Articles on Aging
Aging
Nanaimo is definitely a retirement destination. In my practice I treat many more 70 and 80-year olds than I ever did on the Lower Mainland - and that's pretty exciting!
I need these people as my mentors. These are the people who are showing me that we can grow into a vital old age. For far too long, we have lived under the myth that aging saps life and energy.
Many health care practitioners who treat seniors explain away reams of complaints with, "It's just age."
Well, I'm here to tell you there are many, many things you can do that will bring you back to full and vital health. I see it in my practice all the time. If you say, "It's just age," you may well be discounting what is going on in the body. Growing older is often synonymous with having illnesses. Aches, pains, poor digestion and low energy are looked upon as normal.
It's wonderful to see that after some naturopathic care, people can return to a vital lifestyle with few if any symptoms.
In 1900 the average life expectancy was 47 years. In the year 2000 it is 76 years. Interesting statistics right? But we all know that statistics can hide a story. The story on this one is that the increased life expectancy is almost entirely due to a decrease in infant mortality. If we took that decrease out of the equation, our life expectancy would be improved by only about four years.
Think about it - we all know of or have heard of people living to a ripe old age generations ago. Many of us had grandparents who lived to a ripe old age.
There are many older people who are aging well and who are fit and healthy. Many others suffer from ailments that are easily prevented and controlled with diet and lifestyle. Research shows that 35 per cent of all cancers may be due to a poor diet. Fifty per cent of all heart disease could be eliminated through healthy lifestyle choices.
Increasing your life expectancy means removing the causes of premature death. Cardiovascular disease due to hardening of the arteries is the number one killer in Canada. Cancer is number two. So make every effort to reduce the risk of these diseases.
Lets look at the two most significant theories around aging. One is that aging is programmed - that we have a sort of genetic clock that ticks away and determines when old age sets in. Our genes dictate that the cells in our body stop dividing after 20 or 30 times. New cells must then be made to replace them. This process slows with age. When there are not enough new cells to replace those that have died, the result is aging.
Another theory is the damage theory - that aging is the result of accumulated damage to cells and our genetic makeup. This free radical theory states that damage caused by free radicals contributes to aging.
Free radicals are the highly reactive molecules that can bind and destroy cellular compounds. They come from our environment - from chemicals, air pollution, pesticides and radiation - or they are produced in our bodies during everyday chemical reactions. They damage our DNA, the mastermind of cellular reproduction.
Many of the problems of aging can be linked to nutritional deficiencies. Many older people have malabsorption problems caused by low stomach acid or improper bowel function or food allergies. The system also slows down with age and becomes less efficient so the correct nutrients are even more important to support repair and regeneration of the cells.
There is a growing body of research that suggests that healthy lifestyle and supplements will slow down the downward spiral associated with aging. This spiral doesn't have to happen.
Natural alternatives can help you be the best 60, 70 and 80-year old you can be.
In my next column, I'll talk more about aging and how do it with grace and vitality.
Arthritis Part 1
Today I'm going to start a series on osteoarthritis, rheumatoid arthritis, and gout. In these first two articles I'll deal with osteoarthritis. Hundreds of thousands of people suffer from arthritis and because it is a condition that is commonly believed to be incurable, the standard medical response is to prescribe medicines that reduce only the symptoms.
It has been my clinical experience that many of the symptoms of osteoarthritis can be reduced and alleviated through diet, exercise and stress reduction and that cartliage can be rebuilt through the use of certain supplements.
Osteoarthritis is a degenerative joint disease that consists of an inflammation of the joints and the surrounding tendons, ligaments, and cartilage.
Cartilage, which is found between the bones, serves an important role in joint function. Its gel-like nature provides protection to the ends of joints by acting as a shock absorber. The onset of osteoarthritis may be subtle. Primary osteoarthritis is reflective of the wear and tear process of aging. It usually starts as joint pain and stiffness after age 50. The cumulative effects of decades of use and stress to the cartilage lead to these degenerative changes. If the degeneration is strong enough it can lead to bone rubbing against bone.
Another cause of degeneration results when the number and activity of the important repair enzymes of the cartilage are greatly reduced.
Secondary arthritis is caused by some other predisposing factors such as trauma or structural abnormalities.
