The Healing Source, Fall 2014

Featured Article How to Stack the Health Deck in Your Favor

Featured SupplementAnthocyanins

Seasonal RecipesVery Berry SmoothieMixed Greens with Berries, Feta and AlmondsTriple Berry Crisp

Spirit MattersThe Healing Power of Music

Q&A with a Practitioner

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If you’ve ever been concerned about the role that your family genetics play in your health destiny, you’ll want to read our feature article

“How To Stack The Health Deck In Your Favor.” This article presents a fascinating look at how our food choices affect genetic expression—and thus, our risk of disease.

Our featured nutrient this issue is anthocyanins, the colorful compounds that give berries their brilliant hues. These compounds have significant health promoting benefits, and are worth including in your daily diet. We offer several delicious ways to consume more berries in our “Featured Recipes” section. In “Spirit Matters,” we explore the relationship of music, spirit, and health. And in our Q & A section, our practitioners present expert counsel on how to keep your lymphatic system healthy, a natural approach to hypertension, and wise counsel on the complex disease of rheumatoid arthritis.

As always, we welcome your questions and your comments.

Wishing you an autumn of abundant blessings,

Laurel Vukovic

contents a message from the editor

Conventional thinking holds that health is determined genetically, and for this reason, little can be changed.

In other words, whatever hand of genetic cards we’re dealt at birth is our destiny. According to Donald Yance, that’s far too simplistic. Research shows that the genes an individual inherits are merely one factor in the manifestation of health or disease. Many other factors, particularly diet, play a significant role in gene health. “We affect the expression of our genes through our dietary choices,” says Yance. The logical conclusion is that we can tailor our diets to influence our genes.

Genes Aren’t Everything (But How We Treat Them Is Important)

For example, one defective copy of the tumor-suppressor gene p53 is thought to predispose a person

to develop cancer. With age, if we lose function in the second copy of the gene, cell proliferation may become irregular. The most common genetic mutation in human cancers (that of the p53 gene) is responsible for 30% to 70% of all cancers. Studies show that the foods most strongly associated with p53 mutations include high glycemic-foods, red meat, and foods containing trans-fatty acids—all of which make up the typical modern “fast food” diet. Not surprisingly, fast food comprises far too much of the American diet—a recent study released by the U.S. Centers for Disease Control and Prevention shows that

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fare from fast food restaurants accounts for more than 11% of the calories consumed by Americans.

On a positive note, mutations in the p53 gene can be prevented—and even repaired—by foods and food concentrates rich in specific compounds such as quercetin (found in apples, black and green tea, dark leafy greens, and red onions), proanthocyanidins (found in grape seeds and skins), resveratrol (found in grape skins and some berries), and isothiocyanates (derived from cruciferous vegetables). “Food compounds such as these regulate oncogene and tumor suppressor gene expression through multiple mechanisms, including epigenetic processes,” explains Yance.

How You Can Improve The “Genetic Hand” You’ve Been Dealt

With the advent of scientific fields of study called nutrigenomics and nutriepigenetics, the old adage “you are what you eat” is proving to be much more than folk wisdom. “Nutrigenomics” focuses on the understanding of interactions between genes and diet, and how an individual’s genes influence the response to bioactive food components.

“ N u t r i e p i g e n e t i c s ” concentrates on the

influence of dietary agents on epigenetic

mechanisms.

Although we can’t change the genes we have inherited, we can strongly influence their e x p r e s s i o n . For example, r e s e a r c h shows that individuals with the g e n e mutation f o r

methylenetetrahydrofolate reductase (MTHFR) might need more foods rich in folate than those with the wild type (or “normal”) allele. By eating more folate-rich foods—primarily fresh vegetables and fruits—we can buffer and offset the otherwise damaging effects this could have on our body, including the propensity to various diseases. The essence of nutrigenomics is that variations in genetic make-up and gene expression define our individual specific nutritional requirements, including how well we absorb and utilize nutrients, and even the amount of food we need to consume for optimal health. Genetic variations also determine the specific ways in which individuals adapt to environmental challenges and diseases—including how individuals respond to drugs and therapies.

