~ Dr. Christina Vlahopoulos, ND

As a child, I loved a Greek food that my mom made called tourrsi – it tasted tangy and delicious. Little did I realize it was a traditional form of fermenting cabbage for winter storage – many of you would know it today as sauerkraut.

Long before refrigerators and freezers were invented, foods needed to be preserved to last and one simple way was through lacto-fermentation. Lacto-fermented foods have increased levels of lactic acid which decreases the chance of spoilage. They also help with overall gastrointestinal health due to their high enzyme and probiotic content. It is the Lactobacillus bacteria specifically that generates the fermentation, which inhibits food spoilage. Fermented foods such as kefir, sauerkraut, miso, tempeh and yogurt, aid the production of a more acidic pH in the gastrointestinal tract, thereby inhibiting the growth of undesirable bacteria. Fermented foods are like probiotic supplements in food form.

Sally Fallon, author or Nourishing Traditions, is an advocate of fermented foods for their nutritional benefits and natural probiotic effect:

“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”

In 2005 researchers released a study that demonstrated how Polish women who ate 4 or more servings of sauerkraut per week during adolescence were 74% less likely to develop breast cancer. Also back in 2005, researchers at the Seoul National University claimed that 11 out of 13 chickens infected with the avian flu and who were fed kimchi (a spicy version of sauerkraut), started to recover after one week. This may be because a healthy digestive tract helps to balance the immune system, which plays an important role in cancer prevention and flu recovery.

It is important to note that many fermented foods purchased in supermarkets today are pasteurized and therefore have few bacterial benefits. Furthermore, commercially prepared goods are often loaded with sodium. Making your own fermented foods can be easy, rewarding and most of all tasty! As with all food preparation, adequate hygiene techniques and care is required to prepare the food safely so, if fermenting for the first time, please seek guidance from an experienced food fermenter.

Most of us know that water is essential for life, and makes up between 50% and 90% of our bodies. Even our bones are made up of about 22% water. Water is critical for oxygen transport throughout our body, energy production by our cells, and even regulation of our DNA! Symptoms of dehydration include irritability, constipation, headaches, and fatigue. Chronic, even minimal dehydration can lead to weight-gain, depression, allergies, heart disease, chronic low energy, hormone imbalances, and chronic pain. Clean drinking water is one of the most simple yet powerful components of an optimal wellness plan.

Water intake recommendations vary. My general recommendation is to drink 35mL of water for every kg of body weight (16mL per lb), which includes the water you consume in food. More water is recommended for those who eat a high-protein diet, consume diuretics (e.g. “water pills”, coffee, pepsi), experience frequent diarrhea or vomiting, and who regularly exercise strenuously. Less water may be required for individuals who consume more than 7 servings of fresh fruit and vegetables a day.

Drinking this much water can also be dangerous: Water can be the trojan horse that carries toxic chemicals into our body.

Most sources now agree that bottled water carries numerous health risks, is poorly regulated for safety by government authorities, and is a significant environmental threat. Water carried in plastic bottles that contain bisphenol-A, a chemical added to Canada’s Toxic Substances list in October, mimics estrogen in the body and can significantly increase the risk of some cancers and birth defects. A Statistics Canada report from last year found that 91% of Canadians examined had detectable levels of this chemical in their body. The Environmental Working Group has published some of their own (American) research, here, and here.

Though arguably a healthier alternative to bottled water, Kingston tap water is heavily chlorinated to protect us from infectious microbes and some Kingston homes (Utilities Kingston estimates 3500 customers), still receive water from old lead pipes or from copper pipes with lead solder. Many officials consider this chlorine and lead exposure to be of minimal health risk, but it is becoming abundantly clear through environmental research and chronic disease medicine that the cumulative environmental exposure to heavy metals, solvents, and other toxic substances is responsible for severely reducing the body’s capacity to ward off chronic illness and cancer. The Center for Disease Control website contains some of the most up-to-date research on environmental chemical exposure and its impact on health.

The water you choose to drink impacts your health significantly on a daily basis. Choosing healthier water can have far-reaching health benefits.

Reverse Osmosis water is generally considered to be the most clean water. RO systems effectively remove most heavy metals, harmful microbes, solvents, and presumably chemicals we don’t typically test for in our water. They also remove most minerals. The lack of natural minerals in the RO water appears to require your body to secrete its own minerals to maintain osmotic balance, thereby causing widespread mineral deficiencies in the body and corresponding illness. Some smart RO companies pair their systems with unique mineral cartridges that attach to under-the-counter home RO units. (MineralPro is one such company. This website contains some useful information for interested readers. Please email KIHC for contact information of our local distributor.)

