Nutrition

Personalized healthcare

3d render of dna structure, abstract  background

The mapping of the human genome published in February 2001, launched healthcare into a new era of medicine. DNA sequencing paved the road for more individualized medicine and gave birth to the concept of genomic medicine.  Heather Krebsbach ND is able to utilize the growing knowledge and understaning of genetics to inform her naturopathic medicine practice here is Portland, Oregon.

 

The National Human Genome Research Institute defines genomic medicine as "an emerging medical discipline that involves using genomic information about an individual as part of their clinical care (e.g., for diagnostic or therapeutic decision-making).”

 

Genomic medicine has helped to identify: 

·     Targeted medication for individuals to decrease side effects 

·     Medications that are more effective for specific diseases 

·     Examine the relationship our environment has on our genes

·     Ways to change diet and lifestyle to support the genes we were born with 

 

Genomic medicine isn’t confined to cancer research or what medications to use, there are a number of tests that are centered on optimizing health. For instance, we now have a picture of how each individual is detoxifying as well as making neurotransmitters. With this information, supplements, diet and lifestyle recommendations can be personalized. 

 

This technology is going even further by mapping out our intestinal microbiota, or the community of bacteria, yeast and viruses living in each of our digestive tracts. Many of these organisms have a beneficial relationship that keeps us healthy and much research is going into this area to identify the effect specific organisms have on diseases such as diabetes and cardiovascular disease. There are numerous tests on the market, but it’s important to have a conversation with your healthcare provider to determine the “right” test for you.

 

Sport Injury and Sports Recovery Research and Development

The field of naturopathic medicine excels in its ability to individualize health care to combine diet, lifestyle, herbs and nutraceutical supplements. Now genetic testing is taking this quality of care to new heights by enabling naturopathic doctors to identify and treat chronic or underlying conditions in a more holistic way. 

 

 

Quality Foods = Quality of Life

Beets, peppers, onions, green beans, spices on a dark background. Fresh garden vegetables. Vegetarian, detox, diet food

What Do Diets Have In Common?

We are constantly inundated with the latest and greatest diets or food trends. All this information can make it difficult to know what we really should be eating. But if we strip away all the hype, we can see that the majority of diets have a couple similar themes; such as eating more vegetables, less refined carbohydrates and minimal sugar. For the best outcomes, we can skip the latest dietary trend and instead focus on incorporating these main principles to improve the quality of our health!

A Bounty of Vegetables, a Bowl of Grains and a Dash of Sugar

To promote optimal health, we need the cells in our body to function as optimally as possible. When we eat vegetables, they are loaded with vitamins and minerals that are essential anti-oxidants for healthy cellular function and the prevention of disease. Green leafy vegetables are rich in Vitamins A, C, K, B, Folate, Calcium and Iron. And, when we add an array of colorful veggies like bell peppers, carrots, cabbage, purple kale, radishes and squash we are eating our daily multi-vitamin. These foods can decrease inflammation to lessen pain, protect our vessels, support our brain and improve our energy level. 

On the flip side, cane sugar and high fructose corn syrup is considered to be pro-inflammatory and can damage our cells and vessels, which contributes to dementia, diabetes, high blood pressure and atherosclerosis. Refined carbohydrates, like bread, pasta and crackers increase our blood sugar levels and can have the same impact in our body when consumed in high amounts or on a regular basis. 

A 2014 review of studies examining carbohydrates and chronic disease showed that a diet low in refined carbohydrates may offer anti-inflammatory benefits to reduce the risk of type 2-diabetes and heart disease.[1]

Buddha bowl with quinoa, avocado, chickpeas, vegetables on a wood background, Healthy food concept. Top view.


How Should I Add These Foods Into My Diet?

  • Strive for 2 servings of green leafy vegetables per day. Such as spinach, kale, chard, arugula, mustard greens

  • Add 3-5 servings of colorful vegetables per day 

  • Avoid cane sugar and high fructose corn syrup 

  • Eat refined carbohydrates no more than 20% of the time. Instead choose intact grains like brown rice, wild rice, Forbidden rice, quinoa, millet, oats and squash

  • Choose organic fruits, vegetables and meat whenever possible

  • Incorporate healthy fats at every meal like avocados, avocado oil, olive oil, nuts and seeds

  • Pay attention to the cooking temperature of oils and store them in a cool, dark cabinet

Ward Off Disease by Looking In Your Refrigerator!

