs and bacterial spores including E. coli. Clean broom bristles outside by running them over a stiff edge like a fire escape or fence. After the steam mop cools, remove the water tank and take it apart to allow it to
fully dry.

References:

Steinemann AC et al. Fragranced Consumer Products: Chemicals Emitted, Ingredients Unlisted. Environmental Impact Assessment Review. 2011;31(3):328–333.

Rudel RA, Gray JM, Engel CL, Rawsthorne TW, Dodson RE, Ackerman JM, Nudelman JL, Brody JG. Food Packaging and Bisphenol A and Bis(2-Ethyhexyl) Phthalate Exposure: Findings from a Dietary Intervention. Environmental Health Perspectives 2011 ;119(7):914–20.

Park DK, Bitton G, Melker R. Microbial inactivation by microwave radiation in the home environment. Journal of Environmental Health. 2006;69(5):17-24; quiz 39-40.

10 Ways to Prevent Cancer

Cancer is the second leading cause of death in the United States, just behind heart disease, so it's no surprise that more and more of my patients are asking me about cancer prevention. Experts now agree that only 5 to 10 percent of all cancer cases are related to genetic defects and that 90 to 95 percent are linked to lifestyle and environmental factors like
Cigarette smokingDiets high in fried foods and red meatExcessive consumption of alcoholObesityLack of exerciseStressToo much sun exposureHarmful chemicalsThis is good news because it means that most cases of cancer are preventable. Taking a proactive approach to getting healthy and staying healthy not only reduces the risk for cancer, it also helps prevent other deadly diseases like cardiovascular disease, diabetes, and Alzheimer's disease. In recognition of Cancer Control Month, here are my top ten tips for preventing cancer.

#1 | Stop smoking and avoid exposure to second-hand smoke.
Smoking triggers inflammation throughout the body and it's one of the most common causes of lung cancer and heart disease. Studies show that inhaling second hand smoke is also deadly and that quitting smoking has bigger benefits than we once thought.

#2 | Eat healthy.
There isn't one diet that's right for everyone but there are some things that the healthiest diets have in common, like plenty of brightly colored fruits and vegetables and an avoidance of sweets, processed foods, and inflammatory fats like those found in deep fried foods and meat from grain-fed animals. Grilling meat and cooking it at high temperatures can create cancer-causing compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) but marinating meat before you cook it can make a difference. Studies show that garlic, onion, virgin olive oil, thyme, rosemary, and wine are all effective at decreasing the formation of PAHs and HCAs in meats.

#3 | Limit alcohol consumption.If you drink alcohol, limit your intake to 1 (for women) or 2 (for men) drinks per day. Avoid sweet cocktails and opt for red wine, which contains resveratrol, an antioxidant with proven anti-cancer actions in the body. 

#4 | Maintain a healthy weight. A study published in the New England Journal of Medicine found that overweight and obesity were associated with increased mortality for all kinds of cancer. Death rates among the heaviest people (those with a body mass index of 40 and above) were 52% higher for men and 62% higher for women compared to people of normal weight (those with a BMI between 18.5 and 25). The researchers concluded that current patterns of weight gain alone may account for up to 20% of cancer deaths in the United States.
#5 | Reverse prediabetes with changes in diet and lifestyle. 
Prediabetes, a condition characterized by high levels of blood sugar and/or insulin, is a worldwide epidemic and in the United States alone it affects an estimated 86 million people. Prediabetes not only increases the risk of developing type two diabetes, it also increases the risk for four other leading causes of death in the US: heart disease, stroke, Alzheimer’s disease, and cancer. Even small elevations in blood sugar (levels above 125 mg/dl) greatly increase the risk of developing cancer and dying from cancer, according to a study published in the Journal of the American Medical Association. Another study, published in the New England Journal of Medicine, found that diet, exercise, and lifestyle changes were more effective at reversing diabetes than the blood sugar-lowering drug Glucophage (metformin).

#6 | Stay physically active.
Studies show that regular exercise is associated with a reduced risk of many types of cancer including breast, colon, endometrial, lung, and prostate cancers. The American Institute for Cancer Research recommends at least 60 minutes of moderate physical activity or 30 minutes vigorous activity each day. I recommend a combination of aerobic and strengthening exercises because studies show that together they are much more effective at lowering high hemoglobin A1c (a measure of blood sugar) than either type of activity alone. If you don't exercise already, or if you want to step up your routine, get permission from your doctor first. 

