Wellness Works!

Blood Pressure - The hidden helper!

High Blood Pressure - a too well-known term in North America. And for East Indians, an even more  likely fate! Although hypertension (high BP) continues to be one of the main health concerns for people as they age, there are many things we can do to PREVENT and LOWER high blood pressure. Many of us know about the four main recommendations that are usually given to patients: 1. Stop Smoking 2. Restrict Alcohol consumption 3. Reduce Sodium intake and 4. Start exercising! (Lose weight!)

However, over the last while, a new nutrient is gaining attention for its beneficial effects: Potassium.

This is interesting to me this week because I just had a new patient with high blood pressure and when we did a nutritional analysis on her, guess what showed up stunning low - Potassium!!! Interesting....

Potassium has been given attention in the guidelines under the DASH Diet. (from the Heart & Stroke Foundation). In fact, a large study (NHANES III) found that when people intake about 8.5 servings of fruits and veggies a day (approx. 4100mg of Potassium) it lowered BP by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressure.

So, what can you do? Generally speaking, diets comprised mainly of fruits, vegetables, whole grains and low-fat dairy can help to lower the points on the scale - in addition to the original recommendations of smoking, drinking, sodium and alcohol. 

Specifically - aim to get 4,000mg of Potassium a day - foods such as bananas, avacodos, beans, tofu and potatoes are just a few that are a good source of potassium. If you are thinking of Potassium supplements, speak to your doctor first to rule out any kidney related issues.

So not only should we be cutting down on our salt intake (which by the way, isn't always the little extra sprinkle we sometimes add - its mostly in the processed foods we're eating - ie. canned soups, processed meats etc.) we should be increasing our potassium intake for a heart-friendly blood pressure!

Gimme a little sugar!

Going to the candy store - everyone's childhood dream come true.
Since a young age, we've all learned to love the sweet stuff and it seems as a society, we can't get enough of it! That white powder (legal) drug, sugar. (Yes, its drug like because of its addictive properties)

In the last fifty years or so, the manufacture of sugar has skyrocketed as or sweet tooth's have. But its a question of chicken or the egg - did food manufacturer's add sugar to make us buy it or are we demanding products that are sweetened so that they taste better? Well, perhaps a bit of both - but I can certainly say that the food business is just that - a business. So if it takes putting hidden sugars in our foods so that we buy more and more (as we become addicted to sugar, literally!) then so be it, the processed food Gods must have said.

Now I do admit, I love the sweet stuff just as much as the next person (I'm more of a candy person myself!) but I also do know the absolutely detrimental effects of sugar on our bodies (and minds!) so I do my best to eat cautiously and consciously.

Sugar, in a nutshell, not only wreaks havoc on our teeth (the good dentists have always drilled that in - mind the pun!) but there are so many other areas where sugar has been scientifically linked - depression, yeast (candida overgrowth), ADHD/ADD, suppressed immune system which can lead to many diseases/conditions, arthritis.... and the list really does go on.

In fact, a classic study showed that one tablespoon of sugar decreased serum immunoglobin (your immune system soldiers) by 20%..... and you don't even want to how many of those are in one can of pop... a lot!

We all consume waaay too much sugar for our bodies to be able to function optimally. Although its tough, doing a sugar-free cleanse for 3 days (or more if possible) can be enough to kickstart not only weight-loss, but increased energy, decreased fatigue and so much more. By eliminating sugar, I don't just mean not adding it to your coffee, I'm also talking about the hidden and not-so-hidden sugars in cookies, muffins, cereals, ketchup and BBQ sauces(yes!), flavoured yogurt and some fruits (watermelon and bananas have more sugar than most fruit so I wouldn't pig out on them if you're doing a sugar-free cleanse). Instead, opt for veggies, whole grains, proteins (meats, nuts, legumes) and try sugar-free/splenda versions of yogurts, cookies etc. But please, do not buy foods with aspartame - beware!!