Symptoms can affect any part of the body - the feet, knees, back, shoulders, fingers, etc. The particular symptoms often include stiffness, pain worsening on joint use, loss of joint function, tenderness, swelling, creaking, and cracking.
It always amazes me that people think this degenerative disease is inevitable. With naturopathic care, it can be prevented and even reversed.
As I said, osteoarthritis is most often caused by the natural aging process. Age, excess weight, wear and tear, a lifetime of inadequate diet, nutritional deficiencies, and lack of exercise are often cited as factors. Skeletal defects, genetic factors, and hormonal deficiencies can also be factors in this disease.
Conventional medical treatment of osteoarthritis consists of stopping the inflammation with non-steroidal anti-inflammatory drugs (NSAIDS). While these drugs can help to decrease the inflammation of the joints, the common side effects are well known - g.i. upset, headaches, and dizziness. A less well known side effect is that these drugs can actually add to the further degeneration of the joint cartilage. Experimental studies have shown that aspirin and other NSAIDS inhibit cartilage synthesis and accelerate cartilage destruction. Clinical studies have shown that NSAIDS use is associated with acceleration of osteoarthritis and increased joint destruction.
Another interesting fact about osteoarthritis is that there is often a lack of correlation between the severity of the degenerative changes and the amount of pain. Some people with little deformity have much pain while some with a great amount of degeneration experience little pain.
Stay tuned for my next column when I talk about solutions - how by altering the lifestyle and the processes that contribute to arthritis, you can stop the pain and the degeneration and even reverse the process in many cases.
Arthritis Part 2
In my last column I talked about the causes of osteoarthritis; this week I am going to tackle therapies.
The natural approach to treating osteoarthritis seeks to address the factors responsible for joint degeneration. Diet is important. Nutrition can accomplish a major goal in the treatment of arthritis, which is the enhancement of the repair process within the joints.
The diet needs to be rich in fruit and vegetables, which are rich sources of anti-oxidants that can protect against cellular and joint damage. All simple processed and concentrated carbohydrates should be avoided, including sugar and fruit juices. High fibre foods should be emphasized and fats should be kept to a minimum. Flavonoid rich foods such as cherries, blueberries, and blackberries are beneficial in the treatment of arthritis because they prevent the destruction of the joint structure.
A substance in the nightshade family (tomatoes, potatoes, eggplants, and peppers) can inhibit normal collagen repair in the joints. Try a three-month diet free of foods from the nightshade family to see if this is a predisposing factor for your arthritis.
The elimination of food allergies can be an important step in reducing joint pain. Wheat products can often produce joint pain in people with a wheat sensitivity. Of course there may be other allergies involved so have your food sensitivities checked.
Anti-oxidants can help prevent damage to the cartilage of the bone. Vitamin E has the ability to inhibit the breakdown of cartilage as well as the ability to stimulate the manufacture of cartilage components. Vitamin C is necessary to the manufacture of collagen, the major support protein of cartilage. Deficiency in Vitamin C intake is common as we age and this deficiency is known to produce poor collagen synthesis.
Certainly one of the most impressive supplements in the treatment of osteoarthritis in the last decade had been glucosamine sulfate. Double blind studies have shown that glucosamine sulfate produces better long term results than aspirin type pills in reducing the inflammation and pain of osteoarthritis. It treats the root of the problem by promoting cartilage growth.
I also want to mention detoxification in the treatment of arthritis. A detox is often important. A detox diet of fruits, vegetables, whole grains, and fish combined with a series of detox supplements can eliminate toxins and inflammatory byproducts from the blood, thereby decreasing the pain and inflammation of the joints.
Some botanicals that are useful in the treatment of osteoarthritis include a native African plant Devil’s Claw, which can act as an anti-inflammatory and have a pain killing effect on the sore joints. Boswella Serrapa can decrease inflammatory pathways, stop cartilage breakdown, and increase the blood supply to the joints.
As most people know, physical therapy can be very important in reestablishing joint integrity. Various physical therapy treatments like exercise, heat, cold, and diathermy can be beneficial in increasing joint mobility an decreasing pain. Physical activities that overly strain the joints must be avoided.
