Scientists from the TU Darmstadt (Germany) and Rensselaer Polytechnic Institute (US) have challenged a view on how drugs are delivered to our systems. This article talks about a particular view on fatty acids and their roll in drug delivery to our bodies. What was unknown until the completion of this study is that Unsaturated Fats can help to facilitate the delivery of special medications and molecules.

Chemists, biologists and pharmacologists deal with the question of how complex active substances can be introduced into cells such that they are rapidly and easily available. Building on earlier research, interdisciplinary teams of scientists, with biology Professor M. Cristina Cardoso (TU Darmstadt), physics Professors Henry D. Herce (RPI, NY, USA and TU Darmstadt) and Angel E. Garcia (RPI, NY, USA), and chemistry Professor Christian P. R. Hackenberger (FMP, Berlin), have made some important advancements.

Time and time again, scientists are confronted with the particular biochemical properties of cell membranes, which do not allow large molecules to pass and reach the site inside the cell where they are needed. The scientists presented their results in two recently published articles in the journals Journal of the American Chemical Society and Angewandte Chemie.

Fatty acids open a new door to help curing diseases

A central dogma in cell biology is that charged molecules cannot directly cross into cells. Cells are enclosed by a lipid membrane, which forms a strong barrier, separating the interior and exterior of the cells. This barrier is the most important limitation for potent therapeutic compounds to reach the interior of cells and cure or destroy them, as it would be desirable in the case of, for example, cancer cells.

Scientists from the TU Darmstadt (Germany) and Rensselaer Polytechnic Institute (US) have now challenged this dogmatic view of the cell. In a ground breaking work published in the prominent chemistry journal “Journal of the American Chemical Society,” they have shown how certain types of positively charged molecules, known as cell-penetrating peptides (CPPs), can directly open transient nano-tunnels across the cell membrane and inject into cells therapeutic drugs.

The health benefits of unsaturated fatty acids are well known. What was not known until now is that free fatty acids, naturally present on the cell membranes, can also facilitate the transport of these very special charged molecules.

This new research reveals how fatty acids form a complex on the cell membrane with CPPs, this complex nucleates a small transient channel connecting the interior and exterior of the cell, and the therapeutic drugs can travel through these tunnels into the cells. The fatty acids-CPPs complex can be thought as a syringe able to inject drugs into each individual cell. This complex acts as a molecular needle through which other therapeutic compounds can be directly delivered into the cells.

Cell-penetrating peptides have been known to enter cells for over 20 years although the mechanism has remained mysterious and a matter of intensive research. Understanding now how they are able to cross the cell membrane barrier will allow to harness the delivery of potent drugs that previously failed to enter cells but could now exert their beneficial effects inside cells. With this trick, new drugs could be developed to fight a wide range of diseases.

Since these peptides are highly charged the dogmatic view assumed that they might exploit pathways naturally present in cells to absorb nutrients from the environment. These pathways mainly trap and rapidly degrade the nutrients they absorb (which can be thought of as a digestive system of cells). This would be a problem to deliver intact therapeutic compounds. However, this new work shows that the fatty acids-CPPs complex directly delivers therapeutic compounds and thus bypasses the digestion machinery/degradation pathway of the cell. The drugs can directly enter the cell through the nano-tunnels and become readily available to work on their targets.

Fatty acids are essential to all forms of life and this work also shows that this transport mechanism present in human cells is also present in plants, insects and animals opening the door to target cells from all kingdoms of life.

Larger payload thanks to cyclization

Cell-penetrating peptides (CCP) are short peptides, which can penetrate the membrane of a cell and act as vehicles for other molecules attached to them transporting these molecules into the cell. However, the transport is limited to small molecules. Biologists at the TU Darmstadt and the Max Delbrück Center for Molecular Medicine (Berlin) had previously shown that the transport speed and transport rate of CPPs significantly improve when they are cyclicized, thus reshaped into a ring. The scientists now investigated whether cyclization is also suitable for introducing larger “cargos” into the interior of living cells, such as whole proteins. As the study, recently published in the journal “Angewandte Chemie,” showed, the simple structural change into a circular shape was sufficient to accomplish this and make the proteins coupled to the cyclic CPP directly bioavailable in the cell. “We have introduced various materials into cells of plants, animals and bacteria using the peptides modified in this way, as all cells have a plasma membrane with similar basic components,” says Cristina Cardoso, research area of Cell Biology and Epigenetics, department of Biology, Technische Universität Darmstadt.

This finding is of importance for basic research because in this way, for example, tracers can be introduced into cells. However, practical areas of application, such as in medicine and cosmetics, have also opened up, says Cardoso. “We are interested in treatments taking advantage of local administration of active substances, for example through the skin using creams.” It is possible that drugs could later be introduced into skin cells in this way or even whole proteins with a cosmetic and therapeutic function.

Source: http://www.sciencedaily.com/releases/2015/03/150331074205.htm?

The post Insights into the Drug Delivery Process appeared first on AZIM Solutions.

Wayne Campbell, Ph.D., Professor of Nutrition Science, Purdue University with the help from Jung Eun Kim, Ph.D., R.D. conducted a recent study that assessed the effects of egg consumption coupled with the consumption of vegetables and found that coupling whole egg with vegetables increases the amount of absorbed carotenoids 3-9 fold!

There is burgeoning research showing that co-consuming cooked whole eggs with your veggies can increase carotenoids absorption. With the recent scientific report from the 2015 Dietary Guidelines Advisory Committee lessening past concern over cholesterol in eggs, this is particularly good news.

“Americans under consume vegetables, and here we have a way to increase the nutritive value of veggies while also receiving the nutritional benefits of egg yolks,” said Wayne Campbell, Ph.D., Professor of Nutrition Science, Purdue University.

Campbell, working with postdoc fellow Jung Eun Kim, Ph.D., R.D., conducted a study to assess the effects of egg consumption on carotenoid absorption from a raw mixed-vegetable salad. Sixteen healthy young men ate three versions of the salad — one with no egg, one with 1.5 scrambled whole eggs, and another with 3 scrambled whole eggs. Those who ate the highest egg amount with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolfberry increased absorption of carotenoids 3-9 fold. This is a very significant effect, said Campbell. The carotenoids found in the salad include beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin, the latter two being found in egg yolk as well.

The research grew out of his group’s previous study showing that by adding certain oils to mixed raw vegetables, the consumer experienced enhanced absorption of carotenoids.

“Next time you visit a salad bar, consider adding the cooked egg to your raw veggies,” said Campbell. “Not only are lutein and zeaxanthin available through whole eggs, but now the value of the vegetables is enhanced.”

The research findings will be presented at the American Society for Nutrition’s Annual Meeting during Experimental Biology 2015. Campbell believes the beneficial effects seen in this college-age population will extend to all populations and ages. His group would like to expand their research to explore the effects on other fat-soluble nutrients including vitamin E and vitamin D.

Source: http://www.sciencedaily.com/releases/2015/03/150329141005.htm?

The post Increase Nutritive Value of Your Veggies by Eating Whole Eggs Too appeared first on AZIM Solutions.

Something that often goes overlooked in determining how healthy you are is blood sugar. A deficit or a surplus of blood sugar can affect your health in a myriad of ways. From metabolism to emotional health and wellbeing to the health of important organs such as the pancreas, blood sugar is key to being well. Check out this article from Web MD to understand the basics of blood sugar and determine if you should be concerned. 

How Blood Sugar Affects Your Body

When you have diabetes, your blood sugar (glucose) levels are consistently high. Over time, this can damage your body and lead to many other problems.

