My Gut tells me to….

In Traditional Chinese Medicine the digestive tract plays a pivotal role to the overall health of an individual. There is one school of thought that addresses EVERY chronic condition with the treatment focus on the digestive tract. Recently, I read an article showing that western medicine starts to think into a similar direction.

Neurogastroenterology is a new discipline, which studies the gut (that’s the gastroenterology part) and its influence on the brain (neuro). An independent part of the nervous system, the Enteric Nervous System (ENS) was discovered. It consists of more than 100 million nerve cells - this is more than in the spinal cord! It produces more than 30 neurotransmitters and sends uncountable signals to the brain. In this context phrases like: “gut feel” or “gutsy decision”, have a new meaning. With these discoveries it is easier to understand why food can be comforting or upsetting, sedating or stimulating. After eating, our intestines produce a variety of neurotransmitters, which activate specific centers in the brain. An example of a neurotransmitter produced in the gut is serotonin. A deficit of serotonin can cause symptoms of depression. Our gut influences the brain and its way to respond for example to stress, mood or learning.

Our intestines are the home of numerous bacteria. They play an important role in the digestion of food by producing enzymes. A new discovery is, that those bacteria communicate with the brain. Scientists are trying to determine, which bacterial strains affect our mental health. Existing studies show that taking probiotics for three weeks can change brain function. There is a possibility that recent changes in our diet, especially favoring processed over raw or fermented food, are the leading cause of increased incidents of diabetes, fibromyalgia, autoimmune diseases and certain mental health conditions.

As research progresses, more and more links are made between mental health problems and the function of the Enteric Nervous System. Many patients experience positive changes of their emotional state and energy level after a few weeks of gluten- or lactose free diet.

How can we take advantage of this information?

It is crucial to re-establish good bacteria in the digestive tract. There are many probiotic supplements on the market. Supplements contain one or multiple strains of bacteria. Fermented food is a great source of bacteria. Examples are yogurt, sauerkraut or Kim chi. It is vital to eat a diet that contains good fats. We need good fat in order to produce hormones, fight inflammation and nourish the brain. Examples of good fats are fish, some oils and avocado.

As a practitioner of Traditional Chinese Medicine I would like to mention that for thousands of years Acupuncture and Chinese Herbal Medicine has been a great method to regulate the digestive tract, encourage peristalsis (movement of the intestines) and the secretion of enzymes and neurotransmitters.

Last but not least some food for thought. “From what we eat, one half keeps us alive and the other half keeps alive our doctor”. Moderation is the key; even good things in abundance can become the source of a problem.

Resource:

Article in Psychology Today, “Your Backup Brain”

Igor Zielinski L.Ac at Avicenna Acupuncture Denver

Plain, Nonfat Greek Yogurt versus Regular Yogurt

The other day, a friend of mine and I had a discussion about what makes Greek yogurt different from other kind of yogurt. Neither of us could come up with a satisfying answer. I decided to do some research; this is what I found on web MD and of course I added my own two cents.

There are a great number of yogurts on the market, but Greek yogurt sticks out. Generally yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt has a thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts. Probiotic cultures help to prevent gas in the digestive tract and vaginal yeast infection. Women can apply yogurt directly to the vaginal area to re-establish a healthy bacterial environment. This is especially recommended if a woman suffers from frequent yeast infections, which never seem to clear completely.

Add some honey or fruit to your plain Greek yogurt and you prepared yourself a healthy snack in 3 minutes. This is a great alternative to the conventional “fruit on the bottom or is it on top?” yogurts, that contain a lot of calories and corn syrup.

My husband, Igor (Acupuncturist in Denver) likes to make Tzatziki from Greek yoghurt. It is very refreshing and cooling during the hot summer months.

Igor’s recipe for Tzatziki:

One big container of Greek Yoghurt (non-fat or regular)

Two organic cucumbers

2 gloves of garlic

4 table spoons of Olive Oil

Salt and Pepper to taste

Preparation:

Peel Cucumber and cut in half lengthwise. Scoop out all the seeds with a spoon. Cut down cucumber in small pieces or use cheese grinder to grind cucumber into small pieces. Now you add garlic pressed through garlic press and olive oil to taste. Mix all the ingredients together. Let Tzatziki sit in the refrigerator for 1-2 hours, so the flavors mix. Tzatziki goes well with whole wheat pita bread, potatoes or is delicious just by itself.

Source Article:

http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2

Petra Schalk L.Ac.

Good Bye Food Pyramid - Hello "My Plate"

This week’s column is an obituary. Last week we said our final good-byes to the Food Pyramid. The USDA (United States Department of Agriculture) announced new guidelines for a healthy diet. Those guidelines come with a brand new name – My Plate; and yep, it comes in the shape of a plate!!

The Food Pyramid turned out to be a total nonsense according to many health care professionals. My Plate is the better version of the same way of thinking. It reminds me of computer upgrading. You pay for it (I wonder how much money was dumped into this sophisticated project) and you receive something that sometimes works and sometimes doesn’t.

