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Chère lectrice, cher lecteur,

Personne n’en parle sur les chaînes de télévision françaises qui vivent sous perfusion de la publicité pour les produits de grande consommation : agroalimentaire, cosmétique, produits d’entretien, produits ménagers.

Pourtant, les Nestlé, L’Oréal, Procter & Gamble, Colgate-Palmolive et Unilever sont sur la sellette…

Certes, chez nous ils font encore la pluie et le beau temps dans nos médias grâce à leurs budgets publicitaires illimités.

Mais tous ces géants sont en train d’être laminés en Inde par Patanjali, une nouvelle marque de produits ayurvédiques (inspirés de la médecine traditionnelle indienne) fondée il y a à peine huit ans par le yogi Baba Ramdev.

Une entreprise à but caritatif

Le yogi Baba Ramdev est l’un des plus célèbres gourous en Inde. C’est n’est pas seulement une référence en yoga, mais aussi en méditation et en médecine ayurvédique.

Il a fait profession de pauvreté et ne possède donc aucune action dans Patanjali Ayurved Ltd, l’empire commercial qui est en train de se développer grâce à lui.

D’ailleurs tous les profits de Patanjali sont reversés à l’ashram (lieu de silence et de prière) de yogi Baba Ramdev et à des œuvres caritatives.

Baba Ramdev est soutenu par de nombreuses stars du cinéma indien, Bollywood.

Mais, surtout, il a le soutien du Premier ministre de l’Inde, Narendra Modi, qui est aussi l’un de ses disciples yogi.

Des produits inspirés des anciennes traditions médicinales

Patanjali offre aujourd’hui plus de 700 produits basés sur des vieilles recettes de la médecine traditionnelle indienne.

Parmi eux :

• Du savon qui contient de la bouse et de l’urine de vache sacrée – symbole de l’hindouisme
• Du dentifrice aux plantes et au charbon (pour blanchir naturellement les dents)
• Du shampoing à base d’acacia pour des cheveux brillants et résistants
• Une pommade aux herbes contre l’asthme, les pertes de mémoire

Ainsi que de très nombreux produits à base de plantes ayurvédiques, par exemple pour laver la maison. Mais aussi :

• Des cosmétiques pour se maquiller
• Des huiles de massage
• Des produits d’alimentation
• Des compléments nutritionnels, comme du jus de groseille à maquereau réputé pour ses vertus anti-âge

Tout le monde veut ça et c’est bien normal.

Ayurvéda – science de la vie

L’ayurvéda est une médecine totale fondée sur les textes sacrés de l’Inde antique. Elle est centrée autour du patient et non de la maladie. Au delà de prévenir et guérir, la médecine ayurvédique a pour but la réalisation de soi.

Elle s’appuie sur la nutrition et la pharmacopée ayurvédique. Les essais cliniques ont confirmé l’efficacité des remèdes phares de l’Ayurvéda :

• Le curcuma contre les ulcères d’estomac [1]
• La gomme guggul en cas de maladies du cœur [2]
• Le fenugrec pour améliorer la sensibilité à l’insuline (diabète de type 2) [3]
• Le Gymnema sylvestris pour réduire le taux de sucre sanguin [4]
• La résine boswellie pour soulager les douleurs de l’arthrose [5]

Des produits bon marché, accessibles aux plus pauvres

Le plus incroyable, c’est que les produits Patanjali sont bien moins chers que les produits concurrents vendus sur le marché indien.

Par exemple, le shampoing antipelliculaire au romarin Patanjali est 40 % moins cher que le shampoing antipelliculaire Head & Shoulders commercialisé par Procter & Gamble.

Autre exemple, le savon au bois de santal Patanjali coûte deux fois moins cher que le savon Hamam, l’entrée de gamme chez Unilever.

C’est inouï pour nous qui sommes habitués à payer plus cher afin qu’on retire les parabènes et toutes les autres cochonneries de nos savons.

La force de Patanjali, c’est son réseau de distribution inégalé.

L’ashram de Baba Ramdev a financé l’ouverture de pharmacies ayurvédiques et de cliniques de charité partout en Inde… et particulièrement dans les petites villes où les L’Oréal et Cie ne parviennent toujours pas à distribuer leurs produits.

La popularité de Baba Ramdev fait que tout le pays adore ses produits et se mobilise pour les promouvoir. Bouche à oreille, associations… tout le monde ne jure que par les produits Patanjali.

Un succès prodigieux

Tout s’est fait en quelques années.

Rien que l’année dernière, le chiffre d’affaires de Patanjali a progressé de 70 %, à 300 millions d’euros !

Ces cinq dernières années, en Inde, la demande pour les produits de beauté classiques a cru de 7,5 % par an contre 13 % pour les produits ayurvédiques, soit une croissance presque deux fois plus forte.

Et ce n’est que le début.

Baba Ramdev pense que Patanjali sera leader du marché d’ici cinq ans.

Pourquoi les grandes firmes ne peuvent pas résister

L’Oréal et Cie essayent de proposer leurs propres produits ayurvédiques.

Unilever rachète en hâte les entreprises locales de cosmétiques ayurvédiques. Ses équipes épluchent les livres religieux Hindou pour y récupérer la moindre recette de crème.

Mais évidemment, ils n’y connaissent rien, et tout le monde sait qu’ils sont dans une démarche purement marketing.

Pour compenser la faiblesse de leur réseau de distribution, ils dépensent des fortunes en campagnes publicitaires. Puis pour préserver leurs marges, ils sont contraints de vendre leurs produits cinq fois plus chers.

Ils sont condamnés à échouer.

De toute façon, leur image est trop mauvaise. Les Indiens ne sont pas dupes. Ils savent que ces firmes n’hésitent pas à utiliser des produits chimiques, des colorants et des conservateurs dont, justement, les consommateurs ne veulent plus.

En somme, elles incarnent le passé.

Chez nous aussi, la révolution arrivera inévitablement

On s’étonne que la révolution ait commencé dans un pays où les gens sont beaucoup plus pauvres en moyenne que chez nous.

Ils sont aussi moins repus, donc plus réactifs et capables de se prendre en main.

Mais chez nous aussi, les gens n’en peuvent plus de bouffer de la m*** et de se tartiner des produits chimiques sur la peau.

Il y a des petites marques qui émergent à droite et à gauche (Weleda, Caudalie, Sanoflore), hélas elles sont loin d’effrayer les géants du secteur qui n’hésitent pas à les absorber.

Toutefois, d’ici peu le yogi Baba Ramdev pourrait débarquer dans d’autres pays, et pourquoi pas en Europe !

Ce serait sacrément rigolo. Si L’Oréal et Unilever disparaissent, je serai curieux de voir où iront les jeunes diplômés d’HEC.

À votre santé !

Jean-Marc Dupuis

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Les mitochondries sont les usines de production d'énergie des cellules. Elles produisent la majeure partie de l'énergie de tous nos organes. C'est donc notre corps tout entier qui dépend de la santé de nos mitochondries. C'est sans arrêt qu'elles produisent...

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Natural Health Advisory

Many people looking for help with weight loss consider taking supplements. As a naturopathic doctor, I’m all for dietary supplements that are safe, natural, and effective. And there are some excellent supplements that can, indeed, help you lose weight.

What I’m not for, however, are overpriced supplements of dubious quality accompanied by slick packaging and exaggerated marketing claims. Unfortunately, many popular weight loss supplements fit that description. Lipozene is one of them.

What is Lipozene, really?

Lipozene is a dietary supplement marketed for weight loss. Don’t be fooled by the slick packaging that tries to make Lipozene look like a drug. Nor should you fall for the exaggerated marketing claims about Lipozene’s “exclusive formula” which, according to the website, is “clinically proven” to help people lose weight by still eating “whatever they want.” Not only that, but “78% of weight lost is pure body fat,” the website dubiously claims.*

In reality, Lipozene is a fiber supplement. Each capsule of Lipozene contains 750 mg of glucomannan powder. That’s it. There are no fancy, unique Lipozene ingredients. The only other Lipozene ingredients are the inactive fillers and capsule ingredients, including artificial dyes.[1]

What is glucomannan?

Don’t get me wrong, there’s nothing wrong with glucomannan. It is a great fiber source. Glucomannan is a soluble dietary fiber extracted from the tuber or root of the elephant yam, also known as konjac (Amorphophallus konjac). It can absorb up to 50 times its weight in water, making it one of the most viscous dietary fibers known.[2] It is considerably more viscous, for example, than these oat beta-glucan, guar, and psyllium.[3]

The higher the viscosity of a soluble fiber, the more it absorbs water and expands in the gastrointestinal tract. The viscous, gel-like mass that forms in the stomach is able to increase satiety by delaying stomach emptying and slowing down gastrointestinal transit time.[4] Satiety is defined as the sensation of fullness as a consequence of eating that inhibits the resumption of eating.[5] This is the primary mechanism by which glucomannan is theorized to aid weight loss.[6]

Research on glucomannan for weight loss

The overall results of studies examining the effects of glucomannan supplementation on weight loss have been inconsistent. Although there have been a number of randomized controlled trials, they have generally been small and of short duration.