How much sugar in the blood is too much? Why is high blood sugar so bad for you? Here’s a look at how your sugar level affects your health.

What Are Normal Blood Sugar Levels?

A normal sugar level is less than 100 mg/dL after not eating (fasting) for at least 8 hours. And it’s less than 140 mg/dL 2 hours after eating.

During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90.

What’s a low sugar level? It varies widely, too. Many people’s sugar levels won’t ever fall below 60, even with prolonged fasting. When you diet or fast, the liver keeps sugar levels normal by turning fat and muscle into sugar. A few people’s levels may fall somewhat lower.

Read more at: http://wb.md/1odKLwp

The post Understanding Blood Sugar and Its Effect on You appeared first on AZIM Solutions.

This is an article about the disease economy. That’s a term I coined because I could find no other existing term to describe what I’m observing in our economy today. I call it the disease economy because such a huge percentage of the economic activity and economic growth I see in this country is based on the manufacturing, marketing and selling of products and services based on disease. That is, products and services that either cause diseases or “treat” those diseases.

How do I know we’re in a disease economy today? You can see it for yourself. Just drive around any city or town in the United States and you can see what’s happening. Take a look at the new construction. What’s going to be there? If it’s an office complex, chances are it’s going to be a medical office building. 

If it’s on a street corner, it’s probably going to be a pharmacy — maybe a new Walgreens or CVS Pharmacy or a new drive-through Wal-Mart pharmacy. You even see pharmacies in grocery stores now, because they are so profitable. When you go into grocery stores and look at what’s being sold there, you’re getting a good look at the economic activity in this country. You mostly see products that promote disease, thanks to their disease-causing ingredients.

Learn more:  http://www.naturalnews.com/019337_disease_economy_big_pharma.html#ixzz3ZrxMd0AJ

The post Health Care not Sick Care! appeared first on AZIM Solutions.

Antibiotics are not always the answer to fighting off that pesky cold and flu. With more and more people using antibiotics regularly, super resistant strains of illness are being bred and this is not good for anyone. Sometimes all you need is some natural herbs and home remedies to fight off the common cold. Here are 12 natural remedies to help you fight it off. 

Looking for a natural or alternative treatment for your cold or flu symptoms? Here are 12 tips that may help relieve your symptoms.

#1 Know When not to Treat Symptoms

Believe it or not, those annoying symptoms you’re experiencing are part of the natural healing process — evidence that the immune system is battling illness. For instance, a fever is your body’s way of trying to kill viruses by creating a hotter-than-normal environment. Also, a fever’s hot environment makes germ-killing proteins in your bloodcirculate more quickly and effectively. Thus, if you endure a moderate fever for a day or two, you may actually get well faster. Coughing is another productive symptom; it clears your breathing passages of thick mucus that can carry germs to your lungs and the rest of your body. Even that stuffy nose is best treated mildly or not at all. A decongestant, like Sudafed, restricts flow to the blood vessels in your nose and throat. But often you want the increase blood flow because it warms the infected area and helps secretions carry germs out of your body.

#2 Blow Your Nose Often (and the Right Way)

It’s important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can carry germ-carrying phlegm back into your ear passages, causing earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other.

#3 Treat That Stuffy Nose With Warm Salt Water

Salt-water rinsing helps break nasal congestion, while also removing virus particles and bacteria from your nose. Here’s a popular recipe:

Mix 1/4 teaspoon salt and 1/4 teaspoon baking soda in 8 ounces of warm water. Use a bulb syringe or nasal irrigation kit to squirt water into the nose. Hold one nostril closed by applying light finger pressure while squirting the salt mixture into the other nostril. Let it drain. Repeat two to three times, then treat the other nostril.

Read more at: http://wb.md/1zWj0os

The post Natural Remedies to Fight Cold and Flu appeared first on AZIM Solutions.

The interest in a more natural approach to hormone therapy has focused attention on bioidentical hormones – hormones that are identical in molecular structure to the hormones women make in their bodies. They’re not found in this form in nature but are made, or synthesized, from a plant chemical extracted from yams and soy. Bioidentical estrogens are 17 beta-estradiol, estrone, and estriol. (Estradiol is the form of estrogen that decreases at menopause.) Bioidentical progesterone is simply progesterone. It’s micronized (finely ground) in the laboratory for better absorption in the body.

Bioidentical hormone therapy is often called “natural hormone therapy” because bioidentical hormones act in the body just like the hormones we produce. But here again, that tricky word natural muddies the waters. Pregnant mares’ urine is natural, but Premarin is not bioidentical, at least not to human estrogen. The same goes for Cenestin, which is made from plants but is not bioidentical.

Technically, the body can’t distinguish bioidentical hormones from the ones your ovaries produce. On a blood test, your total estradiol reflects the bioidentical estradiol you’ve taken as well as the estradiol your body makes. 

Read more at: http://bit.ly/1Fzaehs

The post Bio-Identical Hormones and How They Can Help appeared first on AZIM Solutions.

Kidney stones are a painful and common ailment today. Most people know that drinking dark sodas in excess are one of the ways that you can develop these deposits. The real problem with kidney stones is just how painful they are to pass. It is one of the only kinds of pain that doctors have said resembles child birth. However, there is another cause of kidney stones that you wouldn’t expect. Check out this article to see what that is.

New research on kidney stone formation reveals that zinc levels may contribute to kidney stone formation, a common urinary condition that can cause excruciating pain. The research found that zinc may be the core by which stone formation starts.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/health_medicine/dietary_supplements/~3/mP9ka8WIiGU/150601130600.htm

The post Unlikely Cause of Kidney Stones appeared first on AZIM Solutions.

The words are as familiar as they are misunderstood. People “cleanse” their bodies by going on a “detox diet” to “purify” their systems. But is there actual science behind the buzzwords? Dr. Don Smith, a professor at UC Santa Cruz whose research focuses on how organisms respond to toxins, says the premise of popular health messages may actually be sound.

“To the extent that eating well is facilitating the reduction of uptake of the toxins, that’s well known,” Smith told Medical Daily. People whose diets lack iron or calcium, for example, face a greater risk for lead toxicity if they live in an area where lead exposure is common.

In this sense, Smith defines toxins more in line with biology’s traditional understanding: Toxins are harmful agents found in the environment. The list contains hundreds of names – 689 to be exact – most popular among them being the mercury we find in fish, the azodicarbonamide we find in yoga mats and (until recently) Subway sandwich bread, and bisphenol A, or BPA, the highly controversial compound found in consumer plastics. We remove them from our bodies depending on things like iron levels and calcium levels, and, unlike the optimistic personal trainer’s advice, beads of sweat aren’t their ticket out – rather, the urine and feces we expel each day.

Read more at: http://bit.ly/1CPtxzg

The post Detox and Toxins in Your Body appeared first on AZIM Solutions.

Avoiding processed foods is always best.

But what about all of the delicious condiments that we’ve grown accustomed to using? What’s in them and are there any healthier options?

Here’s a quick list of typical condiment replacements that are non-GMO, gluten free, and dairy free!

CONDIMENT: Soy Sauce

This contains both gluten and genetically modified soy. FYI ALL soy is genetically modified in America unless you see the non-GMO butterfly or USDA organic symbol on the package.

REPLACEMENT: Tamari (multiple brands) or Bragg’s Liquid Aminos

CONDIMENT: Margarine

Image from Wikimedia Commons

This contains vegetable oil, milk, soy, and many other ingredients that you can’t pronounce!

