Drinking Pure Water: A Overlooked Key to Optimal Health!

Talking about pure drinking water may seem a bit boring but making sure that you are adequately hydrated and that the water you drink is free of chemicals and toxins is paramount to your health.  Perhaps nothing is more basic but more important!

Did you know that blood is 92% water,  brain is 75% water, and muscles are 75% water?

Getting enough pure clean water is key in achieving optimal health.  Water makes up two thirds of the body and helps maintain blood volume, which maintains your energy. Proper hydration improves your concentration and reaction time.  It allows the body to remove toxic waste and keeps your skin looking supple and healthy.  In fact, dehydration may be a hidden factor in many types of illness.

Do you have any of these symptoms?  If so, you may be dehydrated...

• Feeling sleepy or tired for no reason
• Dry sticky roof of your mouth
• Craving sweets or hunger after just having eaten
• Low blood pressure
• Throbbing headaches
• Dry, scaly skin, rashes or eczema
• Constipation or pellet-like stools
• Dizziness upon standing
• Confusion or irritability
• Infrequent urination
• Muscle cramping
• Rapid heartrate

Fun Facts about water:

• It is responsible for carrying food and oxygen to our cells and carrying away waste.
• It is the biggest playing in our blood and lymphatic drainage systems
• It helps flush out our kidneys to get rid of toxic substances.
• It moistens our eyes, mouth, and nasal passages.
• It controls the balance of electrolytes in our cells and body and regulates blood pressure
• It allows the body to cool when it is hot and insulates the body from cold.
• It cushion the body’s organs, acting like a shock absorber
• It provide many of the trace minerals we need if drinking spring or non-RO filtered water
• It assists joints with lubrication and is part of your sweat, tears, and saliva.

Most important, though, is that you  have a clean source of drinking water.  Whole house filters are wonderful for those who can afford them but reverse osmosis also pulls the essential minerals from your water leaving it quite acidic.  It is essential to use a quality filter that gets all impurities, chemicals and toxins out!  You can read articles all over the internet on the contamination of our water supply, like arsenic in well water here.  In fact, a recent EPA study  shows there is alarming contamination of our water supply with pharmaceutical drugs... and no one is doing anything about it. Here is the Consumer Report  and the WHO report regarding prescription drugs in your drinking water.   One of my favorite handouts to give patients on the topic of clean water is the EWG's Guide to Safe Drinking Water.

So, in order to practice what I preach to patients, I recently revisited the importance of clean drinking water myself and did my homework.  I did researched and decided against an RO system and instead purchased my first Big Berkley (see photo below)  Best. Purchase. Ever!

Dr. Jill's New Big Berkey Water Filter

Berkey water filters produce purified drinking water, surpassing standards set by the military in order to be able to differentiate between water filters of different abilities. They set the bar high so that very few are able to achieve this classification. Berkey water filters not only meet this standard but surpasses it.  The technology that Berkey uses to purify water is able to handle the very smallest of water contaminants, even viruses, making it on of the most powerful water filtering systems available.  Better yet, you can even get a travel version!   This ability is all possible using the most simple, foolproof methods, starting with micro-filtration with a pore structure so small that minute organisms are not physically able to pass through the filtration medium.  For more answers to frequently asked questions, read this.  If you know me well, I only tell you about things that I use myself and have found profoundly beneficial in my own healing journey.  Berkey water filters are one of them ;-) So here's to all of use having healthy clean drinking water!

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Ten Tips to Protect Your Body from Toxic Chemicals