#7 | Manage Stress.High levels of stress hormones like cortisol promote inflammation and raise levels of blood sugar and insulin, which increases cancer risk. We'll never be able to avoid stress completely but we can take steps to manage it effectively using techniques like relaxation exercises, meditation, self-hypnosis, breathing exercises, or yoga. Find the one that works best for you and practice it daily or whenever the need arises.
#8 | Spend time outside when the sun's rays are least intense. The UV index is a scale from 1 to 11 that estimates the risk of harm that the sun's rays can have on unprotected skin. A factor of 1 or 2 is associated with low risk of developing skin cancer. Factors of 3, 4, or 5 indicate moderate risk; 6 and 7 high risk; 8, 9, 10 very high risk; and 11 indicates extremely high  risk. The UV index is highest in the summer and in the middle of the day. It's lowest in the winter and during early morning and late afternoon hours. When the UV index is low, it's safe to be outside without using sunscreen. When the UV index is moderate, wear sunscreen and sunglasses outdoors. When the UV index is 6 or higher, stay out of the sun or, if that isn't possible, wear sunglasses and cover your skin with long pants and long sleeves. Collared shirts and hats are also important because melanoma (a form of skin cancer) on the scalp or neck is twice as deadly as melonoma found on other parts of the body.
#9 | Minimize your exposure to environmental toxins.There are almost 80,000 different chemicals used in the US but only a few hundred of them have ever been tested for safety. Many can increase the risk for cancer, either directly through carcinogenic activity or indirectly by raising insulin levels. These include pesticides, heavy metals, bisphenol A (BPA) in found in food and beverage containers, phthalates in plastics, parabens in food additives and personal products, dioxins in contaminated fish and seafood, perfluorinated chemicals in nonstick cookware and food packaging, flame retardants, abestos, electromagnetic radiation, and volatile organic compounds found in dry-cleaned clothes, paint, carpet, adhesives, permanent markers, office equipment such as copiers and printers, commercial cleaners, auto exhaust, and fragranced products like perfumes, air fresheners, and scented candles. Minimize your exposure to these harmful toxins whenever you can. If you need some tips, check out my Home Detox Checklist.
#10 | Detox once or twice a year.
Cancer-causing toxins permeate our environment and they permeate our bodies. Studies have found up to 358 different chemicals in the cord blood of new born infants and 493 chemicals in people of all ages. Detoxification helps remove these environmental toxins. If you're not sure where to start, read my book, The Prediabetes Detox, whether you have prediabetes or not.

Prediabetes 101

Prediabetes is a worldwide epidemic and in the United States alone it affects an estimated 86 million people. It's being diagnosed in 1 in 3 adults (20 years and older), 1 in 2 older adults (65 years and older), and almost 1 in 4 adolescents (ages 12 through 18).
According to the most recent statistics from the CDC, the incidence of prediabetes is fairly consistent across ethnicities. It's found in 38% of Hispanic adults, 39% of non-Hispanic black adults, and 35% of non-Hispanic white adults.

Prediabetes may be a common condition but it isn't benign. It increases the risk of developing 5 of the 7 leading causes of death in the United States including
Type 2 diabetes mellitus Heart diseaseStrokeAlzheimer’s diseaseCancerEven small elevations in blood sugar (levels above 125 mg/dl) greatly increase the risk of developing cancer and dying from cancer, according to a study published in the Journal of the American Medical Association.

Prediabetes is characterized by levels of blood sugar and/or insulin that are elevated but not yet high enough to be classified as diabetes. Symptoms can include fatigue, increased appetite, cravings for sweet and starchy foods, fat accumulation and weight gain, but most of the time there are no symptoms at all. The CDC estimates that 7 million cases of prediabetes remain undiagnosed in the United States.

It's no surprise that people with prediabetes may not even know they have it, since we can't feel how much sugar is in our blood. But it's easy for doctors to find out using some basic blood tests:
The Fasting Plasma Glucose test measures blood sugar levels after a fast of 8 hours or more. Studies show that levels above 87 mg/dl are associated with an increased risk of type two diabetes and that people with the lowest risk have levels below 81.The Insulin Glucose Tolerance test measures the body’s response to eating sugar. Glucose levels should not exceed 120 mg/dl two hours postprandially. Insulin levels should be less than 5 mu/ml when fasting and less than 30 postprandially.  The Hemoglobin (Hb) A1c test measures glucose attached to hemoglobin in red blood cells. Ideally, hemoglobin A1C should be less than 5.7%. Percentages between 5.7 and 6.4 indicate prediabetes, and two separate test results of 6.5 or higher indicate type two diabetes. Because the HbA1c test reflects blood sugar levels over the previous 3 months, not just at one given moment in time, it has an advantage over the other tests. However, it may not be accurate for certain people including pregnant women, people without a spleen, and individuals with anemia, kidney or liver disease, alcohol or lead toxicity, recent blood loss or transfusion, and uncommon forms of hemoglobin.

Excess amounts of sugar and insulin in the blood can have damaging effects throughout the body, promoting inflammation, genetic mutations, cellular damage, and premature aging. Cells lining the blood vessels are particularly vulnerable to injury and, over time, damaged blood vessels cause problems with the kidneys, eyes, nerves, heart, and brain. Left untreated, most people with prediabetes will develop type two diabetes within 10 years.

