How did added sugars become the norm?

We live in the age of of highly processed foods. “Processed” exists on a spectrum, with cracked grains and frozen veggies on one end and twinkies and soylent on the other. Though originally processing helped foods last longer without spoiling, and thus feed more people, it’s gotten out of hand. Food is increasingly produced and distributed by large corporations whose goals are less about high-quality nutrition and more about the bottom line. Foods are formulated to be appealing and addictive (for a detailed study of this effect, see Michael Moss’s Salt Sugar Fat). One strategy to make food taste good is to add sugar. This practice really took hold in the 1990s when the fad was to limit fat. Low-fat “diet” foods don’t taste great unless you replace the fat with something appealing — like sugar. Even as eating fat is coming back into vogue, added sugars have stayed.

What’s the problem with added sugars?

Added sugars create a number of problems in the body. First, they are energy dense but nutrient poor. This means that they can lead to excess calorie intake, leaving you overfed but undernourished. It’s not just about weight, though. Consumption of added sugars is linked to systemic inflammation, including many diseases with an inflammatory component, such as:

• cardiovascular disease, including high blood pressure and heart disease
• liver disease
• diabetes
• breast cancer
• depression

The current Dietary Guidelines for Americans recommend that added sugars be limited to less than 10% of your daily calories. This number is probably still too high — the advisory committee suggested reducing it to 6%, but that didn’t make it into this version. For most Americans, though, even shooting for 10% (which is on average 12 teaspoons’ worth) would be an improvement. The current evidence suggests that Americans’ mean intake of added sugars across age, sex, and ethnicity is over 16 teaspoons daily. Surprised? Think this couldn’t possibly be true of you? Let’s take a look.

Searching for sugar

The Food & Drug administration (FDA) is responsible for food labeling regulations in the U.S. In 2016, the updated label included “Added Sugars” for the first time, and now you can find it under “total sugars” on packaged foods. This number should be as close to zero as possible. Note that this doesn’t include naturally occurring sugars, such as those in whole fruits. Though sweet, this kind of sugar is generally accompanied by fiber and other nutrients, reducing its impact on your body.

Armed with this information, consider auditing your regular food and beverage choices to see where you’re getting added sugars now. It’s not just from sweets! Start with low-hanging fruit: do you drink sweetened beverages? This is by far the biggest contributor. Soda, sweet tea, flavored coffee and tea drinks (I’m looking at you, Starbucks), and even juice can give you well over your daily allotment in one go. Packaged foods are another common source. Even apparently healthy foods like jarred sauces, salad dressings, plant milks, cereal, flavored yogurt, granola bars, and bread often have added sugars. Then, think about sweets. Do you eat candy, pastries, or dessert regularly? Add this to your total, too. There are about four grams of sugar per teaspoon. How many are you getting? Is it time to cut back?

A tip sheet for getting started

Are you ready to reduce added sugars? Here are some ideas to get you started.

• Start where you are. Don’t force yourself to change overnight. Your tastes will likely change — and this takes time. If you’re a soda drinker, it might be hard to imagine giving it up, but many people who do report over time that they lose their taste for it.
• Don’t replace sugars with artificial versions of them. Many of these products are sweeter than sugar, and contribute to your inability to enjoy the natural sweetness in many foods. Some are also linked to GI distress and even elevated blood sugars, and there is evidence that they disrupt the microbiome.
• You don’t have to eliminate everything sweet — but do make sure that your sugar intake is giving you what you want from it rather than lurking in places you don’t even recognize. Added sugar from a delectable square of chocolate is a different experience from added sugar in diet salad dressing.
• Don’t beat yourself up: it’s OK to have treats sometimes. Focus more on your daily choices for the greatest impact, and when you occasionally indulge, enjoy it.
• Look at ingredient lists and remember that they are listed in descending order based on amount. You may see sugar, but anything ending in “ose” — like fructose or glucose — is also sugar, as are honey, agave, and maple syrup. So-called natural sweeteners are still added sugar. (One possible exception to this is stevia, but see above concerns about artificial sweeteners).
• Rather than looking for a “sugar free” label (which often means sugar has been replaced with something else) look for “unsweetened”, and try to choose items with a short list of ingredients.
• Even better, buy food without labels. Fresh produce and bulk whole grains and legumes have nothing added.

Are you planning to reduce added sugars in your diet? Go for it! Pick one thing to start with. You can take the first step right away, and once you make these changes, you can keep the benefits forever.

The post Added Sugars: A Masterclass appeared first on Medika Life.

What are vitamins?

Vitamins are essential micronutrients required by the body in small amounts to support a range of essential functions. They are essential to our health and our body, under optimal conditions, can extract the vitamins it needs from our food. 

Vitamins are divided into two groups:

• water-soluble (B-complex vitamins and C vitamins)
• fat-soluble vitamins

Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues and are eliminated by your body far more slowly than water-soluble vitamins. 

For a full list of vitamins, the roles they perform, recommended dosages, and for reasons, you may require supplementation of certain vitamins at certain times in your life, scroll down to the final section.

Can vitamins be dangerous to your health?

Yes, absolutely. Taking an excess of vitamins can endanger your health and poison your system. If you think this doesn’t pose a risk here are a few figures from Medscape on Vitamin Toxicity.

Almost 60,000 instances of vitamin toxicity are reported annually to US poison control centers. According to National Health and Nutrition Examination Survey (NHANES) data, for the period 2003–2006, 33% of the United States population aged 1 year and older took a multivitamin supplement in a given month. In a 2009 survey, 56% of US consumers said they take vitamins or supplements, with 44% saying they take them daily.

Owing to their ability to accumulate (build up over time) in the body, fat-soluble vitamins have a higher potential for toxicity than do water-soluble vitamins. Iron-containing vitamins are the most toxic, especially in pediatric acute ingestions. If you’re using vitamins,

Always keep to recommended dosages and ensure medication is kept out of reach of toddlers.

So now we know there are dangers, which vitamins do you need to take additional care with? We know it’s mostly the fat-soluble vitamins, particularly those containing iron, but which are these?

Which vitamins are fat-soluble?

Vitamins A, D, E, and K are fat-soluble.

• Only small amounts of these vitamins are needed to maintain good. health.
• Fat-soluble vitamins are very resilient and will not be lost when we cook the foods that contain them.
• We don’t need these vitamins every day and stores them in our liver and fat tissue when they’re not required.
• Megadoses of vitamins A, D, E, or K can be toxic and lead to health problems.

Because the body stores these vitamins, unless they are required, the build-up can occur over a period of time, contributing to instances of toxicity.

Which vitamins are water-soluble?

B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body and should be consumed each day. These vitamins can easily be destroyed or washed out during food storage and preparation.

The B-complex group is found in a variety of foods:

• cereal grains
• meat
• poultry
• eggs
• fish
• milk
• legumes
• fresh vegetables.

Vitamin C can be found in;

• Citrus fruits
• peppers
• strawberries
• kiwis
• broccoli.

If you don’t have access to these food groups, or if you smoke or drink, then supplementing your daily vitamin intake with Vitamin C and a B-Complex is recommended by most nutritionists. 

Do vitamin pills work?

It’s the million-dollar question and in a perfect world, we wouldn’t be asking this question, or have a need to supplement our vitamin intake. If you eat a “well-balanced diet”, live a healthy lifestyle, spend time in the sun, don’t drink excessive amounts of alcohol, and don’t smoke, then there is no reason, other than certain medical conditions, for you to drink vitamin supplements. Clearly, few of us enjoy the lifestyle described above, so we need to address this question as best we can.