The old saying “you are what you eat” holds true. We now know that quality matters and not all calories are the same. And in order to spark your metabolism and improve the function of all your cells, you need proper nutrition. So, if you want your body to perform at it’s highest level then you need to fuel it with the highest quality foods. 

Research is now supporting the benefit of high quality food such as organic, free-range meat and wild caught fish. A study published in 2018, showed that eating a diet high in organic food was associated with a reduced risk of cancer.[2]And not only is the quality of our food important, but how we prepare them as well. Incorporation of healthy fats is essential, but keeping them from spoiling will reduce oxidative damage

CLICK HERE to find our more about how you can optimize your diet and improve your health with Dr. Krebsbach. 


[1]Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. 99(4): 2014;813-33.[2]https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948

Organic Foods VS. Conventional Foods

organic vs. non organic meats, cheeses, fruits and vegetables

For many years consumers have demanded and paid a premium for organic foods. Many believed that the food was somehow healthier than food produced with fertilizers, pesticides and chemicals.  Others paid for the premium because it meant fewer pesticides and herbicides on their food and in the environment.

The European Commission, the executive body of the European Union has performed a major review analyzing differences in organic vs. non organic meats, cheeses, fruits and vegetables.

The commission found that organic meats and cheeses had 50% higher omega-3 fatty acid content that conventional meats and cheeses!

Omega-3 fatty acids are associated with a decreased risk of heart disease and inflammation in the body.  These oils are found in predominance in cold water fish like anchovies and sardines. The health benefits of omega-3 fatty acids are firmly established.

Although there is no direct research on it yet, it stands to reason that a diet with organic meats and cheeses vs. conventional meats and cheeses would be healthier based solely on the omega-3 content of the foods. 

A review of fruits and vegetables found that organic fruits and vegetables had higher levels of antioxidants than their conventionally produced counterparts. Antioxidants are molecules which inhibit damaging free radicals in our bodies. Also noted was less pesticide residue on the organic produce.

 

5 Symptoms of Vitamin D Deficiency

5-symptoms-of-vitamin-d-deficiency

As we have heard in recent years.  Vitamin D deficiency has become epidemic.  Many of don't receive the daily allowances that provide from strong bones, healthy immune systems, and vital hearts.  It is important to spend sufficient unprotected time in the sun or supplement effectively.


Here are 5 symptoms that may indicate you need more vitamin D

  1. Dental cavities and osteoporosis: Good bone density is associated with sufficient vitamin D.

  2. Depression: These are receptors in the brain for vitamin D, in areas associated with emotional health like the hippocampus. Vitamin D may play an important role in the treatment and prevention of depression.

  3. Childhood allergies: Children with normal levels of vitamin D had reduced allergic sensitization compared with children who had low levels of vitamin D.

  4. Cardiovascular disease: Research is beginning to reveal links between increased risk of cardiovascular disease and low vitamin D. The exact mechanism is still unknown.

  5. High Cholesterol: It has been shown that vitamin D precursors are turned into cholesterol by the body in the absence of adequate sunlight.

Cancer Therapy

At Inner Gate Acupuncture we provide adjunct therapy for people undergoing a variety of different cancer therapies. We are not able to do primary care for patients. We do work with many highly qualified medical doctors and naturopathic doctors to coordinate care for patients undergoing cancer care. 

Controlling nausea and vomiting: One of the difficult side effects associated with chemotherapy is nausea and vomiting.  Our acupuncturists understand how to use acupuncture to calm the stomach and the digestive tract to provide relief. 

Immune system enhancement: Having a strong and vital immune system is important in the treatment of cancer. Chemotherapy drugs can reek havoc on the immune system. Furthermore, a depressed immune system may be a contributing factor in the formation of cancer. Acupuncture has been shown to increase important immune cells and can be a crucial tool in immune enhancement. 

Calming anxiety: Acupuncture helps calm the nervous system. Relaxation and deep rest can be profoundly restorative to anyone living with cancer and even to those people supporting them. This component of healing can't be underestimated. 

Build blood: Chemotherapy drugs can destroy the bone marrow, the tissue responsible for generating blood cells. This destruction can lead to fatigue and exhaustion. Acupuncture and Chinese medicine supports the bone marrow and increases blood counts increasing energy.  

