A Wake-Up Story from Healthy Child Healthy World on Vimeo.

Losing Sleep = Losing Health!

You’ve no doubt heard the proverb “early to bed, early to rise, makes a man healthy, wealthy and wise.” Though most of us see the wisdom in this saying, it’s easy to minimize the impact of not getting enough sleep. It’s been my experience that sleep issues are a common contributor to health problems. Sleep deficiency is epidemic and common with teenagers, young adults, and families with young children. As you consider what is most important for self-care, don’t overlook the Achilles’ heel of wellness… SLEEP.

It’s easy to fall into unhealthy patterns whether it’s our food choices or our sleep habits. Some of us (that would include me) are susceptible to staying up too late, not keeping a regular schedule, and constantly “burning the candle at both ends.” This will inevitably lead to health problems if left unchecked. Just as we need nourishment, air, and water, our bodies exist in a world of day and night, a time to work and a time to rest. Sleep is when our bodies are renewed; we our detoxified, rebuilt, and restored for a new day. When we cheat ourselves of all the sleep we need, we accelerate aging! Those with chronic sleep deficiency have increased risk of cancer, heart disease, infections, arthritis, poor memory, and mood disorders. Sleep is so foundational; we are talking about every part of us!

Insomnia and conditions like sleep apnea cause sleep deprivation. Medications often only worsen the problem and can create a cycle of dependency. These conditions are most often due to lifestyle factors such as shift work, not keeping a regular schedule, watching TV and being on the computer at night, blood sugar problems, being overweight, and chronic stress and worry. The adrenal glands, which secrete our stress hormones, take the brunt of sleep-related troubles. All of us living within the experiment of modern life have tired adrenals! Tired adrenals can cause fatigue, frequent infections, poor healing, blood sugar and thyroid problems, infertility, and can disrupt our delicate hormone balance.

What are the key issues we should consider as it relates to sleep?
1. Keep a regular schedule as much as possible. Most of us need at least eight hours of sleep per night; women frequently need more than that and kids definitely do.
2. Shun evening TV, computer, and fluorescent light use. The bluish hues suppress melatonin, our sleep hormone. Use dim, soft lighting; towards the red spectrum is better.
3. Sleep with near absolute darkness. Illuminated clocks, streetlights, and nightlights are bad news for getting quality sleep.
4. Many parents falsely believe kids will set their own sleep timing. Just like “right and wrong,” kids need to be taught how and when to sleep. Parents also frequently underestimate their child’s sleep needs. The average three to four-year- old needs about 11 hours. They also need a consistent schedule and to learn self-soothing techniques. (An essential read is Good Night, Sleep Tight by Kim West, an absolute essential for every parent).
5. Avoid late meals, especially refined sugars and grains (white flour). Also, don’t skip breakfast! Ensure you are getting enough quality protein.
6. Get screened for adrenal, thyroid or other hormone and blood sugar imbalances.
7. If you are taking medications for insomnia or have a snoring problem, see a doctor familiar with a functional medicine approach.

Be Einstein for a Day

Did you know there are plants that can make you smarter? Mounting evidence supports the traditional use of Ginkgo for improved cognition. It’s especially good for memory recall, those days when you need to perform at your best.

For long term memory and acquiring information into the noggin, think of Bacopa. This is what to use throughout the quarter for you students out there, or those who just want to start remembering for a change. Then the day of the exam, increase the Ginkgo. Both herbs are an important part of an Alzheimer’s prevention program.

It’s imperative not to just buy anything off the internet or store shelf when it comes to herbal medicine. Quality issues abound and you get what you pay for. And sometimes you get what you don’t . Many low cost herbal supplements have been found to be ineffective or adulterated. Heavy metal contamination has even been found in some popular brands. In my practice I only use verified high quality herbal extracts. If your supplements don't seem to be doing anything, I recommend a consult with a practitioner who uses high grade natural medicine.

I now offer long-distance consults. If you’d like to consult with a naturopathic doctor but can’t find one in your town, make a phone appointment and start getting some health answers. http://drgraves.fullslate.com/

Finally a healthy sweetener? “Xylitol”

As I discussed recently (http://gravesnd.blogspot.com/2009/10/sugar-high.html) sugar is a major contributor to the health problems we face. To summarize the main issues, sugar in the form of white refined sucrose and high-fructose corn syrup (HFCS) are sources of dense calories without the nutrients your body needs to metabolize it and carry on many other processes in the body. In addition, excess sugar is easily converted to fat (triglycerides); with HFCS this especially translates into elevated LDL cholesterol (of the type most damaging to your blood vessels), liver problems, obesity, and increased risk for diabetes.