The current debate revolves around our bodies’ ability to absorb vitamins. We’re designed to extract vitamins from the food we eat. Vitamins ingested on their own may not be of any benefit and we may simply process these with very little benefit as they pass through our systems. To better understand the process, let’s examine exactly how our body extracts vitamins from the foods we eat.

How does your body absorb vitamins?

Once you swallow your vitamin and your stomach has broken it down, it‘s sent to the small intestine. It is here, in the small intestine, where all your vitamins are absorbed.

Water-soluble vitamins, like vitamin C, are picked up in a section of the small intestine called the jejunum. They are picked up by active transports that carry the molecules through the cell walls of the intestine and then deposit them into the body so they can enter your bloodstream. Because they can dissolve in water, these vitamins leave the body every day in your urine, so you need to ensure a daily intake for continual absorption.

Fat-soluble vitamins like A, K, D, and E have to dissolve into fat before they make their way into the body. They stick around for longer, so they don’t require daily consumption. As we’ve discussed, be careful that you don’t exceed Recommended Dietary Allowance (RDA) for fat-soluble vitamins.

Now we know how and where the pills are broken down and absorbed, let’s examine the delivery mechanism, or rather the pill, itself. For pills to be absorbed properly, they must be able to disintegrate. Many commercially produced vitamins, especially those in pill form, might not disintegrate quickly enough as they pass through your digestive system. That means that your body cannot absorb the contents of the pill. Money wasted.

In order to allow for vitamin absorption to work, pills must be able to break down within the first 20 minutes of entering your body. Binders and fillers that are added to pills by the manufacturers make it harder for these vitamins to break down inside the body. Some manufacturers also add a wax coating in order to keep out moisture and give the vitamins a longer shelf life. What this does is prolong disintegration even further, which makes it impossible for any vitamins to be absorbed. Result. Money wasted.

Another common problem is the addition of sugar and corn syrup to vitamin pills. These may make the vitamins taste better, but they only add to weight gain and further inhibit your body from absorbing nutrients. When purchasing vitamins things to look out for are fillers and binders. Check the ingredients. Make sure there aren’t fillers, artificial colors, corn syrup, sugar, binders, or preservatives listed. If there are, look for a clean product to ensure you’re getting the maximum bang for your buck.

Okay, so when should I definitely supplement my vitamin intake?

The following times in your life require very definite and specific vitamin supplementation. In fact, most doctors will prescribe vitamins in these instances. Modern medicine does recognize the efficacy of vitamins under certain conditions. We know there are definite benefits as they’ve been conclusively studied.

During Pregnancy

Folic acid is especially important for healthy fetal development, and a deficiency can cause spina bifida, a neurologic condition. As pregnancy advances, mothers will benefit from a prenatal vitamin (either by prescription or a well-vetted over-the-counter one) that contains things like iron and calcium.

Weight Loss Surgery

People who have had weight-loss surgery may require a number of supplements including A, D, E, K, and B vitamins, iron, calcium, zinc, copper, and magnesium, among other things.

Inflammatory bowel disease

People with inflammatory bowel disease (like Crohn’s or ulcerative colitis) may have similar requirements. 

Osteoporosis

People who have or are at risk for osteoporosis may greatly benefit from vitamin D and, depending on the quality of their diet and other factors, possibly also calcium supplements.

There is a myriad of medical conditions that can be linked to vitamin deficiencies and these are most often due to shortages of water-soluble vitamins in your system. Trouble with your nerves, irritability, anxiousness, and even depression can be linked to low levels of the B Vitamin family. Correctly used, vitamins can be of massive therapeutic benefit to the patient.

Shop Smart

As with all alternative health products, you need to do your homework. Most American homes are littered with bottles of vitamins and supplements and many are of highly questionable quality, wasting your money, and not actually addressing the issue you purchased them for. To repeat, here’s the list of money-wasters in terms of ingredients. If any of these are listed, move on to the next product.

Fillers, artificial colors, corn syrup, sugar, binders, or preservatives.

If you’re investing in vitamins I’d recommend a trip to both your local pharmacy and health shop. Ask for their recommendations on brands and check through the ingredients in the store. Once you’ve found a reliable, clean brand that is good value for money, you can always look to order further supplies online.

Now let’s take a look at the actual vitamins themselves. We’ll start with the fat-soluble ones.

Vitamin A — Retinol

Vitamin A, what is it and what does it do?

Vitamin A is also commonly called retinol. It has many functions in the body, including:

• helping the eyes adjust to light changes
• bone growth,
• tooth development,
• reproduction,
• cell division,
• gene expression,
• regulation of the immune system.

The skin, eyes, and mucous membranes of the mouth, nose, throat, and lungs depend on vitamin A to remain moist. Vitamin A is also an important antioxidant that may play a role in the prevention of certain cancers. No clinical evidence yet supports this conclusively, but it is under investigation.

Food Sources of Vitamin A

The. retinol, retinal, and retinoic acid forms of vitamin A are supplied primarily by foods of animal origin such as

• dairy products,
• fish
• liver.

Some foods of plant origin contain the antioxidant, beta-carotene, which the body converts to vitamin A. Beta-carotene, comes from fruits and vegetables, especially those that are orange or dark green in color. All the following foods are rich in Beta-carotene.

• carrots,
• pumpkin,
• winter squash,
• dark green leafy vegetables
• apricots,

How much Vitamin A do we need?

The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg/ day for adult males and 700 mcg/day for adult females.

Who needs supplemental vitamin A?

Studies indicate that vitamin A requirements may be increased due to hyperthyroidism, fever, infection, cold, and exposure to excessive amounts of sunlight. Heavy drinkers (alcohol) or people with renal disease should also increase their intake of vitamin A.

Why might my body be deficient in vitamin A?

If you eat a normal and varied diet is it very unlikely you need to take supplemental vitamin A. Deficiencies are normally restricted to severely malnourished people. Night blindness and very dry, rough skin may indicate a lack of vitamin A. Other signs of possible vitamin A deficiency include decreased resistance to infections, faulty tooth development, and slower bone growth.

Signs of toxicity from vitamin A

In the USA, the incidence of toxicity is common, rather than deficiency. The vitamin is fat-soluble and builds up over time. Some multivitamin supplements contain high doses of vitamin A. Retinol is the form of vitamin A that causes the greatest concern for toxicity. If you take a multivitamin, check the label to be sure the majority of vitamin A provided is in the form of beta-carotene, which appears to be safe.

Some medications used to treat acne, psoriasis, and other skin conditions contain compounds that mimic retinol in the body. Much like excessive intake of dietary retinol, these medications have been shown to negatively impact bone health and result in delayed growth in children and teens.

Symptoms of vitamin A toxicity include

• dry, itchy skin,
• headache,
• nausea,
• loss of appetite.

Signs of severe overuse over a short period of time include

• dizziness,
• blurred vision
• slowed growth.

Vitamin A toxicity can also cause severe birth defects (exercise caution if you are pregnant or suspect you may be)and may increase the risk for bone loss and hip fractures.

Vitamin D

Vitamin D, what is it and what does it do?

