Powerful Food-Medicine for the Heart

 

Nearly half of cardiovascular disease deaths in the United States can be prevented by improving diet according to new research presented at an American Heart Association knowledge sharing event. Researchers claim that 400,000 deaths are due to lack of healthy foods in our diets and/or over-representing unhealthy foods in our personal eating habits.

“The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison.”

– Dr. Ann Wigmore, N.D.

Researchers showed, “Low intake of healthy foods such as nuts, vegetables, whole grains and fruits combined with higher intake of unhealthy dietary components, such as salt and trans-fat, is a major contributor to deaths from cardiovascular disease in the UnitedStates,” said Ashkan Afshin, M.D., M.P.H., M.Sc., Sc.D., lead study author and acting assistant professor of global health at the University of Washington’s Institute for Health Metrics and Evaluation in Seattle. 

The American Heart Association emphasizes the importance of eating a healthy dietary pattern that is rich in fruits, vegetables, nuts, beans, whole grains, low-fat dairy products, fish, poultry and limited in fatty or processed red meat. The association also suggests limiting sugary soft drinks, salt (sodium), saturated and trans fats.

As a pediatrician seeking to optimize health and push patients into feeling great, I would further suggest a quality multivitamin and liquid probiotic.

SOURCES:

http://newsroom.heart.org/news/unhealthy-diets-linked-to-more-than-400-000-cardiovascular-deaths?preview=ef83

Use Your Past to Pave Your Future

The road to Hell is wide and paved with good intentions. I can’t remember when I first heard this old adage, but the other night it rang loudly in my mind. The evening I had envisioned – a wholesome, relaxing homemade dinner with the children and filled with interesting conversations about their day followed by the stimulating intellectual discourse resulting from homework spanning six different grade levels — was doomed from the start. At first undaunted by an unexpected dinner-time soccer practice, my serenity quickly eroded with an upcoming social studies test, forgotten books at school, and the icing on the cake: the 6 p.m. announcement that an assignment requiring copious amounts of yet-to-be-purchased craft materials was due the next day. As I lay my head on the pillow hours later and a few Domino pizzas delivered to quickly feed the troops, my mind finally had time to catch up to my body. I took stock in the evening. What happened?

We’ve all experienced the disappointment when best-laid plans go awry. For those of us for whom this scenario seems to repeat itself in one form or another every day, it is critical that we pause to examine how we approach the maelstrom.

On this particular evening I thought back to my grandparents, recalling and yearning for the simplicity of times past. After all, they had it so easy, didn’t they? Well, no. My grandmother suffered from heart disease. While she did not have to build an Egyptian pyramid out of spaghetti at 10 p.m., the simpler life I imagine she had didn’t save her from chronic disease either.

Knowing I have a genetic risk of cardiovascular disease – and my life seems infinitely more complicated than my grandma’s in the 1950s – I realized in bed that night that I could look to my grandmother’s example and lay down my pavers differently. I can choose a path that will lead to a healthy heart and a happy life, while modeling a family culture handed down from earlier generations.  We cannot eliminate the stressors from our lives but we can navigate our potholes better.

Be real as a parent and simply roll with it. Once in a while a pizza night is in order. Stress is omnipresent, but we choose whether or not to let this get the best of us. Just as we model healthy behaviors in other aspects of our lives, our children look to us to show them the best way to weather the turbulence. Breathe, make the best of a trying situation and show your kids how
to have fun regardless. Remember kids have an easier time making fun than adults do – they will automatically fall behind your lighthearted leadership.

Practice mindfulness. This is not an esoteric ideal – it is the simple practice of being aware of one’s surroundings rather than letting life pass by cloaked in the distractions of daily life. Research indicates that mindfulness may reduce the risk of heart disease, improve psychological well-being, and reduce visits to the hospital. Yet in a 2010 Harvard study of 2,250 volunteers the subjects’ minds wandered an average of 46.9% of their waking time while engaged in a variety of activities. Find a moment for being quiet each day, and train yourself to put down the screen when eating a meal or waiting in a line. Mindfulness can also be learned through relaxation techniques such as meditation and yoga.

Be active every day. What will it take? Getting up a little earlier? Running (literally) the kids to school? Putting exercise time on the calendar? Exercise elevates mood, improves stamina, boosts the immune system, and reduces the risk of heart disease and depression among many other benefits. A little self-discipline will go a long way to ensure good health and vitality down the
road.