Address local trauma: With radiation therapy and surgeries there is often substantial tissue damage. Using Chinese medicine and acupuncture can increase local circulation, reduce inflammation, and promote the healing of these damaged tissues. 

 

Bone Broth Recipe

basic bone broth recipe

This recipe is a basic bone broth recipe.  It can be easily modified to suit your tastes and by what ingredients you have available in your home.  Of course it is recommended that you use organic meats and vegetable when possible to avoid contamination with hormones, antibiotics and chemical fertilizers.  

Ingredients:
3-4 pounds beef marrow, knuckle bones, or chicken carcasses
½ cup raw apple cider vinegar 
4 quarts filtered water 
3 celery stalks
3 carrots
3 quartered onions
1/2 cup of fresh parsley 
Sea salt 


Method:
Place the bones in your cooking pot or crockpot, add apple cider vinegar and water, and allow the broth to sit for 1 hour. The vinegar will leach minerals out of the bones and into the broth.  
Add the vegetables and bring to a boil.  After 5-10 minutes skim the thick layer from the top of the mixture and discard it. 
Reduce the heat to a low simmer, cover, and cook for 24-72 hours.  Crock pots are the safest way to cook continually overnight.  If you don't trust your stovetop it is okay to turn the broth off overnight and then resume cooking in the morning.  
When the broth is almost complete add the parsley for flavor and added minerals.  
After the broth has cooled strain out the bones and other material.  
Add sea salt for taste.
You can store the broth for up to a week in the fridge or 6 months in a freezer.

 

5 Symptoms of Vitamin D Deficiency

As we have heard in recent years.  Vitamin D deficiency has become epidemic.  Many of us don't receive the daily allowances needed to provide strong bones, healthy immune systems, and vital hearts.  It is important to spend sufficient unprotected time in the sun or supplement effectively.

5 Symptoms of Vitamin D Deficiency

Here are 5 symptoms that may indicate you need more vitamin D

  1. Dental cavities and osteoporosis: Good bone density is associated with sufficient vitamin D.

  2. Depression: These are receptors in the brain for vitamin D, in areas associated with emotional health like the hippocampus. Vitamin D may play an important role in the treatment and prevention of depression.

  3. Childhood allergies: Children with normal levels of vitamin D had reduced allergic sensitization compared with children who had low levels of vitamin D.

  4. Cardiovascular disease: Research is beginning to reveal links between increased risk of cardiovascular disease and low vitamin D. The exact mechanism is still unknown.

  5. High Cholesterol: It has been shown that vitamin D precursors are turned into cholesterol by the body in the absence of adequate sunlight.

Eat More Chocolate!

The Power of Dark Chocolate

Eating dark chocolate improves heart health, increases insulin sensitivity, and has anti-inflammatory properties.  Researchers have documented these benefits and are now exploring why these effects occur.

Eat more chocolate

Research participants ate between 8-20 grams of dark chocolate daily.  That is equal to two small squares.  It's important to remember that the research being performed is being conducted on dark chocolate, not milk chocolate, and that the chocolate has been only slightly sweetened.  Milk chocolate has a higher sugar content and will not confer the same health benefits.

Gut bacteria In the large intestine breaks down the fiber and the antioxidants in the chocolate and converts them into chemicals called flavanols.  These flavanols are absorbed in the blood stream where they reduce inflammation and improve circulation, both of which improve our overall cardiovascular health.

Researchers discovered that people eating 8 grams of dark chocolate daily, one small square, had an obvious improvement in cardiovascular function and a 14% - 23% increase in arterial flow.  Increased arterial flow is associated with a decrease in cardiovascular risk.

Enjoy a small piece of high quality chocolate everyday.  Its good for you!

4 Recipes To Replenish Your Electrolytes Naturally!

All of these juices can be easily made at home. The ingredients are designed to restore the electrolytes we lose during vigorous exercise. These juices are all natural. They contain none of the chemical additives, refined sugars or artificial colors and flavors found in commercial sport drinks.

Replenish Your Electrolytes Naturally

Celery, Apple & Lemon Juice - Celery provides several of the important electrolytes; sodium, potassium, magnesium, chloride, and phosphorus.  The apple provides more potassium to help prevent cramping and naturally sweetens the juice. All citrus fruits contain electrolytes and lemon also alkalizes the body.  Try using three stalks of celery, one apple and squeeze one whole, juicy lemon into the apple celery juice.