Vitamin D plays a critical role in our body’s use of calcium and phosphorous. It works by increasing the amount of calcium absorbed from the small intestine, helping to form and maintain bones. (See Covid and Vitamins section in the footer)

Vitamin D benefits us in the following ways:

• playing a role in immunity
• controlling cell growth
• may protect against osteoporosis, high blood pressure, cancer, and other diseases.
• Children need adequate amounts of vitamin D to develop strong bones and healthy teeth.

Food sources of Vitamin D

The primary food sources of vitamin D are:

• milk,
• other dairy products fortified with vitamin D.
• oily fish (e.g., herring, salmon, and sardines)
• cod liver oil.

In addition to the vitamin D provided by food, we obtain vitamin D through our skin which produces vitamin D in response to sunlight.

How much Vitamin D do we need?

In the absence of adequate sun exposure, at least 800 to 1,000 IU of vitamin D3 may be needed to reach the circulating level required to maximize vitamin D’s benefits. From 12 months to age fifty, the RDA is set at 15 mcg, which is the recommendation for the maintenance of healthy bones in adults.

Exposure to ultraviolet light is necessary for the body to produce the active form of vitamin D. Ten to fifteen minutes of sunlight without sunscreen on the hands, arms, and face, twice a week is sufficient to receive enough vitamin D. This can easily be obtained in the time spent riding a bike to work or taking a short walk with arms and legs exposed. As long as you get into the sun every now and again, you don’t need any supplemental vitamin D.

Who may require supplemental vitamin D?

The following populations may require extra vitamin D in the form of supplements or fortified foods:

• Exclusively breast-fed infants: Human milk only provides 25 IU of vitamin D per liter. All breastfed and partially breastfed infants should be given a vitamin D supplement of 400 IU/day.
• Dark Skin: Those with dark pigmented skin synthesize less vitamin D upon exposure to sunlight compared to those with light pigmented skin.
• The Elderly: This population has a reduced ability to synthesize vitamin D upon exposure to sunlight, and is also more likely to stay indoors and wear sunscreen which blocks vitamin D synthesis.
• Covered and protected skin: Those that cover all of their skin with clothing while outside, and those that wear sunscreen with an SPF factor of 8 or greater, block most of the synthesis of vitamin D from sunlight.
• Disease: Fat malabsorption syndromes, inflammatory bowel disease (IBD), and obesity are all known to result in a decreased ability to absorb and/or use vitamin D in fat stores.

Signs of Vitamin D deficiency

Symptoms of vitamin D deficiency in growing children include

• rickets (long, soft bowed legs)
• flattening of the back of the skull

Vitamin D deficiency in adults may result in

• osteomalacia (muscle and bone weakness),
• osteoporosis (loss of bone mass).
• increased risk of common cancers, autoimmune diseases, hypertension, and infectious disease.

Why might my body be deficient in vitamin D?

Research shows that vitamin D insufficiency affects almost 50% of the population worldwide; an estimated 1 billion people. The rising rate of deficiency has been linked to a reduction in outdoor activity and an increase in the use of sunscreen among children and adults.

Those who live in inner cities, wear clothing that covers most of the skin, or live in northern climates where little sun is seen in the winter are also prone to vitamin D deficiency.

Since most foods have very low vitamin D levels (unless they are enriched) a deficiency may be more likely to develop without adequate exposure to sunlight. Adding fortified foods to the diet such as milk, and for adults including a supplement, are effective at ensuring adequate vitamin D intake and preventing low vitamin D levels.

Signs of toxicity from vitamin D

High doses of vitamin D supplements coupled with large amounts of fortified foods may cause accumulations in the liver and produce signs of poisoning. Signs of vitamin D toxicity include;

• excess calcium in the blood,
• slowed mental and physical growth,
• decreased appetite,
• nausea and vomiting.

It is especially important that infants and young children do not consume excess amounts of vitamin D regularly, due to their small body size.

Vitamin E: Tocopherol

Vitamin E, what is it and what does it do?

Vitamin E benefits the body by acting as an antioxidant and protecting vitamins A and C, red blood cells, and essential fatty acids from destruction. Older faulty research suggested that taking antioxidant supplements, vitamin E in particular might help prevent heart disease and cancer.

Newer findings indicate that people who take antioxidant and vitamin E supplements are not better protected against heart disease and cancer than non-supplement users. Many studies do show a link between regularly eating an antioxidant-rich diet full of fruits and vegetables, and a lower risk for heart disease, cancer, Alzheimer’s Disease, and several other diseases.

In short, research shows that to receive the full benefits of antioxidants and phytonutrients in our diet, we need to consume these compounds in the form of fruits, vegetables, nuts, and seeds. Swallowing pills or supplements does not ensure the same benefits.

Food Sources of Vitamin E

About 60 percent of vitamin E in our diet comes from;

• vegetable oil (soybean, corn, cottonseed, and safflower).
• This also includes products made with vegetable oil (margarine and salad dressing).
• fruits and vegetables,
• grains,
• nuts (almonds and hazelnuts),
• seeds (sunflower)
• fortified cereals.

How much Vitamin E do we need?

The Recommended Dietary Allowance (RDA) for vitamin E is based on the most active and usable form called alpha-tocopherol.

Food and supplement labels list alpha-tocopherol as the unit international units (IU) or micrograms (mcg), not in milligrams (mg). One microgram of alpha-tocopherol equals 1.5 International units (IU).

RDA guidelines state that males and females over the age of 14 should receive 15 mcg (22.5 IUs) of alpha-tocopherol per day. Consuming vitamin E in excess of the RDA does not result in any added benefits.

Signs of Vitamin E deficiency

Vitamin E deficiency is rare. Cases of vitamin E deficiency usually only occur in premature infants and in those unable to absorb fats. Since vegetable oils are good sources of vitamin E, people who excessively reduce their total dietary fat may not get enough vitamin E.

Signs of toxicity from vitamin E

There are no noted signs of toxicity however it’s important to note the following. Megadoses of supplemental vitamin E may pose a hazard to people taking blood-thinning medications such as Coumadin (also known as warfarin) and those on statin drugs.

Vitamin K

What is Vitamin K

Vitamin K is naturally produced by the bacteria in the intestines. It plays an essential role in;

• normal blood clotting,
• promoting bone health,
• helping to produce proteins for blood, bones, and kidneys.

Food Sources of Vitamin K

Good food sources of vitamin K are;

• green, leafy vegetables such as turnip greens, spinach, cauliflower, cabbage, and broccoli,
• certain vegetable oils including soybean oil, cottonseed oil, canola oil, and olive oil.

Animal foods, in general, contain limited amounts of vitamin K.

How much Vitamin K do we need?

To help ensure people receive sufficient amounts of vitamin K, an Adequate Intake (AI) has been established for each age group. Please refer to the table below

What are the dangers of insufficient Vitamin K

Without sufficient amounts of vitamin K, hemorrhaging (bleeding) can occur.

Why might my body be deficient in vitamin K?

Vitamin K deficiency may appear in infants or in people who take anticoagulants, such as Coumadin (warfarin), or antibiotic drugs. Newborn babies lack the intestinal bacteria to produce vitamin K and need a supplement for the first week.

Those on anticoagulant drugs (blood thinners) may become vitamin K deficient, but should not change their vitamin K intake without consulting a physician. People taking antibiotics may lack vitamin K temporarily because intestinal bacteria are sometimes killed as a result of long-term use of antibiotics.