1. Don't put anything on your skin you wouldn't eat! Avoid mainstream consumer skin care, cosmetics and personal care products, period! Need soap? Try natural brands like Dr Bronner's, Mrs. Meyers, Watkins or Nubain Heritage.
2. Don't eat foods made with chemicals you can't pronounce. Read the ingredients labels. If the list of ingredients is too long and complex to figure out, it's probably made more with chemicals than actual food.
3. Don't use unnecessary over-the-counter drugs or prescriptions. If you do need to use medication for short-term emergency use, be sure to detoxify your liver afterwards. I recommend Milk Thistle 250mg twice daily to protect the liver.
4. Drink more water. Most people simply don't consume enough water to effectively remove toxins from their bodies. If you don't like water by itself, add sliced lemon, lime or cucumber to a pitcher of water and enjoy.
5. Cleanse your body with parsley, chlorella or activated charcoal. All these substances can help cleanse your body and eliminate toxic substances that may be detrimental to your health. I use a bunch of parsley in my smoothie every day. I also use activated charcoal when traveling or if I'm exposed to food that may not be the safest.
6. Don't use products that off-gas toxic chemicals in your home. Air fresheners, perfumed candles, particle board furniture, carpets, glues, etc. Get a high quality air filter to run 24/7 in your home, like mine from Austin Air
7. Don't use non-stick cookware. These are the worst! Although they are very convenient to use and clean it emits toxic fumes when overheated. Invest in quality copper-clad stainless steel pans or cast-iron. You can also use ceramic coated ones, like this from Orgreenics. They last a lifetime and they don't contaminate your body with chemicals.
8. Buy certified organic products. The USDA Organic Seal is a trusted seal that genuinely indicates organic quality (both in foods and personal care products). Don't be fooled by brand names that use the word "organics" in their name but aren't really organic. For example, "Joe-Bob's Organics" may or may not actually be organic.
9. Get the chemical out of your laundry! Stop washing your clothes in toxic brand-name laundry detergents and fabric softeners or dryer sheets. It is astounding what chemicals these can contain. I prefer simple homemade detergents like this one from Wellness Mama.
10. Do a 14-21 day detox least once a year. You can do this with a modified fast (eliminate gluten, dairy, egg, soy, corn, sugar, alcohol) combined with detox support. I routinely recommend using the delicious chocolate shake, Thorne Mediclear SGS to accomplish this. For a complete guide to your personalized detox, click here. You can order Mediclear at Thorne.com using code: HCP1004064

Stay healthy by staying informed. For more visit http://www.ewg.org/

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Top 5 Scientific Benefits of Beets

I've been picking up fresh heirloom beets at the Farmer's Market from Red Wagon Organic Farm every week anticipating the delicious complex flavor they add to my smoothies (recipe coming soon!) and the boost in energy from the nitric oxide they can produce when consumed. So I thought I'd share with you some of the great benefits of this yummy root veggie.

Scientific Benefits of Beets

1. Improve athletic performance. Pre-exercise consumption of nitrate rich beetroot juice (200gm) improved and enhanced running performance in this study.  In another study, six days of 140ml of concentrated beetroot juice (loaded with nitrates) reduced pulmonary oxygen usage (VO₂) during cycling and improved performance in professional cyclists.  And yet another study showed enhancement of muscle contraction after consumption of  beetroot juice.
2. Decrease oxidative stress.  Beets contain a new class of antioxidants called Betalains, which decrease oxidative stress and aid in detoxification.  Regular consumption of 300ML daily of red beet in this study showed decrease in oxidative stress markers and may prevent chronic degenerative diseases.  Red Betalain pigment are not very heat stable so best if eaten raw or juiced.   If you choose to cook your beets, steam them for less than 15minutes or roast them for less than 45minutes.
3. Increase nitric oxide. Beets contain nitrates which are a precursor of nitric oxide.  Nitric oxide helps our blood vessels dilate appropriately, improving vascular function in conditions such as heart disease, high blood pressure, and erectile dysfunction.  In this study, overweight men who drank beet juice had increases in nitric oxide levels after consumption.
4. Prevent Cancer.  Betalains, the antioxidant in beets, has been shown to have anti-cancer effects!  This study showed the antioxidant from beets caused death of leukemia cells.  And another study suggested beet juice consumption may prevent lung and skin cancers.
5. Improve detoxification. Regular consumption of beets which contain betaine and polyphenols in this study enhanced the liver's ability to product glutathione and superoxide dismutase, both key factors in daily detoxification.  Because of their powerful ability to enhance detoxification this study showed a protective benefit against toxic chemicals, like carcinogens.

Don't forget the greens!

The leafy greens attached to the beet roots are delicious and can be prepared like spinach. They are incredibly rich in vitamins and minerals as well as  beta-carotene and lutein/zeaxanthin.