To add insult to injury, some HFCS has been found to contain mercury, with kids and teens especially vulnerable due to having developing nervous systems and consuming high amounts of foods with HFCS. With the average person consuming 12 teaspoons of sugar per day, without a doubt America’s weight (and diabetes and heart disease) problems are the result of sugar and refined carbohydrates (white flour).

Most sugar substitutes are problematic and I discourage using aspartame (Nutra-sweet) or sucrolose (Splenda) or sorbitol. However, xylitol is a naturally sweet sugar alcohol that can be used like granulated table sugar and actually has some health benefits. It has 1/3 fewer calories, actually protects teeth, and can benefit the healthy micro-organisms in gut. Not only that but when expectant and nursing moms use xylitol they help their newborn develop a healthy immune system and they are less likely to suffer from allergies, eczema, and asthma.

Just like any source of concentrated sugar or alternative, moderation is appropriate. Used to excess xylitol can cause bowel discomfort. When used in normal amounts, the body adapts to it and for the few who notice symptoms, they are short lived. I’d recommend using products containing xylitol such as toothpastes, chewing gum, and some nutritional powders. When using it to substitute for sugar, combine it with some organic sucanat, evaporated cane juice, molasses, or honey. In general it’s best to wean yourself off of the taste of high sugar. In my experience, just like salt, when you reduce the amount of sugary foods you consume, your taste for sugar becomes more sensitive, and you are just fine with low sugar foods.

Another better sweetener is stevia. Though the trick with it is don’t use too much. In most cases you would add no more than ¼ tsp per ¼ cup of sugar you are replacing. I use it in combination with other sweeteners like xylitol or sucanat so that you can use less.

Ideally a toothpaste should be free of artificial sweeteners, fluoride and sodium lauryl sulfate. Now there is one with xylitol and probiotics to protect and strengthen your teeth from Designs For Health called Periobiotic Toothpaste. Contact me if you’d like to know more. I also recommend the xylitol containing Oral Comfort from Jason.

Blood sugar and cholesterol issues are quite common. Struggling to have “good” numbers? Don’t buy into the prescription for every ailment paradigm. Find out how to control your blood sugar and cholesterol naturally.

Get tested now!

Every adult should consider the invaluable benefits of cutting edge diagnostic testing that can provide important information regarding your health. Here are four of Dr. Graves' top picks.

1. The VAP lipids/cardiovascular risk assessment. Makes standard cholesterol testing obsolete.

2. Vitamin D. Profound implications on your health: cancer risk, immunity, heart disease....

3. Hormones: adrenal, testosterone, estrogen, progesterone. Imbalances are epidemic and can prevent you from feeling your best.

4. Food allergies or intolerance: very common, may be the obstacle that's been overlooked for years.

Enjoying the Holidays with a Healthy Conscience….

With the holidays just around the corner this is a good time to think about some of the unhealthy aspects of the season and find ways to minimize them. These days most social gatherings revolve around food and drink, with the typical holiday fare featuring high-sugar, fat-laden foods, and perhaps a drink or two. The result may be more than just weight gain; your holiday habits can also conspire to hamper your immune system, disrupt your digestive tract, and decrease your overall vitality. It thankfully doesn’t require abstinence from all the merry-making; some holiday foods have important health benefits. With a little forethought there is much you can do to have your fruitcake and feel good too.

Sugar, Fat, and Alcohol… Oh My!

In naturopathic medicine we refer to certain lifestyle habits as obstacles to cure. Good examples include smoking and excessive alcohol. Even doing things that benefit your health, while continuing certain habits, may prevent you from being totally well. Your eating habits can also be an obstacle to enjoying good health. Working with kids it is no surprise when I start getting calls from parents with sick little ones soon after Halloween. The season to be sick begins with Halloween and continues right on through the New Year. One of the prime reasons for this is increased sugar intake. Sugary foods and drinks do a good job of suppressing the immune system, not a good thing when we start clustering indoors at school or holiday gatherings. Excess sugar causes weight gain, stresses the pancreas, and increases one’s risk of blood sugar problems.

Like cholesterol, fat in the diet is typically thought of as bad. The reality is there are good fats and bad fats, but of course too much of any kind of fat means excess calories. Cholesterol and fat are actually important nutrients. Though we’ve been told to avoid cholesterol and fat, for many this is bad advice, especially children. The key is getting the right fats in your diet. Typically they come from natural foods like nuts, seeds, fish, eggs, and lean meats. Omega-3 fats from fish and some seeds are clearly beneficial and protective against heart disease, diabetes, cancer, and other diseases. One the other hand, trans fats and fried foods are clearly detrimental. It’s important to check labels carefully on packaged foods. The trans fat label under the “Nutritional Facts” on food packages is misleading and you shouldn’t rely on it to determine if a food contains trans fats. Read the ingredients. Any food with hydrogenated oils will have trans fats; this includes margarine, shortening, and partially hydrogenated vegetable oil. Cholesterol is really a red herring. It’s not only essential for proper brain and nerve function, it’s essential for producing many hormones in the body. The key is eating a healthy diet high in natural antioxidants, moderating stress, and getting regular exercise; your body will manage cholesterol just fine most of the time.

