Nutrients for Aging Well

By Dominique Cameron
Originally published here in Sound Integrated Health News on 01/09/12

Aging is an exciting reality of life that we all get to experience, but it’s important to keep a few things in mind as we grow older. Statistics show that the number of Americans who will become 65 years or older over the next 2 decades increased by 26% over the last ten years. Our nutritional needs change over the years, so here are a few tips to point you in a positive direction.

Eating Healthy

Recommendations by the Dietary Guidelines for Americans suggest that eating healthy is quite simple – visit MyPlate.gov for specifics on what your plate should look like at each meal. Eating plenty of fruits and vegetables is key—especially those mineral-rich, dark green vegetables and leafy greens. When it comes to proteins, variety is best—don’t forget to include fish, peas, and beans. It’s also recommended to have at least 3 servings of dairy fortified with vitamin D to promote healthy bones, and to choose healthy fats, such as olive oil, avocado, sunflower oil, almonds, and hazelnuts.

Of course, balancing physical activity with a healthy whole-foods diet is the best solution for total body wellness. A few minutes of light physical activity daily can enhance the body’s nutrient absorption capabilities and promote overall wellness.

Nutrient Spotlight

Calcium and vitamin D are essential for maintaining healthy bones over the years, but you don’t have to limit yourself to supplements. Vitamin D fortified foods and occasional sunlight exposure can support bone health. Calcium-fortified cereals, dark leafy green vegetables, and canned fish with soft bones are great sources of calcium.

According to the American Dietetic Association (ADA), most people over the age of 50 lack sufficient amounts of vitamin B12 in their diets. As stated by the National Institute of Health (NIH), vitamin B12 “helps keep the body’s nerve and blood cells healthy.” It can be obtained from B12-fortified cereal, lean meats, eggs, some fish, and certain seafood.

To keep things running smoothly, fiber is a must! There are 2 types of fiber—soluble and insoluble—and both should be included in a healthy diet. Soluble fiber—like oats, beans, and peas—can help lower your risk for heart disease and may prevent type 2 diabetes. Insoluble fiber—like fruits, vegetables, and whole grains—add bulk to the stool, helping food to pass through the gut more quickly. Insoluble fiber needs plenty of water to pass through the colon without causing constipation, so be sure to stay adequately hydrated.

Lastly, increasing your potassium intake while lowering your salt intake may lower your risk of hypertension, also known as high blood pressure.

Eating Healthy on a Budget

Low-income seniors are generally at least age 60, and have household incomes less than 186% of federal poverty guidelines. The USDA offers food assistance through the Senior Farmers Market Nutrition Program (SFMNP). One of its main purposes is to “provide…fresh, nutritious, unprepared, locally grown fruits, vegetables, honey and herbs from farmers' markets, roadside stands and community supported agriculture programs to low-income seniors.” Participants receive coupons that can be exchanged at farmers’ markets, community supported agriculture programs, and roadside markets for eligible foods. Visit the following website for more information: http://www.fns.usda.gov/wic/seniorfmnp/seniorfmnpoverview.htm

References

1. "A Profile of Older Americans: 2010.” Aging Statistics. US Census Bureau: Administration on Aging. Feb 25 2011. <http://www.aoa.gov/AoARoot/Aging_Statistics/Profile/2010/2.aspx>. Dec 26 2011.

2. "Dietary Supplement Fact Sheet: Vitamin B12.” NIH: Office of Dietary Supplements. Jun 24 2011. <http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/>.  Dec 26 2011.

3.     "Senior Farmers’ Market Nutrition Program.” USDA: Food & Nutrition Service. Nov 30 2011. <http://www.fns.usda.gov/wic/SeniorFMNP/SeniorFMNPoverview.htm>. Dec 26 2011

4. "Soluble vs. Insoluble Fiber.” NIH: Medline Plus Database. Dec 14 2011. <http://www.nlm.nih.gov/medlineplus/ency/article/002136.htm>. Dec 26 2011.

Botanicals for PMS

By Dominique Cameron

Originally Published in Sound Integrated Health News here on 12-17-11

     Few are strangers to the dramatic portrayals in the media of the irritable woman—she’s easily angered for what seems to be no good reason, crazy about chocolate and it’s just days before her period! You guessed right, she’s experiencing an episode of Premenstrual Syndrome (PMS), and she’s definitely not alone. In fact, according to Natural Standard, “…PMS is found in women all over the world. Up to 40% of women in their reproductive years experience…symptoms.” Though there are over 150 symptoms associated with PMS, most women commonly complain of irritability, anxiety, depression, bloating, fatigue, feelings of hostility or anger, breast tenderness, and food cravings—especially for chocolate, sweet, and salty foods. Even if not suffering from PMS, it’s estimated that 70-90% of menstruating women still experience some premenstrual symptoms.

     Though the exact causes of PMS are unknown, the most unpleasant symptoms can be treated fairly easily with botanical medicine. Nervines are herbs that have the ability to relax the nervous system, and can be helpful to take the edge off when dealing with the anger, anxiety, and irritability. Two calming, gentle nervines are oatstraw (Avena sativa) and passion flower (Passiflora incarnata). For an even greater effect, sedatives such as lavender (Lavendula officinalis) bring about total body relaxation. As for the bloating that may result from PMS, carminative herbs—such as ginger (Zingiber officinalis), peppermint (Mentha piperita), and chamomile (Matricaria recutita)—can offer relief by helping the body to expel gas. Carminatives are also effective at relieving spasm and colic in the gastrointestinal system. Lastly, there are many possible reasons for the occurrence of breast tenderness during PMS, and water retention is a very likely one. Diuretic herbs stimulate urination, which counteracts the effects of water retention and can offer comfort for tender, swollen breasts. Dandelion (Taraxacum officinalis), stinging nettle (Urtica dioica), and juniper berry (Juniperus communis) are a few commonly used diuretics.