We’ve known for a long time that eating a diverse, whole foods diet is the best way to stay healthy. What researchers have discovered that there is far more to dietary health than proteins, fats, and carbohydrates, and that simply meeting the minimum daily requirements for vitamins and minerals isn’t enough for optimal health and disease prevention. Human diets contain hundreds of plant compounds—called phytonutrients—that don’t fall into any of the traditional categories of “nutrients,” but nonetheless play a significant role in health and healing. Evidence suggests many healthy whole foods offer advantages over their isolated constituents for cancer prevention and other chronic diseases. This is due to the presence of multiple bioactive compounds within the food that exert synergistic effects.

Thanks to nutrigenomics, we now have a greater understanding of how the phytonutrients found in whole foods and plants affect our physiology. Simply put, phytonutrients (in whole foods and dietary supplements) enable healthy cell replication, help to protect cells from damage, and support the repair of damaged cells.

The Emerging Science of NutrigenomicsMany of these beneficial plant compounds are

the result of plant adaptation and evolution. Plants face a number of challenges, including engineering their pollination and seed dispersal, finding food,

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featured article: How to Stack the Health Deck in Your Favor

and defending themselves from environmental and other threats. They have had to adapt to and coexist with herbivores and pathogens in their immediate environment that would otherwise destroy them.

As a result, plants have evolved to produce secondary biochemical pathways that enable them to synthesize various chemicals, often in response to specific environmental stimuli, such as herbivore-induced damage, pathogen attacks, or nutrient deprivation. These secondary compounds increase a plant’s overall ability to survive and thrive. Some compounds have antioxidant and free-radical scavenging properties; others protect against UV damage; and yet others defend against bacteria, fungi, and viruses.

Some compounds even protect the plant’s growing space against competing plants. It is many of these secondary plant compounds that also provide protection to humans. When we ingest plants or concentrated plant extracts, our ability to withstand stress through the mechanisms of protection, adaptation, improved immune response, and epigenetic repair is enhanced.

Many culinary herbs and traditional beverage teas contain a wide variety of active phyto-nutrients, including carotenoids, coumarins, flavonoids, lignans, plant sterols, polyphenolics, phthalides, sulfides, saponins, and terpenoids, all of which have been found to promote health and prevent disease. The recent upsurge of interest in this area of research indicates that many diseases can be lessened by 50% or more—or better yet, prevented—through simple dietary modifications and appropriate supplementation.

At The Mederi Centre for Natural Healing, we recommend a diet rich in a diversity of valuable plant compounds, as well a supplemental program of phytonutrients that may be difficult to obtain in sufficient amounts through diet alone. The foundational program we recommend incorporates an array of well-researched plant-based compounds that include the following botanicals:

Turmeric (Curcuma l.), 95% curcuminoids, 75% curcumin

Green tea (Camellia s.), 95% polyphenols, 60% catechins

Grape seed/skin (Vitis v.), OPC’s, 95%, in the seed and total polyphenols, 30%, in the skin

Japanese knotweed (Polygonum c.), 20% resveratrol

Ginger (Zingiber off.) 5% gingerols

Amla/Indian Gooseberry fruit concentrate (Phyllanthus emblica) 40% tannins

Rosemary (Rosemarinus off.) 6% carnosic acid, 1% rosemarinic acid, 1.5% ursolic aicd

Many of these whole foods, spices, and herbs have been regularly consumed by cultures throughout the world known for their health and longevity. In modern research studies, all of these compounds have demonstrated broad-spectrum, multi-targeting, health promoting and disease preventive benefits.

“I find it gratifying that science supports what I have observed in more than 25 years as a health care practitioner—the body has a remarkable ability for self-regulation and healing if it is supplied with the proper nutrients,” says Yance. “Eating healthy whole foods—as our creator intended—brings health to our bodies and joy to our spirits.”

