What is Nutritional Ketosis

Perhaps you have heard of the Ketogenic diet.  This is a type of diet that has been popularized by Dr. Atkins.   It basically entails a diet that is high in fat (70%), moderate in protein (approximately 20%) and low in carbohydrates (20-50 grams of carbohydrates daily).   When one eats this type of diet, the body metabolizes the fats to produce what is called ketones and hence the name of the diet.  If you ask most  health professionals about ketones, they will tell you that ketones can cause a condition called ketoacidosis which can drop your blood pH and result in death.  Because of this, most health professional will ask you to avoid eating a ketogenic diet.    However, this ketoacidosis condition mainly occurs in conditions when people can not endogenously produce insulin as in type 1  diabetics.  Have you ever notice that type 1 diabetics have a thinner body composition compared to Type II diabetics?  This is because the type 1 diabetic have to resort to burning their fat stores to provide their bodies for energy whereas in Type II diabetics, their fat stores are not accessible for energy metabolism.  In type I diabetics who do not watch their carb intake, their body will produce an excessive amounts of ketones in the 25 milli molar range which is deadly.   While there has not been a study yet,  it is possible that Type 1 diabetics who adopt a Ketogenic diet will produce ketones in a lower milli molar range that is therapeutic.   On other had, the ketogenic diet has been useful for those battling seizures, type II diabetes and obesity.    But again, most health care professionals will tell you otherwise.  And you need to remind them of something they forget in biochemistry class, namely that when glucose is not available to the body, the body can burn fats to produce ketones bodies which can fuel the whole body including the brain and why did I mention the brain?  Because we have been led to believe that our brain predominantly is fueled by glucose.   If one looks at various indigenous cultures such as the Inuit Indians or the Masai who ate  a high fat, low carb diet, their bodies were predominantly fueled by ketones in a healthy manner.

So ketones can be healthy and a term coined by Dr. Stephen Phinney for this type of healthy ketosis is called Nutritional ketosis.  The video below is of Dr. Phinney explaining this in layman’s terms.

The Art and Science of Nutritional Ketosis Stephen Phinney

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Blue light blocking glasses to help improve sleep

Do you have trouble falling asleep or perhaps you are a night owl? Are you up at night surfing the net, sending out tweets to keep up with your social media?  If so, you might benefit from wearing glasses that block blue light.

But what is blue light? Blue light occurs naturally from the sun and during the day blue light helps us to keep alert by decreasing melatonin levels and elevating cortisol levels. Blue light during the day time also helps to elevate our mood by increasing the hormone serotonin.   In fact, you may have heard of blue light therapy for Seasonal Affect Disorder (AKA SAD) or Winter Blues because it boosts up serotonin levels. Well, the problem with blue light is our evening exposure. You see, before the discovery of electricity, the only light that our ancestors used in the evening was fire which is soothing to the eyes and does  not have any effect on our evening production of melatonin. But, with the advent of electricity, we did not to see in the dark with fire. We became exposed  to artificial lights which contained much blue light and now that we are a society glued to social media 24/7, we are being exposed to blue light being emitted from all types of electronic devices:Flat screen TVs, laptops, e-books, tablets, and smart phones.  The blue light exposure is too much for our eyes to handle in the evening.  One major adverse effect of blue light in the evening is that it decreases our melatonin production as it does in the morning.   The morning is not the issue because we need to be alert. But in the evening, when we have blue light exposure our bodies get delayed in sensing when it needs to rest.  Thus, our bodies circadian rhythm, the biological cycles that describes the ebbs and flows of when we wake up, when we need to fall asleep among other biological cycles is thrown off course. This can contribute to a type of sleep disorder called Delayed Sleep Phase Syndrome, which is common among adolescents and young adults.

So what can we do? Ideally, in the evening we should turn off all gadgets that emit blue light. But that is not going to happen in this internet/social media world. We need to compensate and one way to do that is to wear glasses that block blue light. These are glasses that contain an amber tinted lens, but  better tints are orange and red.  Various studies have shown that wearing these type of glasses in the evening for 2-3 hours before your bedtime can create a “virtual darkness” as far as your brain is concerned. Melatonin levels stay elevated and your circadian rhythms can be reverted back to a healthier state.

Article below highlights how blue blocking glasses can help improve sleep for people who spend time on the computer in the evenings.

Blue-light blocking glasses may help sleep after screen time – Reuters UK

http://news.google.com Thu, 23 Oct 2014 17:00:59 GMT

Blue-light blocking glasses may help sleep after screen timeReuters UK“More and more suppliers of light therapy devices offer blue-blocker glasses in their range of products, because both bright light at the appropriate time of day and darkness or li …

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Trans Fats increase risk of depression

In the research study,
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Depression linked to heart disease through the accumulation of belly fat

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Sleep problems may increase the risk of cancer

PROSTATE CANCER LINKED TO POOR SLEEP:

  BREAST AND OVARIAN CANCER LINKED TO POOR SLEEP:

COLON CANCER LINKED TO POOR SLEEP:
WHY IS POOR SLEEP LINKED TO CANCER?
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Lower your risk of dying by following cancer – preventive guidelines

A new study published online on the April 3, 2013, in the American Journal of Clinical Nutrition suggests that:Adherence to cancer-preventive guidelines lowers risk of dying over 12.8 year period

So what were these cancer preventive guidelines?