People with chronic diarrhea may have problems absorbing sufficient amounts of vitamin K through the intestine and should consult their physician to determine if supplementation is necessary.

Signs of toxicity from vitamin K

Although no Tolerable Upper Intake Level (UL) has been established for vitamin K, excessive amounts can lead to the breakdown of red blood cells and liver damage. People taking blood-thinning drugs or anticoagulants should moderate their intake of foods with vitamin K because excess vitamin K can alter blood clotting times. Large doses of vitamin K are not advised.

Water-Soluble Vitamins

We’ll deal with these next and start with the daddy of the group, the B Complex family. Our bodies use this family of vitamin siblings extensively, so the next section is lengthy, to address all the B Complex vitamins. 

B-Complex Vitamins

What are B-Complex vitamins

Eight of the water-soluble vitamins are grouped together as the vitamin B-complex group:

• thiamin (vitamin B1),
• riboflavin (vitamin B2),
• niacin (vitamin B3),
• vitamin B6 (pyridoxine),
• folate (folic acid),
• vitamin B12,
• biotin
• pantothenic acid.

The B vitamins are widely distributed in foods, and they function as coenzymes that help the body obtain energy from food.

B1 or Thiamin

Thiamin helps to release energy from foods, promotes normal appetite, and plays a role in muscle contraction and conduction of nerve signals.

Food Sources

• pork
• legumes
• fish
• peas
• liver

Most commonly, thiamin is found in whole grains and fortified grain products such as cereal, and enriched products like bread, pasta, rice, and tortillas. The process of enrichment adds back nutrients that are lost when grains are processed. Among the nutrients added during the enrichment process are thiamin (B1), niacin (B3), riboflavin (B2), folate, and iron.

Recommended Dietary Allowance (RDA)

1.2 mg/day for adult males and 1.1 mg/day for adult females

Thiamin Deficiency

Certain groups may be at risk for thiamin deficiency including;

• people with alcohol dependence
• people with HIV/AIDS
• people who have undergone bariatric surgery
• those with low dietary intake, like older adults.
• Alcoholics are especially prone to thiamin deficiency

Symptoms of thiamin deficiency include:

• mental confusion
• muscle weakness
• wasting
• water retention (edema)
• enlarged heart
• a disease known as beriberi.

Thiamin deficiency is currently not a problem in the United States.

Thiamin over consumption

There are currently no known side effects from the overconsumption of Thiamin.

B2 — Riboflavin

Riboflavin helps to release energy from foods. It is important for the growth, development, and function of the cells in the body. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin.

Food Sources

Food sources for Riboflavin include

• eggs
• organ meats (liver and kidney)
• dark green vegetables
• milk
• whole and enriched grain products

Ultraviolet light is known to destroy riboflavin, which is why most milk is packaged in opaque containers instead of clear.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females.

Riboflavin Deficiency

Under consumption of riboflavin is extremely rare in the United States. Groups at risk include vegan athletes and pregnant and breastfeeding women and their babies.

Symptoms of deficiency include skin disorders, cracks at the corners of the mouth, hair loss, itchy and red eyes, reproductive problems, and cataracts.

Riboflavin overconsumption

There are no known problems associated with the overconsumption of riboflavin

B3 — Niacin, Nicotinamide, Nicotinic Acid

Niacin is involved in energy production and critical cellular functions.

Food Sources

Niacin is present in a wide variety of foods including animal and plant sources.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for niacin is 16 mg/day for adult males and 14 mg/day for adult females.

Niacin Deficiency

Niacin deficiency is not a problem in the United States. It mostly affects people who eat very limited diets and diets low in protein. Pellagra is a disease state that occurs as a result of severe niacin deficiency.

Symptoms include skin problems, digestive issues, and mental confusion.

Niacin overconsumption

Consuming large doses of niacin supplements beyond 35mg/day may cause;

• flushed skin
• rashes
• hypotension symptoms
• liver damage.

Over-consumption of niacin is not a problem if it is obtained through food. If the source is a pill, then you need to be concerned.

B6 — Pyridoxine, Pyridoxal, Pyridoxamine

Vitamin B6 aids in protein metabolism, red blood cell formation, and behaves as an antioxidant molecule. It is also involved in the body’s production of chemicals such as neurotransmitters and hemoglobin.

Food Sources

Sources for Vitamin B6 include;

• legumes
• organ meats
• fish
• meats
• starchy vegetables
• whole grains and fortified cereals.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for vitamin B6 is 1.3 mg/day for adult males and females through age fifty. The RDA for male and females over fifty years of age is 1.7 mg and 1.5 mg, respectively.

Vitamin B6 Deficiency

Vitamin B6 deficiency is uncommon and usually associated with low concentrations of other B-complex vitamins, like vitamin B12 and folic acid. Deficiency symptoms include;

• dermatitis
• swollen tongue
• peripheral neuropathy
• anemia
• depression and confusion
• weakened immune function.

A vitamin B6 deficiency in infants can cause irritability, acute hearing issues, and convulsive seizures.

Vitamin B6 overconsumption

No known issues from food sources, but chronic excess doses of vitamin B6 from supplements have been known to result in nerve damage.

The Food and Nutrition Board (FNB) has established an upper limit of 100 mg/day for adults.

Folate — Folic Acid, Folacin

Folate aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects. Folate may also play a role in controlling homocysteine levels, thus reducing the risk for coronary heart disease.

Food Sources

Sources of folate include

• liver
• kidney
• dark green vegetables
• meats
• legumes
• fish
• whole grains, fortified grains, and cereals.

Check the nutrition label to see if folic acid has been added.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for folate is 400 mcg/day for adult males and females. Pregnancy will increase the RDA for folate to 600 mcg/day.

Folate Deficiency

Deficiency affects cell growth and protein production. This can lead to overall impaired growth. Anemia is the primary clinical sign of folate deficiency and includes symptoms like;

• fatigue
• headache
• heart palpitations.

A folate deficiency in pregnant women or of childbearing age may result in the delivery of a baby with neural tube defects, such as spina bifida.

Folate overconsumption

No known benefits, and may mask B12 deficiency as well as interfere with some medications. There is an established upper limit for folate from supplements or fortified foods of 1000 mcg/day.

B12 — Cobalamin

Cobalamin, aids in the building of genetic material, production of normal red blood cells, and maintenance of the nervous system.

Food Sources

Vitamin B12 can only be found naturally in foods of animal origin such as;

• meats
• liver
• kidney
• fish
• eggs
• milk and milk products
• oysters
• shellfish

Some fortified foods, like breakfast cereals and nutritional yeast, may also contain vitamin B12.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for vitamin B12 is 2.4 mcg/day for adult males and females. Many adults over the age of fifty do not get enough vitamin B12. The dietary guidelines recommend eating foods fortified with vitamin B12, such as fortified cereals.

Vitamin B12 Deficiency

Deficiency most commonly affects vegans, infants of vegan mothers, and the elderly. Symptoms of deficiency include;

• anemia
• neurological changes, such as numbness and tingling in the hands and feet.

In order to prevent vitamin B12 deficiency, a dietary supplement should be taken. Some people develop a B12 deficiency because they cannot absorb the vitamin through their stomach lining. This can be treated with intramuscular vitamin B12 injections.

Vitamin B12 overconsumption

There are no known problems associated with the overconsumption of vitamin B12.

Biotin

Biotin helps release energy from carbohydrates and aids in the metabolism of fats, proteins, and carbohydrates from food.