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featured supplement:Berries of every variety, cherries,

cranberries, plums, purple grapes, and pomegranates are not only delicious, but are among the healthiest foods you can eat. What all of these foods have in common are anthocyanins—the pigments that imbue them with their rich deep red and purple coloring. Although berries are perhaps the best-known sources of anthocyanins, other foods with the same colorants—for example, beets, eggplant, purple cabbage, and red onions—also contain these beneficial compounds.

Anthocyanins are a type of flavonoid, a phytonutrient found exclusively in plants. Plants with these colorful pigments (such as cranberry, elderberry, and hawthorn) have long been valued in herbal medicine for their numerous health benefits. For example, cranberries have been used for treating urinary tract infections, elderberries for combatting colds and flu, and hawthorn for lowering blood pressure. Modern science is affirming that anthocyanins are a medicine chest in a vibrant package—among other benefits, foods and herbs with these particular hues have antioxidant, anti-inflammatory, anti-viral, and anti-cancer properties. Research indicates that

purple and red fruits, vegetables, and herbs—as well as supplements of concentrated anthocyanins—may help to protect against cancer, cognitive decline, diabetes, heart disease, and obesity.

The Many Health Benefits of Anthocyanins

Researchers are actively investigating the many health benefits of anthocyanins. Hundreds of studies support the use of anthocyanins, both dietary sources and as supplements, for improving health and warding off disease. The following are some recent findings:

1. Enhance Heart HealthIn 2010, a report in Nutrition Reviews

evaluated studies on anthocyanins, and concluded that berries (either fresh, juiced, or freeze-dried) and purified anthocyanin extracts convey significant improvements in cardiovascular risk factors including LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism. According to the report, both healthy subjects and people with existing metabolic risk factors benefitted from the intake of anthocyanins. Among other favorable actions, anthocyanins increase endothelial nitric oxide formation, decrease

oxidative stress, and

inhibit inflammation.

In 2011, a study published in the American Journal of Clinical Nutrition showed that anthocyanins also help to normalize blood pressure. Anthocyanins appear to help mitigate the effects of angiotensin-converting enzyme (ACE), which causes arteries to constrict and raises blood pressure.

2. Protect Against CancerPromising research indicates that

anthocyanins may help to protect against several forms of cancer. According to a laboratory study published in 2010 in Phytotherapy Research, anthocyanins extracted from blueberries were shown to inhibit the growth of breast cancer cells.

In a 2010 study reported

in Pharmacological Research, researchers at Ohio State University found that a variety of berries prevented esophageal cancer in rats exposed to a carcinogenic compound. The rats were fed a diet made up of 5% berries; although each of the different groups consumed a different type of berry, all types of berries were deemed equally effective at inhibiting tumor initiation and development.

3. Prevent DiabetesStudies suggest that anthocyanins

may lower blood glucose by improving insulin resistance, protecting β-cells, increasing

secretion of insulin, and reducing digestion of sugars in the

small intestine.

In a long-term review reported in 2012 in the American Journal

Anthocyanins


Anthocyanins


of Clinical Nutrition, researchers collected diet and lifestyle information from more than 200,000 adult men and women beginning in 1980 and continuing through 2003. After analyzing the data, the researchers determined that people who consumed the most anthocyanins were 15% less likely to develop type 2 diabetes, and those who ate the most blueberries were 23% less likely to develop type 2 diabetes.

4. Improve Neurological FunctionIn a 2010 study published in the

Journal of Agricultural and Food Chemistry, researchers found that blueberry supplementation improves memory in older adults. Adults with early memory changes who were given wild blueberry juice for 12 weeks were found to have improved memory skills, as well as lower glucose levels and

reduced depressive symptoms. Along with the antioxidant and anti-inflammatory effects of blueberry anthocyanins, the researchers noted that, “anthocyanins have been associated with increased neuronal signaling in brain centers, mediating memory function as well as improved glucose disposal, benefits that would be expected to mitigate neurodegeneration.”

A 2012 study reported in the American Journal of Alzheimer’s Disease and Other Dementias found that eating more berries reduces cognitive decline in the elderly. In the study, researchers determined that blueberries and strawberries seem to offer the greatest benefits for protecting brain function.