Various groups of researchers who have attempted to systematically review the studies reached different conclusions as to glucomannan’s effectiveness.[2,7-9]

The latest systematic review, just published this year in the journal Nutrition, concluded that “…there is limited evidence that glucomannan supplementation may help to reduce body weight, but not body mass index (BMI).”[7] In other words, although some of the studies reviewed showed statistically significant reductions in body weight compared to placebo, none found differences in BMI, presumably because the amount of weight lost during the study wasn’t enough to lead to big enough changes in BMI to make a statistical difference.

What’s the bottom line on lipozene and glucomannan for weight loss?

Even though the data at this point are too conflicting to reach any definite conclusions, there are enough studies showing positive results that it certainly makes sense for many people trying to lose weight to give glucomannan a try.[2,6-9] In addition to eating a high fiber diet, I certainly recommend fiber supplements, including those containing glucomannan, to my patients needing to lose weight, with good results.

As a glucomannan supplement, though, Lipozene, is not worth the cost and, as you’ll see below, the quality is questionable. If you’re going to try glucomannan, I suggest sticking with capsules or powder from a more reputable company.

Why you shouldn’t choose Lipozene as your glucomannan weight loss supplement

Many supplement companies sell glucomannan and there’s nothing special about Lipozene. You can get good quality glucomannan in capsule form or as a loose powder, alone or combined with other ingredients, from much higher-quality supplement companies, at a much lower cost.

The recommended serving of Lipozene is two capsules, which would be 1500 mg of glucomannan, before meals.

Each bottle of Lipozene contains 30 capsules (15 doses). Amazon sells two bottles for $29.95. That’s a dollar a dose. Compare that to the following:

• NOW supplements sells bottles of 180 capsules for $11.36. Each capsule contains 575 mg and the serving size is three capsules (1725 mg) before meals. That’s 60 doses per bottle and $0.19 a dose. That’s a fifth the cost of Lipozene for a slightly higher dose per serving, from a higher quality company that is more trustworthy and transparent. This company also sells glucomannan as a loose powder that you can mix in liquid and drink, saving you even more money and allowing you to customize the dose.
• Nature’s Way, another company that is higher quality, trustworthy, and transparent, sells glucomannan capsules as well. Each bottle of Nature’s Way Glucomannan contains 180 capsules of 665 mg of glucomannan. The recommended serving size is three capsules (1995 mg) before meals. That’s the highest dose per serving we’ve seen yet and is basically the dose used in most clinical studies. Amazon’s cost is $14.74 per bottle. That’s about $0.25 per dose, with each dose being about twice as potent as the Lipozene.

As you can see, the cost of Lipozene is outrageously high compared to other supplements with the exact same ingredient.

So now that we’ve established that you don’t need to buy Lipozene to get glucomannan, you may be wondering if it’s safe.

Glucomannan/lipozene side effects and safety

Since no published studies have been conducted specifically on Lipozene safety or efficacy, we have to turn to the general research on glucomannan to assess potential Lipozene side effects and overall safety.

Glucomannan is generally considered a safe and well-tolerated supplement, provided adequate water is consumed along with it to prevent it from getting stuck in the esophagus or stomach and expanding enough to cause an obstruction. Eight ounces of water is generally thought to be adequate for a typical dose. Because of this risk, it is not recommended in patients with structural abnormalities of the esophagus or gut.

Minor adverse effects are normally GI related and include diarrhea, flatulence, and bloating.[10] A recent study, however, didn’t find that these symptoms were any different between the placebo group and the glucomannan group.[2] In this study, glucomannan was well tolerated at a dose of 1.33 grams taken with 8 ounces of water one hour before breakfast, lunch, and dinner for 8 weeks. The study also assessed safety, checking labs for liver and kidney function. No safety concerns were raised. (In this study, glucomannan supplements did not promote weight loss or significantly alter body composition or hunger/fullness.)

Because of glucomannan’s potential ability to lower blood glucose, it should be used with caution by people taking oral hypoglycemic drugs, like metformin, or insulin.

Other Lipozene safety concerns: quality

Using the published literature on the safety of glucomannan is a fine way to assess the safety of Lipozene as long as the product truly contains what its label says it contains (just glucomannan plus the extra capsule ingredients and inactive fillers). However, given the rampant adulteration problem in weight loss supplements, it’s always possible that Lipozene is adulterated with other nutrients or botanicals or synthetic drugs.

As far as I know, there are no independent laboratory analyses of Lipozene’s ingredients that have been published or are publicly available. While the FDA has not issued any enforcement actions or consumer advisories for tainted Lipozene products, the FDA’s testing only covers a small fraction of the tainted products on the market.

The supplement’s maker, Obesity Research Institute, LLC, is not actually a research institute at all. The company has no website other than the Lipozene website. The company provides no information about quality assurance programs to ensure purity, efficacy, and consistency. Worse, Obesity Research Institute has been sued by the FTC, reprimanded by the Council of Better Business Bureaus, and caught by investigators in major scams involving false and deceptive advertising.[11-13]

This is by no means a company or a product that I, as a naturopathic physician, would ever recommend. Most naturopathic physicians and other licensed healthcare providers that regularly prescribe supplements do everything they can to make sure the companies they recommend exceed the FDA’s cGMP Guidelines for nutritional supplements and follow detailed written Standard Operating Procedures to ensure consistency and safety in every aspect of our manufacturing process. It is companies like Obesity Research Institute and products like Lipozene that give dietary supplements a bad reputation.

A better option: take glucomannan

If you want to try glucomannan, buy a bottle from a reputable seller, such as NOW or Nature’s Way.

Based on the research, I recommend a dose of at least 1,500 mg with at least 12 ounces of water 30 minutes before meals. You may want to slowly build up to even higher doses, such as 3,000 mg before meals. If you have a sensitive stomach or gut issues, you may want to start with doses smaller than 1500 mg and slowly work up to at least that amount, if tolerable.

Furthermore, you may want to consider PolyGlycopleX (PGX) in place of pure glucomannan.

PGX vs regular glucomannan

PGX is a branded, modified form of glucomannan combined with some other fibers. It is even more viscous than glucomannan and thus absorbs more water and expands more in the stomach.[14] As with glucomannan, the research on the effectiveness of PGX for enhancing weight loss is inconclusive.[14-18]  Nevertheless, a number of studies show that a pre-meal dose of 5 grams of PGX does aid in weight reduction, fat loss, and BMI. Additionally, PGX has been shown to significantly increase satiety[19,20], lower total and LDL cholesterol[14-17], and improve blood sugar control[21].

The recommended PGX dose, 5 grams three times daily before meals, is higher than the typically recommended glucomannan dose. It’s possible that a higher pre-meal dose of regular glucomannan would have the same clinical effects on weight loss as PGX. More studies are needed comparing both plain glucomannan and PGX against placebo.

Until then, either glucomannan or PGX, at the doses recommended above, may make it easier for you to lose weight safely and effectively. Just don’t fall for the Lipozene trap.

For more information on natural weight loss, read these blogs:

• Green Tea for Weight Loss
• High Protein Diet for Weight Loss
• Thylakoids Are a Natural Appetite Suppressant

*In poring over the published glucomannan research, I can find no evidence to back up Lipozene’s dubious claim that 78 percent of each pound lost is pure body fat. Lipozene’s website making the claim does not provide any references at all to clinical studies that might support this claim.

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[1] Lipozene website. Product label image. Accessed October 16, 2015.

[2] J Obes. 2013; 2013: 610908.

[3] Altern Med Rev. 2010 Apr;15(1):68-75.

[4] Nutr Today. 2015 Mar;50(2):82-89.

[5] Appetite. 2014 Jun;77:72-6.

[6] Altern Ther Health Med. 2005 Nov-Dec;11(6):30-4.

[7] Nutrition. 2015 Mar;31(3):437-42.e2.

[8] J Am Coll Nutr. 2014;33(1):70-8.

[9] Am J Clin Nutr. 2008 Oct;88(4):1167-75.

[10] Drugs.com. Professionals. Glucomannan.

[11] FTC Press Release. June 20, 2005.

[12] San Diego Reader. Feb 22 2012.

[13] ASRC Press Releases. ERSP Recommends. Aug 28, 2014.

[14] Altern Med Rev. 2010 Apr;15(1):68-75.

[15] Clin Nutr. 2015 Jan 13. pii: S0261-5614(15)00009-6.

[16] Obesity (Silver Spring). 2013 Sep;21(9):E379-87.

[17] J Complement Integr Med. 2013 May 7;10.

[18] Biotechnol Genet Eng Rev. 2013;29:221-9.

[19] Nutr Diabetes. 2011 Dec 12;1:e22.