REPLACEMENT: Organic Butter or Ghee

You should always buy organic dairy when possible. This is even more important than buying organic fruits and veggies, since butter is a fat and fats love to hold on to toxins and the cows were most likely fed antibiotics. Did you know that you can get a higher dose of antibiotics from your dairy and meats than if you actually took them for being sick?? For those of you who are sensitive to dairy or lactose-intolerant, try Ghee! It’s clarified butter, which means it has the milk solids removed, which is where the casein (milk protein) and lactose are located, which is most often what people react to!

CONDIMENT: Ketchup

Did you know amongst the ingredients of typical ketchup is high fructose corn syrup and artificial colors?

REPLACEMENT: Organic Ketchup or Xyla Ketchup

Organic ketchup is made with real sugar and real organic tomatoes. For those diabetics out there and others watching their sugar intake, try Xyla Ketchup, which is sweetened with Xylitol instead of sugar. Xyla has a whole line of condiments that replace sugar with xylitol, a sugar alcohol.

CONDIMENT: White Sugar

REPLACEMENT: Stevia, Brown Rice Syrup, Sugar alcohols (end in ‘ol), Blackstrap Molasses, Maple Syrup, Honey, Raw Sugar

Everyone needs something sweet here and there, especially for baking! Instead of using bleached sugar, try one or more of the options above. If buying stevia, remember to buy it in the liquid form, as this is more pure. Note that any syrup form of sugar (brown rice, maple syrup, honey) is very sweet so use in moderation. Blackstrap molasses is another option that is lower in sugar but is high in nutrients like iron, calcium, magnesium, B6, and selenium. It can taste bitter, and is better used for savory dishes like pulled pork or baked beans.

CONDIMENT: Salad Dressing

Did you know that most salad dressing contains dairy, vegetable oil and/or canola oil and/or soybean oil (GMO), MSG, and sugar?

REPLACEMENT: Make your own salad dressing or buy organic options.

Making your own dressing takes no time at all. Make a larger quantity and keep it in the refrigerator for future use. All you need is olive oil, vinegar (apple cider vinegar is amazing for you digestive system), salt, pepper, and whatever spices you live from garlic, to red pepper flakes, to oregano. There are a lot of recipes available online!

CONDIMENT: Vegetable oil

REPLACEMENT: Extra Virgin Olive Oil, Avocado oil, Coconut oil, Sesame oil (these are your most versatile options)

Extra Virgin Olive Oil: Be sure to buy an oil that is in a dark (to prevent oxidation in the light), glass bottle. Avoiding plastic bottles if possible when you buy any oil (or really any product in general) is very important, as phthalates and other harmful chemicals are leached from the plastic into the oil/food itself. DO NOT buy any sort of olive oil that is “Light” – this is not lighter on calories but it is lower in nutrients. Check the label and be sure that the oil comes from just ONE country. EVOO is good for medium-high heat. If you are cooking for a longer period at high heat, avocado or coconut oil are better options.

Avocado oil: This is the best oil for frying foods and other high heat methods of cooking. Again, be sure to buy it in a dark, glass bottle.

Coconut oil: I’m sure by now you’re very familiar with coconut oil, as it has been very trendy as of late. It is so popular because it can be used at higher heats, can be used as a replacement for butter in baking, it has antimicrobial properties, and it can be used for various other applications such as a hair/skin treatment or even a natural personal lubrication.

Sesame oil: This is a delicious option for “Asian-inspired” cooking and sauces. Be sure to buy this in a metal container in a cool place.

CONDIMENT: Mayonnaise

Did you know this is actually dairy free, but it’s main ingredient is GMO oil (soybean/ canola oil)?

REPLACEMENT: Safflower Mayonnaise or Organic Mayonnaise

Safflower Mayonnaise does not contain soybean or canola oil, but is made from, you guess it, safflower oil! Organic mayonnaise that is USDA Organic may contain soybean/canola oil that is usually GMO, but because it is USDA organic that certifies that it is not GMO. Keep in mind that canola oil, even when it is not GMO, can still be inflammatory.

CONDIMENT: Relish

Did you know that this contains high fructose corn syrup?

REPLACEMENT: Natural Bread and Butter Pickles chopped up

Even though Bread and Butter Pickles are higher in sugar, some times you need that sweetness for that special sandwich, hotdog, etc. Check your label and be sure it doesn’t contain HFCS. You can also make your own pickles, and there’s multiple recipes online!

For individualized nutrition guidance for you and your family, contact Dr. Lim today at (480)284-8155 or azimsolutions.com

The post A Quick Guide to Condiments appeared first on AZIM Solutions.

What is it?

Craniosacral Therapy is a hands-on therapy that uses light pressure to manipulate the Dura Mater (the material that surrounds the brain and spinal cord) to enhance the production, circulation, and reabsorption of the fluid around your brain and spinal cord known as Cerebrospinal Fluid. As the production and reabsorption of the Cerebrospinal Fluid is contained in a closed hydraulic system within your body, there is a normal rise and fall of pressure which occurs. If your body is not able to accommodate these pressure changes (due to bony compressions, spinal misalignments, birth trauma, etc.) this will lead to dysfunction, pain, and other physical and mental disturbances. The Dura Mater also plays an important role in cranial bone movement. Yes, that’s right! Research shows that our cranial bones move in a rhythm, known as the Craniosacral Rhythm, instead of being immobile as previously thought. Diminished movement of your bony structures in an area of your body indicates a malfunction that your body is not correcting on its own, and will need to be addressed. The Central Nervous System, which controls whether you’re in fight or flight or rest and digest, is also contained within the Craniosacral system. Few body structures have more influence over your health and well-being than your Central Nervous System, so being able to manipulate that provides immeasurable benefits to your overall health.

Who can receive it and what will treatment be like?

As Craniosacral Therapy is a form of physical medicine that uses light touch, it is safe for all ages, from newborns to their great grandparents. Dr. Lim has had extensive training in both adult and pediatric applications of CST. Listening to the craniosacral rhythm in various parts of the body will indicate to Dr. Lim where the system is operating normally or abnormally, and the treatment will be tailored based on the abnormalities found during assessment. During the treatment you will be lying comfortably on a padded table in a private, quiet environment. Infants and children will either be held, will lie on a table, or engaged in play during treatment. You may be able to feel the movement of your bones, heat, or pulsations in the area being worked on, or the treatment may put you to sleep. The treatment times vary from 30 minutes for children under 10 years old, to an hour for adults.

What conditions is it used for?

• Migraines/headaches
• Chronic neck/back pain
• Menstrual cramps
• Motor-Coordination impairments
• Brain/Spinal cord injuries
• Chronic fatigue
• Fibromyalgia
• TMJ syndrome
• Scoliosis
• Post-Traumatic Stress Disorder
• Orthopedic Problems
• Anxiety/depression
• Acid reflux/digestive disorders
• And MANY others

Pediatric:

• Learning disabilities
• Chronic ear infections
• Colic
• D.D./A.D.H.D
• Autism spectrum and Sensory Processing disorders
• Abnormal muscle tone
• Seizures
• Cerebral Palsy, Erb’s Palsy
• Fetal Alcohol Syndrome
• Torticollis and Plagiocephaly
• Learning and speech disorders
• Impaired Immune System
• Emotional problems
• Bed wetting
• Sleep difficulties
• And MANY others

For more information visit www.upledger.com.

If you’re struggling with any of the above conditions, call TODAY to schedule your first CST session with Dr. Lim to start experiencing relief!

(480)284-8155 or www.azimsolutions.com

The post Craniosacral Therapy Explained appeared first on AZIM Solutions.