5. Ward Off Colds And FluElderberries have long been used

in herbal medicine to fight colds

and influenza. In a 2009 laboratory study reported in Phytochemistry, elderberry anthocyanins were found to bind to H1N1 swine flu virus, blocking its ability to infect host cells. The researchers noted the elderberry anthocyanins acted in a way similar to that of the pharmaceutical drug oseltamivir (Tamiflu).

These are just a few of the recent findings of the numerous benefits conferred by anthocyanins. Because of their wide ranging positive effects on health, we recommend including anthocyanin-rich foods in your daily diet, as well as concentrated supplements of anthocyanins when indicated. For tasty ideas on how to include more anthocyanin-rich berries in your diet, see our Featured Recipes in this issue.

Resources:Basu A, Rhone M, et al. Berries: emerging impact on cardiovascular health. Nutr Rev. 2010 Mar;68(3):168-77.

Cassidy A, O’Reilly ÉJ, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr. 2011 Feb;93(2):338-47.

Faria A, Pestana D, et al. Blueberry anthocyanins and pyruvic acid adducts: anticancer properties in breast cancer cell lines. Phytother Res. 2010 Dec;24(12):1862-9. doi: 10.1002/ptr.3213.

Jacques PF, Cassidy A, et al. Higher Dietary Flavonol Intake Is Associated with Lower Incidence of Type 2 Diabetes1,2 J Nutr. Sep 2013; 143(9): 1474–1480.

Krikorian R, Shidler M, et al. Blueberry supplementation improves memory in older adults. Agric Food Chem. 2010 Apr 14;58(7):3996-4000.

Persson IA, Persson K, Andersson RG. Effect of Vaccinum myrtillus and its polyphenols on angiotensin-converting enzyme activity in human endothelial cells. J Agric Food Chem. 2009 Jun 10;57(11):4626-9.

Roschek B Jr, Fink RC, McMichael MD, Li D, Alberte RS. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009 Jul;70(10):1255-61.

Stoner GD, Wang LS, et al. Multiple berry types prevent N-nitrosomethylbenzylamine-induced esophageal cancer in rats. Pharm Res. 2010 Jun;27(6):1138-45.

Eating more berries may reduce cognitive decline in the elderly: flavonoid-rich blueberries and strawberries offer most benefit. Am J Alzheimers Dis Other Demen. 2012 Aug;27(5):358.


featured recipes: Berries

Very Berry Smoothie

This quick smoothie makes a terrific healthy breakfast or snack. For an extra potent boost of anthocyanins, add powdered concentrated fruit anthocyanins.

• 1 cup frozen mixed berries • ½ frozen ripe banana• 1 cup plain whole milk yogurt• ¼ cup pomegranate juice• 1 teaspoon powdered fruit

anthocyanins• 1 teaspoon maple syrup, optional • 1 scoop undenatured whey

powder

Directions:

Combine all ingredients together in a blender except whey powder and blend on high speed until smooth. Add whey powder and mix on low speed just until blended. Serve immediately.

Mixed Greens with Berries, Feta, and Almonds

Sweet fresh berries are delicious when combined with salty feta and lightly toasted sliced almonds. Use one or a combination of berries; if using strawberries, halve the berries before adding to the salad.

• ½ medium red onion, thinly sliced• 1 tablespoon extra virgin olive oil• 1/4 cup sliced almonds• 8 cups mixed salad greens• 1/2 cup yellow grape tomatoes,

halved• 1 cup berries• 4 ounces feta cheese, crumbled• 2 tablespoons balsamic vinegar• ½ teaspoon lemon juice• 2 teaspoons honey• pinch sea salt• ½ cup extra virgin olive oil

Directions:

1. Preheat oven to 350°F. Toss onion with olive oil and a pinch of salt and place on a baking sheet. Roast 15-20 minutes, or until onion is lightly browned. Remove from oven and cool.