Let’s have a closer look. The first good thing is the size – the plate is supposed to be smaller than the pyramid. There is a very smart (and very old) Tibetan proverb: half of what we eat keeps us alive and the other half keeps alive the doctor. When we look at the USDA’s guidelines, it states – eat less and avoid supersized portions. This is a bit enigmatic. I am not sure what supersized means. The first thing I’ve noticed coming to the US were humongous portions in restaurants. So to me an average sized portion of food in the US appears oversized. It is difficult to determine how much is too much anyways. The nutritional need of an individual depends on the basal metabolism, the level of activity, overall health, age and many other factors.

USDA guidelines give us directions on which foods to reduce or increase in our diet. Fruits and vegetables should make up half of the plate. I cannot agree with this more. Half of all grains eaten should be whole grains. In general that is a great idea. We just need to keep in mind that the amount of grains eaten generally exceeds our actual need by two-three times. The grain part on the picture can easily be smaller. Another recommendation is to switch from whole to low-fat milk. This is a very controversial topic, which requires more detailed attention in another article. But in short, cow milk is not the best choice of dairy anymore. An increasing amount of people has lactose intolerance. Milk lowers the acidity in the stomach, which is necessary to digest proteins and absorb calcium and iron. So it is important to have some, but use it sparingly.

The USDA recommends lowering the intake of sodium by comparing sodium in foods like soup, bread, and frozen meals ― and then choosing the foods with lower amounts of sodium. Products mentioned in the guidelines are perfect examples of what we should avoid to eat, period. It is a shame that the authors did not recommend to avoid or reduce eating processed foods. We are also advised to drink water instead of “sugary” drinks. The “sugary” suggests that diet drinks are OK. But everybody knows, that diet drinks are just as unhealthy as regular sodas. Sugary or not, sodas are not recommended by any dietitian, because they have zero nutritional value.

I am happy to say farewell to the Food Pyramid, but I am not enthusiastic about My Plate. To get good food recommendations that are in accordance with your life style and body, visit us at our office in Denver. Please call for an appointment # 303 803 0675.

For more information about the new guidelines visit: www.choosemyplate.gov

Igor Zielinski L.Ac

New FDA Study about Acid Reflux Medication

03/30/2011

The U.S. FDA (Food and Drug Administration) published a new drug safety communication about the intake of proton-pump inhibitors (PPI). Studies have shown that prolonged use can increase the risk of bone fractures. PPI’s decrease the acidity in the stomach. Under current drug safety guidelines the recommended time to use PPI’s is two weeks. It is not uncommon practice to have these drugs prescribed for life.

I have tried to educate my patients about this topic for years. There are certain nutrients that require an acidic environment to be absorbed (or digested). The most important are: protein, calcium and iron. Proton pump inhibitors limit the absorption of exactly those nutrients by decreasing the acidity in the stomach. This can increase the risk of bone fracture, anemia or hypoproteinemia (low protein levels in the blood). PPI’s are prescribed for conditions like heartburn, GERD (gastro esophageal reflux disease), stomach and small intestine ulcers or acid reflux.

Examples of proton pump inhibitors are:

Prescription: Nexium, Dexilant, Prilosec, Zegerid, Prevacid, Protonix

OTC (over the counter): Prilosec, Zegerid

Traditional Chinese Medicine offers great alternatives for PPI’s. Acid reflux can be successfully treated and managed with acupuncture or herbal therapy, without side effects.

Please call Avicenna Acupuncture Clinic for a free 15-minute consultation.

# 303 803 0675

Read the full article:

http://www.fda.gov/Drugs/DrugSafety/PostmarketDrugSafetyInformationforPatientsandProviders/ucm213206.htm

Igor Zielinski L.Ac

Urinary Tract Infection (UTI)

Millions of women and men suffer from urinary tract infections every year. Symptoms of UTI are usually straightforward and easy to recognize.

· Frequent urge to urinate

· Pain and/or burning sensation during urination

· Milky, cloudy or even reddish urine

· Feeling of fatigue, “under the weather”, shakiness

· Pressure over the pubic bone, back pains or feeling of fullness in the rectum

· Confusion and agitation (most often seen in elderly patients)

Women are at higher risk to get UTI than men. A kidney stone, enlarged prostate and/or diabetes increase your risk.

What can you eat to help your body resist UTI?

Hydration, Hydration, Hydration!! If you have recurrent UTI’s you need to flush your bladder and urinary tract frequently. It is recommended to drink 48-64 ounces of water (fluids) per day. You should go to the bathroom every 2-3 hours while awake.

Bacteria do not like acidity. Oranges, lemons, grapefruit and other citrus fruit are bursting with Vitamin C. Eaten regularly citrus fruit will raise the level of acidity in the urine. Parsley, just like citrus fruit, is a great source of Vitamin C. It also works as a diuretic, which means it makes you urinate more. Going to the bathroom will flush out bacteria before they can set up shop in your urinary tract.