Banana, Almond & Kale Smoothie - Both Almonds and bananas are a great source of potassium and magnesium which help the body retain water and hydration.  They also help prevent cramping and aid in the proper function of muscles.  Most store bought almond milks contain sea salt, which also aids in hydration.  Kale is a good source of potassium and also contains high levels of calcium which aids in proper muscle contraction.  Simply blend one to three leaves of kale, with the spines removed, one banana and enough almond milk to create a full glass of smoothie-about one cup.

Lemon Juice, Sea Salt, Baking Soda & Maple Syrup – This is a concoction for the serious athlete looking to replenish lots of electroytes or get an extra boost before workouts.  The baking soda provides sodium bicarbonate to the body which reduces acidity and helps muscles recover quickly.  The natural sea salt helps maintain hydration, while the maple syrup improves the flavor and provides glucose fuel for the body.  Stir 1/2 tsp of sea salt, 1/2 tsp baking soda, 1 tsp of maple syrup and the juice from one lemon into a cup of water.

Coconut Water & Chia Seeds - Coconut water has lots of electrolytes including potassium. The water also helps maintain hydration and prevent cramping. Coconut water is sweet but has only small amounts of naturally occurring sugar. Chia seeds are becoming popular with endurance athletes. The seeds contain omega 3 fatty acids, fiber and protein. They are light and easily digested which makes them an excellent source of energy during workouts.

Electrolytes For Health and Fitness

Electrolytes for health and fitness

Physiologically speaking, electrolytes are ions of sodium, potassium, calcium, magnesium, chloride, hydrogen phosphate and hydrogen carbonate.  They are all essential to the proper functioning of our bodies.  Sodium is especially important and is involved in fluid balance and blood pressure regulation.  Muscles and nerves are electric tissues.  These tissues are regulated by the activity created by having different electrolyte balances inside and outside of our cells. In order for our cells to function properly a delicate balance of electrolytes needs to be maintained.  For instance muscle contractions depend upon calcium, sodium and potassium.  If these minerals are depleted it could lead to muscle weakness, fatigue and cramping.  In recent years, companies like Pepsi and Coca Cola have paid millions in advertising campaigns to get us to believe that all athletes need to drink their sport drinks in order to maintain proper hydration and electrolyte balance.  It’s just not true!


There are many fruits and vegetables, which can supply our bodies with all the nutrition they need to perform optimally, maintain proper hydration and replenish all electrolytes.  By making our own electrolyte drinks we can avoid the refined sugars, brominated vegetable oils, and chemical colorants in these “sports drinks.”

Chinese Herbal Medicine Has Arrived At The Prestigious Cleveland Clinic

bigstock-chinese-food-therapy-traditio-31099493.jpg

Hospitals around the country have been offering acupuncture for years, but have shied away from Chinese herbal medicines.  The fears were that Chinese herbal medicine could not meet institutional requirements and not enough evidence supported their use.  Lead acupuncturist at the Tanya I. Edwards MD Center for Integrative Medicine, Jamie Starkey, and her late mentor Tanya Edwards, M.D. openly addressed all the controversial issues and, created a way to bring Chinese herbal medicine to the Cleveland Clinic.

Doctors at Cleveland Clinic refer patients to state-licensed Oriental Medicine practitioners, within the hospital, who prescribe Chinese herbal medicines, customized to patient constitution and  symptoms. The addition of Chinese herbal medicine in an upper level institution changes the cultural view of this medicine.  The move shows that trust in the principles and the manufacturing of these medicines has reached a new level.  It illustrates that doctors trained at the best medical schools in the country are beginning to value, understand and trust Chinese herbal therapy.

 

Program designer, Dr. Tanya Edwards, was insistent that Chinese herbal medicines meet the rigorous criteria of hospital standards. Bill Egloff of Crane Herb Co., who Chairs the Chinese Herb Product Committee of American Herbal Products Association, was employed to answer questions concerning identity, quality and testing of herbal medicines.   Together they were able to navigate the messy world of Chinese herbal products and find products that meet the strict clinic standards to allow their use in the Cleveland Clinic.