2. Toast almonds in a dry skillet over medium heat until golden. Remove from skillet to a small bowl and cool.

3. Whisk together balsamic vinegar, lemon juice, honey, and salt. Continue whisking while drizzling in olive oil until mixture slightly thickens. Taste and adjust seasoning.

4. Toss lettuce, onions, and tomatoes with dressing. Scatter berries, feta, and almonds over salad and gently combine.

5. Serve immediately.

Triple Berry Crisp

Quinoa flour is highly nutritious and has a subtle nutty flavor; it’s a great alternative for those who can’t tolerate gluten. Frozen berries work well in this crisp; there’s no need to thaw them beforehand.

• 6 cups mixed berries• 1 tablespoon lemon juice • 1-2 tablespoons maple syrup

(depending on sweetness of berries)

• 2 tablespoons quinoa flour• ¼ teaspoon cinnamon

Crisp Topping:• 1 cup old-fashioned rolled oats

(not instant)• ½ cup quinoa flour• ½ cup brown sugar• ¼ teaspoon ground nutmeg• ¼ teaspoon cinnamon• pinch sea salt• 8 tablespoons chilled unsalted

butter, diced

Directions:

1. Preheat oven to 375°F. Combine first five ingredients (berries through cinnamon) in a bowl and toss gently to blend well.

2. Transfer berry mixture to 9-inch diameter glass pie dish.

3. Combine oats, ½ cup flour, brown sugar, cinnamon, nutmeg and salt in medium bowl. Add butter and mix with fingers until topping is crumbly. Sprinkle over berry mixture.

4. Bake crisp until berry mixture bubbles and topping is golden brown, about 1 hour. Let stand 15 minutes. Serve warm or at room temperature.

Berries of all varieties are rich in health enhancing phytonutrients, including anthocyanins. The best sources of these protective nutrients are those with dark blue, red, or purple coloring, such as blueberries, blackberries,

marionberries, raspberries, and strawberries. The following tasty recipes make it easy to include more berries in your diet.

From the beginning of recorded history, music has played an important role in healing. Whether the soothing

sounds of a lyre played by ancient Greek physicians, the chants of Ayurvedic healers, or the rhythmic drumbeats of Native American medicine men, the common thread has been the recognition of the power of music and sound to heal both body and mind. Modern researchers agree that music accesses the power of healing in a way unlike any other.

In the West, there’s a growing interest in music therapy. Studies show that music helps to relieve stress, anxiety, and depression; eases pain and muscle tension; lowers blood pressure; and improves immune function. People with cancer, cardiovascular disease, dementia, anxiety, and depression have all been shown to benefit from music therapy. For example, researchers at the November 2008 American Heart Association Scientific Sessions meeting in New Orleans presented a study showing that emotions aroused by joyful music have a beneficial effect on blood vessel function. Laughter and relaxation are also helpful, but music seems to be the strongest of “medicines” for the heart.

How does music actually facilitate healing? According to experts, music affects us on a primal, unconscious level. Our bodies intuitively adjust to the rhythm of music in a phenomenon known as entrainment. When you find your foot tapping or your body swaying to the beat of music, that’s entrainment. Music with a strong beat stimulates brain waves to synchronize with the beat. Faster rhythms increase alertness and focus, while slower beats encourage a relaxed, meditative state.

These alterations in brain waves influence the body via the autonomic nervous system, which governs involuntary functions such as heart rate, blood pressure, breathing, and glucose levels. The sympathetic branch

of the autonomic nervous system is designed to defend the body against danger, and elicits the “fight-or-flight” response. When the crisis has passed, the parasympathetic branch takes over, and the body downshifts into the mode of healing and regeneration.

Because of the stressors inherent in modern life, many of us live in a state of continual sympathetic arousal. It’s not a healthy place to inhabit. Staying in crisis mode means that stress hormones are wearing down your body. All of your energy goes toward defense, and there’s no opportunity for your body to rebuild, heal, and regenerate. Cultivating a parasympathetic state is a powerful way to encourage physical and emotional healing.