The best cure for prediabetes is not prescription medication. While pharmaceutical drugs can be lifesavers in certain circumstances, they’re not always necessary, and when it comes to reversing prediabetes, they’re not the most effective treatment.

A landmark study published in the prestigious New England Journal of Medicine compared the effects of diabetes drug Glucophage (metformin) to diet and lifestyle changes. 27 medical centers around the country and more than 3,000 people with prediabetes were randomly split into 3 treatment groups.

One group, referred to as the intensive lifestyle intervention group, exercised for 2.5 hours each week and received 16 one-on-one lessons focusing on diet, exercise, and behavior modification during the first 24 weeks. They also participated in subsequent monthly individual and group sessions designed to reinforce these lifestyle changes.

Participants in the other two groups took Glucophage or placebo pills and received written information about a healthy lifestyle and 20 to 30 minutes of individual counseling once per year.

After 3 years, people in the intensive lifestyle intervention group had the best results. By changing their diet, exercise, and lifestyle habits, they reduced their risk of developing diabetes by 58% overall, with adults over the age of 60 reducing their risk by 71%, compared to the people who took placebo pills. This proved true regardless of gender or ethnicity. The group taking Glucophage reduced their risk by only 31%. The drug was most effective for people at least 60 pounds overweight and least effective in adults over the age of 45.

Benefits of the lifestyle changes were long-lasting and a decade after the initial study researchers found that people in the intensive intervention group still had a 43% lower risk of developing diabetes (adults aged 60 and older had a 49% lower risk) while those taking Glucophage had only an 18% lower risk compared to placebo.

Prediabetes is a state of imbalance, not permanent dysfunction. It’s a red flag and an opportunity to reverse dangerous metabolic changes before they cause chronic health problems associated with early death. The most successful strategy for reversing prediabetes is a combination of regular exercise, a diet low in sweets and starches, a healthy lifestyle, and detoxification. I'll continue to cover these topics, so stay tuned. Or read all about it in my book, The Prediabetes Detox.

References:

Centers for Disease Control and Prevention. National Diabetes Statistics Report, 2014. CDC Web site. http://www.cdc.gov/diabetes/pubs/esti.... Accessed September 30, 2014.

May AL1, Kuklina EV, Yoon PW. Prevalence of cardiovascular disease risk factors among US adolescents, 1999-2008. Pediatrics. 2012;129(6):1035-41.

Jee SH, Ohrr H, Sull JW, Yun JE, Ji M, Samet JM. Fasting Serum Glucose Level and Cancer Risk in Korean Men and Women. Journal of the American Medical Association. 2005; 293(2):194–202.

Centers for Disease Control and Prevention. Fourth National Report on Human Exposure to Environmental Chemicals, Updated Tables. CDC Web site. http://www.cdc.gov/exposurereport. Accessed September 30, 2014.

Tirosh A, Shai I, Tekes-Manova D, Israeli E, Pereg D, Shochat T, Kochba I, Rudich A; Israeli Diabetes Research Group. Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men. New England Journal of Medicine. 2005;353(14):1454–62.

Lee AT, Cerami A. The Formation of Reactive Intermediate(s) of Glucose 6-Phosphate and Lysine Capable of Rapidly Reacting with DNA. Mutation Research. 1987;179(2):151–58.

Danby FW. Nutrition and Aging Skin: Sugar and Glycation. Clinical Dermatology. 2010;28(4):409–11.

National Institute of Diabetes and Digestive and Kidney Diseases. Diagnosis of Diabetes and Prediabetes. NIH Web site. http://www.diabetes.niddk.nih.gov/dm/.... Accessed September 30, 2014.

Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin JM, Walker EA, Nathan DM. Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin. New England Journal of Medicine. 2002;346(6):393–403.

5 Ways to Relax Right Now

Relaxation is an important part of reversing prediabetes, staying healthy, and reducing the risk of some of the deadliest diseases in the United States including type two diabetes mellitus, cardiovascular disease, and cancer. When I bring up the subject of relaxation with my patients, they often tell me they’re too busy to relax. It takes too much time. They don’t know how. It doesn’t come naturally to them.

They would prefer to take a supplement and get on with their day, but that’s exactly why I recommend relaxation. Because it isn’t about taking something, it’s about doing something, and because people who think they have no time to relax are usually the ones who have the most to gain from trying it.

The relaxation response is the opposite of the “flight or fight” reaction that our bodies have to stress. As part of an inherent survival instinct, stress hormones prepare the body for action by raising alertness, increasing heart rate and blood pressure, and boosting levels of blood sugar and insulin. In small doses, this can be good, but in big doses and for extended periods of time, it can be dangerous, whether stressors are physical or mental, real or imagined.