Massage therapy, physiotherapy, and chiropractic can be utilized to decrease joint strain.
I hope this column has given you a glimpse of the many things that can be done to stop and even reverse osteoarthritis. Work with your health care professional to create a health plan that works for you. Degeneration is not inevitable.
Arthritis Part 3
In my first two articles on arthritis I wrote about osteoarthritis, which is the type most people are familiar with. Today and in my next article I want to discuss rheumatoid arthritis. Rheumatoid arthritis affects an estimated one to three per cent of Canadians. But whereas osteoarthritis most often affects older people, rheumatoid arthritis most commonly strikes those between the ages of 20 and 40. The disease affects three times more women that men.
Rheumatoid arthritis is often preceded by a low grade fever, fatigue and generalized joint stiffness and pain. Within several weeks the condition can affect one or more joints causing swelling and pain. This pain often has a symmetrical pattern and affects both sides of the body. The joints of the hands, wrists, ankles, and knees are most commonly affected.
The joints affected by rheumatoid arthritis are often hot because they are red, swollen, and warm to the touch. At first bouts of rheumatoid arthritis can come and go. However, with time, chronic inflammation causes the joints to become deformed. The goal of a natural treatment plan is early intervention to slow the progression of the joint destruction.
Rheumatoid arthritis is usually thought to be an auto-immune system illness. Auto-immune means that a person's own immune system is attacking a particular part of the body. In rheumatoid arthritis that site is the synovial lining that acts to lubricate the joints and keeps them working well.
What causes rheumatoid arthritis? As with other auto immune system disorders, we don't know for sure. A family history of rheumatoid arthritis may be one factor. For example, rheumatoid arthritis is four times more likely to occur in offspring of parents who have it.
Infection may be another cause. It seems that in rheumatoid arthritis the affected body has a higher amount of circulating immune complexes that have viral or infective products attached to them. This leads some researchers to postulate that a virus may be one of the possible contributing factors.
There is also evidence that the health of the gastro-intestinal tract may play a role in the disease. Without a healthy GI tract, food allergens may pass into the blood stream and spark an allergic response in the joints. GI tract flora have also been linked to rheumatoid arthritis and other auto immune illnesses.
Low levels of the adrenal hormone DHEA have also been proposed as a predisposing factor for this illness.
As you can see, rheumatoid arthritis is a classic example of a multi-factored disease where an assortment of genetic and environmental factors contribute to the disease process. The natural approach to treating rheumatoid arthritis addresses the question of how to increase the health of the GI tract while dealing with the challenge of decreasing the inflammatory processes.
Stay tuned for my next column where I will discuss natural treatments for this disease.
Arthritis Part 4
In my last column I wrote about rheumatoid arthritis, an auto immune disease that is an example of a multi-factorial disease involving the digestion, genetics, infections, and food allergies.
When we start treating rheumatoid arthritis, it is very important to start with the diet - a diet rich in whole foods, vegetables, and fibre, and low in sugar, meat, refined carbohydrates, and saturated fats. This diet can both help to prevent rheumatoid arthritis and be part of the treatment. The elimination of food allergies is a crucial step. Food allergies often cause inflammation in the body. Have your food sensitivities tested by an alternative practitioner.
One third of those who suffer from rheumatoid arthritis have a reaction to the nightshade family (tomatoes, potatoes, eggplants, peppers, and tobacco). The other common food allergens are wheat, corn, meat, and dairy products.
To heal the gut, work on your digestion so that your food is better metabolized and eliminated. Digestive enzymes can help this process. Increase the health of the flora in the GI tract by adding acidophilus on a daily basis. Since animal products can increase inflammatory compounds in the body, lower your intake of these products and replace them with essential fatty acids like flax oil, evening primrose oil, and fish oil.
Studies have shown that essential fatty acids not only decrease inflammation but actually inhibit it. Several studies have shown that people with the lowest levels of antioxidants run the highest risk of contracting rheumatoid arthritis. So add anti-oxidants to your health regime. Increase your intake of vitamin C to 3,000 mgs a day in divided doses. Vitamin E and selenium are also useful anti-oxidants. Zinc helps to regulate the immune system.
