In a previous article, I discussed the recent changes to mammography recommendations.  This week I’ll share what women can do to reduce their risk of breast cancer.

First of all, it is important to acknowledge that cancer statistics are very complicated; the most recent research study may have results that contradict the one before.  This explains why it is easy to get confused by the divergent information about cancer in the news media.  I will try to provide some clarity.

Put simply, being at a healthy weight significantly reduces the risk of dying from breast cancer.  Numerous medical studies indicate that maintaining a health weight (BMI between 20 and 25) is the most important lifestyle factor in affecting breast cancer survival.

The healthiest way of achieving optimal weight is to eat plenty of vegetables and fruits and to exercise regularly.  A 2007 study published in the Journal of Clinical Oncology indicates that breast cancer patients who eat these healthy foods and exercise reduce their risk of dying from their cancer by up to 50%.

While having a glass of wine every day seems to prevent cardiovascular disease and decreases the rate of death from all causes, this amount of alcohol seems to increase breast cancer risk.  If you are concerned about breast cancer because of your personal or family medical history, avoid alcohol.  If cardiovascular disease seems more important, a few glasses of wine can be an enjoyable and healthy choice.

Hormone therapy with estrogen and/or progesterone for menopause increases the risk of women getting breast cancer.  While the increased risk may be small, it is real: a 24% increase in risk.  Natural treatments for menopausal symptoms work well.  Some of the best therapies I recommend include herbs like black cohosh, chaste tree, and St. John’s Wort.  Preliminary research indicates that black cohosh can even be helpful as an add-on treatment for breast cancer.

One of vitamin D’s roles in the body is helping to make sure that cells grow to be healthy and mature.  Because dangerous cancer cells are immature, vitamin D status may be important in all forms of cancer, including breast.  The best way to know your vitamin D level is to get a test from your doctor called 25-OH Vitamin D.  Insufficiency is defined as less than 30ng/mL and optimal levels are about 45ng/mL.  If testing is not available to you, taking 2,000 IU of supplemental vitamin D3 each day is a safe approach.

Be well,
Richard Malik, ND

Weight loss is acheived increasing the calories burned in relation to calories consumed. But after your doctor suggest it, how much and how hard should you exercise? There is any easy way to determine appropriate exercise intensity regardless of your age or physical condition.

To determine your maximum heart rate, subtract your age from 220. I am 37, so my maximum heart rate is 183.

Exercise should NOT be done at your maximum heart rate, but at 70 to 85% of it. So, my optimum exercise level is at 128 to 155 beats per minute.

To encourage good health, this intensity of exercise should be performed for 20 or 30 minutes 3 to 5 days per week. For weight loss, exercise at your target heart rate for 30 to 60 minutes, 5 days a week.

Remember to get your physicians approval prior to starting an aggressive exercise program.

Be Well,
Richard

The acid that is secreted by the parietal cells in the human stomach play a couple of very important roles.  First off, it helps to break down proteins so that nutrients are more available in the intestines and easily absorbed.  Stomach acid is important for calcium absorption, among other nutrients.

Stomach acid is also an important part of the immune system of the digestive tract.  Acid kills many of the organisms that we are commonly exposed to and helps to prevent infection.

Over the counter and prescription medications used to treat heartburn or GERD focus on reducing stomach acid production.  As I mentioned in the previous post, stomach acid is not the cause of heartburn - it is caused by a loose lower esophageal sphincter.

Consistent with the physiological importance of stomach acid, recent medical research indicates that medications that lower stomach acidity are associated with an increased risk of infection (gastrointestinal and pneumonia!) and osteoporosis.  Another of the known adverse effects of these medications is hair loss - treated naturopathically with specific nutrients.

The natural treatment of GERD involves identification and avoidance of aggravating foods and herbal and nutritional recommendations that soothe and protect the esophagus while improving gastrointestinal function.  Discontinuance of acid lowering medication and WITHOUT GERD symptoms is a real possibility for many patients.

Be Well,

Richard

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Tonight I saw the movie Julie & Julia. Eric, Julie’s husband, explains that he has a hyperacidic stomach while taking some Tums. Zollinger-Ellison Syndrome is a rare but serious medical condition that is caused by a hormone secreting tumor that triggers secretion of damaging amounts of stomach acid . Eric instead probably had recurrent heartburn, or GERD.