Continuous elevation of stress hormones triggers inflammation, prompts the body to store fat, increases the risk of developing diabetes and other chronic illnesses, and interferes with natural detoxification mechanisms. Chronic stress also depletes serotonin, a chemical messenger in the brain that helps regulate appetite, mood, sleep, learning, and memory.

We can counter the effects of stress by inducing our inherent relaxation response. Studies show that relaxation reduces the expression of genes involved in inflammation and aging, and enhances the expression of genes associated with metabolism, energy production, blood sugar control, and immunity. In clinical practice, relaxation techniques have been useful in treating diabetes, hypertension, insomnia, pain, depression, and anxiety. Meditation in particular has been found to increase the thickness of certain areas of the brain and it may also offset the natural shrinkage that happens to our brains as we get older.

Everyone can benefit from relaxation. It may not always come naturally, but it’s a skill we can learn. Like any skill, relaxation requires practice, focus, and concentration, and the more we do it, the easier it will be. Lots of techniques exist, including basic breathing exercises, progressive muscle relaxation, meditation, self hypnosis, exercise, yoga, tai chi, and qi gong. Find one that resonates with you and practice it regularly, preferably at the same time each day, and whenever the need arises.

An important part of relaxation is unplugging from the myriad of electronic devices we surround ourselves with, but certain technologies can be useful for learning techniques like progressive muscle relaxation, meditation, and self hypnosis. Guided soundtracks make relaxation easy and accessible, and once you know how, you can do it on your own without a device. (Until then, minimize your exposure to light at night and electromagnetic radiation by always using the “Airplane mode” and dimming the brightness of the screen as much as possible after dark.)

These five resources will help you get started right away. Most of them are free, none require any special equipment, and some take only two minutes, so there’s no good excuse not to try.

Breathe2Relax

This app guides users through basic breathing exercises and allows them to customize their experience by choosing the number of breathing cycles per session, increasing or decreasing the length of inhalation and exhalation, and selecting visual images, background music, and audio prompts. Breathe2Relax also explains the science behind activating the relaxation response and offers the option to track your levels of stress over time. Free for iPhone, iPad, and Android.

Calm

This website and app offer free guided meditations ranging from two to twenty minutes as well as relaxing images and music you can use for self-guided practice along with a timer. Users can access programs like “The Seven Steps of Calm” to learn more about various aspects of relaxation. Free for iPhone, iPad, and Android.

Headspace

Founded by a former Buddhist monk, Headspace is “the gym membership for the mind.” This website and app make mindfulness meditation easy and accessible. Users can watch animated videos to learn more about the practice, set daily reminders, track their progress, and connect with friends to share the journey. Try the “Take 10” guided meditations and practice one ten-minute session each day for ten days. Free for iPhone, iPad, and Android.

Self Hypnosis

Hypnosis can be performed by a professional, but self-hypnosis is also effective and it’s something that you can do almost anytime, anywhere. In his book, Self-Hypnosis And Subliminal Technology: A How-to Guide for Personal-Empowerment Tools You Can Use Anywhere!, Eldon Taylor explains the mechanics of hypnosis, how it affects brain wave activity, and why it’s a natural state for humans. He also refutes common misconceptions and offers tips and exercises to help readers master essential techniques. The accompanying audio tracks guide listeners through various exercises and you can get started by listening to the first track, whether you’ve read the book or not. Available in hard cover and Kindle editions.

Relax Melodies

Listening to music and sounds of nature can be relaxing, and they can help create a soothing environment during meditation, yoga, breathing exercises, or sleep. The Relax Melodies app offers a variety of musical tracks, nature soundscapes, and even white noise, as well as an alarm and timer in case you relax yourself to sleep. Free for iPhone, iPad, and Android.

References

Godfrey KM, Inskip HM, Hanson MA. The Long-Term Effects of Prenatal Development on Growth and Metabolism. Seminars in Reproductive Medicine. 2011;29(3):257-65.

Bhasin MK, Dusek JA, Chang B-H, Joseph MG, Denninger JW, et al. Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways. PLoS One. 2013;8(5):e62817.

McGinnis RA, McGrady A, Cox SA, and Grower-Dowling KA. Biofeedback-assisted relaxation in type 2 diabetes. Diabetes Care. 2005;28(9):2145-9.

Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. Journal of the American Medical Association, Internal Medicine. 2014;174(3):357-68.

Lazar SW1, Kerr CE, Wasserman RH, Gray JR, Greve DN, et al. Meditation experience is associated with increased cortical thickness. Neuroreport. 2005;16(17):1893-7.