The six guidelines included:

being as lean as possible without becoming underweight, being physically active as part of everyday life, limiting consumption of energy-dense foods and avoiding sugary drinks, consuming mainly plant-based foods, limiting the consumption of red meat and processed meat, and limiting alcoholic beverages.

So what do all of these cancer preventive guidelines have in common?

All of these guidelines help to reduce inflammation in the body.   It is known that excessive inflammation can stimulate metabolic pathways that can lead to cancer.    How and Why??

Studies shows that inflammation:

causes a drop in levels of proteins involved in DNA repair, resulting in a higher rate of spontaneous gene mutations, which can lead to cancer.

This is probably why aspirin – an over the counter anti-inflammatory medicine – has been shown to reduce a variety of cancers:
If you are taking aspirin as per your Medical Doctor’s orders,  then keep doing so.  But,  by following the cancer prevention guidelines, you may deriving similar anti inflammatory benefits.
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What is serrapeptase?

There are many types of natural anti inflammatory agents out there in the market: curcumin, boswellia, ginger, capsaicin.

But one natural anti inflammatory agent that you may have not heard about is serrapeptase.

So what can serrapeptase help with?
How does Serrapeptase work?
It is believed that serrapeptase works in 3 ways.

First,

Second, 

  Third, 

What conditions can serrapeptase treat?

 Because the enzyme digests or dissolves all nonliving tissue, including blood clots, cysts and arterial plaque, it is used to treat a variety of conditions, including sprains and torn ligaments, postoperative swelling, venous thrombosis (clots in the legs), ear, nose and throat infections and atherosclerosis.

Also, serrapeptase has been found to be helpful in improving COPD conditions:

Finally, serrapeptase  may have beneficial uses in Carpal Tunnel Syndrome (CTS):
So as you can see, serrapeptase can be helpful in ameliorating health conditions ranging from inflammation to heart disease to lung disease to carpal tunnel syndrome.   Consult with your natural health care doctor to determine the best dose for you.

 

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6 ways to increase your HDL naturally

HDL is the good cholesterol.  It helps to “scoop” up excess cholesterol in the arteries and brings it back to the liver where it is then excreted via the bowels.   Thus, high HDL is heart protective.

If you are struggling to raise your good cholesterol, the following tips may help you.

1.  Increase Vitamin D3 levels:  Consult with your natural medicine oriented doctor to determine the dosage of Vitamin D3 needed.

Low Vitamin D3 levels are associated with low HDL

2. Drink some alcohol:

1 to 2 drinks can increase HDL levels.  But no more!

3. Reduce your consumption of trans fats.  Trans fats are formed whenever oil is heated to high temperatures as is the case when food is deep fried.  They are also identified on food labels as partially hydrogenated fats.

4. Increase your consumption of monounsaturated fats:

Monounsaturated fats found in olive oil and avocados can help to increase HDL.

 5. Take Krill Oil:  Consult with your natural medicine oriented doctor to determine the right dosage for you.

Studies have shown that krill oil can lower bad cholesterol levels by 34 per cent and boost good cholesterol by 44 per cent.

6. Do HIIT –  high intensity interval training

HIIT can help to raise HDL

 Summary: Raising the HDL can be challenging, but these 6 tips can help you protect your heart and reduce the clogging of your arteries by  excess cholesterol.

 

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What are the benefits of high intensity interval training?

There are many benefits of high intensity interval training (HIIT)

1. HIIT has been studied in overweight women and has been found to be beneficial to improving blood sugar control and making insulin more sensitive.

2. It is time efficient and effective.

A typical workout can be as short as 4 minutes.

3. HIIT can benefit the heart.

Studies shows that HIIT can improve the functioning of the blood vessels that delivers blood to the heart and the muscles.

 4.  HIIT helps to increase the good cholesterol – HDL

An 8 week HIIT, 3x/week in adult males, show favorable improvements in HDL levels

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What is the science behind burst training?

Originally from : http://jjvirgin.com/3982/effective-efficient-exercise-4-minutes-day/

“The science behind burst training is based on something called the ‘excess post-exercise oxygen consumption’ (EPOC) effect, which is the recovery of one’s metabolic rate back to pre-exercise levels,” says Certified Strength and Conditioning Specialist Jini Cicero. “It is a measure of how much oxygen the body utilizes in the period immediately following a workout or bout of exercise. EPOC directly effects fat oxidation in response to high-intensity exercise.”

In other words, when you burst, your body creates an oxygen debt that it must then repay. This recovery requires energy, which your body utilizes via fat oxidation. Literally, you’re burning fat to meet this demand.

Burst training also increases lactic acid which in turn increases growth hormone.    When growth hormone is elevated, fat burning and muscle development is enhanced.   Also growth hormone helps to control cortisol levels.  When we exercise, cortisol levels rise.  In aerobic exercise, cortisol degrades muscle which contributes to slow metabolism and inability to lose weight.  In anaerobic exercise such as burst training, growth hormone helps to curb elevated cortisol which then helps to prevent muscle loss

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