Music is one of the easiest and most immediate ways to produce a parasympathetic state of healing. Studies show that music with a slow tempo (such as Bach or Mozart) calms the nervous system and encourages parasympathetic activity. Heart rate and breathing tend to synchronize to the beat of the music; a tempo of about 70 beats per minute is perfect because it mimics the average healthy heart rate at rest.

Perhaps the greatest gift of music is that it allows us to transcend everyday states of consciousness. In this state of transcendence, we shift into an altered state of consciousness that allows for relaxation, enhancement of the senses, expansiveness, and creativity. Deep healing is often found in the creative-self through music and art, rather than the intellectual thinking-self. Explorations of our inner spiritual experiences, through music or art, expose us to a place otherwise hidden, a place where we discover “spiritual vitality,” a place that lifts us above ourselves to a level of being we otherwise did not know we could achieve.

spirit matters: The Healing Power of Music


Berries


Donald Yance CN, MH, answers:

With a complex condition such as RA, it’s important to look at the whole picture. What are your symptoms and when did they start? Did anything precede the RA, such as an infection, or an acute stressful event? What does your blood work look like? Besides inflammatory

biomarkers such as your SED rate and CRP, as well as your CBC, I would advise having

hormones checked, vitamin D (both 25 OH and 125diOH) and homocysteine. The SED rate, CRP, and WBC (CBC), will help in assessing

your current level of inflammation

while the other tests assess related

m i c r o e n v i r o n m e n t biomarkers that reflect

your overall health. For example, low levels of

vitamin D are associated with an increase in RA and

autoimmunity.

If you are in significant pain, it might be necessary to start with

a low dose of steroids (most likely prednisone) and anti-inflammatory

drugs, such as Bufferin (aspirin with

calcium and m a g n e s i u m to buffer the effects of aspirin on the stomach) or Celebrex, which is a COX-2 inhibitor. I r e c o m m e n d holding off on immune suppressive drugs, which most likely will be chemotherapy (such as methotrexate), because they cause significant stress to the liver and GI tract as well increase susceptibility to infections.

If possible, begin with botanical formulations, but if you are suffering and need quick relief, I advise using the lowest possible dose of prednisone, perhaps 5 mg. per day. As soon as symptoms begin to improve, the dosage can be slowly reduced by 1 mg. per week. At the same time, I would create an ETMS protocol that includes several botanical and nutritional formulations designed to potentiate the anti-inflammatory effects of the drugs, while simultaneously protecting the body from the adverse effects of the drugs. RA is a multifaceted disease, and the treatment program is correspondingly comprehensive.

The primary formulations I recommend for rheumatoid arthritis include:

• Formula#1 contains curcumin-rich turmeric, OPC-rich grape seed and skin extract, green tea extract, a gingerol-rich ginger extract, amla (Indian gooseberry extract), quercetin, resveratrol and piperine-rich black pepper extract.

• Formula #2 contains boswellic acid-rich boswellia, feverfew extract, scutellaria baicalensis extract, honokiol-rich magnolia extract and andrographolide-rich andrographis extract.

• Formula #3 is a fatty acid mixture of high-quality EPA/DHA rich fish oil with sea buckthorn oil and

Q&A with a practitioner

“I’ve just been diagnosed with rheumatoid arthritis (RA), and my doctor has prescribed

high dosages of pharmaceutical drugs, including steroids, immune suppressive drugs, and anti-inflammatories. I’m worried about the side effects, and wonder if there are natural alternatives that can be used.


pine seed oil or a GLA-rich oil such as borage seed or black currant seed oil. Pine seed oil contains pinolenic acid, a GLA-like compound that also reduces the inflammatory cascade. This combination oil possesses wonderful immune and prostaglandin modulating ability as well as the excellent GI protective effects of sea buckthorn oil.

• Formula #4 is specifically tailored to the individual. Depending on the constitution and presenting symptoms of the patient, I may recommend an inward yin nourishing Kidney Essence (endocrine) tonic formula that contains rhemannia, black cohosh, wild yam, asparagus, licorice, and hops, or a more anabolic restorative Kidney tonic that contains steroidal-rich adaptogens including rhaponticum carthamoides, ajuga turkestanica and cissus quadrangularis.