There is no question that alcohol can adversely affect your health, but like many things in life it is a question of excess. Besides helping you enjoy the holidays with your in-laws, the only clear benefit is from drinking very moderate amounts of red wine and a substance called resveratrol that has vascular protective effects. Now it’s possible to take resveratrol as a supplement and avoid the alcohol. What are some of the problems with alcohol besides the obvious? It impairs the central nervous system and immune system, is liver toxic, increases your risk of cancer, imparts empty calories, and increases triglycerides (blood fats). At least half of all automobile deaths are alcohol related and the American binge culture is alive and well on many college campuses. Knowing all this it is difficult to ever recommend alcohol for any health benefit. I suggest the only alcoholic beverage worth bothering with is a small glass of red wine with that special dinner.

Which holiday foods are good for you? Here are a few to consider:

Cocoa and chocolate are made from the fermented and roasted seeds of the cacao tree. Cacao is one of the richest sources of magnesium and also contains iron, zinc, and vitamin C. Very high in flavonoids and antioxidant power, cacao has one of highest ORAC (oxygen radical absorbance capacity) ratings of any food. Cacao has been shown to reduce cardiovascular disease risk and lower blood pressure. These health benefits are from the raw fermented cacao. Most commercial cocoa and chocolate have been roasted, which reduces their beneficial properties. In addition, by adding milk and sugar to chocolate, the health benefits are further reduced. Choose dark chocolate or use unsweetened cocoa powder and sweeten with agave syrup. Better yet use raw cacao to make this year’s holiday brownies. Cocoa production has a long history of harshness on the environment and the use of child labor has been common overseas. Buy organic and from fair trade sources for a health body and conscience.

Cranberries are an essential part of any holiday dinner, especially that Thanksgiving turkey. While also having a high ORAC score, they provide antioxidant protection against heart disease and cancer. Cranberries also reduce dental plaque and gingivitis, decrease kidney stones, and prevent urinary tract infections. Containing a moderate level of manganese, vitamin C, and fiber, once again nature’s signature of a darkly pigmented fruit is a winner. Buy fresh organic cranberries when in season and make your own cranberry sauce. Buy a little extra and freeze some to use later. Watch out for juice or sauces with excessive added sugar.

Pumpkins signal the arrival of autumn better than just about anything, whether carved into a Jack-O-Lantern or made into pumpkin pie. High in beta-carotene, they provide fat-soluble antioxidants and a source of vitamin A, along with traces of other nutrients and fiber. A pumpkin extract has been shown to improve pancreatic function in diabetics and pumpkin seeds are a power house of minerals and essential fatty acids, shown to benefit prostate health. Though most people buy canned pumpkin, once again fresh is best. The smaller and heavy for size pumpkins are better for eating. Prepare them by cutting in half and steaming for 40 minutes, remove seeds and skin (much easier after cooking), and puree into soup or for pie.

Persimmons, another orange fruit of fall, can be found in stores and at local farmer’s markets. Not surprising the Fuyu persimmon, the most common non-astringent variety, contains beta-carotene and other carotenoids. It is also relatively high in B vitamins, choline, potassium, and fiber. An interesting caution, especially for the pear-shaped astringent Hachiya variety, is that it should only be eaten when soft. Eating them unripe can create a mass in the stomach that blocks the movement of food through the digestive tract. That won’t make for a happy holiday. To ripen quicker place them in a brown paper bag with an apple or banana. The Hachiya variety can be put in the freezer for 24 hours and then thawed to speed ripening. Try making molasses persimmon cookies or just eat them fresh.

So with all the busyness of the season, don’t forget to slowdown and enjoy your blessings- family, friends, and good food. Key in naturopathic medicine, don’t overlook the importance of adequate sleep, a little sunshine, clean water, fresh air, and exercise. When you’re feeling stressed take a moment to breath deeply- in through your nose into your abdomen and exhale through your mouth. Give thanks and enjoy the best of the season.

Giant turkey confronts Pilgram

My daughter and I have been initiating the seasons with chalk drawings. Here a mild-mannered pilgrim is suddenly confronted by a ginormous turkey (and worm equally over-sized).