Other disadvantages? RO systems generate a lot of waste water – up to 3 litres of waste water for every 1 litre of water consumed. They are also of the most expensive filtration units (but arguably with good reason), and least portable.

By comparison, carbon filters such as the Brita Filter, clean readily available tap water without any waste water, and they effectively remove chlorine. They are usually the most economically priced water filter, and are very portable. On the down side, carbon filters are not very effective at removing heavy metals such as lead, and they produce a water with an acidic (low) pH that requires your body to work harder to maintain good health and balance.

The Santevia water unit contains a carbon filter and an additional 5 filtering units that address chlorine, heavy metals, and other chemicals. Though the resulting water is quite clean, it is not as clean as RO water. However, relative to RO water, Santevia water is more environmentally friendly, (no waste water produced or chemicals used), is infused with minerals (i.e. does not cause mineral deficiency), has a high (alkaline) pH that is associated with prevention and treatment of numerous chronic degenerative diseases, including osteoporosis and cancer, is portable, and less expensive than an RO system. The Santevia water unit is bisphenol-A free.

We do not recommend relying on any one of these systems for well water that could potentially be contaminated with life-threatening microbes, such as disease-causing e-coli bacteria.

Santevia units may be ordered via the internet for $199. For the month of August, these units will be available at KIHC for $165, on sale from our usual $180 price.

It’s hot out there and everyone’s thirsty! We’re receiving more inquiries than usual about healthy filtered water, which is why we decided to offer the Santevia Water units for $165 instead of $180 for the month of August. (The cost online is $199!) This price includes the 3 water filters and a 1 year manufacturer warranty. For more information, please review the manufacturer website and see our article about different water sources and filtration systems, below.

~ Joel Ackerman, RMT

One of the most common questions I get, especially from new clients, is ‘What exactly does massage therapy do?” This excellent question is not easily answered. Relaxation, stress reduction, and relief from muscle tension are some well-known benefits of massage, but did you know that it can also benefit weight-loss and detoxification?

It’s easy to forget that all of our body tissues, including bones, muscles, and ligaments, are composed of cells that use nutrients and energy (called metabolism) to complete their job. The waste products from metabolism are collected by lymph and blood vessels in the body and ultimately eliminated by our liver or kidneys. Occasionally these wastes are not managed optimally, and this can be associated with fatigue, poor immune system function, difficulty losing weight, and muscle pain.

This is where massage therapy can play an important role. Massage is an excellent tool to release tense muscles and fascial restrictions that impede normal flow of these systems. Massage therapy detoxifies our tissues by improving blood and lymphatic flow to undernourished areas so that metabolism is healthier. Massage directly promotes the release of wastes and stagnant lymph so that they can be eliminated properly by our body. Moving this fluid back into the lymphatic and circulatory system results in increased tissue health, bolstered immunity, and promotes healthy weight loss! This process is exactly why so many clients report the need to urinate after a massage. This is also why we encourage clients to drink lots of water after a massage, as it helps to enhance this elimination process while replenishing the tissues’ water supply.

~ Dr. Sonya Nobbe, ND

Few of us who grew up in Canada recall “tick checks” as children, where our parents would examine us for signs of tick bites after a day outdoors. Understanding tick-borne diseases is not usually on our summer priority list, but this has to change. Ticks infected with Lyme Disease-causing bacteria (Borrelia burgdorferi) are present in Kingston and pose a risk for contraction of serious chronic neurological illness. Diagnosing the illness is very challenging, so that Lyme disease is grossly under-reported.

Ticks are tiny insects, (even as tiny as a typed period on a written page), that live in wooded areas and on animals, possibly including outdoor pets. Infected ticks can transmit harmful bacteria to people through a bite though most people exposed to these bacteria never contract the corresponding disease. The very few who do contract Lyme disease often have a difficult time obtaining an accurate diagnosis.

Public health two-stage testing for Lyme disease will only catch the illness in approximately 65% of cases. More thorough testing is available by some laboratories in the United States with an MD or ND requisition (see www.igenex.com), but these can be quite costly and are still not 100% accurate. Much of the diagnosis for Lyme disease is clinical, meaning that other causes for the symptoms are ruled out, and symptoms are consistent with those of Lyme disease.