Detox Facts and Fiction

Detox products and protocols are becoming increasingly popular, from raw food and vegan diets to footbaths and body wraps. These things may be good for us (or not) and they may reduce our exposure to toxins, but they don’t detoxify our bodies. A basic understanding of what detox is and what it isn’t makes shams easy to spot.
Environmental Toxins

Toxins are chemicals in the environment that are harmful to our health. Most of the time, we can’t see or smell or taste them, but toxins are very real and we’re exposed to them every day through air, water, food, and furnishings. Our bodies have a hard time excreting these unnatural substances, so they’re stored instead, tucked away inside fat cells where they can’t do as much damage as they could circulating throughout the bloodstream.

Studies show that the amount of toxins in our tissues depends not on how much body fat we have but on how old we are. Toxins begin to build up inside our bodies before we’re even born and research studies show that already at birth, babies’ bodies contain mercury, multiple pesticides, more than a dozen different flame retardants, and air pollutants from fossil fuels, plastic production, and coal-fired power plants.

The Environmental Working Group, in partnership with laboratories around the world, found 232 different chemicals in the cord blood of newborn infants and 493 different chemicals in people of all ages. Toxins permeate our environment and they permeate our bodies.

Detox Facts

Detoxification is the removal of toxins, and it’s something we do naturally. In fact, you’re doing it right now. Every single second, our cells are generating energy and generating waste products as a normal part of metabolism, and every single second our bodies are working to eliminate the waste products. The same mechanisms that help our bodies excrete natural waste products also help us excrete unnatural ones like chemicals from the environment.

Detoxification involves several hormones, enzymes, and organs, including the liver, kidneys, gastrointestinal tract, skin, lungs, adipose tissue, and lymphatic system. Most environmental toxins are fat-soluble, so they accumulate inside fat cells. When levels of blood sugar and insulin are low, adipose cells release fatty acids into the bloodstream to be used for energy, and fat-soluble toxins are released at the same time.

They circulate through the bloodstream until they get to the liver, where chemical reactions transform them into water-soluble compounds that are more easily eliminated. These chemical reactions are dependent on cofactors like vitamins, minerals, antioxidants, and amino acids. After they leave the liver, water-soluble compounds are excreted through the lungs, skin, kidneys, and intestines.

To truly detox, we must minimize the toxins we take in from the environment while we maximize the toxins we remove from our bodies. Diet, supplements, and lifestyle all play a part. A detox diet, composed of three satisfying meals each day and a 12-hour overnight fast, emphasizes green vegetables, healthy fat, and sufficient protein while eliminating sweets, starches, and processed foods. As a result, low levels of blood sugar and insulin prompt the body to burn fat for energy and mobilize stored toxins. Along with diet, supplements provide the nutrients and cofactors required for chemical reactions in the liver.

Regular exercise, stress management, and good sleep all help keep insulin levels low, which also prompts fat burning and toxin mobilization. Additionally, exercise increases the circulation of blood and lymphatic fluid throughout the body, increasing the removal of waste products from tissues, and along with sauna therapy, exercise helps eliminate toxins through sweat.

Detox Fiction

Detoxification can only happen when blood sugar and insulin levels are low but many popular “detox” protocols ignore this important fact. It’s not uncommon for foods, drinks, and supplements designed specifically for detox to raise blood sugar and/or insulin levels. Examples include juice, whole grains, starchy fruits and vegetables, protein bars, and processed products containing natural and artificial sweeteners. Because consuming these foods can raise blood sugar and insulin levels, they can cause toxins to be stored rather than released. That’s the opposite of detoxification.

Other popular methods of detox include calorie restriction and fasting. Both will lower blood sugar and insulin levels for sure, but without adequate protein and the necessary nutrients to drive chemical reactions in the liver, detoxification mechanisms will be compromised and toxins that have been released from fat cells can build up to harmful levels in the body.

There are indications for medical fasting and calorie restriction, but detox isn’t one of them. Unsupervised fasting can be dangerous, so never attempt this on your own. If you’re interested in calorie restriction or fasting, find a physician or facility specializing in these practices.

Precautions

Most people benefit from detoxification, but it’s not right for everyone. Pregnant and breastfeeding women should not undergo detox because environmental toxins can be transferred to fetuses through the maternal blood supply and to babies through breast milk. (But detox is an especially good idea for women before they conceive.)

Others who should not undergo detox include individuals with constipation (less than one bowel movement per day), kidney disease, liver disease, cardiac arrhythmia, unexplained abdominal pain, or acute inflammation of any part of the gastrointestinal tract, and anyone who has had recent surgery or chemotherapy treatments.

If you have serious health problems or take prescription medications, you should talk to your doctor before you detox. Increasing liver function can alter the metabolism of certain drugs, so your doctor may need to adjust your dosage.

If you haven’t been exercising, talk to your doctor about goals and guidelines before you start, then work with a personal trainer to establish a routine designed to help you meet them.