Food Sources

Sources of Biotin include;

• liver
• kidney
• egg yolk
• milk
• most fresh vegetables
• yeast breads and cereals.

Recommended Dietary Allowance (RDA)

The Adequate Intake (AI) for Biotin is 30 mcg/day for adult males and females.

Biotin Deficiency

Biotin deficiency is uncommon. Symptoms of deficiency may include;

• hair loss
• skin rashes
• brittle nails

For this reason, biotin supplements are often promoted for hair, skin, and nail health. However, these claims are only a few case reports and small studies.

Biotin overconsumption

No known problems are associated with the overconsumption of Biotin.

B5 — Pantothenic Acid

Pantothenic Acid is involved in energy production, and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.

Food Sources

Almost all plant- and animal-based foods contain pantothenic acid in varying amounts. Richest dietary sources include;

• fortified breakfast cereals
• liver
• kidney
• meats
• seeds.

Recommended Dietary Allowance (RDA)

The Adequate Intake (AI) for Pantothenic Acid is 5 mg/day for both adult males and females. Pregnancy will increase the AI for Pantothenic Acid to 6mg /day.

Pantothenic Acid Deficiency

Deficiency is uncommon due to its wide availability in most foods.

Pantothenic Acid overconsumption

No problems with overconsumption are known for Pantothenic Acid. Rarely, diarrhea and gastrointestinal distress will occur.

Vitamin C — Ascorbic Acid

The body needs vitamin C, also known as ascorbic acid or ascorbate, to function properly. It benefits the body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together.

Vitamin C also aids in;

• wound healing
• bone and tooth formation
• strengthening blood vessel walls
• improving immune system function
• increasing absorption and utilization of iron
• acting as an antioxidant.

Vitamin C works in combination with vitamin E as an antioxidant. It plays a crucial role in neutralizing free radicals throughout the body.

Food Sources

Many fruits and vegetables contain vitamin C, the best sources are

• citrus fruits
• peppers
• kiwi
• strawberries
• broccoli.

For example, one orange, one kiwi, 6 oz. (3/4 cup) of grapefruit juice, or 1/3 cup of chopped sweet red pepper each supply enough vitamin C for one day.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for Vitamin C is 90 mg/day for adult males and 75 mg/day for adult females. For those who smoke cigarettes, the RDA for vitamin C increases by 35 mg/day, in order to counteract the oxidative effects of nicotine.

Vitamin C recommendations also increase during pregnancy and lactation.

Vitamin C Deficiency

Rare in the United States, severe vitamin C deficiency may result in the disease known as scurvy, causing fatigue and a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.

The following conditions have been shown to increase vitamin C requirements;

• Environmental stress, such as air and noise pollution
• Tissue healing of wounds
• Growth (children from 0- 12 months, and pregnant women)
• Fever and infection
• Smoking

Vitamin C overconsumption

Even though it is a water-soluble vitamin that the body excretes it can be toxic if doses are high, vitamin C overdoses increase the risk of adverse health effects including;

• kidney stones
• diarrhea
• rebound scurvy
• increased oxidative damage.

For this reason, there is an established upper limit of 2000 mg/ day, and maintaining this dosage isn’t advisable over a prolonged period.

Vitamin C as an antiviral

Ascorbic acid (Vitamin C) is a well-established anti-viral agent and is known for its properties to destroy the influenza virus in its early stages.

In a 2013 study entitled Vitamin C Is an Essential Factor on the Anti-viral Immune Responses through the Production of Interferon-α/β at the Initial Stage of Influenza A Virus (H3N2) Infection, the authors found the following.

‘vitamin C shows in vivo anti-viral immune responses at the early time of infection, especially against influenza virus, through increased production of IFN-α/β’

Although these tests were conducted in mice the results hold promise for human trials. Again, dosages need to be administered early in the course of infection to have any marked effect and influenza viruses differ. What may prove effective against one virus may be ineffective against others.

Covid and Vitamins

How you respond to the coronavirus isn’t just up to your immune system. There are genetic markers that may expose you to a higher risk of developing serious Covid, you may have other conditions that you may not be aware of at the time of infection, lung or heart conditions for instance, or you may suffer one of the myriad conditions we know of that aggravate your bodies response to the coronavirus.

Your immune system, assuming your body is in optimal condition, should isolate and destroy the coronavirus by producing its own antibodies. Some of the vitamins we’ve discussed above can help to ensure your immune system is functioning properly. None of them, however, no matter the dosage you take, can guarantee it. In fact, as you’ve seen, dosing yourself with high levels of certain vitamins can be potentially life-threatening.

The role of Vitamin C in combatting Covid

When doctors used vitamin C, for example in early treatments of Covid, doses were incredibly high (see below). Results were questionable and varied from patient to patient. There is no clinical trial anywhere, and there have been many, many trials, that have shown that vitamin C is anything more than slightly beneficial in preventing colds and influenza. If you don’t have enough in your system, that may increase your risk of contracting colds and flu, so do keep your levels topped up.

The main benefit claimed by Chinese doctors involved in three separate studies in China was a reduction in inflammation in lung tissue for patients infected with COVID19. Dosages were massive. Participants in the experimental group received 24 grams of IV vitamin C per day for 7 days. That’s more than 260 times the Daily Value (DV) for vitamin C for adults and children age 4 years old and up, which is 90 mg per day.

The study description notes that vitamin C is an antioxidant that may help prevent cytokine-induced damage to the lungs. Cytokines are small proteins released by cells, which trigger inflammation and respond to infections. COVID19 targets the lungs and causes widespread inflammation. You can read the full report here and it should be stressed that although the treatment may indeed offer some relief when used in conjunction with other treatments, vitamin C therapy is in no way a cure for Covid.

The takeaway from this is the following. It would appear there is some benefit to be obtained in taking Vitamin C before the onset of a cold or flu. The benefits of administering very high doses of Vitamin C to patients already infected appear to be negligible.

Here’s Medika’s advice for anyone looking to boost their immune system to better ward off seasonal viruses. Remember this is an aid for your immune system, it’s not going to make you bulletproof, nothing can offer 100% protection, but you’re looking to give your body its best fighting chance.

Rule 1. Depending on your personal circumstances, health, and diet, take in an adequate daily dosage of the following;

• Vitamin A
• An adequate B-Complex mix that contains all the vitamins listed above.
• Vitamian C
• Vitamin D

Rule 2. Stick to RDA’s Increasing dosages wont increase efficacy and may actually stop your body from absorbing other much needed nutrition from foodstuffs. Your goal here is to give your body a little boost, not create more health-related issues.

Zinc

Yes, we know its not a vitamin, but rather a mineral. Consider this a guest feature as it goes hand in hand with most home care recipes for a coronavirus infection. If you’re treating yourself at home with a view to reducing your risk of infection from the coronavirus, there is some evidence to suggest Zinc may be beneficial. Keep in mind that once you have contracted the coronavirus, there is little evidence to suggest Zinc is helpful in fighting Covid.

Zinc may have effects against viruses. It appears to lessen symptoms of the rhinovirus (common cold), but researchers can’t yet explain exactly how this works. In addition, there is some evidence that zinc has some antiviral activity against the herpes virus. 

Keep to the recommended daily dosage of 40 mg daily. Routine zinc supplementation is not recommended without the advice of a healthcare professional and adverse symptoms like nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage can occur.