[20] Appetite. 2014 Jun;77:72-6.

[21] Nutr J. 2010 Nov 22;9:58.

Originally published in 2015.

The post What is Lipozene? A Careful Look at Lipozene Ingredients and Effectiveness appeared first on Natural Health Advisory.

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Natural Health Advisory

Late night meals and midnight snacks aren’t uncommon. Whether you get home late from work and have to eat dinner when you usually are going to bed, watch a movie late and snack on popcorn, or need to graze on food to stay awake on a late study night, a lot of us eat during the nighttime hours. But is this harmless or is eating at night bad for you?

Why is it bad to eat at night?

Our bodies have a circadian rhythm: a 24-hour cycle that affects everything from our energy levels and metabolism to the way our organs function. We are wired to be awake and to eat during the day, and to sleep at night, when it is dark. 

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But if we alter our natural rhythm by working night shift, being exposed to light at night, or even eating at night, it can interfere with normal circadian function.[1,2] So when we eat at night, many negative changes can occur in the body.

6 health effects of eating at night

• Altered hormone function. Eating at night alters levels of insulin, glucagon, and leptin.[1]
• When people eat more in the evening, they have higher markers of inflammation. In one study, for each 10% increase in the proportion of total calories consumed between 5 pm and midnight, there was a 3% increase in C-Reactive protein, a major marker of inflammation in the body.[3]
• Impairments in blood sugar regulation. Our body’s ability to use insulin to control blood sugar changes throughout the day, and it is least efficient at night. Glucose levels after meals are highest when meals are consumed late in the day.[4] Shift workers show decreased blood sugar control when eating food at night.[5] Researchers suggest avoiding meals with a high-glycemic index in the evening to avoid the negative effects and increased disease risk associated with high blood sugar.[4]
• Weight gain. Human studies have shown that when we eat a significant portion of our total food intake in the evening, we are more likely to be obese.[1] One reason for this may be that there are regulatory elements for the circadian clock in our fat tissues, and disrupting those elements can lead to impaired fat storage.[1] Eating at night can also increase the total amount of food you eat each day, leading to more weight gain.[6]
• Elevated triglycerides and cholesterol. Eating out of sync with our circadian rhythm can impact the way the body metabolizes lipids. This can lead to increased levels of both triglycerides and cholesterol. Read more about the link between nighttime eating and elevated lipid levels here.
• Impaired memory. Recent research suggests that our memory can be affected by eating at night. Researchers found that mice who were fed meals during the time they should have been sleeping experienced deficits in learning and memory.[7]

Minimizing your nighttime eating

To avoid the negative effects of eating at night, eat dinner as early in the evening as your schedule allows. If you feel hungry later in the evening and need a snack, choose a small, high-protein snack like nuts instead of something carbohydrate-heavy. Avoid large meals within a few hours of your bedtime.

If you have to be awake at night, as with shift work, try to stick as close to regular mealtimes as possible. To read about some of the health risks associated with shift work, as well as tips for how to reduce your risk, read 6 Dangerous Effects of Working Night Shift.

Share your experience

What are your tips for avoiding eating late in the evenings or at night? Have you ever noticed that your health takes a toll when you eat a lot late in the day? Please share your thoughts in the comments section below.

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[1] Physiol Behav. 2014 Jul;134:44-50.

[2] Proc Natl Acad Sci U S A. 2014 Nov 25;111(47):16647-53.

[3] PLoS One. 2015 Aug 25;10(8):e0136240.

[4] Br J Nutr. 2012 Oct;108(7):1286-91.

[5] Nutr Health. 2002;16(2):133-41.

[6] Nutr Res. 2014 Nov;34(11):930-5.

[7] Elife. 2015 Dec 10;4. pii: e09460.

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Natural Health Advisory

Following this Mediterranean Diet Meal Plan can protect your health in a vast number of ways: reducing the risk of developing heart disease, type 2 diabetes, high blood pressure, depression, obesity, Parkinson’s disease, cancer, and more. But, getting started on this program can seem overwhelming, especially if you’re used to a steady diet of fast foods or processed foods. To support your healthy efforts, we’ve outlined a meal plan for you to follow:

The Staple Foods of the Mediterranean Diet Include:

• Olive Oil (healthy fats)
• Fruits and vegetables
• Nuts and seeds
• Unrefined whole grains
• Fish
• Legumes

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Simple Rules for the Mediterranean Diet:

Following the Mediterranean Diet can be best tackled by dividing foods into 5 categories:

1. Daily (Eat multiple times per day.)

• Fruits
• Vegetables (excluding starchy corn and potatoes)
• Healthy fats (olive oil)

2. Daily (Eat at least once per day.)

• Legumes (beans, peas, etc.)
• Unrefined whole grains (brown rice, steel cut oats, etc.)

3. Weekly (Eat multiple times per week.)

• Fish (wild)
• Nuts and seeds (almonds, walnuts, etc.)

4. Monthly (Eat 3 to 4 times per month or less.)

• Poultry
• Eggs
• Organic cheese and yogurt

5. Rarely (Eat only on special occasions.)

1. Saturated fats from red meat and dairy products (besides organic cheese and yogurt)
2. Refined sugars and sweets
3. Luncheon/deli meats

This Mediterranean Diet Pyramid can help you better visualize the types and amounts of foods you should be eating:

Create a Diet Calendar:

Now you know which foods you should be eating regularly, prepare your meal plan by using a weekly or monthly calendar. Look over the list of Mediterranean foods above and choose the items you like best. Here are 3 examples of daily meal plans to get you started:

SUNDAY:

• Breakfast: Fresh Fruit salad and yogurt
• Snack: Carrots and hummus
• Lunch: Salmon Salad
• Snack: Red grapes and walnuts
• Dinner: Baked halibut on a bed of brown rice with a side of peppers and onions cooked in olive oil
• Snack: Frozen strawberries

MONDAY:

• Breakfast: Oatmeal with blueberries
• Snack: Almonds
• Lunch: Lentil basil soup
• Snack: Sliced bell peppers and avocado dip
• Dinner: Homemade veggie pizza (recipe below)
• Snack: Sliced oranges

TUESDAY:

• Breakfast: Breakfast fruit smoothie
• Snack: Granola with fruit and nuts
• Lunch: Half tuna salad sandwich on rye with side of split pea soup
• Snack: Celery and almond butter
• Dinner: Grilled shrimp drizzled in olive oil, lemon juice and basil; bed of spinach and fresh tomatoes topped with feta cheese crumbles and sunflower seeds; and side of broccoli, mozzarella cheese and wild rice casserole (recipe below)
• Snack: Sliced oranges

Mediterranean Diet Recipes:

Homemade Veggie Pizza

For family fun, allow your kids to create their own pizzas.

• Spinach tortilla (1 or 2 per family member)
• Olive oil
• Tomato sauce
• Shredded mozzarella cheese
• Your favorite veggies

Lay out your spinach tortillas. Drizzle with olive oil and toast for 3 to 5 minutes (just enough to get warm and slightly toasted). Spoon the tomato sauce over the tortillas (as much or as little as you prefer). Add shredded mozzarella cheese. Top with favorite veggies such as bell peppers, onions, tomatoes, and jalapenos or your other favorite toppings (olives, shrimp, turkey bacon, organic beef, etc.).

Broccoli, Mozzarella Cheese & Wild Rice Casserole

• 1 ½ cups wild rice
• 3 cups broccoli
• 1 small yellow onion, diced
• ½ teaspoon oregano
• ½ teaspoon parsley
• 2 to 4 tablespoons of olive oil
• 1 package shredded mozzarella cheese
• Salt and pepper to taste

Cook wild rice according to package instructions; add salt and pepper to taste. At the same time, steam broccoli until it is tender; then drain. Add 2 to 4 tablespoons of olive oil in a sauté pan and pour the broccoli and diced onions into the pan. Sprinkle with oregano and parsley.  Cook on medium heat until the onions are lightly browned.

Lightly grease a casserole dish with olive oil. Add half of rice in one layer on the bottom of the casserole dish. Layer with half of the broccoli/onion mixture. Layer with half of the mozzarella cheese. Repeat layers – remaining rice, remaining broccoli/onion mixture, and remaining cheese. Cover and bake at 350 degrees for 15 minutes. Remove cover and bake for an additional 5 minutes.

Do you have a tasty Mediterranean Diet recipe of your own? If so, share your recipe in the comments section below. Let’s help each other stay healthy!

Originally published in 2013.

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Natural Health Advisory

Serotonin is the “feel-good” brain chemical. Too little of this vital neurotransmitter, which enables communication between brain cells, will have you suffering from serotonin deficiency symptoms – depression, anxiety, negativity, cravings for sweets and starches, insomnia, low self-esteem, and poor mood.  What is lesser known is that serotonin is also necessary for cognition, which includes learning, memory, language, problem solving, and decision making.