Kidney stones are a painful and common ailment today. Most people know that drinking dark sodas in excess are one of the ways that you can develop these deposits. The real problem with kidney stones is just how painful they are to pass. It is one of the only kinds of pain that doctors have said resembles child birth. However, there is another cause of kidney stones that you wouldn’t expect. Check out this article to see what that is.

New research on kidney stone formation reveals that zinc levels may contribute to kidney stone formation, a common urinary condition that can cause excruciating pain. The research found that zinc may be the core by which stone formation starts.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/health_medicine/dietary_supplements/~3/mP9ka8WIiGU/150601130600.htm

The post Unlikely Cause of Kidney Stones appeared first on AZIM Solutions.

The words are as familiar as they are misunderstood. People “cleanse” their bodies by going on a “detox diet” to “purify” their systems. But is there actual science behind the buzzwords? Dr. Don Smith, a professor at UC Santa Cruz whose research focuses on how organisms respond to toxins, says the premise of popular health messages may actually be sound.

“To the extent that eating well is facilitating the reduction of uptake of the toxins, that’s well known,” Smith told Medical Daily. People whose diets lack iron or calcium, for example, face a greater risk for lead toxicity if they live in an area where lead exposure is common.

In this sense, Smith defines toxins more in line with biology’s traditional understanding: Toxins are harmful agents found in the environment. The list contains hundreds of names – 689 to be exact – most popular among them being the mercury we find in fish, the azodicarbonamide we find in yoga mats and (until recently) Subway sandwich bread, and bisphenol A, or BPA, the highly controversial compound found in consumer plastics. We remove them from our bodies depending on things like iron levels and calcium levels, and, unlike the optimistic personal trainer’s advice, beads of sweat aren’t their ticket out – rather, the urine and feces we expel each day.

Read more at: http://bit.ly/1CPtxzg

The post Detox and Toxins in Your Body appeared first on AZIM Solutions.

Avoiding processed foods is always best.

But what about all of the delicious condiments that we’ve grown accustomed to using? What’s in them and are there any healthier options?

Here’s a quick list of typical condiment replacements that are non-GMO, gluten free, and dairy free!

CONDIMENT: Soy Sauce

This contains both gluten and genetically modified soy. FYI ALL soy is genetically modified in America unless you see the non-GMO butterfly or USDA organic symbol on the package.

REPLACEMENT: Tamari (multiple brands) or Bragg’s Liquid Aminos

CONDIMENT: Margarine

Image from Wikimedia Commons

This contains vegetable oil, milk, soy, and many other ingredients that you can’t pronounce!

REPLACEMENT: Organic Butter or Ghee

You should always buy organic dairy when possible. This is even more important than buying organic fruits and veggies, since butter is a fat and fats love to hold on to toxins and the cows were most likely fed antibiotics. Did you know that you can get a higher dose of antibiotics from your dairy and meats than if you actually took them for being sick?? For those of you who are sensitive to dairy or lactose-intolerant, try Ghee! It’s clarified butter, which means it has the milk solids removed, which is where the casein (milk protein) and lactose are located, which is most often what people react to!

CONDIMENT: Ketchup

Did you know amongst the ingredients of typical ketchup is high fructose corn syrup and artificial colors?

REPLACEMENT: Organic Ketchup or Xyla Ketchup

Organic ketchup is made with real sugar and real organic tomatoes. For those diabetics out there and others watching their sugar intake, try Xyla Ketchup, which is sweetened with Xylitol instead of sugar. Xyla has a whole line of condiments that replace sugar with xylitol, a sugar alcohol.

CONDIMENT: White Sugar

REPLACEMENT: Stevia, Brown Rice Syrup, Sugar alcohols (end in ‘ol), Blackstrap Molasses, Maple Syrup, Honey, Raw Sugar

Everyone needs something sweet here and there, especially for baking! Instead of using bleached sugar, try one or more of the options above. If buying stevia, remember to buy it in the liquid form, as this is more pure. Note that any syrup form of sugar (brown rice, maple syrup, honey) is very sweet so use in moderation. Blackstrap molasses is another option that is lower in sugar but is high in nutrients like iron, calcium, magnesium, B6, and selenium. It can taste bitter, and is better used for savory dishes like pulled pork or baked beans.

CONDIMENT: Salad Dressing

Did you know that most salad dressing contains dairy, vegetable oil and/or canola oil and/or soybean oil (GMO), MSG, and sugar?

REPLACEMENT: Make your own salad dressing or buy organic options.

Making your own dressing takes no time at all. Make a larger quantity and keep it in the refrigerator for future use. All you need is olive oil, vinegar (apple cider vinegar is amazing for you digestive system), salt, pepper, and whatever spices you live from garlic, to red pepper flakes, to oregano. There are a lot of recipes available online!

CONDIMENT: Vegetable oil

REPLACEMENT: Extra Virgin Olive Oil, Avocado oil, Coconut oil, Sesame oil (these are your most versatile options)

Extra Virgin Olive Oil: Be sure to buy an oil that is in a dark (to prevent oxidation in the light), glass bottle. Avoiding plastic bottles if possible when you buy any oil (or really any product in general) is very important, as phthalates and other harmful chemicals are leached from the plastic into the oil/food itself. DO NOT buy any sort of olive oil that is “Light” – this is not lighter on calories but it is lower in nutrients. Check the label and be sure that the oil comes from just ONE country. EVOO is good for medium-high heat. If you are cooking for a longer period at high heat, avocado or coconut oil are better options.

Avocado oil: This is the best oil for frying foods and other high heat methods of cooking. Again, be sure to buy it in a dark, glass bottle.

Coconut oil: I’m sure by now you’re very familiar with coconut oil, as it has been very trendy as of late. It is so popular because it can be used at higher heats, can be used as a replacement for butter in baking, it has antimicrobial properties, and it can be used for various other applications such as a hair/skin treatment or even a natural personal lubrication.

Sesame oil: This is a delicious option for “Asian-inspired” cooking and sauces. Be sure to buy this in a metal container in a cool place.

CONDIMENT: Mayonnaise

Did you know this is actually dairy free, but it’s main ingredient is GMO oil (soybean/ canola oil)?

REPLACEMENT: Safflower Mayonnaise or Organic Mayonnaise

Safflower Mayonnaise does not contain soybean or canola oil, but is made from, you guess it, safflower oil! Organic mayonnaise that is USDA Organic may contain soybean/canola oil that is usually GMO, but because it is USDA organic that certifies that it is not GMO. Keep in mind that canola oil, even when it is not GMO, can still be inflammatory.

CONDIMENT: Relish

Did you know that this contains high fructose corn syrup?

REPLACEMENT: Natural Bread and Butter Pickles chopped up

Even though Bread and Butter Pickles are higher in sugar, some times you need that sweetness for that special sandwich, hotdog, etc. Check your label and be sure it doesn’t contain HFCS. You can also make your own pickles, and there’s multiple recipes online!

For individualized nutrition guidance for you and your family, contact Dr. Lim today at (480)284-8155 or azimsolutions.com

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What is it?

Craniosacral Therapy is a hands-on therapy that uses light pressure to manipulate the Dura Mater (the material that surrounds the brain and spinal cord) to enhance the production, circulation, and reabsorption of the fluid around your brain and spinal cord known as Cerebrospinal Fluid. As the production and reabsorption of the Cerebrospinal Fluid is contained in a closed hydraulic system within your body, there is a normal rise and fall of pressure which occurs. If your body is not able to accommodate these pressure changes (due to bony compressions, spinal misalignments, birth trauma, etc.) this will lead to dysfunction, pain, and other physical and mental disturbances. The Dura Mater also plays an important role in cranial bone movement. Yes, that’s right! Research shows that our cranial bones move in a rhythm, known as the Craniosacral Rhythm, instead of being immobile as previously thought. Diminished movement of your bony structures in an area of your body indicates a malfunction that your body is not correcting on its own, and will need to be addressed. The Central Nervous System, which controls whether you’re in fight or flight or rest and digest, is also contained within the Craniosacral system. Few body structures have more influence over your health and well-being than your Central Nervous System, so being able to manipulate that provides immeasurable benefits to your overall health.