GERD is NOT caused by too much stomach acid; it’s caused by a loose valve that seperates the bottom of the esophagus from the stomach. This valve is called the lower esophageal sphincter (LES). Certain foods commonly cause the LES to relax and are triggers for GERD symptoms: fatty foods, alcohol, caffeine, onions, garlic, mint, and tomatoes to name a few.

So, heartburn is not caused by too much stomach acid. It is caused when the contents of an appropriately acidic stomach move into the esophagus.

In an upcoming post, I’ll discuss surprising adverse effect from acid reducing medications.

Be well,
Richard

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When the body needs a specific nutrient to do a specific job in a specific organ, that nutrient is found in higher concentrations in that organ. Vitamin C is found in high concentrations in many organs including the brain.

Vitamin C is important for many functions in the brain. As an antioxidant, it plays an important role in protecting brain cells from oxidative damage - the kind of damage implicated in Alzheimer’s disease. Vitamin C is also important for neurotransmitter synthesis - improving neurotransmitter levels is the therapeutic goal of many psychiatric medications. Vitamin C can be a basic part of many natural protocols for depression.

Vitamin C can can cause loose stools if taken in too large doses (this can be used to help with constipation). It is commonly used as a basic, supportive therapy for mood concerns like depression or anxiety.

Be Well,
Richard

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Some people in my local community have been advocating for single payer health care reform; a system like the British health care system where all covered medical services are paid by the government.

In my opinion, it is not acceptable for any fraction of U.S. citizens to not have access to basic health services. Reform of our system is important.

But, I think it is important to know that a single payer system will result in far fewer options in alternative medicine. Many alternative & natural medicine providers that now rely on patients with private health insurance would see their patient lists shrink as our current government run insurance programs (medicare, the VA, and health care on Indian reservations) provides limited - if any - coverage for alternative or natural health care.

While far from perfect, covering natural medicine is one area where insurance companies provide the best option currently available to Americans. Some national health care systems (in other countries) provide the basic health services and allow citizens to purchase supplemental coverage for alternative or elective health services. Private insurance companies can and should be a partof health care reform.

Be Well,
Richard

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A recent original research article in the British Medical Journal finds in a multi-country European study that antibiotic recommendations for acute respiratory tract infections vary from practice to practice with no difference in effectiveness between antibiotic course OR no antibiotics prescribed.  This information is consistent with CDC recommendations to forego antibiotics in acute respiratory tract infections as most are of viral origin.  The major caveat to this is strep throat - a bacterial respiratory tract infection that should be treated with antibiotics.

Be Well,

Richard

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Centers for Disease Control recommendations for preventing the spread of influenza include:

1. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
2. Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
3. Avoid touching your eyes, nose or mouth. Germs spread this way.
4. Try to avoid close contact with sick people.
5. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

There are no medical studies looking specifically at swine flu and natural therapies because it is a relatively recent medical concern.  However, the natural therapies with the best medical research supporting their use for influenza are Andrographis, Echinacea, Elderberry, and Siberian Ginseng.  For Swine Flu prevention, I recommend:

1. get your rest
2. avoid sugar and refined carbohydrates (honey, maple syrup, white flour) as they reduce immune function
3. humidify your environment - good research indicates that flu season occurs because of less humid air in winter.  However, humidifiers need to be clean to prevent mold problems.
4. make sure your vitamin D status is optimal (at least 45ng/ml on a 25-OH vitamin D test).  This usually requires 2,500 to 5,000 IU per day, but you should get checked for safety
5. take your multi-vitamin

Many more people are exposed to swine flu than you might think because their immune systems handle the infection well.  If you start to feel ill, I recommend:

1. Andrographis and Echinacea are excellent immune stimulating herbs.  I recommend Andrographis Complex by MediHerb
2. Echinacea, Elderberry, and Pelargonium Herbal Extract (a custom herbal formula I prepare for children and adults)
3. Other herbs for your specific symptoms (cough, nasal congestion, runny nose, etc.)
4. Sugar-free zinc lozenges - Zand makes a good product

Be Well,

Richard

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