Many healthcare practitioners who screen for Lyme disease expect to see a characteristic non-itchy “bulls-eye” rash, though this occurs in less than 50% of the people with Lyme disease. Other symptoms of Lyme disease, including fatigue, joint pain, Bell’s Palsy, and foggy-thinking, mimic so many other illnesses that the disease commonly goes undiagnosed or even misdiagnosed as Fibromyalgia or Multiple Sclerosis, for example. The physiological stress and immune suppression caused by the chronic infection is associated with the development of other chronic illnesses, including depression, thyroid disease, and Crohn’s disease.

Early diagnosis is critical to successful recovery. If you suspect that you have Lyme disease, speak to a “Lyme-literate” health practitioner. Antibiotic treatment is often indicated, but not always required, and a holistic treatment approach that strengthens immune function, reduces inflammation, and heals damaged tissues and glands, may significantly reduce the chance of disease relapse, which is common with antibiotic treatment alone.

Prevention and quick diagnosis are critical! Here are some things to keep in mind this summer:

1. Wear light-coloured, long-sleeved clothing (with pants tucked into socks), when outdoors in tall grasses and wooded areas, so that ticks are more visible.

2. DEET is a proven tick repellant. Lemon eucalyptus extract may also be an effective tick repellant and safer for chemically sensitive individuals.

3. If you find a tick attached to your skin, gently remove it with a pair of tweezers (by the head, as close to the skin as possible) and seal it in a container. Apply antiseptic to the bite. Take the tick to public health for testing for Lyme disease and co-infections. Symptoms may appear anywhere from 3 days to several months later, but most commonly appear within 1 to 3 weeks. Contraction of the Lyme bacteria is unlikely if the tick was attached to the skin for less than 20 hours.

4. If you develop a rash and are uncertain, take a photo and have a healthcare practitioner look at it.

5. Keep your immune system up! Any chronic condition puts significant strain on your immune system so that battling acute infections such as Lyme is more challenging. Work with a health practitioner to understand where your immune imbalances exist, and how to support them.

6. If your spouse has ever been diagnosed with Lyme disease, and you have chronic symptoms that may be caused by Lyme disease, request a thorough evaluation by a healthcare practitioner. Some preliminary (and controversial) research suggests that the bacteria can be transmitted through body fluids, including during sexual intercourse. The research is convincing enough to warrant being taken seriously.

Education is key. For more information about Lyme disease, please visit the International Lyme and Associated Diseases website, www.ilads.org.

Allergy Scratch Testing: Scratch testing is available through Dr. Sonya Nobbe, ND, for ragweed, weeds, grasses, trees, cats, and dust mite. The cost is $35.

Reduction or elimination of seasonal allergies is possible when the root cause of the allergy is addressed. Where mainstream medical philosophy perceives this root cause to be in the allergic response itself or in the pollen exposure, other medical philosophies acknowledge that the immune system is acting appropriately given signals it receives from somewhere deeper in the body. This is why over-the-counter anti-histamines tend to be most effective at managing your allergy symptoms, but incapable of initiating true healing and elimination of allergic symptoms. Eliminating allergic symptoms means addressing underlying imbalanced body systems.

Treating the root cause of allergic symptoms is greatly supported by diet and lifestyle choices that reduce total body inflammation. Below are some key ways to reduce inflammation and experience some relief from your allergy symptoms this season.

Quercetin is a flavonoid in food that functions as a natural anti-histamine, to be used in conjunction with or sometimes instead of pharmaceutical anti-histamines. Foods high in quercetin include apples, buckwheat, onion, and citrus fruits. Quercetin is also available in supplement form, and may be used effectively before exposure to the allergen.

Drink nettle (Urtica dioica) tea or use a high quality extract. Urtica dioica has a long history of use for allergic symptoms, and current research suggests it may alleviate symptoms by modulating how genes signal for the production of inflammatory chemicals.

Eat 6 to 8 servings of vegetables and berries daily. These contain high amounts of antioxidants and flavonoids, which are chemicals that combat the consequences of inflammation. You may also wish to add a high quality antioxidant supplement that includes vitamin C, to your daily regime.

Replace some of the red meat in your diet with wild-caught fish, or take a high-quality fish oil supplement (such as SuperEFA, NutraSea, or Nordic Naturals). Red meats are high in a fat called arachadonic acid, which your body uses to make inflammation. Over 8 to 12 weeks, the omega-3 “anti-inflammatory” fats in fish will start to replace the inflammatory fats.