 All of these herbs are fairly easy to acquire, and have the potential to make your experience with PMS much more pleasant.So the next time PMS comes knocking at your door with all of its challenges, having a few essential herbs on hand can make a world of difference. Although PMS is complex, remember that it can be broken down and treated naturally, symptom by symptom.

*Note: Premenstrual dysphoric disorder (PMDD) is a condition where women suffer from many of the physical symptoms of PMS, often more severely than other women. This should not be confused with PMS. This information is intended for educational purposes only, and should not be interpreted as specific medical advice. Consult with a qualified healthcare provider for specific questions regarding health conditions prior to making any therapeutic decisions.

References

1.     Elpel, T. Botany in a Day: The Patterns and Methods of Plant Identification 5th Ed. Pony, MT: Hops  Press (2010). Print.

2.     “Women's Health.” Natural Standard: The Authority on Integrative Medicine. 2011. Web. Accessed Dec 7 2011.

3.     Zieve, D. and Storck, S. “Breast – Premenstrual Tenderness and Swelling.” Group Health of Puget Sound. Medline Plus. Jun 16 2011. Web. Accessed Dec 2 2011.

Approaching Urinary Tract Infections the Natural Way

By: Dominique Cameron
Originally Published in Sound Integrated Health News on 12-07-11 here

Every year, millions are affected by urinary tract infections (UTIs), occurring in kidneys, ureters, urethra, or bladder (urinary tract). When bacteria enter the urethra and proliferate, a UTI develops. If untreated, they may even enter the kidneys causing a life threatening infection called pyelonephritis. UTIs in the lower urinary tract have a rapid onset, usually recognized by frequent, painful urination. Recognizing an upper UTI (i.e. pyelonephritis) is more complicated because the symptoms are similar, but more serious.5

 

Prevention & Treatment Methods

According to PubMed and the Natural Medicine Comprehensive Databases, UTI prevention begins with good hygiene.4 Factors that contribute to the incidence of UTIs are: douching, holding urine for long intervals, incontinence, recent bacterial infection, sexual activity, taking baths as opposed to showering, and using a diaphragm or spermicide5. Drinking 2-4 quarts of water daily is essential to keep the kidneys healthy by flushing out bacteria and toxins that accumulate in the body. Finally, wearing cotton undergarments, and avoiding tight pants can help to prevent a UTI.



UTIs have been treated with many herbs ranging from uva-ursi, to goldenseal, and even garlic. Interestingly, an antibacterial tea made from the abundant, peeling bark of the madrona tree (Arbutus menzeisii) can support a healthy urinary tract. In addition, tannins from the bark tighten inflamed urinary tissue, bringing healing and reducing bacterial presence. Other herbal teas that support kidney health can be made from the following: asparagus, goldenrod, lovage, parsley, and stinging nettle. Liquid and dried extracts of cranberry and blueberry are also reputed to promote healthy kidney function.2 According to the National Center for Complementary and Alternative Medicine (NCCAM), “Historically, cranberry fruits and leaves were used for a variety of problems, such as…urinary disorders.” Recently, cranberries have been used with the intention of preventing and treating UTIs, and “…some studies testing cranberry products for their ability to prevent UTIs have shown promise.”1 In the case of a severe UTI, antibiotics may be prescribed in accordance with a patient’s history and urinalysis results. However, antibiotics remove the body’s protective bacteria, and can lead to further infection or even bacterial drug resistance.3It’s true that UTIs can be quite a nuisance, but the good news is that they are usually treatable and even preventable with minimal effort. This information is for educational purposes only and is not intended to diagnose or cure any illness. If you think you’re experiencing symptoms of a UTI, contact your healthcare provider to discuss diagnosis and treatment options. If you are experiencing back or side pain, chills, fever, or vomiting, seek medical attention immediately. Lastly, always consult your healthcare provider regarding the use of any herbal products prior to use.


References:
1“Cranberry.” Herbs at a Glance: A Quick Guide to Herbal Supplements. National Center for Complimentary and Alternative Medicine. National Institute of Health 09-6248 (2009):27. Print.

2Elpel, Thomas J. Botany in a Day: The Patterns and Methods of Plant Identification. Pony, MT: HOPS Press: 2006. 91-201. Print.

3Hulscher, Marlies, Grol, Richard, and van der Meer, Jos. “Antibiotic Prescribing in Hospitals: A Social and Behavioral Scientific Approach.” Lancet Infectious Diseases 10 (2010): 167-75. Print.

4“Urinary Tract infection – Adults” PubMed Health: US National Library of Medicine. 11 Sep. 2011. Web. 20 Nov 2011.

5“Natural Medicines in the Clinical Management of Urinary Tract Infections.” Therapeutic Research Faculty. Natural Medicines Comprehensive Database. 28 Nov 2011. Web. 28 Nov 2011.