Build a strong and resilient body.  Eat a healthful diet with a variety of organic fresh fruits and vegetables, lean protein, low-fat dairy and whole grains. Complement your healthy diet with nutritional supplements. The four I keep by my toothbrush are a whole food multivitamin (which I take in the morning) and a probiotic supplement, vitamin D, and fish oil caplets (which I take at night).

Go to bed! Eight hours every night is still what the doctor orders. We don’t allow our preschoolers to run around all night long, so why do we allow ourselves? Be the example. Go to bed each night when your body starts to feel tired. You will wake more refreshed, look younger and stay healthier.

Meeting the endless but very real daily needs of our families doesn’t require us to rush around in a whirling dervish. Stop. Look. Listen. Your past can show you the new pavers you can lay to create a healthier path for you and your family.

Thanks, Grandma.

Guest Feature: Benefits of Exercise for Children by Udo Fischer, PhD

Those of you who have read my articles in the past already know how much significance I attribute to the benefits of exercise and nutrition on our mental well being. I am often being asked why I think we have so many children, and adults by the way, diagnosed with something we call ADHD, mood or anxiety disorders. Well, one day we may possibly find out that there is something particular in our food or environment that directly causes it. And for some children reducing simple sugars, gluten, or other additives can make a big difference. However, thinking about some friends of mine and how they absolutely do not function well when they do not keep up their rigorous aerobic workout routines made me consider something else; and remember my own childhood. Can you, our valued reader, think back of a time where we, especially our children, lived a sedentary lifestyle to the extent many actually do today? I can assure you that I was hardly ever chauffeured anywhere, nor did I enjoy being inside the house for longer than my mandatory homework. We ran and played outside every single minute we had. We drove our bicycles to school and back home under all weather conditions. And the same held true for soccer, football, and all other extracurricular activities. Let me ask you a different question: What does a dog do when you don’t walk it enough and keep it locked in the house for too long? You know the very few possible answers to this question. Now here comes some scientific evidence, which today we have in abundance. A study published in 2011 in the peer reviewed journal ‘Health Psychology’ by Davis et al. [1] came to the following conclusion:

Consistent with results obtained in older adults, a specific improvement on executive function and brain activation changes attributable to exercise were observed. The cognitive and achievement results add evidence of dose-response and extend experimental evidence into childhood. This study provides information on an educational outcome. Besides its importance for maintaining weight and reducing health risks during a childhood obesity epidemic, physical activity may prove to be a simple, important method of enhancing aspects of children’s mental functioning that are central to cognitive development. This information may persuade educators to implement vigorous physical activity.”

Particularly something called ‘executive function’ improves in children who follow a regular aerobically focused exercise routine. ‘Executive function’ includes cognitive processes predominantly associated with the frontal lobe of the brain, such as planning, working memory, attention and set shifting, problem solving, verbal reasoning, inhibition, mental flexibility, multi-tasking, and initiation and monitoring of actions. It is easy to understand why improvements in these functions lead to not only higher academic achievement, but to more socially acceptable behavior overall. As mentioned before the benefits of regular exercise and physical activity are not limited to executive functioning. They extend to other areas of the brain that seem to be affected in patients with mood and anxiety disorders. It appears that our brain metabolism has a tendency towards self-regulation given the right circumstances, a phenomenon called homeostasis in medicine.

(If you copy the following link into your browser you can find many more studies confirming these findings, approved by the US National Library of Medicine of the National Institutes of Health: http://www.ncbi.nlm.nih.gov/pubmed/21299297).


[1] Davis C., Tomporowski P., McDowell J., Austin B., Miller P., Yanasak N., Allison J., Naglieri J.  (2011): Exercise improves executive function and achievement and alters brain activation in overweight children: a randomized, controlled trial. Health Psychology, 2011 Jan;30(1):91-8.

About Udo Fischer

My name is Udo Fischer and I have been practicing psychotherapy in Naples for five years. Trained in clinical psychology and neuropsychology in Europe I further deepened my skills at the Beck Institute for Cognitive Behavior Therapy in Philadelphia. In Germany I conducted research with Prof. Dr. Rainer Sachse, a thought leader in the treatment of somatoform and personality disorders. A second mentor was Prof. Dr. Dietmar Schulte, president of the German Behavior Therapy Association and leading researcher for the treatment of mood and anxiety disorders.
Besides resolving clinical issues I apply a communication, conflict management, mediation approach that has been successfully applied in corporate and diplomatic contexts as well. My success rate with couples in crises is 100% assumed that both parties are motivated to resolve their issues amicably.