Determine which foods you are specifically allergic to, and reduce or eliminate them from your diet. Food allergies do not necessarily cause digestive symptoms. Special allergy tests (see www.usbiotek.com), or a diet experiment called an “elimination diet” can help you identify these problematic foods.

Increase your daily intake of (filtered) water. The allergy response requires a lot of water and can lead to dehydration if a person is not consuming enough. Dehydration itself can cause histamine release, which is responsible for many allergic symptoms. Other symptoms of dehydration include dry eyes, fatigue, and dull headaches.

Replace foods made with sugar or flour, with whole grains. For example, replace cold breakfast cereal with steel-cut oatmeal or quinoa, sweetened with almond milk, berries, or apples. This will support your body’s efforts to reduce inflammation and heal.

~ Dr. Sonya Nobbe, ND

You may have noticed the sudden increase in recent negative media attention to homeopathy. This urged a few of my patients to ask about the differences between homeopathy and naturopathy. Though both naturopathic medicine and homeopathy are unique and separate medical systems, the question is common and I’d like to clarify some misperceptions.

Homeopathy is a 200 year old medical system from Germany. It works on the principle of “like cures like”, which is the antithesis to the conventional medical philosophy founded on opposites. For example, eczema and psoriasis are common health conditions characterized by inflammation on the skin. What is it about the state of the immune, endocrine, and nervous systems, that allow scaling and redness to occur here? Older medical philosophies often view this inflammation as a manifestation of the body’s attempt to heal. If the body is an intelligent, self-healing unit, then the inflammation represents unsuccessful healing. If we support the body’s healing process so that it completes the job correctly, the eczema or psoriasis disappears. In other words, if we stimulate the body in a way similar to how it’s attempting to behave and heal, then the body will have the capacity to heal itself. “Like cure s like.”

The Western medical system frequently treats eczema and psoriasis with anti-inflammatories that block, rather than support, the inflammatory process. This is an approach of “opposites”. It effectively treats the symptom of skin inflammation, but frequent application of medication is required because the underlying cause is not addressed.

Naturopathic Doctors often apply this supportive, rather than inhibitory philosophy in their treatments. In their 7 plus years of post-secondary education, Naturopathic Doctors learn about multiple medical systems including homeopathy. We receive extensive training in Traditional Chinese Medicine, acupuncture, botanical medicine, nutrition and diet, physical medicine, lifestyle counseling, and mainstream medicine. We are generalists like a family physician, who look at the whole picture, attempt to understand how all symptoms are connected, and support the underlying deficiency with our many tools so that the body can heal. Conversely, Homeopaths might be perceived as specialists in the field of homeopathy.

The media attention appears to be an outcry against recent government legislation regulating homeopaths for the first time. These regulations are expected to come into effect over the coming 2 years. By contrast, Naturopathic Medicine has been regulated for 85 years and Naturopathic Doctors share many of the same legally controlled acts as Medical Doctors.

Homeopathy is a wonderful medicine full of potential if used properly. Contrary to the opinion expressed on CBC Marketplace, homeopathy has a signficant body of clinical and laboratory scientific research supporting its efficacy that can be accessed by simply typing “homeopathy” into a standard PUB Med search. Homeopathy requires a significant amount of skill to be effective, which is why seeking support from a knowledgeable health practitioner is advised. It is generally a gentle and safe medicine ideal for children, adults who are sensitive to pharmaceuticals, people with mental health concerns, pre- and post-surgery states, and faster recovery from injury.

~ Dr. Sonya Nobbe, ND

You have over 200 bones in your body. They live inside of you, and might be the last physical part of you remaining a few hundred years from now. For many of us, as we age, our relationship with our bones grows from relative indifference to insecurity. Menopause marks the turning point for many women in this relationship, as medical authorities warn that declining estrogen levels also means declining bone health. The change in bone health for men is less appreciated, though many experts agree that the risk for spinal fracture is the same for men and women. Can you have drug-free healthy bones in your later years? Absolutely! Following are some answers to common myths that reveal opportunity for attaining optimal bone health.

