Category Archives: Natural Health

EPIGENETICS : Genetics + Personalized Nutrition

Gene 2Genetics + You

Genetics is the new buzzword in the health industry. Initially, taking a genetic test satisfied our curiosity about our ancestral roots. Now, many people take genetic tests to determine whether they have predispositions to diseases. Some fear that the results from genetic testing are like a crystal ball and predict an imminent and unpreventable event, in this case disease, or maybe even death.

Fortunately, genetic testing is not a crystal ball—it does not predict a person’s demise now or in the future—but it can indicate a genetic predisposition to disease. It does not mean you will, or will not, get that disease to which you are predisposed. Why? Epigenetics!

What is Epigenetics?

Epigenetics is the study of biological mechanisms that switch genes “on” or “off.” What you eat, where you live, when and how much you sleep, how often you exercise, who you interact with, how much stress you encounter, and aging can all eventually cause chemical modifications around genes that will turn them “on” or “off” over time.¹

Why Are We Getting Sicker? Is it Our Genetics?

What were once considered diseases of aging have now crossed the age barrier; chronic diseases, from diabetes to cancer, have worked their way into all age groups of the population. For example, type 2 diabetes, the sixth leading disease in the US today, is reaching both ends of the age spectrum at epidemic proportions.

So, what happened in the last 50 years to cause this increase in disease and shift to affecting a younger population? Can we point our fingers at genetics and claim that it is because of the inherited genes from parents or grandparents? Our genes have been with us since the beginning of time—so why this sudden surge with more people getting sicker at younger ages?

The answer lies in our environment and lifestyle. We are what we eat and breathe and how we live our lives. Our fast-paced society has provided us with foods designed to support our hectic lifestyles—fast foods, pre-packaged frozen foods, and snacks that satisfy our cravings. These foods are made from processed grains grown with pesticides and herbicides and animals raised on genetically modified grains—foods lacking the nutrients our bodies need. Combine this malnutrition with unrelenting stress (work, finances, family, social activities, etc.) and a genetic predisposition to a given disease, and you have the perfect storm for malfunction.

What Does Healthy Living Look Like?

Blue zone livingStudies have looked at centenarians (people 100 years or older) in what are known as “blue zones” around the world—regions like Ikaria, Sardinia, and Okinawa where people tend to live healthier and longer lives than most. This research has studied people who have genetic predispositions to diseases (yes, the same ones we have), but who have not triggered them and live very healthy, active, and engaged lives at 100+ years of age. People living in these “blue zones” have several factors in common: nutritious foods that are usually grown or raised locally without pesticides or herbicides; daily exercise through whatever labors individuals are engaged in; meaningful social interaction with family, friends, and community; and low levels of stress. Genetics aside, these people have not only avoided triggering their genetic predispositions to disease, but they have inadvertently nurtured those weaknesses through food and lifestyle, improving their overall health.2

Since most of us live outside of these coveted “blue zones,” the question is: what can we do for ourselves and our families to stay healthy? We can’t alter our genetics (they are inherited—we were born with them), so how can a genetic assessment help us?

Nutrigenetics: Personalized Nutrition Based on Genetic Makeup

Enter Nutrigenetics. Our genetics affect how we process and utilize different nutrients from food based on our genetic strengths and weaknesses (known as SNPs or single nucleotide polymorphisms). Nutrients from food can alter the expression of genes. Since each person is genetically different, not everyone’s body will react in the same way to different nutrients in their diet. While we can all benefit from eating a rainbow of colors, certain foods and nutrients can target specific genetic weaknesses. Like links in a chain, our genes are strengthened by consuming certain foods. As Hippocrates said, “Let food be thy medicine and medicine be thy food.”

Nutrigenetics is an exciting and emerging field of practice used by holistic health professionals. By using a person’s genetic profile in combination with health history, food journals, and blood tests, personalized dietary and supplement recommendations can be developed to target and correct symptoms of genetic weaknesses or prevent the development of disease.

So You’ve Taken a Genetic Test, Now What?

What can you do after taking a genetic test and finding out you are predisposed to a variety of diseases? First, don’t panic! Second, a predisposition does not necessarily mean that you will  develop that disease. Third, knowledge is power! We have Epigenetics and Nutrigenetics on our side. Like the people living in “blue zones,” we can live a healthy lifestyle and fuel our bodies with high-quality nutrients. Knowing about our genes allows us to address these predispositions through changes in diet, supplementation, exercise, and stress management.