Who can receive it and what will treatment be like?

As Craniosacral Therapy is a form of physical medicine that uses light touch, it is safe for all ages, from newborns to their great grandparents. Dr. Lim has had extensive training in both adult and pediatric applications of CST. Listening to the craniosacral rhythm in various parts of the body will indicate to Dr. Lim where the system is operating normally or abnormally, and the treatment will be tailored based on the abnormalities found during assessment. During the treatment you will be lying comfortably on a padded table in a private, quiet environment. Infants and children will either be held, will lie on a table, or engaged in play during treatment. You may be able to feel the movement of your bones, heat, or pulsations in the area being worked on, or the treatment may put you to sleep. The treatment times vary from 30 minutes for children under 10 years old, to an hour for adults.

What conditions is it used for?

• Migraines/headaches
• Chronic neck/back pain
• Menstrual cramps
• Motor-Coordination impairments
• Brain/Spinal cord injuries
• Chronic fatigue
• Fibromyalgia
• TMJ syndrome
• Scoliosis
• Post-Traumatic Stress Disorder
• Orthopedic Problems
• Anxiety/depression
• Acid reflux/digestive disorders
• And MANY others

Pediatric:

• Learning disabilities
• Chronic ear infections
• Colic
• D.D./A.D.H.D
• Autism spectrum and Sensory Processing disorders
• Abnormal muscle tone
• Seizures
• Cerebral Palsy, Erb’s Palsy
• Fetal Alcohol Syndrome
• Torticollis and Plagiocephaly
• Learning and speech disorders
• Impaired Immune System
• Emotional problems
• Bed wetting
• Sleep difficulties
• And MANY others

For more information visit www.upledger.com.

If you’re struggling with any of the above conditions, call TODAY to schedule your first CST session with Dr. Lim to start experiencing relief!

(480)284-8155 or www.azimsolutions.com

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Your body is a miraculous thing. For all your body’s parts and abilities there are corresponding systems designed to monitor what they’re experiencing and then decide whether what is happening in your body is beneficial or detrimental. The key to health is for all your systems is to function well without interruption.

Your body systems – the circulatory, digestive, endocrine, immune, integumentary (hair, skin, nails), lymphatic, muscular, nervous, reproductive, respiratory, skeletal, and urinary systems are discussed frequently by all naturopathic bloggers. In particular, when your physician asks how you’re feeling, you usually point to something, a symptom, that’s affecting one or more of your systems because they so readily help you check in on you bodies, giving us a sense of how well you are (or are not) at any given time.

What’s Happening When You’re Not Feeling Well?
When you’re unwell, understanding systemic symptoms can help you to determine where to look for the underlying issues. Sometimes you’ll worry about headaches, rashes, frequent infections, or nails splitting showing signs of ill health. Or, you might complain of feeling sluggish, heavy, uncomfortable, or constipated. Signs like these show your physician there’s something deeper going on in your body. It becomes important to then explore these more deeply, to look to the organs that support your systems and keep them functioning effectively, and to take care of them when they’re showing signs that all is not well.
Your organs like the heart, brain, and lungs are responsible for some of the most fundamental functions of life. Without them, well – you wouldn’t be here! But, other organs do equally important jobs by neutralizing and eliminating toxins and irritants. The organs that help most with these functions are the lungs, the skin, the digestive tract, and most importantly the liver and the kidneys. When you start tracing back the symptoms of sickness to these detoxifying organs, you can start to see the connections to possible underlying weaknesses and issues.

How Does your Body Cope When Faced with Toxins and Irritants?
The simple answer? Detoxification. One of the things your body is especially good at is sweeping out any toxic elements and chemicals that can compromise overall health. That’s a big part of what our organs are designed to do – and most of the time they do it extremely well!

However, not all toxins are equal and of course there are many factors that can affect how the body responds to them at any given time. Also, toxins don’t come from only one source. In fact, the definition of a ‘toxin’ is surprisingly simple and broad: anything that the body doesn’t find useful or that harms its integrity is toxic to the body. The fact is, we’re combating toxins all the time both internally and externally.
In its own metabolism your body makes toxins which have to be broken down and excreted. Even if you were in a desert without water, you would still have “obligatory urination” to rid your body of its own metabolic products.

The most common types of toxins you encounter externally come from: poor diets and poor digestion; undigested food that ferments in the digestive tract creating intestinal inflammation and imbalances in a healthy bacterial and fungal growth; medications; drugs; alcohol and tobacco; environmental toxins like air and water pollution, smoke, pesticides and herbicides; animal and insect bites; and – more and more – electromagnetic frequency and radiation like from appliances and tools such as microwaves, cell phones, computers, wireless internet, and TVs. Even negative thoughts and emotions if they persist long enough have been shown to be toxic to your body because they turn into significant sources of stress – the number one root cause of illnesses. This toxic burden is an inescapable part of modern life, and it can sound pretty scary!

When subjected to all of these forms of toxins at once – as most of us are – it’s easy to see how your body can become inundated with chemicals from which we need to protect ourselves. It’s also easy to understand why, even though you might be doing everything we can to sustain a healthy lifestyle and keep your toxin-fighting organs in prime condition, your body sometimes need help in the battle.

How Do I Know if I’m in Toxic Overload?
As I said before: the body is constantly detoxifying. Day in, day out, all day (and night) long! Your organs are designed to do just that to keep you healthy. But, we all experience toxic overload at one time or another. Who hasn’t been super stressed out and fell to a poor diet or more frequent glasses of wine? Who hasn’t experienced an illness that compromised their health to the point where they just don’t seem to get better? These are just some instances when toxic overload can make anyone’s organs’ daily battle much harder to win. Sometimes toxins that you experience daily become, over the years, a combined, overwhelming force while at other times you experience a mix of toxins in particularly high doses. Ongoing situations like this can lead to chronic toxin overexposure. Learning to identify and properly respond to toxin overload can make a huge difference in your ability to heal from it.

Are you in toxin overload? Ask yourself these questions:

• Do you have persistent brain-fog, lack of focus, mental clarity, or migraines?
• Do you have ongoing fatigue, muscle aches or pains, general lack of motivation or feelings of depression that just won’t go away?
• Have you noticed an increase in body odor, foul fecal odor, pungent or bad breath?
• Are you experiencing skin rashes in ways you haven’t before?
• Have you recently become newly sensitive to chemicals, fragrances, or scents?
• Have you developed new allergies of any kind?

These are just some of the common changes you might notice and they’re some of the ways your body is trying to tell you: Help me! I’ve had enough!

When you’re experiencing symptoms like these, it’s the right time to visit me. I want to help you reactivate your body’s natural defense mechanisms so that you can experience optimal health every day. Sometimes, our organs need extra help in their work combatting toxins. I have lots of ways to help you ensure that toxins are kept at bay, and that your organs are happy, healthy, and strong.

Call us at 480-284-8155 and we’ll be happy to have a detailed consultation with you to find the right pathway to your optimal health.

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Are you Eating the Right Fat?

If you believe that eating fats and oils is a no-no, you might be in for a surprise. Fat is a vital component to a balanced diet and is a requirement in order for the body to function properly. But TOO much or the WRONG fats can be a problem. With all the information out there on how to eat, it’s important to understand not just fads, diets, and tips but the actual needs of your body.