Researchers have found that serotonin plays vital roles in the areas of the brain that regulate memory and learning, and they are looking at this system as a therapeutic drug target for mild cognitive impairment and Alzheimer’s.[1] Older studies of autopsied brains of people who died from Alzheimer’s showed serious impairment of serotonin systems in the brain, which could, among other things, cause aggression or depression in individuals with mild cognitive impairment or Alzheimer’s.[2]

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Watch for serotonin deficiency in the aging brain

As the brain ages, deficiencies in neurotransmitters such as serotonin are more likely to occur. Low serotonin is not so much a specific risk factor for mild cognitive impairment and Alzheimer’s as it is a sign that overall brain health and function are compromised. Likewise, boosting serotonin production may not necessarily prevent mild cognitive impairment or Alzheimer’s. Instead, low serotonin and the symptoms it causes should be seen as red flags that brain health is suffering, which increases the risk for mild cognitive impairment and Alzheimer’s.

Serotonin Deficiency Symptoms:

• Depression
• Pessimism
• Anxiety
• Insomnia
• Repetitive thoughts and obsessive thinking
• Low self-esteem
• Irritability
• Shyness, fears, phobias or panic attacks
• PMS
• Cravings for sugar or carbohydrates
• Seasonal Affective Disorder (depression that’s worse in the winter)
• Feeling better after taking SSRIs (selective serotonin reuptake inhibitor antidepressant medications)

Many of the dietary and lifestyle pitfalls that increase the risk of mild cognitive impairment and Alzheimer’s can also deplete serotonin levels. These include processed diets based on sweets and starchy foods, lack of exercise, and chronic stress. But, the upside to this equation is the same factors that lower the risk of mild cognitive impairment and Alzheimer’s can also improve serotonin activity.

A great place to start is with the 5 tips outlines in our free report, How to Increase Serotonin Levels Naturally: The Top 5 Serotonin Supplements and Strategies.

The aim is to lower inflammation in the body and brain, as inflammation blocks serotonin production. In fact, research increasingly shows depression to be a symptom of inflammation. Therefore, although diminished serotonin activity may be seen in patients with mild cognitive impairment and Alzheimer’s, it is most likely just one of many symptoms of a diet- and lifestyle-induced inflammatory process that has sabotaged and degenerated the brain to the point of memory loss and dementia.

What’s the take-away message here? Don’t let inflammation zap your brain!

Start employing strategies that can decrease your depression symptoms and protect your memory in the future. For more information, look here:

• Download How to Increase Serotonin Levels Naturally: The Top 5 Serotonin Supplements and Strategies.
• View our resources on cognitive decline and memory loss.

With adequate serotonin levels in the brain and its proper functioning, you will be positive, happy, flexible, and easy-going. And, you’ll also feel confident knowing you’re taking the appropriate steps to prevent inflammation in your brain, protecting your memory in the years to come.

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[1] Geldenhuys WJ, Van der Schyf CJ. Role of serotonin in Alzheimer’s disease: a new therapeutic target? CNS Drugs. 2011 Sep 1;25(9):765-81. doi: 10.2165/11590190-000000000-00000. Review. PubMed PMID: 21870888.

[2] Alzheimer’s disease and serotonin: a review. Neuropsychobiology 1986;15:133-142 (DOI: 10.1159/000118256)

Originally published in 2012, this blog has been updated.

The post Serotonin Deficiency: A New Target for Mild Cognitive Impairment and Alzheimer’s appeared first on Natural Health Advisory.

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Natural Health Advisory

If you’re like millions of others around the world, you have an untreated vitamin D deficiency that is making you weaker and more fatigued. The two studies below looked at how taking vitamins for fatigue can treat this deficiency and boost muscle function and fatigue.

The role of mitochondrial function

Recognizing that vitamin D deficiency is a well-known cause of fatigue and muscle problems such as weakness and pain, researchers from Newcastle University in the United Kingdom compared muscle function and recovery in 12 patients with vitamin D deficiency and 15 controls with normal vitamin D levels. The researchers used magnetic resonance spectroscopy to measure how the muscles use energy during exercise and recover afterwards. This imaging technique shows in real time how the mitochondria inside muscle cells are functioning. Mitochondria are the tiny organelles inside cells that manufacture ATP, the body’s main energy currency. Suboptimal mitochondrial function has been implicated in several fatigue-related disorders, as has low vitamin D levels. Taking vitamin D supplements for fatigue-related disorders is nothing new, but the researchers wanted to see just how the vitamin D treatment affected muscle energy metabolism.

After treatment with vitamin D, the vitamin D deficient subjects’ serum 25-hydroxyvitamin D (25OHD) levels increased significantly, from an average of 9 nmol/L (22.5 ng/mL), which the study’s authors considered severely deficient, to 114 nmol/L (45 ng/mL), which they considered normal. The mitochondrial function in the vitamin D deficient patients’ muscles significantly improved after treatment with vitamin D. The improvement in the mitochondria’s ability to generate energy correlated with the improvements in vitamin D levels. Plus, all the patients reported an improvement in fatigue after vitamin D therapy.

What’s the optimal dose of vitamin D supplements for fatigue and muscle weakness?

The second study compared three months of two different dosages of vitamin D on subjects’ muscle strength and vitamin D levels. Investigators from the Department Endocrinology at St George Hospital in Australia were trying to determine the optimal dose of vitamin D needed to achieve a 25OHD level of at least 75 nmol/L (30 ng/mL), which is at the very low end of the normal range. They also wanted to see what affects these different doses had on the subject’s strength and muscle function.

The Australian researchers randomly assigned 30 vitamin D deficient patients to either 2,000 or 5,000 IU of vitamin D per day for three months. At the end of three months, only 5 subjects (45%) in 2,000-IU group compared to 14 subjects (93%) in 5,000-IU group achieved final 25OHD concentration of at least 75 nmol/L (30 ng/mL). Muscle strength, however, did improve in both groups. The researchers concluded that 5000 IU daily is more effective than 2000 IU for treating vitamin D deficiency.

What to do if you are weak and tired all the time

Results from each of these studies indicate that if you have low energy or muscle weakness and a vitamin D deficiency, you can take vitamin D supplements for fatigue and strength benefits. Your muscles will function better and produce more energy, in part because vitamin D helps improve your mitochondria’s ability to generate ATP. Better strength and energy are only two of the many benefits you’ll get from treating your vitamin D deficiency. Studies indicate you may also notice improvements in your mood and brain function as well as physical symptoms. If you’re weak and tired all the time, you need to have your vitamin D levels checked with a simple blood test. Treatment of your deficiency with 5000 IU of vitamin D a day for three months could be all that’s needed to regain your energy and strength.  You can learn more about vitamin D deficiency here: 10 Vitamin D Deficiency Symptoms that You can Identify Yourself.

Of course, fatigue is a common symptom and has many underlying causes which you may also need to investigate. For some more ideas on what might be causing your fatigue and to learn more about additional supplements for fatigue and boosting energy levels, see our other Fatigue/Lack of Energy articles here.

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[1] J Clin Endocrinol Metab. 2013 Feb 7.

[2] Osteoporos Int. 2013 Mar;24(3):1101-5.

Originally published in 2013, this blog has been updated.

The post Vitamin Supplements for Fatigue: Start By Correcting Your Vitamin D Deficiency appeared first on Natural Health Advisory.

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Natural Health Advisory

People with mild cognitive impairment (pre-dementia) may not have Alzheimer’s disease; in actuality, they may be suffering from vascular dementia. Experts also call this “vascular cognitive impairment.” It is due to chronic reduced blood flow in the brain, eventually resulting in dementia. Remember, just because you can breathe doesn’t mean your brain is getting enough oxygen!

Who is At Risk for Developing Vascular Dementia?

Vascular dementia is the second most common form of dementia after Alzheimer’s, accounting for up to 40 percent of dementia cases. Risk factors include high blood pressure, heart disease, diabetes, smoking, alcoholism, and high cholesterol.

What Testing Options Are Available?

Although standard blood and thyroid tests may evaluate vascular cognitive impairment, an MRI is the most useful screen, which shows areas of the brain that have been affected by small strokes.

Look for Warning Signs of Vascular Dementia:

The brain has one of the body’s richest networks of blood vessels and is vulnerable to any hindrances in blood flow, which carries oxygen. Without sufficient oxygen brain cells die and the brain degenerates quickly. Everyday conditions that affect many people can also inhibit oxygenation of the brain and increase the risk of vascular dementia. These include:

• Anemia
• Chronic inflammation (such as chronic pain, an autoimmune disease, or other inflammatory disorder)
• Chronic stress
• Low blood sugar (hypoglycemia)
• High blood sugar (insulin resistance)
• Diabetes
• Hypothyroidism
• Smoking
• Aging

What are the Symptoms of Vascular Dementia?

Long before vascular cognitive impairment or dementia sets in, symptoms that can alert you to poor blood flow and oxygenation include brain fog, becoming easily fatigued, cold hands and feet, erectile dysfunction, and chronic fungal growth on fingernails and toenails.