Tips for storing and preparing

To clean, rinse gently under cool water and avoid tearing the skin  which helps keep the health-promoting pigments inside.

Cut beets into quarters leaving 1-2 inches of root and a small bit of stem.

I like to throw them raw into green juices or smoothies for most nutritional benefit.  However, if you cook them, I recommend lightly steaming or baking on low heat to maximize nutritional benefit.  Steam for no more than 10-15min or until you can easily insert tip of fork into beet.

• Grate raw beets into salads or as garnish on main dish
• Marinate steamed beets with olive oil or ghee, sea salt and fresh basil and thyme
• Sauté beet greens like you would spinach or swiss chard or mix them all together for a fresh take on salad

Recipe from the Institute for Functional Medicine:

DETOX BORSCHT

2 cups finely shredded cabbage                                    2 cups boiling water

½ cup chopped onion                                                       2 Tbsp olive oil

2 tsp caraway seed                                                              1 tsp honey, if desired

3 Tbsp lemon juice                                                              Salt and pepper to taste

1 pound cooked small beets, peeled, chopped (save the cooking water)                   

1 quart chicken or vegetable stock (gluten-free)

Cook the cabbage for ten minutes in boiling, salted water. Cook the onion in the oil for a few minutes, without browning. Drain the beets, saving the cooking liquid, and finely chop. Add the chicken or vegetable stock to the onions. Upon boiling, add the cabbage and its cooking liquid back in. Add the beets, one cup of beet cooking liquid, caraway seeds, honey, and salt and pepper. Simmer for ten minutes, skimming carefully. Remove the soup from the heat. Add lemon juice and heat just to the boiling point. Serve with dill weed garnish. Eat soup hot or cold.

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MTHFR gene mutation... What's the big deal about Methylation?

UPDATE POST OF MTHFR BLOG

Do you have a genetic defect in the MTHFR gene??

Maybe you've have a family history of heart attack or stroke... maybe you've suffered through multiple miscarriages.  Or maybe you struggle with chronic migraine headaches or irritible bowel syndrome or depression.  Perhaps your child or a sibling has autism.  What do all these things have in common?  Well, these are just some of the conditions liked to a faulty enzyme called MTHFR.

What's up with MTHFR?

MTHFR stands for methyl-tetrahydrofolate reductase, an enzyme that is responsible for the process of methylation in every cell in your body.  MTHFR is a common genetic variant that causes this key enzyme in the body to function at a lower than normal rate.  This can lead to a variety of medical problems.  Although there are over fifty known MTHFR variants, the two primary ones are called C677T and A1298.  Your doctor can order a blood test to determine if you have these genetic variants. Better yet, you can order a complete genetic profile yourself through 23andMe.

What's the big deal about methylation?

Methylation is a core process that occurs in all cells to help your body make biochemical conversions.  When people with genetic mutations is MTHFR are exposed to toxins, they have a harder time getting rid of them which can cause some very serious illnesses.  The methylation process is responsible for:

• Cellular Repair: synthesis of nucleic acids, production & repair of DNA & mRNA
• Detoxification and Neurotransmistter  Production:  interconversion of amino acids
• Healthy Immune System Function:  formation & maturation of red blood cells, white blood cells & platelet production

The 677T variant is most commonly associated  with early heart disease and stroke and the 1298C variant with a variety chronic illnesses, but either anomaly can cause a wide variety of health problems.  The MTHFR anomaly is reported out as heterozygous or homozygous.  If you are heterozygous that means you have one affected gene and one normal gene.  Your enzyme activity will run at about 60% efficiency compared to a normal. 

If you are homozygous or have 2 abnormal copies, then enzyme efficiency drops down to 10% to 20% of normal, which can be very serious.   The worst combination is 677T/1298C in which you are heterozygous to both anomalies.  Many chronic illnesses are linked to this anomaly.   Fibromyalgia, irritable bowel syndrome, migraines, chemical sensitivity, frequent miscarriage and frequent blood clots are all conditions associated with MTHFR anomaly.  For a great diagram of more methylation related health problems, check this out: 

MTHFR Related Health Problems 

Glutathione is the body's primary antioxidant and detoxifier.  One of the ways that MTHFR gene mutation can make you susceptible to illness is by lowering your ability to make glutathione.    People with MTHFR anomalies usually have low glutathione, which makes them more susceptible to stress and less tolerant to toxic exposures.  Accumulation of toxins in the body and increased oxidative stress, which also leads to premature aging.