If you can eliminate sugar for 3 or more days, you will be well on your way to a healthier body and mind. Try it and tell me how you felt!

Weighty Woes!

Ah...spring is in the air! With more than a quarter of 2008 already gone, many people who had made their new years resolution to lose weight are probably at the point of falling off the goal wagon (if not already!).

As the glorious sunshine beams down on us, the feeling of summer draws closer - and with that comes not only fun in the sun, but also ice cream season! (or Tim Horton's Ice Cappuccino's - if that's your weakness!). So in order for us to enter summer with a motivated but calm mindset when it comes to keeping our goals and staying healthy over the summer, here are a few tips for good mental and physical health:

1. Weigh yourself only once a week! Many people obsess about their weight (especially when they start to slack on their goals and see the pounds creep back on!). How about every Monday morning before you eat anything? That way you are consistent in your weighing which will help you stay on track vs. weighing yourself everyday (not a good strategy since our weight can fluctuate up to 5lbs. from water rentetion, hormonal changes and undigested food).

2. Practice Gratitude. Instead of beating yourself up for falling off your goals, be thankful that you are able to start again today! Also, when you look at the scale, no matter how disappointing you 'think' it is -it could be worse. Add 5lbs. to the number and say 'Thank goodness I'm not ____lbs". Trust me, it will feel so good when you think thoughts of gratitude vs. thoughts of disappointment.

3. Focus on gettng better vs. the end result. We often see the final goal as so far away and so hard to get to, we often give up without giving ourselves a real chance at victory. If you instead just focus on getting better every day (eating a little healthier, exercising a little bit more or a little harder) - the rest will take care of itself.

4. Lastly, its a process - be patient with yourself. Rome wasn't built in a day. If you focus on getting  better, have gratitude and stop obsessing about the number on the scale - you'll be at your health/weightloss goal in no time and you'll be ready to hit the beach with your new body and mindset!

The Waistline-Mind Connection!

You know as well as I do, having a 'beer belly' (even if it wasn't from drinking beer per se!) is not good for your health. We know that an increase in abdominal fat can increase the risk of heart disease and diabetes for individuals, among other health conditions. But here is an interesting finding in the news this week that expands the list of negative consequences. A recent study now links excess abdominal fat as a risk factor for dimentia later in life! So now, not only does extra weight around the middle cause all sorts of bodily dysfunctions, but it also impacts the mind... (well, I wasn't too surprised!) but here is why:

The association can be due to the fact that increased abdominal weight gain is often associated with metabolic syndrome. And metabolic syndrome has been linked to an increased risk of stroke. And strokes can lead to dementia. Its like follow the broken-brick road of illness... sad, but true.

As well, those with metabolic syndrome (also termed 'Syndrome X' - which, in a nutshell is the greyzone between normal and diabetic). Such individuals usually have difficulty with glucose metabolism which ultimately can lead to Type II Diabetes. Interestingly enough, both Impaired Glucose Tolerance & Type II Diabetes have been linked with impaired brain function later in life.

What is my point to all those sporting a little 'pouch'? If you want to help preserve your mental health (in addition to all the reasons for your physical well-being) - one should find ways of keeping your blood sugar and insulin levels in check. Exercising daily - even if its short periods a few times a day (walking at lunch, taking the stairs, picking up a favourite sporting activity) and having a healthy diet that is rich in low glycemic index foods (see previous blogpost!) will help to maintain a healthy weight and lose the excess fat around the waistline.

Foods with simple sugars (cookies, cakes - the obvious) and fast-digesting carbs (white breads, potato, white pasta, white rice etc.) are high in glycemic-index and, therefore, will turn into sugar rapidly in our bodies. The result? Blood glucose and insulin levels that are spiking between highs and lows, sugar cravings and...weight gain!

Simply put, maintaining a healthy weight and healthy waistline will preserve your physical AND mental well-being for a lifetime!