Preventing and Treating Vascular Dementia Naturally

Some of the best ways to oxygenate the brain are to lower inflammation and stabilize blood sugar. This is done through a diet that is anti-inflammatory, liberal in proteins and healthy fats, low in starchy carbohydrates such as grains and potatoes, and based on unprocessed whole foods. A ketogenic diet that uses coconut oil has also been shown successful in some studies for dementia.

Although lifestyle and dietary factors will help improve oxygenation to the brain and body, thus preventing mild cognitive impairment or dementia, certain herbs have also been shown effective in scientific studies. These include:

• Ginkgo biloba: Studies have shown this Chinese extract improves function in those with vascular dementia. Gingko biloba improves blood flow to the brain and is full of protective antioxidants that protect neurons. In a German study those taking the extract saw improvements in memory, daily function, and verbal fluency compared to those taking the placebo. In another study participants using Gingko biloba had significant improvement in apathy, anxiety, irritability, depression, and sleep behavior. Studies on Ginkgo biloba also show that it can cut levels of amyloid precursor protein in half after just 16 months of use.[1,2,34]
• Vinpocetine: This extract of the periwinkle plant improves blood flow and oxygen delivery to the brain, protects brain cells during states of low oxygen, and stimulates neuronal function.[5]
• Butcher’s broom: Butcher’s broom is known for improving circulation to the hands, feet, and brain.[6]

These herbs come in various forms and strengths – tinctures, extracts, drops, etc. Therefore, it is best to follow the manufacturer’s dosing instructions on the label.  To learn more about natural remedies to prevent dementia, view our Top Prevention Strategies for Mild Cognitive Impairment and Alzheimer’s.

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[1] A 240-mg once-daily formulation of Ginkgo Biloba extract EGb 761 is effective in both Alzheimer’s disease and vascular dementia: Results from a randomized controlled trial,” Ihl R, Tribanek M, et al, Alzheimer’s and Dementia, July 2008; 4(4): Supplement, T165-T166.

[2] Scripnikov A, Khomenko A, Napryeyenko O; GINDEM-NP Study Group. Effects of Ginkgo biloba extract EGb 761 on neuropsychiatric symptoms of dementia: findings  from a randomised controlled trial. Wien Med Wochenschr. 2007;157(13-14):295-300. PubMed PMID: 17704975.

[3] Domoráková I, Burda J, Mechírová E, Feriková M. Mapping of rat hippocampal neurons with NeuN after ischemia/reperfusion and Ginkgo biloba extract (EGb 761) pretreatment. Cell Mol Neurobiol. 2006 Oct-Nov;26(7-8):1193-204.

[4] Augustin, S., Rimbach, G., Augustin, K. Schliebs, R., Wolffram, S., Cermak, R. Effect of a short and long -term treatment with Gingko biloba extract on amyloid precursor protein levels in a transgenic mouse model relevant to Alzheimer’s disease. Arch Biochem Biophys. 2009 Jan 15: 481 92): 177 -82.

[5] Inazu M, Matsumiya T. Physiological functions of carnitine and carnitine transporters in the central nervous system. [Article in Japanese]. Nihon Shinkei Seishin Yakurigaku Zasshi. 2008 Jun;28(3):113-20.

[6] Bouskela E, Cyrino FZ, Marcelon G. Effects of Ruscus extract on the internal diameter of arterioles and venules of the hamster cheek pouch microcirculation. J Cardiovasc Pharmacol. 1993 Aug;22(2):221-4. PubMed PMID: 7692161.

Originally published in 2012, this blog has been updated.

The post What is Vascular Dementia and Should I Be Worried About It? appeared first on Natural Health Advisory.

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Natural Health Advisory

Have you felt uncertain as to whether or not you should eat nuts like almonds, fearing that they are a high-fat, unhealthy food? If so, it’s time to change your perspective. Almonds provide your body with important vitamins, minerals, and nutrients that benefit everything from cholesterol to blood sugar control.

Learn the top 7 solutions for lowering cholesterol naturally without the use of drugs in our FREE 12-page report, 7 Natural Ways to Lower Cholesterol: Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings!

Why are almonds good for you?

Almonds contain a variety of important vitamins, minerals, and nutrients that help to benefit your overall health:

• Fiber
• Protein
• Monounsaturated fats
• Plant sterols (LINK TO blog on plant sterols, not published yet)
• a-tocopherols (vitamin E)
• Potassium
• Calcium
• Arginine, an amino acid [1]

These nutrients help almonds to serve many important roles in the body, including performing antioxidant and anti-inflammatory effects.[2]

If you’re worried that eating almonds will make you gain weight, think again. Eating almonds is not associated with any increases in body mass index.[2]

5 reasons to love almonds

Almonds provide numerous health benefits.

1. Improve overall diet quality. A recent study from the University of Florida found that when parents and children added almonds to their diet (1.5 ounces of almonds per day for adults and 0.5 ounces of almond butter per day for children), scores for overall diet quality increased significantly. When parents and children ate almonds, their Healthy Eating Index scores (a tool measuring diet quality) increased from 53.7 to 61.4.[3]

2. Lower cholesterol. Almonds are some of the many effective cholesterol-lowering foods. Several studies have shown that almond consumption is associated with reductions in total and LDL-cholesterol levels.[1] In one study, people ate 1.5 ounces of almonds daily. They saw significant decreases in non-HDL cholesterol and LDL-cholesterol levels compared to a control group who did not eat almonds.[4]

3. Improving gut bacterial balance. Studies show that eating almonds can alter the bacterial population in your digestive tract. This population, called the gut microbiome, is essential for many aspects of health, not just healthy digestion. When subjects in one study ate almonds, populations of healthy bacteria called Bifidobacteria and Lactobacillus increased significantly. These types of bacteria are associated with enhanced immune activity, reduced cholesterol, healthy digestion, and inhibition of infection.[5]

4. Control blood sugar. Eating almonds has been shown to reduce blood sugar responses after meals.[6] They are considered a healthy food to eat to help keep blood sugar levels steady.[2]

5. Reduce appetite. Almonds are a great protein-rich snack to help tide you over until your next meal. When eaten as snacks, almonds reduce feelings of hunger and help reduce your desire to eat more.[6]

How to make almonds a more regular part of your diet

Studies show that about 1.5 ounces of almonds per day can have significant health benefit.

I love to keep a large bag of raw, unsalted almonds on hand as a snack. Grab a handful of these healthy tree nuts when you’re feeling hungry before meals and need something to tide you over.

Chopped almonds go great in granola or on top of oatmeal for breakfast. Slivered almonds are a tasty, crunchy addition to a salad. Almonds can even be added to dishes like curries, sauces, dips, and more. Search for recipes with almonds blended into these sorts of dishes for added health benefit.

Almonds aren’t the only healthy option when it comes to nut consumption. Walnuts have many health benefits, for example.

To read about some of the other health benefits of nuts in general, including how they can help you avoid disease, read Are Nuts Good for You or an Unhealthy Indulgence?

Share your experience

Do you eat almonds? What are your favorite ways to get almonds into your diet? Please share your tips in the comments section below.

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[1] Nutr Rev. 2011 Apr;69(4):171-85.

[2] J Agric Food Chem. 2012 Jul 11;60(27):6694-702.

[3] Nutr Res. 2016 Jan;36(1):80-89.

[4] J Am Heart Assoc. 2015 Jan 5;4(1):e000993.

[5] Anaerobe. 2014 Apr;26:1-6.

[6] Eur J Clin Nutr. 2013 Nov;67(11):1205-14. 

The post Are Almonds Good for You? 5 Reasons to Eat More of These Healthy Tree Nuts appeared first on Natural Health Advisory.

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santé nature innovation

La mammographie sauve des vies, oui mais.

« La mammographie sauve des vies » affirment les publicités pour le dépistage du cancer du sein. Elles s’étalent dans les magazines, les abribus et les gares, et sont destinées aux femmes de toutes origines.

Cependant, les grandes revues scientifiques, celles qui sont lues par l’élite sociale et médicale, expliquent le contraire.

C’est encore le cas d’un tout récent numéro d’une des plus prestigieuses revues scientifiques du monde, Nature, qui consacre un dossier au sujet :

« Les campagnes de santé publique donnent souvent aux femmes un message simple : la mammographie sauve des vies. Mais les données scientifiques derrière sont si floues que les experts ne parviennent pas à se mettre d’accord sur qui a vraiment besoin d’être dépisté. (…) Le Swiss Medical Board soutient la suppression pure et simple des campagnes de dépistage. »

Le Swiss Medical Board est l’autorité de Suisse qui évalue l’efficacité des procédures médicales [1]. La Suisse est considérée comme ayant le meilleur système de soin en Europe après les Pays-Bas [2].