• For pain and inflammation control I recommend a formula that contains a 30% salicin-rich willow bark extract, a 50% THP corydalis extract, wild turmeric extract, dong quai extract, boswellia extract and white peony extract. A typical recommendation is 1-2 caps with each meal and 3-4 before bed.

• I also recommend a medicinal smoothie that includes a probiotic powder called Therobiotic (probiotic supplementation has been shown to improve inflammatory status in patients with RA) and a powdered herb blend to protect the GI tract, regulate the immune system, and help to control inflammation. This formula consists of DGL licorice root, marshmallow root, BiAloe 18% Acemannan aloe vera extract, covalent bonded glutamine, propolis and echinacea.

Depending on the individual, I may recommend a protective cell detoxification formula rich in isothiocyanates and methlyation donors. Isothiocyanates have been shown to reduce inflammation in patients with RA. I may also

recommend a type II collagen formulation or niacinamide, a B vitamin that helps with inflammation.

I may also create a custom formulation that includes one of my adaptogenic formulations making up 50% of the total formula, combined with specific endocrine enhancing and immune modulating herbs as cat’s claw, meadowsweet, or bryonia. A topical gel or cream for pain and sore joints can be helpful, and unless the individual is experiencing a “flare” of the disease (characterized by heat signs such as fever or significant redness around the inflamed joints), I suggest hot Epsom salt baths before bed.

Of course, I recommend a diet that helps to control inflammation and at the same time builds and strengthens your constitution. The optimal diet is based on fruits, vegetables, and fish and is free of refined or processed foods. I suggest focusing on specific anti-inflammatory foods such as brightly colored berries, sulfur-rich vegetables (broccoli, cabbage, kale) and cold water fish (salmon, trout).

In my experience, patients who follow this protocol are able to wean themselves completely off of pharmaceutical medications—or at the very least, are able to reduce medications to a minimum. It takes time and persistence, but the results are worthwhile.

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“I know what lymph nodes are, but is there more to the lymph system? How does it

contribute to health?

Susan Saccomanno, ND LAc answers:

The lymph system is part of the blood circulatory system and has many important roles in our health. “Lymph” refers to the clear, alkaline fluid that drains from the capillaries and bathes our cells. The lymphatic system is comprised of the lymph nodes, the spleen, and the thymus.

The lymph system has three main roles in our health. The first is that it detoxifies the extracellular space (the area between the cells). This includes detoxifying waste products from normal cellular functions as well as environmental pollutants. All cell processes—including growth, death, and differentiation—depend on the action of signaling molecules and pathways. If the extracellular space is clogged, cells are not able to process this information correctly. This is where cellular function can start to go awry. Clean extracellular space is an unsung hero of health!

The lymphatic system also plays an important role in immune function. Lymph nodes are the filters of the lymph system. I think of the lymph nodes as an army headquarters—when we are exposed to viruses or bacteria, white blood cells carry a portion of the pathogen back to the lymph nodes and show the immune cells the “face” of the pathogen, so they know

who they are fighting.

Finally, the lymph system channels fluids. Once the lymph separates from

the blood it is

moved only by the action of our muscles. Unfortunately this passive system can be easily disrupted by surgical removal of lymph nodes or tissue trauma.

As a physician, I address lymphatic health when I observe sluggish metabolism, fluid stagnation, a need to detoxify, or want to optimize immune function.

Therapeutics for Enhancing Lymphatic Function:

1. Movement: Deep breathing, walking, and rebounding on a trampoline are all excellent ways to promote lymph flow. Rebounding has been shown to be up to 68% more effective at oxygenating tissues (i.e., moving fluid and getting nutrients to the cells) than running.

2. Dry skin brushing: This is a lovely therapy out of the Ayurvedic tradition that entails lightly brushing the skin of the whole body with a dry loofah or sponge in short quick strokes aimed towards the heart. This invigorating treatment stimulates lymph movement through the tissues. The key is to use very light pressure.