Some conditions that may be associated with MTHFR gene mutations

• Autism
• Addictions: smoking, drugs, alcohol
• Down’s syndrome
• Frequent miscarriages
• Male & female infertility
• Pulmonary embolism and other blood clots
• Depression & anxiety
• Schizophrenia
• Bipolar disorder
• Fibromyalgia
• Chronic Fatigue Syndrome
• Chemical Sensitivity
• Parkinson’s disease
• Irritable Bowel Syndrome  
• Stroke
• Spina bifida
• Migraines
• Hyperhomocysteinemia
• Breast cancer
• Atherosclerosis
• Alzheimer’s
• Multiple Sclerosis
• Myocardial Infarction (Heart Attack)
• Methotrexate Toxicity
• Nitrous Oxide Toxicity

 

Treatment for MTHFR

Fortunately, you can easily be tested for the MTHFR mutation.  If you find out that you have one or more of the gene mutations, you can supplement with methyl-folate  and methyl B12, the active forms of these B vitamins.   You can also supplement with liposomal or acetyl-glutathione, the end product of the pathway.  Glutathione is poorly absorbed so either the liposomal form or a precursor, called n-acetylcysteine (NAC) may be used. Some of my favorites are Thorne Research Methyl Guard Plus and 5-MTHF 1mg and 5mg.

There are prescription medicines, that also contain methyl-folate: Deplin, MetanX, CerefolinNAC are a few.   Methyl B12 can also be given as shots, nasal sprays, and sublingually.  The intramuscular shots are by far the most effective method and must be prescribed by your physician.  The choice of nutrients will vary from patient to patient and should be done under a doctor's supervision.  There is a bell-shaped optimal curve so you may not feel well with too much or too little of the appropriate supplements.   Other B vitamins, such as riboflavin and vitamin B6 also play an important role.  As you may have surmised, this can be quite complex and I suggest you find a functional medicine trained physician to help you sort through your needs for the different nutrients if you have a chronic health condition related to the gene mutations.  It is not uncommon for patients with these genetic polymorphism's to be very sensitive to supplementation.

Patients who I recommend screen for MTHFR mutations:

• Pre-conception care: test both man and woman
• Mental dysfunction including but not limited to depression, anxiety, irritability, mood swings, schizophrenia, bipolar
• Infants and children of parents with MTHFR mutations
• Family members related to someone with MTHFR mutations
• Elevated folate (not processing to active 5-MTHF due to inability to methylate)
• Elevated homocysteine (due to low active 5-MTHF and methylcobalamin)
• Elevated s-adenosylhomocysteine (due to low active 5-MTHF and methylcobalamin)
• Elevated serum cobalamin (due to inability to methylate cyanocobalamin to methylcobalamin)
• Elevated methylmalonic acid (due to methylcobalamin deficiency)
• Patients with syndromes: IBS, Chemical sensitivity, Fibromyalgia, Down Syndrome, Chronic fatigue syndrome
• Neurological disorders: Multiple sclerosis, Autism, Alzheimer’s, Epilepsy, Parkinson’s to name a few
• Cancer: family history of cancer or undergoing cancer treatment
• Cervical dysplasia
• Infertility
• Cardiovascular risk: family history of strokes, embolisms, heart attacks, clots, essential hypertension
• Birth defects: cleft palate, tetralogy of Fallot, spinal bifida, midline defects
• Drug sensitivities: methotrexate, anti-epileptics, nitrous oxide, anesthesia

If you are interested in knowing more about your genes, the 23andme gene test will be the best $99 investment you've ever spent !

Check out Health Tips for Dealing with MTHFR Gene Mutations...

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For more reading

Holistic Primary Care 
Genetics Home Reference
Molecular Biology of MTHFR
Genetics of Homocysteine Metabolism
Homocysteine and MTHFR mutation
23andMe Gene Test