The post What are Vitamins and What Role do They Play in Your Health? appeared first on Medika Life.

This guide will help you navigate the often treacherous path. We’ll examine the negative things you need to aware of first and then provide you with useful tools to assess potential treatments that cross your path.

Managing Expectations

It’s human nature to want to wish for things, for a better life, better health, or sometimes, if you suffer from something like chronic pain, just simple pain relief, however temporary. It’s also in our natures to very quickly develop unrealistic expectations. These are the mechanisms that will be used against you to sell you snake oil, feeding your wishes and expectations and this is the number one thing you need to be aware of and guard against in your quest for better health.

Don’t expect the following and you won’t be disappointed.

• A miracle cure — sorry, but these don’t exist in either sphere of health, modern or traditional. If they did, they’d be front-page news, licensed by big pharma and you’d be right back in your doctor’s consulting room, queueing for a prescription.
• Also no “secret” cures. If something was in fact beneficial for your condition, don’t you think the person selling it would be advertising it everywhere? Of course, they’re business people. If someone says “secret” run rapidly in the opposite direction. It’s either illegal, dangerous, or both.
• Immediate relief. Pack an overnight bag. You’re going to be a while on this trip and make yourself consciously aware of the fact that not everyone finds relief for their chronic conditions. Some do and you may be one of the lucky ones, just manage those expectations so you aren’t devastated if things don’t pan out.
• Cheap alternatives to prescribed medications. The alternate health sector, despite trying its best to convince you it’s a direct descendant of Gandhi, is in fact comprised of astute and shrewd business people. If they happen upon products that prove effective, they aren’t going to give them away. Prepare to shell out a not inconsiderable amount of your hard-earned money and another really good reason to make sure you’re picking a potential treatment and not overpriced bottled water.

Now, let move onto a list of commonly committed errors made by people who are desperately seeking relief. Be aware of these and try and avoid them if at all possible.

Common Pitfalls

Pricepoint

Expensive doesn’t mean it works or works better. We naturally associate price with quality and marketers are all too well aware of this. Coty’s $500 face cream costs as much to make as Target’s $10 tub. Alternative health is overrun by claims of amazing new extracts that are obtained by milking a Tibetan Lllama under a rising moon at an elevation of exactly 22000 feet while humming the theme tune to My Fair Lady. Don’t fall for it.

Another favorite ploy is to show you the incredibly expensive laboratory they use to manufacture these high price products. Again, sales gobbledegook, designed to fleece you. Look for active ingredients in the product that you’re interested in and google them. Odds are you’ll be able to buy the exact same thing for a tenth of the price and sometimes less. Fancy packaging does not magically make something more effective.

A friend of a friend

Seriously? If someone suggested their friend was using a new additive in their car’s engine, would you rush out and buy it without first giving it the once over? Cars differ hugely, in terms of engine, fuel, and a host of other conditions, not unlike your body. Simply because they all boast four wheels doesn’t mean they’re the same and this logic applies tenfold over to you. Your body is unique, your condition is unique and the way you will react to any form of treatment is unique.

By all means, consider the product, but make sure you’re comparing apples with apples. Find out exactly who the recommendation comes from and the condition they’re suffering from. What other medication or products do they use? For how long were they on the product? All of this matters as we’ll show you further on.

Trust

Easily given by most and more easily abused by many. Approach alternative health with a massive dose of cynicism and you’ll be fine. If you’re wondering what possible motivation anyone could have for wanting to mislead you, here is the simplest way of putting it. $$$. Alternative Health is one of the most lucrative markets in the world and the profits annually from the industry are eye-watering.

Accreditation and certification

Both of which are zero guarantees of honesty, in many instances don’t really exist and more often than not have absolutely nothing to do with being able to accurately treat your condition. Healthcare is incredibly complex and pharmacology and its interactions with our systems are even more complex. Anyone who yells loudly about their qualifications is trying to baffle you with bullshit. Ethical, properly qualified people don’t lead with their qualifications, they use their knowledge and allow their experience and expertise to speak for them.

Customer Testimonials

The more prominent and glowing the testimonial, the more likely it is to be a complete and utter fabrication. People describing how their life has gone from the depths of despair to a Sunday picnic in the local park are not being truthful. They’ve been paid to lure in suckers and you’re next if you don’t have your wits about you. Always, always be critical, and do your own research, don’t rely on the word of the manufacturer.

That’s more than enough of the negative side of alternative health. Let’s focus now on helping you navigate this world safely in your personal quest for your holy grail of health.

Planning

If you want to actually find something that really helps you, or perhaps a combination of products, then careful planning is essential. If you’re lazy and couldn’t be bothered, then you’re probably better off closing this article now, but I am assuming that if you’re at this point then you’ve been down a pretty rocky road already and that you’ve exhausted the treatments modern medicine has to offer.

With a little planning and careful execution, you can begin a process of trial and error because that is essentially what you’ll be doing. Trying one product and then the next, unless you’re lucky enough to happen on something first go. It does happen, but it’s a rarity. You cant decide if something is actually helping unless you monitor it, and I do mean monitor. To do that properly I’d suggest a spreadsheet of sorts. This is your starting point.

Create a spreadsheet that allows you to track the products you are testing to properly understand how they are affecting your body. You can not do this in your head, it has to be either in an electronic format or on paper. Go with what suits you best. Rather than long-winded explanations, Medika has set up a sheet that you can download here as a PDF to print if you want to go the old-fashioned route, or you can download the XLS spreadsheet here and use it in Google docs to get you started.

I recommend using Google docs as it will allow you access from anywhere to add symptoms that may suddenly present. You’re doing this for two reasons. You will need to stay on something for at least a month to really form a clear picture of whether it is helping or not. Don’t bin something after two days as you may be costing yourself a potential treatment. Some ingredients take time to build up in your system and benefits may only become apparent after two or three weeks.

The most important info you want to capture here is any improvement in your condition and any side effects. Obviously, if something you’re taking chronically upsets your stomach or worsens your symptoms, stop taking it. You also need to observe the following rules if you’re going to do this properly.

• Stick to any recommended sort of dosage. Some products will allow you to increase the dosage amount with minimal risk. If you don’t see any noticeable effects after two weeks, and you’re testing something that allows for this, consider upping the dosage slightly. Don’t go overboard and always be aware of any side effects.
• Try and keep to a dosing schedule, so always the same time of the day, preferably n the mornings. This will allow you to monitor any effects more closely. As with most medicines, if your timing is off by an hour or two, it’s not going to make a spectacular difference.
• ALWAYS note down any effect the medication has on you that is not in keeping with your normal day-to-day experience.
• This should be obvious, but I’ll mention it anyway. Never test out more than one product at a time. If something works, you’ve no idea which product is responsible. You can also react badly to one and not know which product is to blame. This could cost you a working treatment.

Once your “clinical trial” is over, sit and go through your data. You’re going to face three choices.

• No improvement at all in your condition. This one is simple. Bin the product and move on.
• A mild improvement. This doesn’t simply relate to your symptoms you suffer from, but consider your health in general. If the product has had a positive effect on your overall health, set it aside for now. It may come in useful later and I’ll explain further on how.
• A major improvement. Well done, your careful and considered methodical testing has paid off. Enjoy the rewards.