Since we are all genetically different, a personalized approach to addressing genetic mutations should be developed with a health professional who can make targeted recommendations for specific nutrients, supplements (if needed), and lifestyle modifications based on your genetics, health history, blood tests, and current diet. A personalized roadmap will take you a long way to correcting deficiencies, setting you on the path to healthy living and aging.

The Bottom Line

We are fortunate to be living in a time when new and innovative discoveries are being made in the healthcare industry. While scientists are still in the early stages, the future of medicine will use genetics to inform treatment plans—and some medical fields already are! Genetics is here to stay—it is ours to use to identify our own weaknesses that can be targeted and mitigated with an appropriate nutrition and lifestyle plan designed specifically for each of us.  Knowledge is power!

 By Alla Marinow, B.A., N.C., Bauman College Alumna

 

References                                    

  1. A super brief and basic explanation of epigenetics for total beginners. (2018, July 30). Retrieved from https://www.whatisepigenetics.com/what-is-epigenetics.
  2. Bland, J.S. (2014). The disease delusion: Conquering the causes of chronic illness for a healthier, longer, and happier life. New York, NY: HarperCollins Publishers.

 

COVID: STAY HEALTHY BY BOOSTING YOUR IMMUNE SYSTEM

I am sure you have all been glued to the TV and internet trying to understand the pandemic and what we can do to boost our immune system and stay healthy during our ‘shelter in place’ time.

Apart from the silly notion of buying up mountains of toilet paper and paper towels (which will only contribute to depleting your already stressed bank account and make you even more stressed) there are many better things we can do to protect ourselves and our loved ones in resisting this infectious virus.

The best solution during these trying times is to power up your immune system. While it is not a 100% bullet proof solution, all Immunologists, Naturopaths, Nutritionists and Dietitians know that health = a strong immune system. A strong immune system will not only give you more energy but will help you weather the cold/flu season or better resist a viral pathogen like the virus that is easily transmittable from person to person (even from people who show no symptoms).

HERE ARE SOME TIPS AND IDEAS ON HOW TO STAY HEALTHY BY POWERING UP YOUR IMMUNE SYSTEM

  • Wash your hands frequently (obviously). When going shopping keep some wipes and sanitizers in the car and after your shopping is done – before touching anything inside the car clean your hands. If you are unable to get any sanitizers or wipes (everyone seems to be sold out) bring a wet cloth or two (or wet paper towels) with a little soap on them in a plastic baggie. After cleaning your hands – slip the cloth back into the baggie and on your return home, wash it thoroughly with soap and water (or you can put it into your laundry).
  • Masks– we have been advised to wear a mask or a nose/mouth cover when going out into the public arena – shopping, pharmacy, doctor. While a mask or face cover will not protect you from the virus, the theory is it will create a barrier between your nasal / mouth cavities and catch any droplets that someone standing next to you may exhale/ cough/sneeze. The droplets will attach to the mask and as a result will not immeadiately enter your nose/mouth. The mask (home-made or otherwise) should be used only once and washed when you get home. Leave the N-95 masks for the health care workers on the front line that need them the most.
  • Social Distancing does not mean Emotional Distancing. In these trying times kindness and love goes much further psychologically and immunologically than fear, stress and me-centric panic. While we are being asked to distance ourselves from friends and acquaintances due to the unknown element of someone contracting the disease but not knowing they are a carrier – phone calls, Facebook, facetime,  Skype chats (whatever social media you use) or just checking on an elderly or infirm neighbor or friend and volunteering to pick up groceries for them next time you go shopping can go a long way. Perhaps this may be a more lonelier time for all of us – it can either divide us or bring us together. While the politics has further divided our country (USA), we do not need to make it our center piece – and we as individuals can reach out to those in need in these scary and difficult times. Crisis always makes us better human beings and is a great leveler where NO ONE regardless of their beliefs is exempt.
  • Purchasing Food and Extra’s : California is on lock down (shelter in place) so your shopping trips to the store will become less frequent unless you are prepared to stand in multiple lines. You will need to be intelligent in your purchases.

Think longer term – how can you stretch your budget and eat well for several weeks or a month (before your next trip to the grocery store). The stores everywhere are jammed, supplies in certain area’s are running low and the lines are getting longer as people are panic driven to buy everything in their site. Think smart, be practical and think what is right for your body not your emotional comfort center. What’s the worst that can happen …. we may come out of this healthier, a few pounds lighter and HEY – our high blood pressure may go down, diabetes may be reversed, and the joints will stop aching.

On your next buying trip, skip the junk food ( ok, buy some comfort cookies if you must) but bags of potato chips, corn chips, candy bars, sugary snacks soda’s etc. are empty calories (we call it PORN FOOD – shows you lots of leg, but that’s all you get!)