Heart Health Starts on Day One

For centuries, the month of February has been associated with affairs of the heart – first with a pagan Roman fertility celebration on February 15 and later with the advent of St. Valentine’s Day on February 14. No one knows the true identity of the Valentine that lent his or her name to the holiday we know today, and stories explaining the origin of Valentine’s Day are as varied as the sentiments in a bag of candy hearts. But the indelible icon representing Valentine’s Day has remained constant – the heart.

Today, Valentine’s Day celebrations often revolve around decadent dinners and toothsome classroom treats. Chocolate truffles and cupcakes with mile-high frosting take center stage as we celebrate the love in our hearts. What if we instead used this opportunity to pay homage to the organ itself? To use Valentine’s Day as an annual opportunity to assess our heart-healthy habits (even as we’re biting into that cupcake)?

Although it is the leading cause of death in America, few realize that heart disease begins to develop at birth – perhaps even in utero. Anatomical changes in the heart and arteries that will strongly predispose a child to future cardiovascular disease and/or stroke have been observed as early as age 5. But like any of life’s challenges that face our children, there are things we can do to help mitigate the risk of a heart attack or stroke later in life. Making positive changes to a child’s diet, environment, and lifestyle can diminish their genetic predisposition to heart disease.

  • Get rid of Bisphenol-A (BPA) plastics, which are known hormone disruptors and may lead to heart disease and obesity. Purge your kitchen of old water bottles (or even some newer ones that still contain BPA). Use glass food storage and lunch containers wherever possible, and use wax wrappers rather than plastic baggies.
  • Don’t overlook school meals. Kids consume about 40% of calories at school, so make sure healthy choices are available. Send a healthy, appealing home-packed lunch. Shop for ingredients together and allow your child to pack his or her own lunch, choosing between the healthy options that you’ve purchased together. Your child is more likely to eat a lunch that he or she has made.
  • Get the family moving. Sure it is great to bike ride or hike together, but it is also important to instill heart-healthy habits into a child’s daily routine. Take the stairs. Park at the far edge of the parking lot. Walk to school or the store. Wherever life presents a convenient-yet-less physical option, opt out!
  • Slow down! Nearly one in five American meals is eaten in the car, where it is difficult to offer freshly prepared lean meats or veggies. In one study of eighteen developed countries, the United States had the highest obesity rate yet was near the bottom in the average amount of time spent eating each day.
  • Shop the perimeter of the grocery store. Whole ingredients like fresh fruits and vegetables, meat, seafood, and dairy are usually found around the sides of the store, whereas processed foods are generally found within.
  • Visit farmers’ markets for local, seasonal produce. Even many northern cities offer indoor markets during the winter. The selection won’t be as vast as a grocery store importing plums from South America, but the items that are available will be tasty and nutritious, and will have had a far smaller environmental impact.
  • Our heart is a muscle that never stops and needs the right nutrients to function properly. You may remember that the mitochondria is the powerhouse of the cell and provides all the energy. Here is a list of supplements that help this little engine work: magnesium, CoQ10, vitamin C, vitamin E, alpha lipoic acid, carnitine and ribose.

Valentine’s Day evolved from a ceremony of fertility to one of love, or from primal to interpersonal connection. Let’s take it one step further this year and make our child’s environment full of love. Embrace them as you always do and add healthy eating, supportive supplements and an increased awareness of toxins.

How Long Is Your Sick?

sick-child-rexThis is from an article in the British Medical Journal and explains how long common illnesses last in children.  This should be informative and relieving to parents as they experience their child’s illness.

“In most (90%) of children, earache was resolved by 7-8 days, sore throat between 2-7 days, croup by 2 days, bronchiolitis by 21 days, acute cough by 25 days, common cold by 15 days, and non-specific symptoms by 16 day.”

I recommend to my patients high dose vitamin D3 once a day for 3 days at the first onset of an illness to boost the immune system, saccharomyces boulardii for non-bloody diarrhea and high dose probiotics and/or Histamine DAO for allergies. Please check with your physician for the appropriateness of these supplements before taking them.

References:

Thompson M, et al. BMJ,2013;347: f7027

http://www.bmj.com/content/347/bmj.f7027