Herbs that can help reduce inflammation are curcumim, the yellow pigment in turmeric, and bromelin, the anti-inflammatory enzyme found in pineapples. Both of these botanicals have been shown to have dramatic anti-inflammatory effects.
Glucosamine sulfate may also be a useful addition to make sure the cartilage between the joint spaces is not decreasing. Licorice root and ginseng contain components that possess anti-inflammatory activity and have also been shown to increase the activity of the adrenal gland DHEA. Capsicum (cayenne pepper) in a cream can stimulate and then block the transmission of the pain impulses.
Physical therapy can improve comfort and preserve joint and muscle function. Passive range of motion exercises are useful during acute flare-ups. Active range of motion exercises are more appropriate as healing occurs. Massage therapy can also help to heal these tissues.
Many of these treatments will help eliminate symptoms of mild rheumatoid arthritis. In severe cases a combination of natural therapies and drugs may be necessary. My clinical experience has shown me that natural therapies will reduce your need for drugs for a longer period of time or will help to reduce the necessary dosage.
It's important to know that things can be done to reduce your pain and discomfort.
Chronic Inflamation
In my practice I often come across tendonitis, bursitis or inflammatory neck conditions such as whiplash and my patients often don't realize they can be proactive about these conditions and lessen the duration of the discomfort or pain. It's best to start treatment right away with some of the recommendations I have outlined here.
Tendonitis and bursitis are inflammatory conditions of the tendons and the bursae. Tendons connect bone to muscle; bursae are small fluid filled sacs located between the tendons and the bones in various places in the body. The most common sites for injuries are the shoulder, the hip and the elbow. Symptoms of bursitis can include redness, swelling and dull, persistent aching. Tendonitis symptoms include sharp pain with certain movements.
The first thing I always look at when I'm treating any condition is the diet. To reduce the inflammation throughout the body you need to go on an anti-inflammatory diet. What this means (and by now all you regular readers should know this by heart) is eliminating sugar, alcohol and processed food while reducing red meat consumption. That leaves lots of alkaline foods such as veggies, fruits and fish protein.
The next thing I always suggest for injuries, including surgery, is a homeopathic remedy called arnica. Arnica is made from a plant found in the mountains. If you have only one homeopathic remedy in your cupboard this needs to be it. I carry a bottle in my car and I have a bottle in my attache case and I often end up giving it away.
When properly prescribed for physical and emotional trauma, it can greatly reduce all symptoms. I've even used it for sunstroke when I was out in the sun all day without proper covering. I've even had surgeons comment on how rapidly incisions heal without swelling and pain. An arnica cream can also be applied topically to inflamed tendons and bursae this can be a very effective addition to your healing arsenal.
Useful natural anti-inflammatories are bromelain and curcumin. Bromelain is a common digestive enzyme but when taken between meals it works as an anti-inflammatory in the circulation. Curcumin, Also known as turmeric, has wonderful anti-inflammatory qualities that potentiate the effects of bromelain and can reduce many of the symptoms of tendonitis and bursitis.
Pharmaceutical anti-inflammatories can cause deficiencies of folic acid, especially in cells with the most rapid rates of turnover such as the red and white blood cells. If you need to take these drugs, make sure you are supplementing your diet with a B complex.
I also recommend icing the sore area as much as possible. Ice is a wonderful natural medicine. If your injury feels better with cold, ice for 20 minutes four times a day until the inflammation is reduced. After icing apply arnica cream and within a few days you may feel that you are gaining control of your symptoms.
Important nutritional supplements are your general multi-vitamin, calcium/magnesium and a high dose of Omega 3 with fish oil being the best for body pain.
Adjunctive therapies that are also useful, especially closest to the beginning of the injury, are massage therapy, chiropractic, acupuncture and physiotherapy.
If you have a body condition treat it quickly. Chronic conditions are much more difficult to turn around.
Sleep Part 1
This week, I'm starting a two-part series on sleeping.
We are a sleep-deprived nation. In the 1960's there was a great to-do about power sleeping. We were supposed to get by on very little sleep. I think that came out of our workaholic tendencies.
The fact is that power naps are not enough. The average adult needs eight to nine hours of sleep a night. Any less than that can lead to sleep deprivation. Thirty per cent of Canadians suffer from sleep disorders.