Stock up on Dry Goods, Foods that keep & what you can freeze              (buy only what you eat and enjoy)

Some good options are : dried beans, rice, quinoa, pasta (get whole grain or quinoa/rice pasta), canned foods such as beans and fish, nut milks- if you use them (almond, coconut, hemp milk in cartons – better than milk as these are shelf stable and will last for months)  pasta sauce, herbs and spices, canned full fat coconut milk (for curries), ginger, potatoes, sweet potatoes, winter squash, carrots, celery, onions, garlic, bread.

Whole Chickens and chicken parts. A whole chicken goes a longer way than parts. You can bake the whole chicken,  use what you don’t eat the next day by putting it into a curry over rice (for several days) and the bones ( along with scraps of celery, carrot peelings and some onion) can be made into a chicken stock broth that can then be used for a soup. Remember Grandma? That is how she stretched her budget and healthily fed a family of 4+.

Ground meat – great for a pasta dinner or in a chili that can last for several days. If you don’t want the leftovers in the next few days – freeze it for later. Same with soup.

Buy both fresh and frozen fruit and vegetables – you can use a ½ cup of defrosted fruit on your yogurt or cottage cheese, vegetables can be used as side dishes, in a hearty soup with some beans or in a chili.

Don’t buy frozen meals as they are expensive, they will only provide you with one meal and may not be very nutritious or may not appeal to your taste buds. They are only useful in certain circumstances such as: if you are in the health care industry, caregiver, or working in an isolated job where nutritious food is not readily available.

  • Avoid: Processed, and sugar laden foods. They lower the immune system. Ever notice how around Thanksgiving and Christmas time we catch a cold or the flu. That is your immune system telling you that it has had enough of all the sugars and processed foods you dumped into your body… and it is checking out! You do not want to do this during this pandemic.

WHAT TO BUY AND WHY

Buy nutrient dense foods that will help boost your immune system while tickling the taste buds!

“Let Food be thy medicine and medicine be thy food”.                               Hippocrates 5th century BC – father of western medicine

  • Omega 3 Foods: essential for our brain, nerves and immune system to work efficiently. Under stress, systems become inflamed

Canned tuna, salmon, sardines , mackerel, anchovies (high in EPA/DHA). Walnuts, flax seeds, hemp seeds, chia seeds, seaweed snacks, edamame, kidney beans. Don’t forget the mayonnaise for tuna, salmon.

  • Vitamin A Foods: help prevent deficiencies which include low immune function resulting in susceptibility to various infections (esp. lung and sinus) hair loss, skin problems, dry eyes and night blindness.

Sweet Potatoes, Carrots, Butternut Squash, Kabocha Squash, Kale, Spinach (frozen is ok), Broccoli (frozen is ok), Sweet Bell Peppers, Mango, Dried Apricots, Cantaloupe, black eyed peas, butter

You will notice that many of these foods will keep well for long periods in your fridge, freezer or in a cool place

You can also get a Vitamin A supplement and take 10,000 iu every third day (Vit A is a fat soluble vitamin so stays in your system longer) ….. but food tastes a lot better than a pill.

  • Vitamin C Foods: Vitamin C is water soluble, so it does not stay in our system long and we need to replenish every day. Vitamin C is also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Broccoli, cantaloupe, cauliflower, kale, kiwi, oranges, papaya, red, green or yellow pepper, sweet potato, strawberries, lemons, limes, grapes and tomatoes. (Note: forget the orange juice – it is straight sugar, empty calories and you are much better off eating an orange with the fiber)

Apples are easy to store, keep for long periods as do citrus fruits. Juices on the other hand are empty calories – one glass of orange or apple juice will put your glucose and insulin levels through the roof. Stick to water or flavored water (I like lemon and ginger water, or a squeeze of lime in my water).

All fruits & vegetables contain Vitamin C and individually they contain other vitamins and minerals such as B vitamins, magnesium, potassium, phosphorous, folic acid etc.

You can also take Vitamin C in capsule form – make sure it has either Vitamin C with bioflavonoids or Rose hips or Acerola. Straight Ascorbic Acid (Vitamin C) won’t give you the immune boost.  1,000 mg+  per day.

  • Zinc Foods:  Zinc is a mineral that’s essential for good health. It’s required for the functions of over 300 enzymes and involved in many important processes in your body. It maintains your immune system, metabolizes nutrients, and grows and repairs body tissues.