Ce n’est pas nouveau

Les personnes qui exercent leur esprit critique sur les consignes de santé savent depuis longtemps qu’il faut se méfier des mammographies.

Ainsi, il y a trente-deux ans, le Dr Henri Pradal, pharmaco-toxicologue, alertait :

« Il est facile de démontrer que la radiographie des seins de toute une population féminine particulièrement exposée au cancer provoque davantage de processus cancéreux qu’elle n’en dépiste [3]. »

Une étude, publiée le 20 octobre 1993 dans le Journal of National Cancer Institute, montrait une augmentation très nette du cancer du sein après les traitements par rayons de certaines maladies bénignes du sein chez les femmes âgées de plus de 40 ans au moment des premiers traitements.

La plus grande étude jamais réalisée pour évaluer l’impact du dépistage par mammographie, réalisée au Canada sur 90 000 femmes et publiée en 2014 dans le British Medical Journal, a conclu que les femmes ayant réalisé des mammographies ne vivaient pas plus longtemps que les autres [4].

L’équipe responsable de l’étude était si perplexe devant ces résultats qu’elle décida d’en différer la publication.

Cornelia Baines, médecin épidémiologiste à l’université de Toronto qui a participé à l’étude, explique :

« Nous avons décidé d’attendre car nous pensions qu’il fallait peut-être encore deux ans pour voir apparaître les bienfaits du dépistage. Mais vingt-cinq ans plus tard, ils n’ont toujours pas apparu [5]. »

La réponse des médecins majoritaires

Cette étude a évidemment déclenché un coup de tonnerre dans les milieux médicaux, et en particulier chez les radiologues et cancérologues qui vivent littéralement de la mammographie.

Des dizaines millions de mammographies sont réalisées chaque année dans le monde. C’est une industrie qui pèse lourd en équipements comme en emplois et en budgets de communication. Si les mammographies sont « gratuites » en France pour les patientes, elles ne le sont pas pour la collectivité qui paye le matériel, les émoluments des médecins, du personnel médical et des agences qui organisent les campagnes de publicité.

C’est donc une levée de boucliers qui a eu lieu à l’annonce des résultats de l’étude canadienne.

L’American Cancer Society s’est hâtée de publier un communiqué expliquant que la mammographie reste recommandée :

« L’étude canadienne montre que le dépistage ne réduit pas le nombre de décès par cancers du sein, mais provoque des surdiagnostics, autrement dit des cancers qui ont été trouvés et traités, alors qu’ils n’auraient jamais évolué ni posé de problèmes. »

« Mais ces conclusions sont contradictoires avec une douzaine d’études cliniques utilisées par les experts en cancer du sein. Elles contredisent aussi le consensus de la plupart des experts, qui estiment que le dépistage réduit le risque relatif de décès de 15 % chez les femmes âgées de 40 à 59 ans [6]. »

Réduire le risque relatif de 15 %, cela semble formidable effectivement.

Mais cette présentation est trompeuse. Lorsque vous regardez les chiffres, la réalité est la suivante : sur 1000 femmes qui se font dépister sur une période de 20 ans, il y a parmi elles 5 décès par cancer du sein au lieu de 6 si elles ne s’étaient pas fait dépister.

« Cela fait une vie sauvée en vingt ans, c’est déjà ça », pourrait-on se dire.

Certes. Mais c’est oublier que, sur cette période, 40 % des femmes qui se seront fait régulièrement dépister auront eu une fausse alerte, avec des dégâts considérables [7].

Les dégâts des fausses alertes

Les fausses alertes ne sont pas innocentes.

D’abord, bien sûr, elles provoquent toujours une angoisse horrible chez les victimes.

Certaines sombrent dans la panique. D’autres dans la dépression.

Pour confirmer le diagnostic, il faut une autre séance de rayons X, et cela à dose supérieure, augmentant l’irradiation du sein.

Ensuite, il faut souvent faire une biopsie (piquer dans le sein pour prélever des cellules). Cette opération risque de provoquer une diffusion des cellules cancéreuses s’il y en a.

Si l’on constate que les cellules sont cancéreuses, cela ne veut pas forcément dire que la tumeur est dangereuse. Pourtant, il est impossible pour la femme de ne pas être extrêmement inquiète. Elle recherchera un traitement. C’est normal.

La femme doit subir une opération pour se faire enlever la tumeur et plus souvent un lobe du sein voire le sein entier. En général, ces traitements sont suivis de séances de radiothérapie, ainsi qu’une thérapie hormonale pendant 5 ans.

Les conséquences sont graves :

• La radiothérapie augmente le risque de décès cardiaque de 25 %. Elle est particulièrement dangereuse quand elle touche le sein gauche, du même côté que le cœur.

• Elle augmente le risque de cancer du poumon de 80 % [8].

• La thérapie hormonale, en général le tamoxifène, bloque les effets des œstrogènes dans l’organisme, ce qui provoque des baisses de moral, diminue la libido, entraîne une sécheresse vaginale et augmente le risque de caillot sanguin et d’attaque cérébrale.

Le dépistage par mammographie détecte beaucoup de cancers bénins mais ne réduit pas le nombre de tumeurs mortelles

Une étude menée par Peter Gotzsche, directeur du Nordic Cochrane Center de Copenhague, a montré qu’un tiers des femmes au Danemark sont victimes de « surdiagnostic », c’est-à-dire d’un cancer détecté alors qu’il n’aurait jamais posé problème. Dans d’autres pays comme l’Angleterre, l’Australie et la Suède, ce taux dépasserait les 50 %.

La mammographie détecte en effet 30 % de carcinomes canalaires in situ, un type de cancer du sein peu dangereux, et dont la médecine est incapable de prédire l’évolution.

Seuls 20 à 30 % d’entre eux deviennent agressifs, et au bout de vingt ans seulement [9].

Mais dans le doute, de nombreuses femmes préfèrent se faire opérer pour chasser l’angoisse du cancer.

Elles subissent toutes les angoisses et les souffrances d’une personne victime d’un véritable cancer, alors que si elles ne s’étaient pas fait dépister, leur cancer aurait pu :

1. Ne jamais se révéler : beaucoup de cancers repérés par mammographie sont à évolution si lente que la personne serait morte d’une autre cause avant que le cancer ne se révèle ; elle n’en aurait jamais souffert et, plus important encore, elle ne s’en serait jamais inquiétée.
2. Régresser naturellement : on l’oublie souvent, mais les cellules cancéreuses sont naturellement la cible de notre système immunitaire. Il n’est pas rare que de petites tumeurs disparaissent d’elles-mêmes (pour améliorer le fonctionnement de l’immunité contre les cellules cancéreuses on peut notamment prendre de la vitamine D).
3. Le cancer aurait aussi pu se révéler bien plus tard : lorsque le cancer est décelé de façon précoce, les traitements provoquent souffrance et angoisse immédiatement. Ce n’est pas neutre. Ce sont souvent les « belles années » qui sont ainsi compromises. Tout cela pour éviter le risque d’un cancer qui se serait révélé peut-être bien plus tard, à une période de la vieillesse où la bonne santé n’est plus aussi cruciale.
4. En outre, plus le temps passe, plus efficaces sont les traitements du cancer du sein. C’est une raison de plus de ne pas chercher à se faire dépister trop vite. La mammographie permet surtout de détecter les cancers à évolution lente, qui sont les moins dangereux. Selon une étude de H. Gilbert Welch, spécialiste du cancer à la Geisel School of Medicine (USA), le dépistage généralisé du cancer n’a pas réduit le nombre de tumeurs agressives de stade avancé, les plus dangereuses [10].
5. Actuellement, le cancer du sein est une maladie si redoutée que la plupart des femmes s’aperçoivent qu’elles ont une boule dans le sein à temps pour recevoir les meilleurs traitements.

Des cancers du sein qui disparaissent d’eux-mêmes

Une nouvelle étude publiée dans Archives of Internal Medicine a confirmé ce que nous étions très nombreux à soupçonner : de nombreuses tumeurs mammaires se résorbent spontanément. Elles disparaissent d’elles-mêmes, totalement.

Les femmes qui se font dépister se croient touchées par le cancer. On les opère, elles subissent des rayons et des chimiothérapies. Mais cette étude, menée par des chercheurs américains et norvégiens, révèle que 22 % des cancers détectés par mammographie régressent au point de ne plus être détectables au bout de six ans.

Le paradoxe du dépistage

Et pourtant, le dépistage du cancer du sein n’a jamais été aussi populaire qu’actuellement.

Les foules le réclament, les politiciens en promettent plus, les stars de la télé en rajoutent.

Le spécialiste du dépistage Peter Gotzsche propose une explication intéressante à ce phénomène.

Selon lui, « plus les femmes en bonne santé sont victimes de surdiagnostic lors du dépistage, plus elles sont satisfaites parce qu’elles pensent “le dépistage m’a sauvé la vie” ».

