Friday, January 29, 2016

Pain and Inflammation Protocol (Long-Term Joint, Chronic Inflammatory Diseases)

Nutritional Support Protocol Lifestyle Recommendations

1. Avoid aspirin, ibuprofen and acetaminophen to avoid interference with healing.
2. Avoid alcohol consumption and smoking
3. Relax and avoid stress
4. Practice good sleep habits and get between 8-9 hours of sleep a night.
5. R.I.C.E. (Rest, Ice, Compression and Elevation). Ice 20 minutes on/40 minutes off.
6. After the first 48 hours you can use moist heat, Do not use electric heat directly on the skin. You can use your electric heating pad if need be, just be sure there is a medium (you can use a clay pack, gel pack or even a moist towel as the medium) between you and the heating pad.

Dietary Recommendations:

1. Eat protein at every meal emphasizing salmon, mackerel, sardines, albacore tuna and herring.
2. Limit red meat consumption to two meals per week.
3. Avoid Omega 6 oils that aggravate inflammation such as corn oil, soybean oil, safflower oil, sunflower oil, peanut oil and cottonseed oil.
4. Avoid hydrogenated vegatale oils and fried foods.
5. Eat spices such as ginger, garlic and turmeric/curry.
6. Drink white tea, powerful anti-inflammatory and anti-pain. Another good source is naturally decaffeinated grean tea or take EGCg (standardized green tea product).
7. Eat 5-9 servings of fresh vegetables daily.
8. Replace sugar with plant based Stevia.
9. Cook with Coconut oil only or Grape seed oil.
10. Add Pink Salt to your diet, it helps elimate toxins from the system, decrease inflammation, prevent muscle cramping and more.
11. Water is necessary to carry toxins away from cells, be sure you are sipping water all throughout the day.

Thursday, January 28, 2016

Health Tips: Take Control of Your Daily Sodium Intake

Taking control of your daily sodium intake can be achieved by avoiding processed foods and consuming more natural foods.

Your body needs sodium, regardless of what you’ve probably heard your whole life. Many “experts” have demonized this mineral because excess dietary sodium can lead to health issues, but the fact remains that without enough sodium your body’s systems will not operate as they should. Symptoms of low sodium, also called hyponatremia, include muscle spasms or cramps, frequent headaches, confusion, nausea, restlessness, loss of appetite, and irritability. [1] The body looks for sodium in the form of sodium chloride, or salt.

More Sodium Facts
Sodium is an alkali metal and always partnered with some other mineral, usually chloride. It’s in the Earth’s crust and carries the chemical symbol NA and atomic number 11. Unfortunately, the rise of processed foods has led to an excess of dietary sodium in the diets of many people who fail to eat enough natural foods. Many of these foods are loaded with salt. In fact, the majority of sodium found in the American diet comes from additives used to preserve, color or texturize processed foods. [2] The result? Americans consume way more sodium than they need, which leads to high blood pressure and other serious health conditions. [3]

Foods High in Sodium
The following foods have high levels of sodium. If you’re trying to watch your sodium intake, these are a few of the common offenders you’ll want to avoid: [4]

Range of Sodium Content (mg)
Breads, all types
1 ounce               
95 – 210
Frozen pizza, plain cheese
4 ounces
450 – 1,200
Salad dressing, regular fat, all types
2 tablespoons
110 – 505
2 tablespoons
150 – 240
Reconstituted tomato soup
8 ounces
700 – 1,260
Soy sauce
1 tablespoon
Instant ramen
1 serving
700 – 1000
Turkey breast, deli or pre-packaged luncheon meat
3 ounces
450 – 1,050
Tomato juice
8 ounces (~1 cup)
340 – 1,040
Cheeseburger, fast food restaurant
1 sandwich
710 – 1,690
Potato chips
1 ounce (28.4 grams)
120 – 180
Tortilla chips
1 ounce (28.4 grams)
105 – 160
1 ounce (28.4 grams)
290 – 560

How to Take Control of Your Sodium Intake
According to the Food and Drug Administration, the maximum sodium intake for a healthy adult is about 2,300 mg per day. Adults with high blood pressure should limit their intake to about 1,500 mg per day. [5] Children and elderly need even less, and ought speak with their physicians to determine how much they actually need to stay healthy.

Once you’ve determined how much sodium you should be consuming on a daily basis, it’s important to tailor your diet to accommodate. And, as you might imagine, one of the most effective ways to stay within your recommended sodium threshold is to cut out processed and pre-prepared foods and to focus on adding more natural foods into your diet. When you cook at home, don’t add table salt to your meals. Instead, flavor your food with organic, aromatic herbs and spices, such as rosemary, thyme, and oregano.

As mentioned before, overconsumption of sodium may lead to serious health conditions like high blood pressure. Excess sodium within the body can cause fluid retention and lead to heart failure, stroke, and a heightened risk of premature death. [3] Some research has even linked excess sodium to stomach cancer. [6] You can see why it’s important to keep your sodium intake at a healthy level.

Health Benefits of Different Salts
There are three forms in which natural dietary sodium occurs:

1. Rock salt
2. Crystal salt
3. Sea salt

Table salt, on the other hand, is a completely different, processed type of salt. The additives in many table salts can even trigger addictive feelings in the brain! [7] The process for making table salt actually includes baking out many of the nutrients naturally found in the salt and replacing them with chemical alternatives like sodium silicoaluminate (a type of aluminum), sodium bicarbonate, anti-caking agents, and even potentially toxic amounts of potassium iodide. Enough preservatives like these – including fluoride, a neurotoxin – can lead to conditions like inflammation, hypertension, muscle cramps, nervous system disorders, and even damage to the liver, kidneys, and thyroid!

The sodium found in natural forms of salt, however, accompanies important minerals like iodine and other trace elements that support electrolyte balance, [8] as well as thyroid, brain, and muscle health. Natural sodium, however, like that found in Himalayan Crystal Salt, provides benefits that are not made available in salt products like processed sodium chloride. I recommend Original Himalayan Pink Sea Salt™, which contains 84 natural minerals and trace elements. It is easily absorbed and promotes stable pH levels, [9] among other benefits. It’s also worth noting that some organic mineral supplements, such as IntraMIN ® can also be great sources of sodium if you aren’t getting enough through diet alone.

Maintaining the appropriate level of sodium in your body is critical to your health.

Medline Plus. Hyponatremia. Last updated April 14, 2013.
GutiƩrrez OM. Sodium and phosphorus-based food additives: persistent but surmountable hurdles in the management of nutrition in chronic kidney disease. Advances in chronic kidney disease. 2013;20(2):150-156. doi:10.1053/j.ackd.2012.10.008.
Harvard University T.H. Chan School of Public Health. (Salt and Sodium). The Nutrition Source.
FDA. Health Facts (Sodium and Potassium).
FDA. Lowering Salt in Your Diet. Last updated May 18, 2010.
World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. London; 2007.
Morris MJ, Na ES, Johnson AK. Salt Craving: The Psychology of Pathogenic Sodium Intake. Physiol Behav. Author manuscript; available in PMC 2009 Aug 6. Published in final edited form as: Physiol Behav. 2008 Aug 6; 94(5): 709–721. Published online 2008 Apr 13. doi: 10.1016/j.physbeh.2008.04.008.
Medline Plus. Fluid and Electrolyte Balance.
Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? J Environ Public Health. 2012; 2012: 727630. Published online 2011 Oct 12. doi: 10.1155/2012/727630.