Given how many protocols and eating lifestyles purport their benefits and dismiss the science of others, it can be tricky to figure out which combinations of foods are best for your own needs. In fact, it can feel like there’s a new discovery about the best way to eat every week making you question if we’re ‘doing it right’!

Lately, it’s the popularity of the Paleo and Keto diets that has turned prevailing knowledge on its head, largely because of the emphasis these protocols place on eating significant quantities of healthy fats. I do not believe those are the best diets for people to eat (unless you are a diabetic patient who chooses to eat a low carb diet following the ketogenic strictness)

No matter what eating lifestyle you follow, newer science is showing us that there are more benefits to eating higher quantities of healthy fats than we previously thought. In fact, research is showing that the body is built to use fats as a major source of energy – some evidence even suggests that fat is a better energy source than carbohydrates! It’s a fact that fat is also important to a wide variety of healthy functions in the body.

What are the benefits to eating healthy fats?  Many!

Good fats:

• Help build strong cell membranes for individual cells as well as the sheaths surrounding nerves
• Assist in blood clotting, in muscle movement, and in controlling inflammation
• Are essential for absorbing certain vitamins and minerals such as vitamins A, D, E, and K.
• Can promote weight-loss
• Help encourage blood sugar stability
• Are a key factor in achieving hormonal balance
• Play a critical role in brain function, memory, and attention span
• Have a direct impact on the quality of hair, skin, and nail growth

These reasons should be enough for all of you to realize how important it is to include fats in your nutrition plans!

But I thought fats were bad?

For a long time that was a common way of thinking. The reality is that the reason fats have been stigmatized was because of politics in the 1970s, when panels designed to choose the best diet were corrupted by low fat vegetarian advocates.  That set the stage for a “low fat” diet to be considered the best diet of all. However, the science does not support that (even though there are low fat vegetarians still advocated that eating plan today).

Medical nutritional science understands that not all fat sources are created equal – just like not all vegetables are equal (for example, iceberg lettuce cannot nutritionally compare with its dark, leafy counterparts, kale, romaine and spinach). There are different kinds of fats and to make understanding them easier, I like to think of fats as being on a continuum. On one end of the continuum are good fats like Omega-3 and monounsaturated and on the other end are bad fats like industrial-made trans fats in processed foods. Saturated fats, food in most animal products and nuts and seeds, fall somewhere in the middle.

It’s important especially to avoid partially hydrogenated oils (PHO), AKA trans fat, vegetable fat and vegetable shortening.  These have been shown to cause heart disease. Unfortunately, many foods are removing the PHO and substituting fully hydrogenated oils, which are equally bad oils and need to be fully avoided as they can significantly raise your glucose numbers.  

So which fats should you be eating?

Choosing mostly Omega-3 and monounsaturated fats, followed by a moderate amount of naturally present saturated fats in foods is your best strategy.

Omega-3 and monounsaturated oils are associated with reduced risk of: heart disease, depression and anxiety, risk of cancer, risk of insulin resistance, inflammation, bone loss, weight gain.  Those are great benefits!

Here are sources of Omega-3 and monounsaturated oils:

1. Omega-3 oils: salmon, herring, trouts, sardines, omega-3 enriched eggs, walnuts, pasturized raised dairy products, organic, grass fed/finished meats and poultry, leafy greens, flax and chia seeds.
2. Monounsaturated oils: Avocado, olives and extra virgin organic olive oil, nuts/seeds, coconut oils, whole milk, peanuts.

I recommend adding fats into your diet slowly, especially if you’ve been avoiding them until now. Digesting anything well requires that the body has certain underlying requirements met including healthy gut flora and enzyme production. This is true in the case of fats as well. Both bile from the gallbladder and lipase from the pancreas are needed to digest and absorb fatty foods.

Are you eating right for your mind, hormone production, your metabolism? Get out of the “fat free” cycle and into a healthier diet that includes good fats. I have tools to analyze your body’s nutrient needs and can help experience optimal health every day through nutrition that’s ideal for you.

Call us today: 480-284-8155

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Did you know that a tiny, butterfly shaped gland nestled in your throat is responsible for producing and regulating one of the most important hormones in your body? This mighty gland is called the thyroid, and while it’s relatively small in size, it plays a large role in our endocrine (hormone) system.

The thyroid gland produces a hormone that interacts with many other hormones (insulin, cortisol, estrogen, progesterone, and testosterone). We’re still learning so much about how the endocrine system works,  but looking at how intimately all hormones communicate with each other, it’s no wonder so many symptoms and diseases are tied to a poorly performing thyroid!

How does the thyroid gland work?

The main hormone the thyroid produces is thyroxine, or T4. It is inactive.  Most of the active thyroid hormone, triiodothyronine (or T3), comes from the conversion of T4 to T3 in different areas of the body, including liver, gut, brain and muscles.

The “active” T3 is then able to regulate many function in the body including energy production and metabolism. When all systems in the body are working well, the right amounts of T4 and T3 are produced. But if something is negatively affecting the thyroid or other organ systems in the body, this hormone balance gets disrupted and we start to experience various symptoms.

Some of the factors that impact a healthy functioning thyroid are: nutritional imbalances, toxins, allergens, infections, insulin resistance, and stress. All of these can all be problematic to the proper function of the thyroid, leading to dysfunction of the gland, and potentially to wider spread systemic disease.

What happens when the thyroid can’t function normally?

There are three main thyroid conditions: low thyroid disease, hyperactive thyroid disease and thyroid cancer.  In fact, thyroid diseases are highly prevalent in North America with an estimated 20 million Americans and 1 in every 10 Canadians having some form of thyroid disease, and over 12% of Americans developing a thyroid condition during their lifetime. Because thyroid conditions are tied to so many varying symptoms, up to 60% of people with thyroid disease are unaware of their condition, with women being 5-8x more likely to affected than men.  It is estimated that one in eight women will suffer from a thyroid disorder during her lifetime.

Thyroid diseases are tied to many less obvious disorders including  acne, autoimmune diseases, eczema, fibromyalgia, gum disease, irritable bowel syndrome, and infertility. Because the thyroid is linked to almost every bodily function, symptoms of an underlying thyroid problem are wide and varied, making it more difficult to identify the thyroid as the root cause of the disorders. As a result, many people are misdiagnosed and treated for other conditions before looking at the thyroid.

Hypothyroidism

When the thyroid is compromised, the body is unable to produce or convert the right amounts of thyroid hormones. A number of symptoms often point to an underactive thyroid, which is the basis of hypothyroidism.

These symptoms include lethargy or fatigue, foggy thinking, depression, water retention, weight gain even if you’ve been exercising and eating well consistently, persistently rough/scaly skin and/or dry/tangled hair that are unresponsive to treatments, hair loss (particularly in women), sensitivity to cold, an inability to warm up in a sauna or to sweat during exercise, and a consistently low basal body temperature.

Hyperthyroidism

If the thyroid over-produces thyroid hormone, that can cause very different problems.  Some symptoms of hyperthyroidism include feeling restless, nervous, or emotional, poor sleep quality, fatigue, muscle weakness, difficulty concentrating, frequent bowel movements, disappearance of or irregular menstruation, weight loss, rapid, forceful, or irregular heartbeat, eye problems (associated with Graves’ disease) or swollen thyroid/goitre.

Given that the thyroid is so deeply important to overall health, whether you have an obvious thyroid dysfunction or not, it’s imperative that your naturopathic physician always investigates and considers a thyroid imbalance when any of the symptoms above are occurring.