Myth 1: Calcium supplementation ensures good bone health.
In fact, bone metabolism requires at least 16 dietary nutrients, and multiple studies suggest that calcium alone offers only a small protective benefit against fracture risk. Though calcium makes up the majority of bone density, our bone quality is produced by our bone cells which require much more nourishment to do their job of removing old bone and creating new bone. Additional nutrients are required for optimal bone health. These include magnesium, vitamin K and D, boron, manganese, zinc, and copper.

Myth 2: A good bone density test score indicates healthy bones and little chance of fracture.
According to some experts, bone density scans predict less than half of those who experience a fracture related to osteoporosis. Furthermore, most women older than 65 years who experience a hip fracture do not have osteoporosis! So, while a bone density test is a good screening measure for poor bone density, it is a poor indicator of bone quality, and is not a stand-alone determinant of fracture risk. Many factors should be considered when evaluating your fracture risk.

Myth 3: Milk is the most important dietary choice for bone health.
Milk is certainly high in calcium, and organic dairy is an important part of some people’s diet. However, green leafy vegetables are also high in calcium, and are at least as important as dairy for healthy bones. The first reason for this is because unlike milk, many vegetables contain the trace minerals required to fuel enzymes for healthy bone production. The second reason is based on the theory of how the body balances pH, sometimes described as the “Acid-Alkaline Diet”. Dairy can stimulate a biochemical cascade in the body that results in bones releasing their calcium into the bloodstream to bring an acidic pH closer to neutral. Vegetables generally do not stimulate this cascade and indirectly encourage calcium retention by the bones. Though the exact mechanism for how foods stimulate this buffering process rema ins unclear, much evidence exists in favour of a diet high in foods designated as “alkaline-forming” such as vegetables, and low in “acid-forming” foods such as animal proteins and caffeine, for optimal bone health. It is possible to obtain all nutrients for optimal bone health in a carefully planned diet devoid of dairy products.

Myth 4: Tums is a good and inexpensive source of calcium.
Calcium, like many minerals, requires a significant amount of stomach acid for optimal absorption. Tums is used to neutralize stomach acid to treat heartburn, so that the calcium in tums is not very absorbable. The same logic applies to anyone with low stomach acid levels, which is common in people older than 65 years, and those taking an acid blocking drug such as Zantac and Ranitidine. It is important to choose the kind of calcium that is most absorbable in a low acid environment, such as calcium citrate rather than calcium carbonate.

Many of these myths represent the dichotomy between mainstream medical philosophy and the philosophy of more holistic medical systems. Optimal bone health requires far more than treatment of bones. It requires attention to full body health, including the digestive tract for balanced nutrient absorption, kidney and thyroid balance for proper calcium regulation, and muscle, to stimulate proper bone growth. Supporting your body where it is most susceptible is your key to achieving optimal bone health.

For more information about bone health, please download our pdf version newsletter Healthy Bones Newsletter.

From Integrated Roots e-newsletter, November 2010

I recently worked with a 60 year old gentleman to decrease his high diabetic-state blood sugar and cholesterol levels to normal, without drugs, in 3 months. His triglycerides fell by over 60%, his total cholesterol and long-term measures of blood sugar decreased to normal limits, and he lost more than 20lbs. He reviewed these test results with his Nurse Practitioner and Medical Doctor and was confused by their response: “Great job. Keep up what you’re doing. Start this statin drug Crestor, because your good cholesterol should be a bit higher.” It’s true that his good cholesterol should be higher – it was only 0.73. However, if a few more weeks of effort could demonstrate similarly drastic improvements in good cholesterol levels, isn’t this preferable to using a statin drug?

Though research studies vary considerably in their results, a common finding is that some statin-type cholesterol medications will lower risk of death by 12%. Compare this to studies that evaluate the risk for survivors of a heart attack who made only modest dietary changes: 56% reduced risk of death. And they weren’t even required to exercise! If we additionally consider the possible side-effects of cholesterol-lowering medication, the financial cost of using a pharmaceutical daily for years, the intangible health benefits acquired for other family members eating an improved diet, and the environmental benefit of eating more local produce, the comparison hardly seems fair.

Heart disease is reversible for many people. The lifestyle changes required can be challenging, but they’re simple, and rewarding. We have a whole team of health professionals at KIHC who can support you in your effort to achieve these desired changes.

For those interested in some more technical information, please review these referenced websites here, and here. I’ve included a summary of some very interesting recent research pertaining to heart health, below.

Thanks for reading!

Dr. Sonya Nobbe, BScH, ND
Naturopathic Doctor, KIHC Clinic Director