Traitées inutilement d’un cancer qui, de toutes façons, ne leur aurait jamais causé aucun tort, elles croient devoir leur survie au dépistage et au progrès médical.

Alors qu’elles sont souvent les victimes mutilées du système, elles en deviennent les avocates les plus enthousiastes, incitant d’autres femmes autour d’elles à se faire dépister à leur tour.

Cette approche n’est pourtant pas raisonnable. Les données scientifiques actuelles ne la justifient pas. Il est par contre très important d’informer les femmes des moyens naturels de réduire le risque de cancer du sein.

Comment réduire le risque de cancer du sein naturellement

Pour réduire efficacement le risque de cancer du sein, il faut limiter son exposition aux hormones féminines de synthèse (du type pilule contraceptive), surtout avant 20 ans.

L’usage de la pilule avant 20 ans augmente de 45 % le risque de cancer du sein à l’âge de 40 ans chez les femmes porteuses du gène BRCA1 [11], mais très probablement aussi chez les autres.

Tomber enceinte avant 30 ans réduit le risque de cancer du sein. Plus une femme porte d’enfants, plus elle est protégée contre le cancer du sein. Réciproquement, ne pas du tout porter d’enfants (nulliparité) accroît le risque de cancer du sein.

Une célèbre étude publiée dans Science en 2003 a montré l’effet protecteur de l’exercice physique contre le cancer du sein, surtout pratiqué à l’adolescence. Chez les adultes, le sport pourrait diminuer le risque de cancer du sein en abaissant le niveau d’hormones et de facteurs de croissance. L’activité sportive régulière dans l’enfance peut aussi retarder l’apparition des règles, ce qui diminue la période d’exposition aux œstrogènes et réduit le risque de cancer du sein [12].

Perdre du poids est particulièrement efficace. Une femme qui perd 4,5 kg entre l’âge de 18 et 30 ans diminue de moitié son risque de cancer du sein [13].

L’étude française E3N a démontré que les femmes qui ont le taux de vitamine D le plus élevé ont 25 % de risque de cancer du sein en moins. Nous sommes en plein mois de décembre, il n’y a plus assez de soleil, n’oubliez pas de prendre tous les jours un peu de vitamine D !

De bonnes bactéries intestinales protègeraient contre le cancer du sein

Enfin, les chercheurs s’intéressent de plus en plus au microbiome (les bactéries vivant dans l’intestin) comme facteur de protection contre le cancer du sein.

Des expériences menées par Susan Erdman, microbiologiste au MIT (Cambridge, USA) ont montré que les antibiotiques et la « malbouffe » modifient la flore intestinale, nous rendant plus vulnérables aux infections, à l’inflammation, ce qui augmente notre risque de cancer du sein, des ovaires et de la prostate.

Selon elle, « dans le futur, les thérapies qui ciblent le microbiote (flore intestinale) pourraient diminuer le risque de cancer », explique-t-elle dans le dossier sur le cancer du sein publié dans Nature le 19 novembre 2015.

À ma connaissance, la meilleure façon de le faire est de manger beaucoup de légumes frais et bios contenant des prébiotiques (nourriture pour les bactéries des intestins), et de prendre de bons probiotiques (bactéries capables de s’implanter dans l’intestin et d’y exercer une action favorable : Lactobacillus gasseri, Lactobacillus acidophilus, Lactobacillus Casei, Streptococcus thermophilus en particulier, à au moins 10 milliards d’unités par prise (et plus de 20 milliards si possible).

À noter qu’une bonne flore intestinale et une alimentation saine provoqueront aussi un retour spontané vers votre poids optimal : des études ont démontré que les femmes dont l’indice de masse corporelle (IMC) est de 31,1 ou plus risquent 2,5 fois plus de développer un cancer du sein que celles dont l’IMC est de 22,6 ou moins [14].

Et pour plus de conseils pour vivre et manger sainement, continuez à lire Santé Nature Innovation.

À votre santé !

Jean-Marc Dupuis

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Natural Health Advisory

Pantethine, the metabolically active form of vitamin B5 (or pantothenic acid), offers a host of benefits. To start:

• It is vital for dozens of enzymatic reactions that require coenzyme A, including those involved with processing fats and carbohydrates.
• It helps the cells’ tiny energy factories, the mitochondria, turn fatty acids into energy to help improve energy production in every cell of the body.
• It supports healthy adrenal cortex function and hormone synthesis, particularly during times of stress, earning it designation at the “anti-stress” B vitamin. Deficiency in pantothenic acid can lead to atrophy of the adrenal glands with symptoms of fatigue and sleep disturbances.

Learn the top 7 solutions for lowering cholesterol naturally without the use of drugs in our FREE 12-page report, 7 Natural Ways to Lower Cholesterol: Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings!

Recent study findings confirm pantethine benefits on cholesterol

Pantethine also lowers cholesterol safely and naturally. A recent study found that supplementation slashes cholesterol by 11%. The randomized, blinded, placebo-controlled study looked at 32 North American adults with high cholesterol.[2] All patients were considered to be at low to moderate risk of cardiovascular disease and eligible for treatment with statin drugs based on the standard National Cholesterol Education Program guidelines.

The patients received either pantethine (600 mg/day from weeks 1 to 8 and 900 mg/day from weeks 9 to 16) or placebo for four months. Compared with those taking the placebo, the participants taking pantethine showed a significant decrease in total and LDL (“bad”) cholesterol after four months. LDL cholesterol decreased by an average of 11% from baseline in the pantethine group, while it increased by 3% in the placebo group.

Pantethine benefits include higher CoQ10 and HDL

But here’s where it gets even more interesting: The same study found that pantethine doesn’t lower levels of Coenzyme Q10 (CoQ10), which occurs with standard cholesterol-lowering medication (statins).[2] In fact, CoQ10 levels significantly increased from baseline throughout the first month of pantethine supplementation and remained elevated until the end of the study at month four.

“This study confirms that pantethine lowers cardiovascular risk markers in low to moderate cardiovascular disease risk participants eligible for statins according to NCEP guidelines,” concluded the study’s authors.

Previous studies have also shown that pantethine supplements increase beneficial HDL cholesterol levels and apolipoprotein A1.[1] Apolipoprotein A1 is the major protein component of HDL and promotes cholesterol removal from tissues to the liver for excretion.

How to take pantethine to lower your cholesterol

If you want to try a pantethine supplement, be sure to buy pantethine and not the more commonly sold form of vitamin B5, pantothenic acid. Take 600 to 900 mg per day in two or three divided doses, with meals. It may take up to four months to experience pantethine’s full cholesterol-lowering benefits.

Like all treatments for high cholesterol, pantethine works best when you’re also eating diet based on whole foods; avoiding trans fats, sugars, and processed foods; and exercising regularly. You can download a comprehensive guide here for more detailed information on how you can lower your cholesterol naturally.

Share your experience

Have you used pantethine or other supplements to lower cholesterol? Please share your experience in the comments section below.

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[1] Alt Med Rev. 2010;15(3):279-82.

[2] Vasc Health Risk Manag. 2014 Feb 27;10:89-100.

This post was originally published in 2014 and has been updated.

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Natural Health Advisory

Have you ever been warned that you should cut bread out of your diet because it is full of carbohydrates, makes you gain weight, and is bad for your health? If you’re a bread lover, this may be one of your most difficult dietary tweaks.

Fortunately, researchers have some good news: Sourdough bread health benefits make it an excellent and healthy bread choice. Sourdough bread has a low glycemic index and can help keep your blood sugar and insulin levels lower, helping to prevent insulin resistance and diabetes.

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What makes sourdough unique?

All bread is different. What grains are used, how the grains are processed, and the way the dough is prepared and baked can all affect the composition of bread products, and in turn, how they are metabolized in our bodies. This can affect how fast the bread moves through our digestive system once we eat it, and the way our body breaks down and absorbs the starches.[1]

With sourdough, the grain, oftentimes wheat, is fermented with lactic acid bacteria and wild yeasts. In this process, the grain is metabolized by the bacteria and lactic acid is produced. Sourdough has reduced simple sugar content and high levels of lactic acid, which makes it unique from other types of bread.[4]

A lower glycemic response

Most bread products (especially white bread and highly processed bread) are loaded with carbohydrates and the starches are quickly digested. This produces a high glycemic response, meaning that your blood sugar spikes quickly after eating. Elevated glucose in the blood comes along with increased insulin concentrations which can be detrimental to health.[2] But the fermentation process in sourdough lowers the glycemic index.[2]

A recent study looked into the difference between ingesting white bread, whole wheat bread, white sourdough bread, or whole grain wheat barley bread. Eating sourdough bread led to the lowest blood sugar and insulin levels.[1] Furthermore, the beneficial effect of lowered glucose lasted beyond into the next meal, too.[1,5]

Another study in prediabetic patients found that sourdough bread elicited significantly lower glucose and insulin levels than regular bread. The researchers concluded that a diet including sourdough bread might delay the evolution of insulin resistance into diabetes itself. Even short bursts of high blood sugar can worsen insulin resistance and contribute to diabetes[4]; preventing spikes in glucose by eating sourdough is one of the many sourdough bread health benefits.