Selecting a product to trial

This is the difficult bit. I’d recommend starting a list as things are going to complicated really quickly. Again, Medika has set up a spreadsheet you can modify to suit your own needs, the XLS file is here and PDF is here. Make a coffee, get comfy in front of the computer and pull up Google. I’d recommend starting with Google first for two simple reasons. Quacks and con artists.

Facebook, WhatsApp, Twitter, and other social media platforms are the main tools used by fraudulent and dishonest alternate health marketers to sell their poisons and snake oil. Don’t think you’re safe in closed support groups either as they often create these to sell out of public view. To be really safe, your first foray into identifying a treatment is best undertaken on your own. I would recommend any of the following search terms or something in the same vane to get you going. Let’s assume you’re looking for a treatment to help with chronic pain.

Note the following. This article assumes you are completely educated, to the best of your abilities, about your condition and symptoms. if you arent, start there. For the rest, you’re ready to get searching.

• Latest research on chronic pain
• Ingredients known to affect pain receptors. You can expand this search to investigate products known to counteract opioid addiction.
• New trials for chronic pain treatment (check active ingredients in these products and take your search further from there)
• natural inhibitors of pain

It’s also crucial that you do your research to really understand what your dealing with in terms of your condition. Educate yourself, for instance, on the known mechanisms of pain, the processes, and how modern medicine addresses these. Educate yourself on your condition, it’s crucial as you’re on your own here and any knowledge you acquire is useful, as long as that info is from reliable sources. We recommend sticking to large medical websites and recognized publishers of medical research. Here’s why.

Any product you find that helps you is going to act on the same centers of pain as commercial products. The mechanical actions of your symptoms remain the same, irrespective of whether you’re using big pharma products or something your neighbor grows in his hothouse. It’s so important that you grasp this as it will help you avoid scammers and quacks.

For instance, if you suffer crippling migraines, rubbing cow dung on your toes isn’t going to resolve the problem. It’s a silly example but you follow the logic? Understand the mechanisms involved in your condition and you’ll have a much easier time weeding out potential cons.

What’s out of bounds?

If it’s bad for you, don’t use it. Again common sense and google will set you dead to rights. If there are articles debunking a certain treatment, pay attention to these. People don’t waste their time trying to junk legitimate or potentially helpful treatments, they warn the public about real danger. Medika does this and we do it responsibly, as do most of our colleagues. An excellent example of this is our article on Kratom, a substance that shows promise for those suffering from chronic pain.

We were initially skeptical of the product’s claims but engaged with many users and found there is a definite benefit to users for various conditions, much like the once frowned on marijuana, now the darling of alternate health. We have concerns about various forms of Kratom that are synthesized and concentrated. We advised users who wanted to try it, to stick to natural versions, brewed in a tea, and to keep dosages low.

Kratom is banned in some countries and is still considered a dangerous drug in some states in the US. Is it safe for you to try? Almost certainly, if you use it responsibly, keep to low doses and ensure you’re purchasing a legitimate product. In other words, be responsible and carefully monitor your trial. As long as something doesn’t pose a direct risk to your health (for instance, and again I can’t believe I’m saying this, the stupidity of ingesting bleach, hydrogen peroxide, or anything your sane mind suggests you shouldn’t be ingesting) then you’re probably safe.

No clear winners

Remember the earlier bit about managing expectations? Some people do find treatments that alleviate or in rare instances, completely resolve their symptoms. The really lucky ones might happen on a cure that works for them. Remember that cruel mistress called nature. What works for your friend’s friend, probably isn’t going to work for you. What you’re more likely to find is this.

A number of different products, each of which contributes in some way to reducing your symptoms or make them more manageable. Consider this a win. Let’s say you’ve identified four natural products. You’re now in a position, armed with your “clinical trial” data to start testing these again. Check carefully to ensure there are no known interactions between the products and select the two most effective products.

now you can start to drink both each day. You’ll know from your previous trials how long it took for the effects of these products to manifest. If it was a week, wait an additional week to see whether the two products offer a more significant improvement if used together. Then add in the third and repeat, finally adding the fourth. By the end of the sixth week, assess your data and then continue your assessment for an additional four weeks,

You will very possibly find that when combined, the four products offer a significant improvement unless they have known interactions. Decide if the combined effect is sufficient to allow you to resume a normal life. If not, consider continuing your search.

Peace of mind

If you suffer from severe allergies do invest in an Epipen or if your allergies are mild, keep a few antihistamines close by, just in case. Make sure people know what you’re testing out, just in case you do have a serious reaction. Even normal prescribed medicines come with risk, but the difference here is that these are normally very well-documented reactions with established treatment protocols. Always play it safe and make sure the fact you’re using a new product is public knowledge.

Beware of substances that are potentially addictive. If you’ve been down the opioid hole then I’m preaching to the converted and you’ll be all too well aware of how exchanging chronic pain for addiction isn’t a treatment that’s worthy of consideration. If you think you can control your use of an addictive substance, think again. It’s a no-win situation.

Finally, remember that supplements, vitamins, minerals, and herbs aren’t required to pass any stringent testing, and it’s easy to make claims relating to what a product can and can’t do. There is no clinical data available, either way, to prove or disprove claims. There is however an expansive body of work on almost every compound and ingredient known to man and you can access this with a little research and digging.

If you’ve decided to opt for physical treatments in conjunction with natural products, treat these in the exact same fashion you apply to your products. Keep meticulous notes on how you feel after treatment and assess these honestly over days and weeks> There is no such thing as being uncertain if something works, particularly where treatments are concerned. Don’t trust your memory, make copious notes and refer back to them.

Don’t discount the physical treatment aspect of alternative health. It makes up a large component and finding reliable, trustworthy, and skilled practitioners can make all the difference in the world, Chiropractors are a perfect example. A poorly qualified one can have a seriously negative impact on your health. Be selective and keep in mind that US standards for this field fall way short of those in countries like Spain or South Africa. Check everything! It’s your health and it’s your money. You don’t want to waste either.

Do your homework. It’s the most important part of alternative healthcare and it will keep you safe.

The post How to Embark Safely on the Path to Alternative Health appeared first on Medika Life.

Behind our family property at Rice Lake, Southern Ontario, lies a magical coniferous forest with trails to walk or cross country ski. And growing along the path is the aromatic Canadian cedar tree, majestic and teaming with life. Over the last season, my Mom and I have come to learn, the cedar we pass every day on our woods walks possesses health benefits and is ‘steeped’ in the local traditions of our Indigenous neighbors.

How to correctly identify Canadian Cedar Trees

Cedar, in Canada, refers to evergreen conifers (genus Thuja) of the cypress family (Cupressaceae). They are also called arbor vitae [Latin, “tree of life”]. Arborvitae is any of the five species of the genus Thuja, resinous, evergreen ornamental, and timber conifers of the cypress family, native to North America and eastern Asia. The tree under discussion is therefore botanically classified as a cypress, but commonly referred to (mistakenly) as a White Cedar. This article therefore ONLY refers to Thuja occidentalis

Traditionally the genus Cupressus is used medicinally in rheumatism, whooping cough, and styptic problem (Kuiate et al., 2006). It eliminates fluid retention and is used to promote venous circulation to the kidney and bladder area, to improve bladder tone (Thukral et al., 2014).