Meat, legumes (chickpeas, lentils, beans), seeds- particularly pumpkin, sesame and hemp. Nuts such as almonds, cashews, pine nuts and peanuts (be careful with peanuts as they attract aflatoxin and can make people very sick), yogurt, cheese, quinoa, rice, oats. Wheat also contains zinc but wheat products in USA can damage our gut microbiome where most of our immune defenses are made.  (Wheat has been over hybridized and is nutritionally depleted in the USA/Canada)

Dark Chocolate!!!!!! – contains Zinc and Magnesium (Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain). Enjoy!

Almond, cashew or mixed nut butters are also great as they not only contain zinc but are high in protein. Toast with almond butter and a little honey or a bit of jam (if you really need it) is much better than a cookie … and will give you a boost rather than a sugar high/low.

You can also take a zinc supplement of 30 mg once a day after a meal.

  • Healthy Fats:  Are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones as well as fueling your brain. Our bodies definitely need the right kinds of fat.

Meat or saturated fats as well as too much cheese are the most dangerous fats as they are the culprits clogging our arteries.

Good fat includes: avocados, nuts and seeds, olive oil, coconut oil, coconut milk, butter or Ghee (clarified butter), yogurts (also has natural probiotics), and some cheese (best is cottage, ricotta – aged cheese will only age you faster).  

  • Vitamin D: The sunshine vitamin. Most people (esp. northern climates) are depleted in Vitamin D which is critical to our immune system. Vitamin D deficiency can manifest as fatigue but most often deficiency shows up as frequent colds, flu, depleted immune function. Every cell has receptors to vitamin D and it helps balance the immune system.

Get out and get some sunshine.  Or if you are one of the unlucky ones that does not convert sunshine to Vitamin D (that’s me) you will need to take 2,000- 5,000 iu of Vitamin D as a supplement. This will boost the immune system. Try to buy a Vitamin D with K2 (if possible)  as Vitamin K2 prevents calcium deposits in the soft tissues (such as arteries, kidneys and gall bladder) and helps transport the calcium from your food to your bones.

  • Oregano Oil : Research shows oregano oil has antimicrobial, antiviral and antifungal properties. In addition, compounds in oregano oil are also potent antioxidant, anti-inflammatory, antidiabetic, and cancer-suppressor agents.

A few drops (up to 6) in a little warm water will help clear upper respiratory mucus build up and help clear sinuses.  During allergy season I use it every night to clear my respiratory track and sinuses. It is strong so it might be a bit of surprise when you down it. Follow with a bit of water to alleviate the surprise factor.

  • A Multi-Vitamin:  A good multi-vitamin taken once a day will help address any nutritional deficiencies. They usually do not have enough vitamins/minerals to give you enough support by themselves, however with the foods recommended in this document, they will provide an extra boost or provide you with some vitamins/minerals that you may be missing in your diet.

And finally STRESS:  Stress will deplete your immune system faster than anything you are eating (processed and sugary food will just take a bit longer than stress to do you in). If you are stressed over what is happening and are fearful it will rapidly deplete your reserves and will weaken your immune system.

Take a deep breath, go for a walk if you can, watch a funny movie, talk to a friend, read an engaging book, pray or meditate, do anything but worry. If we could fix things with worry – I would be the first one in. But all it does is make us unhappy, depressed and sick.

Stay safe, smile, be kind (even when others around you aren’t) and hug a friend (virtually not actually!). Love & compassion heals faster than any drug.

  

 Alla Marinow B.A. N.C. is a certified Nutritionist living in the Bay Area. She has her own practice Be Well! Natural Health & Well-Being and specializes in genetics, and various illnesses from everything as simple as heart burn through to complex auto-immune diseases and cancer.

S.O.S. -Sources of Stress- Seminars (New Dates tba below)

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S.O.S  (SOURCES OF STRESS)

Don’t miss this opportunity to join Alla Marinow (Holistic Nutritionist) & James Waite (Transformational Living Coach) of  BE WELL! Natural Health and Well-Being and hosted by Earth Circles Counseling Center – 4 part evening seminars exploring hidden BODY, SPIRIT and CHANGE based Sources Of Stress.

We will explore a variety of health & mindfulness topics and solutions including:

  • BEATING SUGAR ADDICTION & other FOOD CRAVINGS!
  • WHAT’S MAKING ME SICK AND TIRED? Brain fog, fatigue, energy crashes, aches
  • DEPRESSION/MOOD CHANGES: Good / Bad mood foods & effects on the brain.
  • OMG/GMO! BPA/MSG/FLAVORINGS! Chemical effects on the body & brain!
  • WHAT’S HAPPENED TO MY WAISTLINE? Diets??!! Why can’t I lose weight?
  • FOOD LABELS : Reading labels simplified – what is true and what is false
  • MINDFULNESS & HEALTH- the role of habits and resistance in healing
  • WHAT REALLY, ACTUALLY MAKES US HAPPY?- the nature of success
  • RELATIONSHIPS & REALITY – what do we know about real love & living
  • NATURAL WELL-BEING- Self knowledge & the ease of being our self

Where? EARTH CIRCLES • 66 Santa Clara Ave, Suite 205 • Oakland
When?   NO LONGER AVAILABLE
Time? 6:30- 8:30 pm
Cost?
Advance Registration: (seating is limited)

RSVP: email: bewelltlc@gmail.com    -OR-   call/text 530-701-5323

More Info: www.bewelltlc.comwww.earthcirclescenter.com

 

 

What’s in Your Supplements?