Eat sourdough in moderation to replace other bread products

If you are going to eat bread, it seems that sourdough is the best way to go. Try buying a whole grain sourdough bread or make your own at home. (Watch a video with instructions right here.) Eat in moderation, however. Remember that while it may be better than other types of bread, sourdough is still carbohydrate-heavy and does raise your glucose levels.

Share your experience

Do you enjoy eating sourdough bread? What are your favorite recipes? Share your tips in the comments section below.

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[1] Br J Nutr. 2009 Feb;101(3):391-8.

[2] Food Microbiol. 2009 Oct;26(7):693-9.

[3] J Nutr. 2012 Jul;142(7):1304-13.

[4] Acta Diabetol. 2008 Jun;45(2):91-6.

[5] Univeristy of Guelph. News Release. 2008 Jul.

Originally published in 2015.

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Natural Health Advisory

We all know that sweets, desserts, baked goods, sodas, and other sugary foods aren’t necessarily our friends when it comes to staying healthy. Most often, we think of sweets being bad in terms of weight loss, or maybe you think of sugar as being bad for blood sugar and diabetes.

But does sugar cause cancer, too? Learn the truth below.

Does sugar cause cancer?

There are many claims that sugar feeds cancer cells, and that eating sugar will cause or worsen cancer. While not all of these claims have been substantiated by scientific studies, there is a growing body of evidence linking high sugar intake to an increased risk for several types of cancer. 

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• Breast cancer. Animal studies show sugar intake to increase breast cancer tumor growth and metastasis.[1] A study on Malaysian women found that women with the highest intake of sugar had a two-fold increased risk of breast cancer.[2]
• Colon cancer. Higher sugar-sweetened beverage intake is associated with increased rates of cancer recurrence and cancer mortality in patients with stage 3 colon cancer.[3] Men with higher sucrose, fructose, and glycemic loads in their diet had a 27% to 37% higher colorectal cancer risk.[4]
• Pancreatic cancer. High fructose and glucose in the diet has been associated with a higher risk of developing pancreatic cancer.[5,6]
• Liver cancer. One of the major forms of liver cancer, hepatocellular carcinoma (HPCC) has repeatedly been associated with sugar intake. A lower total sugar consumption lowers risk for HPCC,[7] and researchers are making the argument that high sugar intake is a risk factor for HPCC.[8] This is partly because sugar intake leads to obesity, insulin resistance, type 2 diabetes, and non-alcoholic fatty liver disease, all conditions related to HPCC.[8]

These studies don’t necessarily prove that sugar causes cancer. They can only provide evidence for an association between high sugar intake and higher cancer risk. But with many studies showing that the more sugar you eat, the more likely you are to have cancer, there certainly is cause for concern. Reducing sugar intake may help you to reduce your cancer risk. And it will benefit your health in numerous other ways as well.

Other reasons to avoid sugar

Eating a lot of sugar in your diet can also make you more likely to be obese, and to have serious conditions like type 2 diabetes and cardiovascular disease.[3] Sugar may also play a role in the development of dementia, and it can be bad for your bones, too.

How to lower your sugar intake

It is important to remove added sugars from your diet. Reduce your consumption of things like sodas, sweets, and other sugary foods, and move toward more whole foods including vegetables, whole grains, organic animal proteins, and healthy fats. If you are having trouble with sugar cravings, try gymnema sylvestre.

Adopting a low-glycemic diet is a great way to reduce your sugar intake, as well as your intake of foods that raise blood sugar like refined carbohydrates.

Scared that sugar-free means no more tasty treats? Stevia is an excellent option as a natural sugar substitute in your diet. Learn about the many benefits of using stevia here.

Try this recipe for low-sugar coconut balls, which is a fun, healthy dessert option.

Share your experience

Do you have experience removing sugar from your diet? What tips do you have for going on a low-sugar or sugar-free diet? Share your tips in the comments section below.

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[1] Cancer Res. 2016 Jan 1;76(1):24-9.

[2] Asian Pac J Cancer Prev. 2014;15(14):5959-64.

[3] PLoS One. 2014 Jun 17;9(6):e99816.

[4] Cancer Epidemiol Biomarkers Prev. 2005 Jan;14(1):138-47.

[5] Cancer Epidemiol Biomarkers Prev. 2009 Apr;18(4):1144-51.

[6] Ann Oncol. 2012 Oct;23(10):2536-46.

[7] Ann Oncol. 2013 Feb;24(2):543-53.

[8] Nutrients. 2014 Dec 22;6(12):5933-54.

The post Does Sugar Cause Cancer? These Facts Might Surprise You appeared first on Natural Health Advisory.

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Natural Health Advisory

The acid-blocking proton pump inhibitor drugs (the little purple pills), antacids, and other heartburn medications work by reducing stomach acid levels. But sometimes heartburn and indigestion are not caused by high stomach acids levels at all. In fact, these unpleasant symptoms are often triggered by low stomach acid levels.

Our Part 1 in this indigestion relief series cited specific clinical research confirming this startling assertion. This begs the question: Why would you take a pill to further decrease your low levels of stomach acid?

A better, more natural approach to indigestion relief, successfully used by many practitioners and patients of natural medicine, is to treat hypochlorhydria – the condition of low stomach acid production. If hydrochloric acid secretion is measured and hypochlorhydria is documented (see part 2 for testing stomach acid levels), or if stomach acid output is believed to be low, betaine HCl capsules can be taken on a trial basis and if they work, they can be continued indefinitely. In fact, one of the top natural heartburn remedies is to begin a therapeutic trial of supplemental betaine HCL and see if that brings indigestion relief.

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What is betaine HCl?

Betaine HCl is a naturally occurring, acidic form of betaine, usually derived from beets. Even if you do not undergo gastric pH analysis, a trial of betaine HCl can be safely undertaken, as outlined below, for mild heartburn and indigestion relief. If you have been diagnosed with GERD or are currently taking an acid-suppressing drug, such as a proton pump inhibitor, you should not discontinue your medication on your own. Consider working with a qualified integrative physician to determine which natural heartburn remedies may be right for you.

The procedure for taking betaine HCl as one of the natural heartburn remedies, which can be found in most health food stores, is as follows:

1. On day one, start with one capsule (usually 8-10 grains, or 500-600 mg) of betaine HCl, at the beginning of each meal (Note: This means a full meal, not a snack.).
2. Monitor for any side effects as a warming sensation, discomfort, pain, or burning in the throat or stomach. If you experience any of these symptoms after just one capsule of betaine HCl, stop. (You likely do not have a problem with low HCl and need a different form of treatment for indigestion relief, such as melatonin or d-limonine.) If these side effect symptoms are not present, proceed to step 3.
3. Increase your dose by one capsule (this would be two capsules or a total of 16-20 grains for day two) of hydrochloric acid (betaine HCl) at the beginning of each full meal. If you note any of the above side effects, decrease your dose to the level at which you had no side effects (the day before) and maintain this dose. If these side effect symptoms are still not present, proceed to step 4.
4. Increase your dose as described in step 3. Each day increase the dose until you feel a warming sensation or until you reach a dose of five capsules of betaine HCl per meal. Do not take more than five (5) capsules with a meal without working in conjunction with a physician. This process will increase your stomach acid to just the right level to properly digest your food, thus working as one of the best completely natural heartburn remedies.

One precaution is that betaine HCl should not be used at the same time as aspirin, ibuprofen, corticosteroid drugs, or other anti-inflammatory medications. These medications can cause stomach bleeding and ulcers, and betaine HCl can aggravate ulcers.

The anti-aging benefits of betaine HCl

Taking betaine HCl with meals can not only bring indigestion relief and be one of the most effective natural heartburn remedies; it will also improve digestion and help provide all the benefits of improved absorption and assimilation of nutrients. Without treatment of hypochlorhydria, enzyme systems, cells, tissues, and organs can’t repair themselves, and we age faster. So, don’t be fooled by the myth of “acid indigestion.” If you are searching for non-drug, safe and natural heartburn remedies and indigestion relief, find out if the problem really is low stomach acid production; and if you have hypochlorhydria, correct it with betaine HCl. You’ll be helping your body heal naturally and function optimally!

Also read our other articles:

• Is Your Heartburn Medication Putting You at Risk for Osteoporosis?
• Looking for Genuine Relief for Gastritis Symptoms?

Do You Have Experience with Betaine HCL? Tell Us About It!

Some of you may already be successfully using betaine HCL one of the top natural heartburn remedies and for better digestion of your foods. If so, please tell us your experience. You’ll be helping thousands of other readers who are just now learning about this as a possible solution to their heartburn woes. Place your experience in the “Comments” section following the end of this article.

This blog originally appeared in 2013 and is regularly updated.

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