Sleep problems are usually caused by diet and lifestyle habits and often can be relieved. The top three sleep disorders are insomnia, sleep apnea and restless legs syndrome.
Sleep is a restorative process that replenishes the body, repairs injured tissue and rests the mind. Sleep is a determining factor in overall health. Individuals need different amounts of sleep. A baby needs 14 hours a day, a five-year-old child needs 12 hours and an adult just eight or nine. Women require more sleep than men.
The deep sleep segment of the sleep cycle is the most important factor. It is during deep sleep that you dream and the body restores and rejuvenates. Sleep disorders frequently disrupt this phase and the resulting symptoms include loss of physical strength, irritability, difficulty responding in certain situations and a shortened attention span.
There are three different varieties of insomnia. There's the delayed onset where falling asleep seems to take forever, sleep maintenance insomnia where you wake up constantly and early morning awakening where you're wide awake hours before it's time to get up.
Sleep apnea is a condition where normal breathing stops during sleep and you wake up in order to breathe. People who snore often have obstructive sleep apnea which disrupts their - and often their partner's - sleep.
Restless leg syndrome is when repeated leg movements occur just before or during sleep. This condition prevents or disrupts sleep.
The most common causes of insomnia are anxiety, depression, environmental change, low blood sugar, caffeine, drugs and alcohol. Caffeine often is indicated. Even as little as one cup of coffee can disturb sleep. Chocolate and caffeinated soft drinks may be implicated in restless legs syndrome.
If you have a sugar metabolism problem you may have nocturnal hypoglycemia. That means your blood sugar lowers in the middle of the night and your body releases adrenaline to bring the blood sugar up and so you wake up - and you may wake up hungry or be overly hungry before breakfast. Try eating a light snack before going back to sleep.
Food allergies often manifest themselves as daytime anxiety, which leads to nighttime insomnia. When your body can't tolerate certain foods it releases histamines and histamines lower you neuro-transmitters like seratonin which have a calming effect.
Some drugs such as thyroid preparations, oral contraceptives, beta-blockers and marijuana can affect your sleep patterns. Too much alcohol can be a problem. It can be a depressant and depletes your seratonin level and causes nocturnal hypoglycemia.
Any highly emotional state can disturb your sleep. If your emotional stress is ongoing, you may want to see a qualified counselor. External factors such as noisy or bright bedrooms, changing work shifts or small children can contribute to sleep problems.
Endocrine changes such as lack of estrogen in menopause or hyperthyroidism can also disturb your sleep.
In two weeks we'll take a look at what you can to get a good night's sleep.
Sleep Part 2
Two weeks ago we talked about sleep problems. This week we'll discuss effective natural treatments.
Why choose natural treatments? Sedatives may work for the short term but they can cause problems in the long run by interfering with your normal sleep pattern - especially that deep sleep pattern. Sometimes sedative drugs can cause you to wake up even more tired than before.
The first thing you should do is look at your diet. Try to avoid caffeine in all forms: coffee, tea, cola and chocolate. Try going alcohol free for a week. If you have hypoglycemia or low blood sugar problems try eating six small meals a day and lowering your sugar intake.
There are nutritional supplements and herbs that can help. Take all of your calcium/magnesium before bed. These are muscle relaxants that can have a sedative effect. Valerian root can hasten your ability to fall asleep. If you still feel sleepy in the morning, reduce the dosage. One note of caution with valerian root - many people experience an opposite effect in that it makes them more alert. If you fall into that category, don’t take valerian root or any preparation that contains valerian root. The herb passionflower can inhibit the breakdown of seratonin, a neuro-transmitter that helps you sleep.
Melatonin is often effective for menopausal women.
Restless leg syndrome often responds to high doses of folic acid, the elimination of caffeine and sugar and adequate levels of iron. If leg jerking occurs when you're sleeping, 800 i.u.'s of Vitamin E a day may help.
The Homeopathic remedy Nux Vomica is commonly used for insomnia. The remedy is especially useful if you are highly anxious, sensitive to cold and irritable when things slow down.
Doing daily stress releasers such as exercise and deep abdominal breathing is a mandatory part of any sleep disorder treatment.