3. Contrast hydrotherapy: This is another great way to stimulate fluid movement and is easily done as part of your daily shower. After allowing yourself to become thoroughly warmed, turn the water to cool for one minute, then back to hot for 2-3 minutes, then again to cool (usually for 3 cycles, ending with cool). The alternating temperatures act like a pump to the tissues: The warm water relaxes the tissues, and the cool tightens them.

4. Herbs: As Mederi patients know, we love the diverse power of herbal therapeutics. A few that are commonly used to support lymphatic health include: Cleavers, Red root, Echinacea, Baptisia, and Phytolacca.

Michael Altman answers:

From ginger to dark chocolate, and yoga to recumbent cycling, there are many frequently overlooked dietary and lifestyle tools that can be employed to bring blood pressure back into a healthy range.

It’s well understood that high blood pressure, also known as hypertension, poses a risk to cardiovascular health. Elevations in blood pressure during exercise are normal. However, chronic hypertension puts strain on the arteries and heart. Though hypertension is widespread among obese individuals and smokers, it’s also increasingly common in kids and is considered a major risk factor in all age groups.

Dozens of tools are at the ready to lower blood pressure. Deep breathing and meditation, exercise, dietary changes and nutritional supplementation are the lifestyle strategies I recommend for avoiding or cutting back on blood-pressure drugs. Individual management of hypertension may necessitate closer attention to a particular method or behavioral change, but generally a combination of dietary and lifestyle shifts can be as effective as medication. Also, lifestyle changes have the added benefit of improving other aspects of our health, including our mood, cognition, breathing, balance, vision and flexibility.

I always recommend varied exercise for lowering blood pressure. By engaging in cardiovascular exercise such as brisk walking, cycling, rowing, soccer or basketball, we can lower blood pressure and help manage stress, as well. Varying the intensity of cardiovascular exercise is important for blood pressure management. Beneficial cardiovascular changes result from walking up hills or chasing after a basketball pass, for example.

Then there’s the food, herbal and s u p p l e m e n t side of the equation. A first step may be simply cutting down on processed and fast foods that are notoriously low in key nutrients and high in sodium, which contributes to hypertension in many people. Many foods are widely known to help maintain healthy blood pressure or lower it. However, these foods must be eaten regularly in sufficient quantities to have a noticeable effect. Olives, ginger, dark chocolate, celery, onions, cinnamon and many other plant foods work through varied means to improve blood pressure and other facets of cardiovascular wellness.

Plant foods contain fiber, which prevents blood sugar from spiking and maintains healthy cholesterol levels. They also harbor numerous substances that protect the arteries from inflammation and damage. Vegetables also are rich sources of potassium and magnesium, important minerals for heart health. Avocados are a great source of potassium, a major mineral associated with lowering blood pressure. They contain at least 1.5 times more potassium per ounce than bananas. Avocados also serve as “nutrient boosters” by enabling the body to absorb more fat-soluble, artery-friendly nutrients, such as lutein and beta-carotene in foods that are eaten with the fruit.

In making a plan to overcome high blood pressure, consider the big picture of cardiovascular health. We can change our sedentary lifestyle and eating habits and enlist the support of competent health professionals to evaluate our progress and the possible benefits of supplementation. Improving blood pressure doesn’t have to be viewed through the prism of deprivation. It’s really all about treating oneself better and exploring new possibilities for diet and lifestyle.



“I have pre-hypertension, and I’d like to use natural means for controlling it. My doctor

is supportive, but has only told me to cut out salt and to eat a low-fat diet. Do you have other suggestions?

Research & Education in Wholistic Healing541.488.3133 | www.MederiFoundation.org

127 Clear Creek Dr.Ashland, OR 97520

Your tax-deductible donation supports patient care, education and research in wholistic healing. Please visit www.mederifoundation.org for more information on our programs and funding needs.

Documents

The Healing Source, Fall 2014