References

Hue O, Marcotte J, Berrigan F, Simoneau M, Doré J, Marceau PP, Marceau S, Tremblay A, Teasdale N. Plasma Concentration of Organochlorine Compounds Is Associated with Age and Not Obesity. Chemosphere. 2007;67(7):1463–67.

Environmental Working Group. Pollution in Minority Newborns: BPA and Other Cord Blood Pollutants. EWG website http://www.ewg.org/research/minority-.... Accessed January 13 2015.

5 Lifestyle Changes to Reverse Prediabetes

A healthy lifestyle is just as important as a healthy diet when it comes to reversing prediabetes and staying well. In fact, studies show that lifestyle interventions are the most effective treatment for reversing prediabetes, lowering hemoglobin A1C, decreasing high blood pressure, improving physical fitness, and promoting weight loss. The following five lifestyle changes will help you accomplish these goals and more.
#1  Avoid Cigarette Smoke

Studies show that smoking cigarettes raises fasting blood sugar levels and increases the risk of developing diabetes (as well as other illnesses like cardiovascular disease and cancer). Even if you don’t smoke, being around people who do can have a similar effect. Individuals exposed to secondhand smoke have higher levels of fasting blood sugar and hemoglobin A1C, more insulin resistance, and a higher incidence of type 2 diabetes compared to those who aren’t.

When it comes to quitting, close to 90 percent of successful long-term quitters stop smoking abruptly, and this cold turkey method has been shown to be twice as effective as nicotine replacement therapy and medications taken to reduce cravings. These drugs carry side effects like constipation and insomnia, and nicotine replacement isn’t a good choice for people with prediabetes because long-term use can increase levels of insulin and promote insulin resistance.

#2  Exercise Regularly

Exercise helps reverse prediabetes by reducing inflammation, lowering blood sugar, making cells more sensitive to insulin, and boosting levels of serotonin, which helps reduce food cravings. Studies show that regular exercise improves fitness in people with high blood sugar by as much as 40 percent in as little as three to five months, and that the combination of aerobic and strengthening exercises is more powerful than either type of exercise alone.

In one trial, researchers followed more than 32,000 men for 18 years and found that those who performed at least 150 minutes of aerobic and strengthening exercises each week reduced their risk of type 2 diabetes by almost 60 percent.

The best forms of exercise are the ones you’ll do regularly, so find activities you enjoy. Talk to your doctor about your exercise goals, especially if you aren’t already physically active, and consider meeting at least once with a personal trainer who can recommend a routine to help you meet those goals. Personal trainers can also familiarize you with exercise equipment and make sure that you’re doing the exercises correctly.

#3  Relax

When we’re continuously exposed to stress, whether physical or mental, real or imagined, levels of stress hormones like cortisol are continuously elevated. This triggers inflammation, prompts the body to accumulate fat, and increases the risk of developing diabetes. High cortisol levels also deplete serotonin, causing us to crave sweet and starchy foods.

One of the best ways to keep cortisol levels low is to find activities that help us relax. Exercise is a good one, but other options are also effective, like yoga, meditation, guided imagery, breathing exercises, progressive muscle relaxation, self hypnosis, qigong, massage, or simply spending time in nature. Like any skill, relaxation requires practice, focus, and concentration. It doesn’t come naturally for everyone but the more you do it, the easier it will be. Pick activities that feel right to you and practice them daily or whenever the need arises.

#4  Get Plenty of Sleep

Short sleep cycles raise blood sugar levels, cause cells to lose sensitivity to insulin, and increase the risk for diabetes. Lack of sleep also causes levels of leptin, a hormone that reduces appetite, to go down, and levels of ghrelin, a hormone that makes you hungry, to go up.

In one study, being deprived of just two hours of sleep caused healthy men to crave sugar and eat more of it. Another study showed that sleeping seven hours or less overnight prompts our bodies to store fat while sleeping nine hours or more suppresses this effect.

If you struggle with insomnia, talk to your doctor about sleep hygiene strategies like avoiding electronics before bed, sleeping in complete darkness, and eliminating alcohol, caffeine, and sugar from your diet. Also utilize relaxation techniques like breathing exercises, progressive muscle relaxation, and self hypnosis.

#5  Consider Detox

Toxic compounds permeate our environment and they permeate our bodies. Almost 500 different chemicals have been found in human blood and fat tissue and the older we get, the more toxins we contain. Studies show that many of these chemicals can cause changes in the body that promote the development of diabetes.

These “diabetogens” include pesticides, chemicals in nonstick cookware and plastic food and beverage containers, chemicals found in our drinking water, and industrial pollutants absorbed by some of the plants and animals in our diet.

Since 1999 the National Center for Health Statistics, part of the Centers for Disease Control and Prevention, has measured chemicals in the blood and urine of people taking part in the National Health and Nutrition Examination Survey. The most recent report found diabetogens in 100 percent of the 2,500 people studied (CDC 2013).