Thyroid cancer

Thyroid cancer is an uncommon cancer; only 3.1% percentage of all cancers diagnosed.  Around 54,000 people a year are diagnosed but thankfully it is not very fatal; around 2,000 die from it.  98% of patients diagnosed with thyroid cancer survive at least five years. There are three types: papillary, medullary, follicular and anaplastic.  

Thankfully, you can help maintain your thyroid health naturally!

When it comes to managing the optimal function of your hormones, the building blocks are almost always found in nutrition first.

To maintain a healthy thyroid, first make sure you’re maximizing your nutrition by:

1. Avoid your individual food sensitivities.  Since hypothyroidism may be, and hyperthyroidism always is, related to autoimmune disease, investigated what causes auto-immunity is important. Having your own food sensitivity test done, through Alletess, a highly respected lab company, is very recommended. Other tests for auto-immunity include: Vitamin D3, Celiac disease, stool analysis of your microbiome, testing for environmental toxicity, diet diary and analysis of your stresses.  
2. Focus on your iodine level: Iodine is present in almost every organ and tissue and has a direct effect on the thyroid. Iodine might just be the most important part of your thyroid health as our diet and environment make maintaining dietary iodine levels difficult. Chemical agents in commercial food ingredients have the side effect of lessening iodine.  Daily exposure to chemicals found in water such as bromine, fluorine, chlorine all negatively impact iodine levels by attaching themselves to iodine receptors in the body. You can see why focusing on consuming enough of this nutrient is so important.

You can increase your iodine levels by:

1. Choosing to eat organic to minimize exposure to chemical pesticides
2. Avoid eating, drinking, or storing food and drinks in plastic containers
3. Look for “no bromine” or “bromine-free” labels on organic whole-grain breads and flours if you eat grains
4. Increase your dietary intake of wild-caught seafood and ocean fish
5. Use natural personal care products to minimize absorbing toxic chemicals through the skin
6. Add RDA levels of iodine: 150 mcg a day.  DO NOT use extremely high doses of iodine; it is dangerous.  

Seek out foods containing zinc and selenium: Zinc and selenium are two micronutrients that play critical roles in thyroid health. Zinc-rich foods include: oysters, beef, pork, and chicken while selenium rich foods include: brazil nuts, fish, and liver.

You can gain control over your health by learning how to manage and maintain your hormones through nutrition, lifestyle, and medical support. If you’re dealing with, or suspect you have, thyroid issues, please take time to book an appointment to visit us. We want to help you take control of your health! Testing and comprehensive hormonal assessments are available.

Call at 480-284-8155  

To your best health!

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One of the best indicators that you’re having a great day is the feeling that your energy is high, steady, and that overall you feel good and can enjoy accomplishing the tasks at hand.

Maybe it’s that you bounced out of bed that morning, or sang in the shower. It could be that you didn’t need that extra cup of coffee at 3pm, or that you were able to sustain a solid conversation or play games with the kids after dinner.

Now, how often do you have that feeling? Or more importantly, do you remember the last time you felt that way? It’s normal to have periods of time where life gets so busy that our energy has to be directed into specific tasks, or that we might be overtaxed and tired as a result. But if you’ve been feeling lackluster, or low energy for a long period of time and can’t seem to get out of that funk, it could be time to address your energy levels more proactively. Try exploring these tried and true methods of protecting and bolstering your energy levels.

Breathe for Energy

While it is a common reaction to stress, shallow breathing prevents the body from receiving enough oxygen and, in a short period of time, depletes the body of energy. Often, we don’t even notice that our breathing has become quick or shallow until we’re already anxious and exhausted. The trick is to be proactive and mindful about your breathing every day so that you can recognize and respond appropriately when you need to.

One powerful and simple breathing technique I recommend is:

Sit down on a chair with both feet on the floor. Close your eyes, and press the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a soft sighing sound. Inhale slowly and deeply through your nose for a count of four. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight.

Repeat for a total of four breaths.

Short High Intensity Exercise

Ideally about a half hour of exercise, three times a week can help you increase your energy and motivation. And some of the best kinds of activity for revving up your energy come in short bursts of high intensity movement. Whether you choose to take a HIIT class that focuses on interspersing bursts of cardio and strength training, or you decide to get outside on your lunch break for a brisk walk, swinging your arms and moving vigorously, those bursts of exertion will help you rev up your engine and keep you going for the rest of the day. Extra points if these activities happen outside, where you get the additional energy boosting effects of being in nature and getting healthy doses of sunshine!

Stay Hydrated

Think of it this way: your body is about 60% water so if you’re dehydrated your body won’t be able to function as well as it should – and it will tell you so. Headaches, lethargy, dry mouth, irritability, these are all signs that you need to hydrate. When your body is hydrated, your blood can more easily carry oxygen and nutrients to where they need to be and that results in a lift of energy!

Remove Refined Sugar

Refined sugar is an energy depletor!  It causes a sugar rush and then an energy crash. It interferes with your liver’s ability to detoxify. It weakens your adrenals. It causes yeasts to overgrowth in your gut, giving you brain fog and sleepiness after meals.  It causes nutrients to leach from your body. It is highly proinflammatory, all over the body. It can lead to prediabetes and diabetes, and weight gain. All in all, there are few more problematic things to ingest than refined sugar.  Common terms for sugar include: fructose, high fructose corn syrup, cane juice, cane sugar, sucrose, honey, agave, coconut nectar, turbinado sugar, brown sugar.

There are some sweeteners that are okay, and do not wear down your body and brain.  First, try eating food; blueberries are very sweet! Eating a fruit a day can certainly reduce a sweet craving.  Eat more protein—if you are not getting in good protein, your blood sugar can drop and you can crave sweets as a result.  Don’t graze! Eat three larger meals a day with good protein and fat. Last, try natural sweeteners such as stevia, monk fruit, xylitol, erythritol, inulin, and combination products like Swerve, or Truvia.

Get Good Sleep

Having energy during the day means getting good sleep at night.  Sleep hygiene requires we go to bed before midnight, get off our phones and computers to allow our brains to more easily fall asleep, turn off most lights in our homes at night to allow the hormone that initiates sleep to be secreted. We should have a dark room, and keep our devices out of it. We should strive to get 6-9 hours of sleep a day but not less than 6 and not more than 9. Investigate sleep apnea, a serious sleep disorder that can drain you of energy and set you up for serious health conditions,  if you are 1) tired all the time, 2) overweight, 3) snore a lot, 4) have a sleep partner notice your breathing is irregular. Rejuvenating the body and brain with solid sleep allows one to feel great energy throughout the day.

Maintaining healthy energy levels can be challenging when faced with the stresses of everyday life, but these tips can help you rev up your engine and keep you humming a happy tune all day long. If you still find that your energy levels seem lower than usual, or you are having difficulty sustaining your energy levels over time, you may need a closer look at what is going on and we want to be there to help. Book an appointment to visit us and let’s help you get back to your energetic self. Call us at 480-284-8155.

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Have you ever suffered from depression? If so, you’re not alone. The World Health Organization estimates that 350 million people suffer from depression worldwide and that it is a leading cause of disability. Fifteen percent of adults will experience depression at least once in their lifetime.

Depression knows no bounds. It can impact anyone at any point in their life, regardless of age, gender, medical history, or socioeconomic status. While depression may seem like an invisible condition, there are warning signs to look for.

Signs of Depression

So, how can you tell if you or someone you know might be experiencing a major depressive episode?