If insomnia strikes when you're asleep at night, avoid checking the clock or worrying about how late it is. Worrying about how little time you have left will only heighten your anxiety.
Bedtime rituals such as a warm bath, massage and abdominal breathing can help relieve muscular and mental tension.
If you go to bed and find yourself mulling over problems, keep a notepad and pen nearby. Write down your thoughts and tell yourself you'll deal with them in the morning. Often people have insomnia because they don't have enough integrative time. By that I mean, time to just mull and to focus on your life and the things that are important to you. If you’re so busy that you don't take time to check in with yourself, you may take that time at night.
So take time during the week to let go and relax. Take an evening or a day of non-scheduled time. Take time to let go and smell the roses. It could help give you a good night's sleep.
Sleep Disorders
We're a sleep-deprived nation. A surprising 30 per cent of Canadians suffer from some form of sleep disorder, which include the top three: insomnia, sleep apnea, and restless legs syndrome.
Fortunately most of these problems can be solved because the causes are usually diet and lifestyle habits and these can be changed.
Sleep is a restorative process that replenishes the body, repairs injured tissues, and rests the mind. Good quality sleep is a determining factor in overall health. Individuals need different amounts of sleep and that amount decreases with age. Many of my patients who have been stressed for a long period of time are amazed at how tired they are and this is simply because their sleep reserve has been emptied. A body takes time to replenish its sleep reservoir.
When I finished medical school it took me over eight months to not feel tired when I woke up in the morning. That's my indicator of how long it can take to replenish the body's sleep reserve.
The deep sleep segment is the most important. This is the time when you dream and when your body's repair and rejuvenation process takes place. Sleep disorders frequently disrupt this vital phase and the resulting symptoms include shortened attention span, loss of physical strength, irritability, and difficulty responding to new situations. Patients have told me that after all the lifestyle changes they have made, the most significant one has been to increase their sleep, which strengthened their immune system and prevented them from getting so many colds and flus.
There are three kinds of insomnia: delayed onset or taking forever to fall asleep; sleep maintenance or frequent awakening and the inability to return to sleep; and early morning waking.
Sleep apnea is when you stop breathing normally while sleeping, forcing you to wake up briefly to take a breath. People who snore often have sleep apnea, which leaves them and sometimes their partner feeling sleepy during the day.
Restless leg syndrome is repeated leg movements just before or during sleep. It is an irritating condition that prevents or disrupts sleep.
The cause of these sleep disorders can be external, such as a noisy or bright bedroom, changing work shifts or small children. Physical and emotional conditions can also be a factor. Chronic fatigue syndrome, fibromyalgia, and depression are particularly related to sleep disorders. Endocrine changes such as lack of estrogen during menopause and hypothyroidism also cause sleep loss. Exposure to environmental toxins, food allergens, and high sugar intake can also be factors in sleep disorders.
The most common causes of insomnia are anxiety, depression, environmental changes, hypoglycemia (low blood sugar), pain, caffeine, some drugs, and alcohol.
Caffeine in coffee and black tea may be interfering with the quality and quantity of your sleep. Chocolate and caffeinated soft drinks are also implicated in restless legs syndrome. Nocturnal hypoglycemia from eating these foods is also a factor. When your body detects a drop in blood sugar it releases adrenaline to help regulate your glucose levels, which stimulates your brain to wake up.
Food allergies often manifest as daytime jitters, which may lead to nighttime insomnia. When your body can't tolerate certain foods it releases histamines that lower your neuro-transmitters like seratonin that are necessary for a good night's sleep.
With drugs and alcohol it's important to ask your pharmacist if insomnia is a side effect of any prescription you're taking. Drugs that may cause insomnia include thyroid preparations, oral contraceptives, beta blockers, and marijuana. Too much alcohol can also be a problem. It becomes a depressant that depletes your seratonin levels and causes nocturnal hypoglycemia.
Anxiety, grief, fear, overexcitement, and depression can also disturb your sleep. If a stressful situation is short-term your sleep problems should also pass quickly. If emotional problems are ongoing you may want to seek help from a qualified counselor.
Stay tuned. In my next column I'll discuss things you can do to get a better night's sleep.