We’ll never be able to avoid all of the toxins in our environment, but we can take steps to minimize our exposure and remove them from our bodies through detoxification. If you’re interested in detox, ask your naturopathic doctor to individualize a protocol that will meet your needs and help you reach your goals.

References

Wing RR and the Look AHEAD Research Group. Long-Term Effects of a Lifestyle Intervention on Weight and Cardiovascular Risk Factors in Individuals with Type 2 Diabetes Mellitus: Four-Year Results of the Look AHEAD Trial. Archives of Internal Medicine. 2010;170(17):1566–75.

Rafalson L, Donahue RP, Dmochowski J, Rejman K, Dorn J, Trevisan M. Cigarette Smoking Is Associated with Conversion from Normoglycemia to Impaired Fasting Glucose: The Western New York Health Study. Annals of Epidemiology. 2009;19(6):365–71.

Tweed JO, Hsia SH, Lutfy K, Friedman TC. The Endocrine Effects of Nicotine and Cigarette Smoke. Trends in Endocrinology and Metabolism. 2012;23(7):334–42.

Dorana CM, Valenti L, Robinson M, Britt H, Mattick RP. Smoking Status of Australian General Practice Patients and Their Attempts to Quit. Addictive Behaviors. 2006;31(5):758–66.

Eliasson B, Taskinen MR, Smith U. Long-Term Use of Nicotine Gum Is Associated with Hyperinsulinemia and Insulin Resistance. Circulation. 1996;94(5):878–81.

Thomas DE, Elliott EJ, Naughton GA. Exercise for Type 2 Diabetes Mellitus. Cochrane Database of Systematic Reviews. 2006;(3):CD002968.

Huebschmann AG, Kohrt WM, Regensteiner JG. Exercise Attenuates the Premature Cardiovascular Aging Effects of Type 2 Diabetes Mellitus. Vascular Medicine. 2011;16(5):378–90.

Church TS, Blair SN, Cocreham S, Johannsen N, Johnson W, Kramer K, et al. Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients with Type 2 Diabetes: A Randomized Controlled Trial. Journal of the American Medical Association. 2010;304(20):2253–62.

Grøntved A, Rimm EB, Willett WC, Andersen LB, Hu FB. A Prospective Study of Weight Training and Risk of Type 2 Diabetes Mellitus in Men. Archives of Internal Medicine. 2012;172(17):1306–12.

Godfrey KM, Inskip HM, Hanson MA. The Long-Term Effects of Prenatal Development on Growth and Metabolism. Seminars in Reproductive Medicine. 2011;29(3):257–65.

Knutson KL, Van Caute E. Associations Between Sleep Loss and Increased Risk of Obesity and Diabetes. Annals of the New York Academy of Sciences. 2008;1129:287–304.

Van Cauter E, Holmback U, Knutson K, Leproult R, Miller A, Nedeltcheva A, Pannain S, Penev P, Tasali E, Spiegel K. Impact of Sleep and Sleep Loss on Neuroendocrine and Metabolic Function. Hormone Research. 2007;67(Suppl 1):2–9.

Watson NF, Harden KP, Buchwald D, Vitiello MV, Pack AI, Weigle DS, Goldberg J. Sleep Duration and Body Mass Index in Twins: A Gene-Environment Interaction. Sleep. 2012;35(5):597–603.

EWG (Environmental Working Group). Pollution in Minority Newborns: BPA and Other Cord Blood Pollutants. [Web page]. EWG website. http://www.ewg.org/research/minority-.... Accessed September 10, 2013.

Hue O, Marcotte J, Berrigan F, et al. Plasma concentration of organochlorine compounds is associated with age and not obesity. Chemosphere. 2007;67(7):1463-7.

CDC (Centers for Disease Control and Prevention). Fourth National Report on Human Exposure to Environmental Chemicals, Updated Tables. [Web page]. CDC website. http://www.cdc.gov/exposurereport/. Accessed September 10, 2013.

Manuka Honey Skin Saver

This moisturizing DIY skin salve is full of some usual suspects -- coco butter, shea butter, and almond oil -- but it also contains something special: manuka honey. Apply it to your face, hands, or hair as an overnight moisturizer or use it as a spot treatment for dry and irritated skin.
The fats in this recipe as well as the honey help moisturize skin. Honey also contains nutrients needed for tissue repair and rejuvenation. One variety of honey in particular, manuka honey, comes from bees that gather nectar from manuka trees in Australia and New Zealand. It's been shown to reduce inflammation and stimulate skin cell growth.

If you don't have manuka honey, use raw honey from a local beekeeper. (Find your local farmers market here.) Avoid pasteurized products because treating honey with heat destroys many of its healing compounds.