Supplements pictureIn a  recent article from the New York Times (Feb 3, 2015) the New York  Attorney General’s Office accused 4 national retailers ( GNC, Target, Walgreens, Walmart)  of selling supplements that were fraudulent and in many cases contained unlisted ingredients and where even missing the main labeled ingredient the supplement was supposed to contain.

The analysis by the FDA  was conducted on 5 different supplements @ GNC, Target, Walgreens, Walmart   – in each case 4 out of 5 of these supplements had a  serious problem with the ingredients. The article goes on to say that the Attorney General’s office has requested that these companies cease and desist selling these products.

Of course, this immediately brings up the question:  if 4 out of 5 supplement products were a problem, what about the remaining 100’s of their brands that they continue to sell (what’s in them?).

Here are some things you should know about the supplements market in the USA:

  • While the FDA (Food & Drug Administration) regulates dietary supplement products they do so under different guidelines than those covering ‘conventional’ foods and drugs. Under the Dietary Supplement and Health & Education Act (1994):

‘Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded.  That means that these firms are responsible for evaluating the safety and labeling of their own products before marketing (meeting GMP standards – Good Manufacturing Standards). regulations.

FDA is responsible for taking action against any adulterated or misbranded dietary supplement product after it reaches the market.’    US Food and Drug Administration

  • Essentially what we have is self-regulation by the company manufacturing the supplement. GMP standards means that the facility in which the product is produced only ‘requires cleanliness of facility and grounds’.
  • Many companies that manufacture under their own label have the supplements produced overseas where there is no governing body. This brings into question -what quality control/quality assurance standards are used by the retailer to ensure the ingredients & quantity on the label are actually in the supplement and do not contain any other problematic or carcinogenic items. Regardless, if these supplement companies are supposed to be ‘self-governing themselves under the FDA rules’ they should be testing the products (for quality assurance) before they are sold to the public. Many do not. The cheaper the supplement the more likely it is to contain lots of fillers ( some causing allergies), dyes, minimal amounts of the vitamin, mineral or herb , or, as in the cases cited in this article- they do not even contain the herb, vitamin or mineral.
  • BTW- binders are different from fillers- a binding agent is what keeps the pill or capsule together and should be hypo-allergenic. If there are more than 2- 4 items ( binders) under “other ingredients” you can rest assured that there are a lot more ‘fillers’ and a lot less supplement.

What can you do to protect yourself and family against fraudulent supplements?

  • Request a CoA ( Certificate of Analysis) from the company you are buying from. Serious supplement manufacturers go through a certification process (require all raw materials arrive with a Certificate of Analysis from the supplier for every lot sent. A Certificate of Analysis documents the identity of the material, as well as the material’s potency and purity).

Any company that says a CoA is not available, is most likely trying to hide something. While it may be too arduous a task to supply every person in the USA with a CoA, they should be willing and able to provide it through any professional health provider, such as your Nutritionist, Naturopathic Doctor, Chiropractor , Acupuncturist, Osteopath, health coach etc.                                                                                                                                         If a CoA (or equivalent) does not exist …. then you owe it to yourself and your family to change to a better brand.

  • You should be wary of buying ‘cheaper’ brands that are under private label ( Kirkland, Target, GNC, Walgreens, Walmart, Safeway , private pyramid companies and dozens of mail order as well as ‘on-line’ companies.) This does not suggest that all/ any of these companies are fraudulent or provide sub-standard products …… but at the end of the day you have to ask yourself why one brand charges higher prices for the so-called ‘same’ item while another is half the price or less.  Unfortunately, the rule of thumb in the unregulated or ‘self-regulated’ supplement market today is ….. you get what you pay for.
  • Yes, a good brand is a bit more expensive, but the ingredients are actually something that your body can and does use. At the end of the day – what is the point of paying good money for a poor quality supplement that will have minimal or no effect. Sounds like money down the drain.

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Alla Marinow   B.A.  N.C.     
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