Cranberry juice has become a well-known remedy and preventative for bladder infections, even in the western medical world. Cranberries are full of flavonoids, which prevent bacteria from clinging to the walls of your urinary tract. Without their footholds, the bacteria get washed away before an infection starts. Blueberries are full of flavonoids as well.

One to two cups of cranberry juice a day could be all it takes to keep your urinary tract healthy. It is important to buy cranberry juice without sugar additives!

Traditional Chinese Medicine and Urinary Tract Infection

Chinese Herbal Medicine is amazing in helping to clear up urinary tract infections. Herbs are very effective in easing the discomforts of UTI and clearing the infection fast. A huge advantage of herbal treatment is, that you will not suffer from any side effects, which you might experience when you take antibiotics. The only disadvantage is the bitter taste of the herbs. At Avicenna Acupuncture we will be able to capsulate your custom formula soon.

Honeymoon cystitis is a condition, which exhibits similar symptoms as UTI, but urine analysis will not show infectious disease. It can be very painful and often times occur in younger women during the honeymoon or the intense phase of falling in love and having sex frequently. Traditional Chinese Medicine can treat honeymoon cystitis successfully. In western medicine there is no treatment for this relatively common condition yet.

Many women experience decreased bladder control after childbirth or in the later years of life, particularly post menopausal. A leaky bladder creates a constantly moist environment in the vaginal area. This wetness creates cold and cold can exacerbate the tendency to contract urinary tract infection frequently. Chronic UTI is very hard to treat with antibiotics and some women end up having latent bladder infections for the rest of their lives (or they take antibiotics for the rest of their lives). Acupuncture has proven extremely helpful in decreasing leaky bladder and combined with Kegel exercises can be an effective treatment approach.

Performing Kegel exercises

Kegel exercises are easy to do and can be done anywhere without anyone knowing.

1. First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.

2. When you've found the right way to contract the pelvic muscles, squeeze for 5 seconds and then relax for 5 seconds.

3. Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.

Tis’ the Season - Tax Season

Nobody likes it, but everybody has got to do it, right?

If you have not finished your taxes yet and have a few bucks to spare, or are looking for a great write off opportunity you can show your support in the fight against cancer by checking line 37 on their 2010 income tax forms. All donations will go to the Breast and Women's Reproductive Cancers (BWRC) Fund, the only cancer organization in the Tax Check-off Program.

I have been fortunate enough to work with a $6000 grant provided by the BWRC fund for the past 11 months. I cannot emphasize enough how appreciative and grateful every single woman was for getting financial support. The fund money was distributed among almost 40 women. Most of the money was used to assist women with lymphedema buy compression garments.

Every year in Colorado, nearly 1,000 women are diagnosed with reproductive cancers and over 2,800 men and women are diagnosed with breast cancer. An estimated 17 percent of Coloradans are uninsured and many others have inadequate insurance coverage.  Your donations pay for cancer education and services all over Colorado!

CHECK LINE 37 ON YOUR COLORADO STATE INCOME TAX RETURN!

http://www.cocancercheckoff.org/

If you live in the greater Denver Area and are in need of a compression garment or lymphedema care please contact Petra Schalk, OTR/L, CLT

Avicenna Lymphedema Care

Phone #: 303 803 0675

If your stress level is through the roof and you have restless and/or dream disturbed sleep. Acupuncture is wonderful in calming that anxiety and get you back on track; BEFORE you have finished your taxes!

Please contact us for a free 15 minutes consultation

Diet Soda

A few weeks ago I discovered an interesting research article. According to this study the risk of stroke increases 61% among those who drink diet soda regularly. There has been some controversy about the study and some researchers voiced concern about the integrity of the study. Nevertheless I felt it is interesting and worthwhile reading.

Here is the full article:

 http://www.nlm.nih.gov/medlineplus/news/fullstory_108642.html

After reading the article I had some reflection on the material.

First, to me it looks like comparing filtered and un-filtered cigarettes. Of course the filtered ones are healthier. But the question remains,  “Are they healthy?”.

Second, the overuse of the word “diet”. Diet only means, that there is less sugar in a given volume of drink. If you drink a big amount of diet soda you might get a similar amount of sugar and a much, much higher amount of additives compared to a regular soda.

Third, a general rule comes to mind – the less processed food/beverage, the better. Of course we should know how bad the bad really is, but seriously, you don’t need higher education and years of  expensive research to figure out, that the nutritional value of soda, regardless of the type, is pretty much zero.

Fourth and last, our body consists mainly of water (not, soda!!). If you want to stay hydrated, you need to drink water. If you don’t like to drink water, because you need something that tastes better – throw some fruit or herb in. Mint water, cucumber water, melon water (watermelon?), lemon water, you name it. Tasty and healthy. Leave the soda for researchers :)

Wishing you good health and cheers,

Igor Zielinski L.Ac