I used coco butter and shea butter in equal amounts because in their raw, organic forms they each have a strong aroma, but together, neither one is overpowering. You could add your own aroma with pure organic essential oils if you like. I left mine unscented.

This salve may be soft just after it's made, or even a bit soupy if it doesn't contain quite enough of the solid fats. However, if you allow it to sit and cure at room temperature for a week or two, the consistency will become a bit firmer and beautifully creamy. You can always adjust the consistency by using low heat to melt it back into a liquid, then adding more solid fat (shea butter or coco butter) to make it firmer or more liquid fat (almond oil) to make it softer, before cooling it allowing to set again.

This recipe makes about a cup of salve.

½ cup almond oil
¼ cup raw organic shea butter
¼ cup raw organic coco butter
1 teaspoon manuka honey (or raw, local honey)

Materials:
2-cup glass measuring cup
Saucepan
Small glass jar with airtight cover (for daily use)
Large glass jar with airtight cover or more small ones (to store excess salve)

Use hot, soapy water to wash the glass jars you'll use for storing salve. Dry them completely with a clean towel, then set them aside on a clean surface to finish air-drying.Fill a sauce pan (large enough to accommodate the measuring cup) with two inches of water. Bring it to a gentle simmer over low heat.Add the almond oil to a glass liquid measuring cup. Add chunks of shea butter until the liquid level rises to ¾ cup. Add chunks of coco butter until the liquid level rises to 1 cup. Place the glass measuring cup in the simmering water, being careful not to splash any water inside the cup. Stir the mixture occasionally and leave it in place just long enough for the solid fats to become liquid. Do not over-heat the oil mixture. Once the solids have just dissolved, transfer the glass measuring cup to a cooling rack. Allow the oil mixture to cool until it's only slightly warm, then stir in the honey until dissolves fully. Pour the salve mixture into a small glass container for daily use and any excess into a large glass container (or more small ones). Cool the salve completely to room temperature. Meanwhile, label the lids.Once the the salve has cooled completely, cover the jars tightly and transfer them to the fridge overnight. Once set, the salve will turn from clear to opaque. Store the small jar for daily use at room temperature and any excess in the fridge.To refill the small container for daily use, bring the large container to room temperature, then place it in a pan of gently simmering water over low heat until the salve liquifies. Stir and then refill the small container. Cool both jars to room temperature before transferring them to the fridge. Once the salve has set, bring the small container back to room temperature.

5 Ways to Prevent Colds and Flu

Echinacea purpurea
When it comes to flu shots, the risks do not outweigh the benefits for most people. Fortunately, there are other strategies to prevent infection and stay healthy during cold and flu season. It's certainly important to minimize our exposure to viruses, but it's equally important to foster a strong immune system, so our bodies can fight off the germs that do breach our barriers. After all, everyone is exposed to cold and flu viruses, but not everyone gets sick.

Here are five ways to prevent infection and stay well during cold and flu season:

#1  Do not touch your face.

Flu viruses can be transmitted through airborne droplets when infected people cough or squeeze, but they can also be transmitted by direct contact with your mouth and nose. Avoid touching your face and when it's unavoidable, wash your hands first, especially after spending time in crowded public places like trains, planes, and waiting rooms. Be sure to rub your hands together vigorously with soap and hot water for thirty seconds or more. Avoid anti-bacterial products because they can contain toxic chemicals and all soaps, by nature, are already anti-bacterial. 

#2  Take vitamin D if you are deficient.

The influenza virus is present all year long but it causes the most trouble in the winter, when lack of sun exposure causes levels of vitamin D to plummet. A simple blood test can detect deficiencies which can be easily corrected with a supplement. Levels between 30 and 80 nanograms per milliliter are considered normal but I like to see levels in the middle of that range. If your levels are low, talk to your naturopathic doctor about the dose that's right for you.

#3  Eat more fermented foods.

Fermented foods are full of friendly flora called probiotics that help protect us against colds and flu. Find them in lacto-fermented pickles and pickled vegetables, sauerkraut, kimchi, vinegar, olives, yogurt, cheese, kefir, tamari, tempeh, miso, cacao nibs, and wine (ideally red, in moderation). Fermented vegetables are especially good because they also provide vitamins and minerals which are essential for a strong immune system.

#4  Get more sleep.

Chronic sleep deprivation has a negative effect on the immune system, leading to more frequent infections. Getting adequate sleep gives the body the opportunity to repair and boost defenses, which reduces chances of getting sick.

#5  Manage stress and exercise regularly.

Relaxation and exercise help manage stress and its negative effects on our immune system. Each week, healthy adults need about 2.5 hours of aerobic and strengthening exercise, at moderate intensity, followed by plenty of stretching. Unhealthy people likely need more but working out too much can compromise defenses, so ask your doctor for individualized goals and guidelines.