Dr. Tannaz Mokhtari: Naturopathic Blog

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.

Gloomy Grey winter days seem endless and I for one definitely feel its effects some days.

Many people suffer from winter-blues or sadness during winter, also known as Seasonal Affective Disorder. Interesting enough sleep-wake patterns are very much affected by our mood. There are numerous reasons for insomnia however feelings of sadness, lack of energy or stamina, moodiness, lowered immunity, muscle pain and sleeping irregularities are a few symptoms of Vitamin D deficiency.

Vitamin D is regularly absorbed through our skin when we are exposed to natural sunlight. A few hours of sunlight can result in 20,000 I.U. of vitamin D synthesis in our body. However, during fall and winter months especially in northern climates such as in Canada, we do not get enough sunlight and are more than likely to become deficient. 

Since vitamin D is directly involved in calcium absorption, it may also be a factor in how the body regulates weight. Moreover, people who have a reduced capacity to mobilize vitamin D often weigh more and have more body fat than those with full capacity. In the past 20 years multiple studies have shown a correlation between higher blood levels of vitamin D and leaner body mass.

If you suffer from a few or all of the symptoms mentioned talk to your doctor about a simple blood test to measure your vitamin D levels and supplement with readily absorbable forms of this vitamin.

In order to maximize the benefits from this sunshine vitamin from preventing cancer, promoting healthy weight and boosting your mood an oral intake of up to 2000I.U. of vitamin D (cholecalciferol) supplement as well as 15 minutes of daily exposure to sunshine is recommended.

Wishing you good health

We know colds and flu are caused by viruses and they have certain similarities such as runny nose, sneezing, coughing, nasal congestion and sore throat to name a few.  We experience on average one to three colds annually lasting between 4-10days.
Most of us are exposed to these viruses on a daily basis as long as we are surrounded by other people. So do you really think it is the Lysol wipe/spray/lotion that is keeping us from being sick all the time?

Recently every time I listen to radio or watch TV they are covering a special topic on germs and viruses and how to avoid them. We hear about our kitchen counter being worse than the toilet or the grocery buggy manifested with all kinds of germs. Yes, but how often do you come home feeling sick because you went grocery shopping? We are also told wet hair, cold air, not dressing properly have no effects on us contracting a cold or flu!
My position: I disagree! We all have at least one virus in our body right now so how come we are not sick?

Here is my answer: our immune system is the single most important defense mechanism protecting us against from the unwanted invaders.  Now given this fact, environmental conditions such as being indoors, in over heated, closed homes, schools and working environments in winter, naturally exposes us to more germs and viruses which we inhale, touch, eat and drink.

Our body’s susceptibility is also a huge factor in predisposing us to these bugs. The wet hair, not dressing properly, being over heated and walking into the cold, chilled drinks and very cold food all create a weakness in our body therefore making us more susceptible to getting sick. I promise you, even if you Lysol wipe every surface, wash your hands millions of times a day, walk around with gloves and don’t shake hands with anyone, you will more than likely get the cold at least once this winter!

On top of all that and most importantly are our lifestyle habits.  Too much sugar, caffeine, alcohol and smoke are poisons which weaken our body’s defenses.  Eating nutritionally poor food, high levels of stress, lack of proper sleep and no physical activity lead to a sluggish and unhealthy body.

The message is eat well, get enough sleep, don’t abuse your body and follow proper hygiene techniques and you have taken the basic steps in protecting yourself against viral infections. Inevitably should you feel you are getting sick because of any of the mentioned issues, then resort to rest, eat less, and take your herbal and homeopathic preparations.  Our body has the ability to heal itself given the right food and conditions.

Wishing you good health this winter

So it is the New Year again with a list of things each of us has to achieve. Mine is to start blogging. What does it take to actually succeed in your promises to yourself? Why is it that we are more likely to hold up our end of the bargain when we make promises to someone else? I guess it is the accountability aspect of the promise and that we don’t want to let the other person down and not to make a negative impression. So lets exchange our list then. my promise to you would be to blog at least once a week. For this month I would like to tackle the subject of weight loss and I will call it: Simple Rules of Weight Loss - all you need to a healthier, happier you!

We all know what needs to be done, but why is it so hard to do? Are you worth it? Do you deserve it? Here are the most common comments I get:

1. I don’t have time (multiplied by 100)
2. I don’t have the energy
3. I have tried it all!

In general, the naturopathic focus is you the individual; your mental, emotional, and physical needs. In my practice I always tell my patients, weight loss is not a diet of this type or that for a set length of time, it is about YOU realizing what must be done to achieve the level of wellness you want. It is about lifestyle, and about putting you first so you can be there for everyone else. it is about making more time, and having more energy!

That is why I call is simple, however I never said it is easy! If you are a committed individual and excited about life, wishing to live your life to its fullest and need some help to sail your ship in the right direction then put your new years resolution into action.

There are no magic, no easy or fast short cuts, BUT I make this promise to you by, if you set your mind and determination you’ll achieve your goal.

So that is it folks, wishing you success in your goals for this year. And as I always say remember your health is your wealth!

I love to hear from you so please post your comments.