A major depressive episode is defined as a depressed mood lasting at least two weeks or more. Life seems filled with darkness or heaviness, and there is a loss of interest or pleasure in almost all activities. Depression also comes with the baggage of other symptoms that can interfere with your work, school or social life. These symptoms include:

• Sleep issues — either sleeping too much or having difficulty falling asleep
• Low energy or feeling fatigued almost every day for no reason
• Inability to focus, make decisions or think clearly
• Moving slower than usual or making unintentional motions to a degree that is noticeable by others
• Changes in weight and appetite, with an increase or decrease of more than five percent in body weight a month
• Recurring thoughts about death or suicide, a suicide attempt, or a specific plan in place for suicide

If you are or someone you know is experiencing these symptoms, it’s important to start a conversation right away, get professional help to identify the cause, and find some appropriate solutions.

What Causes Depression?

What makes depression so elusive is that there is no one single cause. Nutritional deficiencies, poor diet choices, hormones, brain chemistry, family genetics, life experiences and physical health are all possible factors that can trigger a depressive episode. While some types of depression can be attributed to conditions such as Seasonal Affective Disorder (SAD) or postpartum depression, for many the source might not be immediately apparent.

Unfortunately, in many situations, doctors prefer to medicate rather than investigate, prescribing antidepressants instead of exploring the cause of the condition.

Antidepressants may have their time and place, but with a myriad of possible side-effects, they are not always an option for everyone. Also, a lifetime prescription to antidepressants is only a Band-aid solution that never really addresses the underlying problem.

Research shows that refined sugar and excess caffeine can lead to depression.   Other studies show high levels of C-reactive protein (CRP), a marker of inflammatory disease, have been documented in subjects with depression. In fact, results from a national health and nutrition examination survey showed that subjects with depressive symptoms had CRP levels that were 46 percent higher than those of non-depressed subjects. Studies also suggest that subjects with a depressed mood have low levels of fractional exhaled nitric oxide (FeNO), which is an indication of airway inflammation.

Over time, depression can also lead to significantly more inflammation in the brain. Inflammation is our body’s response to injury or illness, and when left untreated, it can cause chronic illnesses like heart disease and potentially even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. So not only is identifying the cause of depression early on important for your mental health; it’s also for your long-term physical health!

This is why visiting an integrative medicine doctor can be so crucial. Not only is depression a serious condition not to be taken lightly, but there are so many possible influences, that it requires a 360-degree assessment to determine what might be the cause. The first thing you need to ask yourself is “Why am I feeling depressed?” Then take it from there.

Ways to Treat Depression

For those with mild to moderate depression, there are a variety of natural options that can help fight the blues effectively, without pharmaceuticals.

1. Improve your diet:  Eating less refined sugar, fast food, junk food, heavily processed food is a key foundation for improving mood and preventing depression.  Instead, eat whole foods in a balanced combination, including at least 3 cups of vegetables a day, one fruit, whole grains, and pure proteins.  Eat foods with omega-3 oils, proven to help with mood and be natural anti-depressants.  O3 oils are in leafy greens, fatty fish, omega-3 eggs, grass fed/finished meat and poultry, walnuts, and flax seeds.  Reduce or avoid alcohol and be moderate with caffeine intake.
2. Sunshine & Exercise: Exercise is a scientifically proven way to maintain healthy moods and reduce the risk of depression. Activity pumps up serotonin, dopamine and endorphins, which are our feel-good happy chemicals.  Getting regular exercise is key, whether at a gym on a machine or outside jogging, hiking, biking; whatever you like to do.  However you fit it in, morning, at lunch, or after supper, it’s incredibly important that body health means brain health.

And don’t forget, the sun doesn’t just light up the sky. It can also lighten up your mood with feel-good rays of vitamin D.  Getting regular sunshine exposure can uplift your spirits.  Try to get outside even for a few minutes during the work day and on the weekends.

1. Create a Regular Bedtime Routine

Depression and sleep issues are intimately connected. For those who have trouble falling asleep, a night-time routine can help ease you into a more restful slumber.

Regular sun exposure in the morning can help with sleeping at night.

Set a regular bedtime and unplug from all devices at least two hours beforehand. Use that digital downtime time to take a bath, read a book, listen to music, meditate or unwind in any other low key way. By eliminating sources of constant stimulation and slowing down your evening habits, you will foster a better mental environment for sleep. If you’ve been dealing with insomnia for a while, melatonin is also a helpful natural supplement to reset your internal clock.

Keep yourself on a consistent schedule by setting your alarm to go off after seven or eight hours.

2. Natural Supplements

Serotonin is a vital chemical and neurotransmitter. It regulates our moods, behaviour, libido, sleep, and memory. L-tryptophan or 5-HTP are amino acids that directly lead to an increase in serotonin production.

Omega-3 oil, both an anti-inflammatory and anti-depressant, can be dosed in capsules or liquid on top of eating it. Taking that daily is a great idea for everyone.

If you are going to drink caffeine, try green tea which has L-theanine, an amino acid that has a relaxing effect. L-Theanine boosts neurotransmitters and helps to alleviate stress and anxiety.  You can also get decaf green tea.

Rhodiola rosea and St. John’s wort are other natural supplements that many individuals have had success with for treating depression. That said, St. John’s wort may interfere with birth control or other medications. This is why it is always important to get professional guidance on which supplements and what dose might work best for you.

3. Get Your Hormones Balanced

Our hormones have an impact on our entire bodies. They can be the reason behind depression, chronic fatigue, weight gain, and more. Think of your adrenal, sex and thyroid hormones as Jenga blocks. When certain blocks become imbalanced, it can send our whole life tumbling out of control. The longer you take to correct the imbalance, the more difficult it will be to heal. Getting your hormones tested is an easy and effective way to assess the issues so that you can effectively identify what your options are to get back into balance.

4. Talk to someone

While you may feel vulnerable or uncomfortable at first, opening up to friends and family may be the relief you need to get through dark times without feeling so alone. If you don’t feel comfortable sharing your burdens with the people you know, then seek professional counseling, whether a therapist, life coach or trusted doctor. They are there to help and can offer you a new perspective on things.

If you think you are dealing with depression or can’t shake the blues, I invite you to reach out to our clinic. Please feel free to book an appointment with us by calling (480) 284-8155. You don’t have to battle depression alone. We can help you get your life back!

References:

https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(18)30087-7.pdf

http://www.psychiatrist.com/JCP/article/Pages/2016/v77n12/v77n1221.aspx

http://ndnr.com/mindbody/case-study-herbal-treatment-of-depression/

https://www.sciencedirect.com/science/article/pii/S0005791617300629#sec4

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On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two hours? Three…or more?

Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs. Obviously, the balance between movement and fuel has shifted dramatically over time, most notably since the technological revolution.

Unlike our ancestors, we no longer search for food. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more. We then go home and unwind on the couch, binge-watching our favourite shows. The hours begin to add up.

Maybe we make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even lead to earlier mortality?

Sitting and Premature Death

That’s right…too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents similar health risks as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 percent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits.

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that is critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.

Tips to Sit Less & Live Longer

1. Fit in Exercise Whenever Possible

Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent bursts of exercise, like taking the stairs, can also be an excellent way to keep active.

2. Move Every 30 Minutes

Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a time. Setting a timer on your phone can be a helpful reminder to take regular moments for movement.

3. Use a Fitness Tracker

Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving.

4. Try a Standing Desk

As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.

5. Opt for Less Convenience

We live in a world of many technological conveniences, and yet, we take so many of them for granted — and in some cases to our detriment. Turn back time and reverse the mortal clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of drive. Small activities can make a significant impact!

Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let’s chat and get to the root of your health issues. Book an appointment with our clinic, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.

To your best health!

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