True cedars belong to the coniferous genus Cedrus (pine family) and are found from the Mediterranean to the Himalayas. Six species of Thuja are recognized: 2 in North America; 4 in eastern Asia. Western red cedar (T. plicata), found along the BC coast and western slopes of the Rocky Mountains, may attain 60 m in height, and 3 m in diameter. Eastern white cedar (T. occidentalis), growing to 25 m, occurs in the Great Lakes-St Lawrence forest region. The Asiatic species, T. orientalis, is often planted as an ornamental.

The Indigenous History of Canadian Cedar

In the book The Sioux Chef’s Indigenous Kitchen, authors Sean Sherman and Beth Dooley discuss the historical context of cedar from an Indigenous point of view:

Cedar is a sacred tree and, like sweetgrass and tobacco, is part of many ceremonies. It’s used to purify homes, in sweat-lodge ceremonies, and as a medicine.

Our home is close to the Indigenous reservation of the Ojibwa people. Cedar plays a central role in history, and current-day lives with the Ojibwa way of life and holds provenance within the cultures of other North American tribes.

According to the KBIC Health System, Cedar is considered one of the four sacred medicines with many practical uses in Indigenous life:

Like sage and sweetgrass, cedar is used to purify the home. It also has many therapeutic medicinal purposes. Cedar baths are healing. When cedar is put in the fire with tobacco, it crackles. When it does this, it is calling the attention of the spirits to the offering that is being made. Cedar is used in fasting and sweat lodge ceremonies as a form of protection: cedar branches cover the floor of the sweat lodge, and a circle of cedar surrounds the faster’s lodge.

What Traditional Health Benefits are ascribed to Canadian Cedar

Joseph Pitawanakwat, a resident of the Wikwemikong First Nation, teaches about hundreds of medicinal plants in 200 Indigenous communities and institutions. On his YouTube Channel, Creators Garden, Joseph recently spoke of the many health benefits traditionally ascribed to cedar:

• The tree holds a significant purpose in detoxification, stimulating the lymphatic system.
• It plays a vital role in fat absorption and transportation and therefore utilization. Great as an accompaniment for ketogenesis, and keto diets, fasting protocol, and cardiovascular exercise.
• The tea can lower chronic low-grade inflammation, the aging process’s primary drivers, and nearly every chronic disease.

Continuing with Indigenous traditions, Kim Wheatley, an Anishinaabe Ojibway Grandmother from the Shawanaga First Nation Reserve, prepares a hot cup of giishik or cedar Tea and shares the different benefits in the following Everyday Wellness video.

Other commonly ascribed health benefits include:

• An aid for respiratory conditions and clear phlegm and other breathing difficulties accompany colds and flu.
• The prevention of scurvy.
• Considered a natural diuretic and includes the active compounds cedrol, beta-cedrene, and thujopene.

Does Modern Science support these claims?

To address this, let’s examine the major components of T. occidentalis Essential Oil (EO), namely monoterpenoid ketones α‐thujone (69.8%), β‐thujone (9.5%), and fenchone (7.8%). The monoterpenoid alcohols terpinene‐4‐ol and p‐cymene‐8‐ol, and the diterpenoid beyerene are only present in low amounts (<3.0%).

We can address fenchone first. It has recognized and clinically validated medicinal value, promoting the healing of wounds, According to the study, performed on rats, researchers found;

The anti-inflammatory and antimicrobial activities of fenchone and limonene oil increased collagen synthesis and decreased the number of inflammatory cells during wound healing and may be useful for treating skin wounds.

Fenchone has proven anti-fungal properties and shown in clinical trials to reduce tumor volume, mass, and total viable cancer cells (in rats). Research showed the following;

EOM (100 or 150 mg/kg) and fenchone (60 mg/kg) reduced all analyzed parameters (tumor volume and mass, and total viable cancer cells). Survival also increased for the treated animals with EOM and fenchone. For EOM 150 mg/kg and 5-FU treatment, most cells were arrested in the G0/G1 phase, whereas for fenchone, cells arrested in the S phase, which represents a blockage in cell cycle progression.

It should be noted that results obtained with

It should be noted in terms of toxicology from the above clinical trial that fenchone induced decrease of AST and ALT, suggesting liver damage in the the test subjects.

Studies are ongoing on the effects of the main active compound. thujone, which is a compound used in absinth and has purported hallucinogenic properties. In veterinary science, the application of a topical cream for horses has been shown to produce anti-carcinogenic effects on cancer tumors and the plant is widely used in the treatment of animals.

There may as yet be additional undiscovered actions, as the White Cedar and its oil has only been assessed for its safe use as an anitmicrobial and as an insect repellant. It is utilized in these two fields because as an airborne agent or topical application, it has a demonstrated safety profile for humans.

Thujone is classified as a terpenoid, a natural toxin produced by many plant species e.g. Wormwood (Artemisia absinthium), Tansy (Tanacetum vulgare), Western red cedar (Thuja plicata), Sage (Salvia officinalis), and more. Its inclusion in food as a flavoring and preservative is heavily regulated in the West and in Europe.

Thujone interacts with the GABA receptors and is thus important in the regulation of stimuli in our neural system. This mechanism is most known for Absinth where thujone is the active compound suspected for causing hallucinations and great inspiration for the artists around 1900 in Europe.

Western Red Cedar needles contain the most Thujone among the plant species known to contain this compound. According to a report published in Springer;

Based primarily on in vitro experiments, genotoxicity and carcinogenic properties of thujones have also been detected in parallel with antimutagenic and immune-modulatory effects. Some of the controversial effects seem to be strongly dose-dependent. Data on antidiabetic and antimicrobial activities of thujones may show new ways to use them.

https://doi.org/10.1007/s11101-020-09671-y

Our Conclusion

There is definite scientific evidence of the impact of the White Cedar’s active compounds on many of the body’s systems traditional healers claim it affects. Further study is required to validate initial findings and to establish safe dosage.

Brewing Instructions

Initially, Shiela cut small sprigs of cedar and placed them inside a tea ball to steep in boiled water. The results were subpar, and the tea was weak in flavor. We have since changed our preparation to mimic the following easy instructions;

1. Collect 2 cups of fresh cedar leaves — do not use the bark.
2. In a medium saucepan, bring 4 cups of fresh filtered water to a boil. Add the cedar leaves to the water and allow to simmer.
3. After 10 to 15 minutes, strain the cedar leaves out of the water, which will now be a beautiful gold shade.

Drink and enjoy!

Small doses are best and consider drinking the tea when required. We do not recommend exceeding a cup a day!

Personal Testimonial

After discovering the broad spectrum of reported health benefits from our Indigenous neighbors, our family started 1 cup of cedar tea daily from the fall of 2020 onward.

From the first moment I touched my lips to the mug and drank in the rich aroma of cedar, I fell in love. If you prefer the cedar scent in your washroom and are reminded of the Pine-sol cleaning brand, you may struggle with the taste. And if you find the flavor overpowering, consider sweetening the tea with wild, local honey or maple syrup.

Resources

• The Splendid Table, Cedar Tea
• Blissful Vitality, Healing Cedar Tea
• Indigenous Sport & Wellness Ontario, The Benefits of Cedar Tea
• nomiforager.com, The Magic of Cedar
• Sherman, Sean. Dooley, Beth. The Sioux Chef’s Indigenous Kitchen, Ghost Dancer, LLC. University of Minnesota Press. 2017

Credit to my Mom, Sheila Beasley, who continues to teach me the wonders and bounties of our natural world, a life long learner of the incredible health benefits sitting outside our doorstep.

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