Dr. Tannaz Mokhtari: Naturopathic Blog

Tea is a wonder drink, you can drink it on a cold day to warm up, drink it hot or cold in a warm day to cool off, drink it for comfort or as a means for social outing! It is the second most consumed drink in the world after water. Recent studies show benefits of tea in many health conditions.

Tea has therapeutic potential in weight management, glucose control, and skin health.

The specific catechin known as epigallocatechin gallate (EGCG) in green tea has been identified as the constituent responsible for reducing fat mass, fat absorption, adipocyte differentiation and proliferation and lipogenesis. Some studies have shown the benefits of green tea use to increase thermogenesis in obese individuals. 

There is also some evidence that green tea and to a lesser degree black tea may have a role in improving glucose control and enhancing insulin activity.  This is useful for people with diabetes.

Tea polyphenols may protect against skin cancer and photo-aging.  Tea protects skin against UV radiation damage and green tea is now being used in many skin care products. Oral and topical use of green tea can improve skin health and provide protection due to their antioxidants countering free-radicals, as well as immune modulating and anti-inflammatory actions.

I often recommend green tea use to my patients – it’s a great way to relax and boost your fat metabolism!

So go ahead drink your tea and enjoy its many benefits.

With the Heart Health Month around the corner and love in the air, I think it is a good idea to visit some of the risk factors which can lead to heart and cardiovascular health issues.  In the last blog the focus was on improving metabolism, in this issue I will discuss what happens once our metabolism is out of control!

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and diabetes.

If you have metabolic syndrome or any of the components of metabolic syndrome, you have the opportunity to make aggressive lifestyle changes. Making these changes can delay or derail the development of serious diseases that may result from metabolic syndrome.

Signs and symptoms
Having metabolic syndrome means you have several disorders related to your metabolism at the same time, including:

·         Obesity, particularly around your waist (having an “apple shape”)

·         Elevated blood pressure

·         An elevated level of the blood fat called triglycerides and a low level of high-density lipoprotein (HDL) cholesterol - the “good” cholesterol

·         Resistance to insulin, a hormone that helps to regulate the amount of sugar in your body

Having one component of metabolic syndrome means you’re more likely to have others. And the more components you have, the greater are the risks to your health.

Experts have talked about this constellation of risk factors for years and have called it many names, including syndrome X and insulin resistance syndrome. Whatever it’s called, and however it’s precisely defined, this collection of risk factors is becoming more prevalent.

Causes
As the name suggests, metabolic syndrome is tied to your body’s metabolism, possibly to a condition called insulin resistance. Insulin is a hormone made by your pancreas that helps control the amount of sugar in your bloodstream.

Risk factors
The following factors increase your chances of having metabolic syndrome:

·         Age. The prevalence of metabolic syndrome increases with age, affecting 40 percent of people in their 60s. However, some research shows that about one in eight schoolchildren has three or more components of metabolic syndrome.

·         Race. Hispanics and Asians seem to be at greater risk of metabolic syndrome than other races are.

·         Obesity. A body mass index (BMI) - a measure of your percentage of body fat based on height and weight - greater than 25 increases your risk of metabolic syndrome. So does abdominal obesity

·         History of diabetes. You’re more likely to have metabolic syndrome if you have a family history of type 2 diabetes or a history of diabetes during pregnancy (gestational diabetes).

·         Other diseases. A diagnosis of high blood pressure, cardiovascular disease or polycystic ovary syndrome - a similar type of metabolic problem that affects a woman’s hormones and reproductive system - also increases your risk of metabolic syndrome.

Prevention
Whether you have one, two or none of the components of metabolic syndrome, the following lifestyle changes will reduce your risk of heart disease, diabetes and stroke. You can begin to curb your insulin resistance by making these lifestyle changes: 

·         Commit to a healthy diet. Eat plenty of fruits and vegetables. Choose lean cuts of white meat or fish over red meat. Avoid processed or deep-fried foods. Eliminate table salt and experiment with other herbs and spices.

·         Eat fibre-rich foods. Make sure you include whole grains, beans, fruits and vegetables in your grocery cart. These items are packed with dietary fibre, which can lower your insulin levels.

·         Get moving. Get plenty of regular, moderately strenuous physical activity. 30 to 60 minutes of moderate-intensity exercise, such as brisk walking, every day is recommended.

·         Schedule regular checkups. Check your blood pressure, cholesterol and blood sugar levels on a regular basis. Make additional lifestyle modifications if the numbers are going the wrong way.

·         Lose weight. Losing as little as 5 percent to 10 percent of your body weight can reduce insulin levels and blood pressure, and decrease your risk of diabetes.

·         Stop smoking. Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome.  Get the help you need to kick this hazardous habit.

Please note: the information presented here is based on Mayo clinic research.

Metabolism is essentially the speed at which our body’s motor is running. The speed at which our body burns calories is called the metabolic rate. It’s how fast your “motor” is running when you’re still, sitting or sleeping. About 60-75% of energy is expended by the body at rest in such activities.

To boost your metabolism follow these simple tips:

1.    Eat Healthy
Increase fibre intake by eating more fruits, vegetables and grains Bake, pouch, cook or steam instead of frying Reduce salt intake Eat smaller meals more frequently throughout the day Do not eat past 9pm  Avoid simple carbohydrates such as baked goods, high starch or sugar containing food and drinks such as fruit juices, pop and alcohol.

2.    Exercise Regularly
30 minutes of cardiovascular exercise to increase your heart rate daily 30 minute of muscle toning exercise to build muscles - remember muscles burn fat! Deep breathing exercises to enhance your oxygenation.

3.    Drink water
Drinking 6-8 glasses of water daily helps improve your metabolism and reduce toxic load in the body. It also helps improve your skin helps fight feeling of fatigue during the day helps regularity of your bowels movement.

4.    Get a good night rest
Get adequate sleep and rest so that the body has an opportunity to regenerate itself. Get seven to eight hours of sleep each night, it affects the hormones that help to regulate body weight and appetite. Studies have shown that individuals who slept less tended to gain weight more easily.

5.    Take a good quality Multivitamin daily
Some vitamins are highly beneficial in fighting fatigue and boosting your energy.

Wishing you good health.