Nutrition. Vitamins. You.
Glutathione-The Antioxidant for Liver Health Dr. Claire Arcidiacono, ND Glutathione drips or in other words IV glutathione is a well-known treatment in holistic medicine. However many people are afraid of needles. Invite Health’s Glutathione Lozenges are an easy to use form of glutathione. You may …
Liver Function Tests Dr. Claire Arcidiacono, ND The Liver Basics! As an Invite health nutritionist one of the most important parts of my job is to help people understand their blood work. In general I find that when it comes to blood work liver …
From a Naturopath Point of View Part 5
Dr. Claire Arcidiacono, ND
You may have heard the saying that sleep and a good healthy diet are both the base of the pyramid of health. As a Naturopath I agree with this concept 100%! But while I agree it is important I understand that the practicality of “healthy diet and proper rest” can be confusing. Let’s start with sleep, shall we?
Why is sleep so important to our overall health? Well inadequate sleep has been found to affect our overall heart health. Those who don’t get enough sleep have a higher risk of coronary heart disease, high blood pressure, stroke and even obesity. Studies have also found that not getting enough sleep can affect our metabolism and even hormones such as insulin, ghrelin and leptin. Additionally those who aren’t getting enough sleep are more likely to get colds and other infections. Lastly memory and brain health can be affected. (1) These are just the most common reasons that sleep is important for our overall health.
How do you know if you’re getting enough sleep? How do you know if you are getting good quality sleep? Remember it’s not just how much sleep that matters but the quality of sleep also matters. In my clinical experience I have found that the following questions can help determine if you’re getting enough, good quality sleep. To start do you have trouble falling asleep and/or staying asleep? Do you wake up feeling energized or do you feel like you “need more sleep” to fee refreshed? I have found that the answers to these questions can help determine if your sleep is both adequate in quantity and quality. Please see the attached source to help determine how many hours of sleep are best for your age, https://www.nhlbi.nih.gov/health/sleep/how-much-sleep ! (2) For more information on sleep please check out Allie Might’s blog Are you getting enough sleep part 1.
The other part of the health equation is nutrition. This is where it can get tricky. A healthy diet can look different for everyone. For some people it can be the well-known Mediterranean diet. For others it means a vegetarian diet fits their goals better. As a Naturopath I will say that while there is no “one diet” there are some things that are important to incorporate into any healthy eating plan. These of course include vegetables, some fruit, protein and healthy fats. A healthy diet will also limit processed foods as well as added sugar. I always say the closer your food is to its original form the less processed it tends to be. What are some signs that your current eating plain is working well for you? When you are eating nutritious foods you will sleep well and have good energy. You will also find that your digestive system is working well. For example you will not have any constipation, gas, diarrhea or even bloating. You will also be less likely to get sick. If you’re eating plan is working well you will find it relatively easy to maintain a healthy weight. Your mood and even focus will be improved. Lastly, if your eating plan is working for you it will show in your annual blood tests. (3)
What are some ways to help improve sleep and nutrition?
I hope you enjoyed this Naturopathic view of different health topics. Our next topic will be focused on an important topic, our liver and kidney health.
Sources:
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~AN INTRODUCTION TO A NEW WELLNESS SERIES By: Allie Might, FMC, INHC, ATT Primary foods are an essential part of our health and wellness plan that is often overlooked and even misunderstood. While the topic of self-care in important, …
VEGAN AND VEGETARIAN~ THE SIMILARITIES, DIFFERENCES, BENEFITS AND TROUBLE
By: Allie Might, FMC, INHC, ATT
Vegan and vegetarian diets….or as many people commonly referred to them as, plant-based diets. I am often told “I eat well, I’m vegetarian” or “My diet is so good, I’m vegan”, but as I ask about meals, I come to realize that many people are not vegan or vegetarian. This is due to a misunderstanding as to what these diet theories actually mean. Let’s break these similar diets down, look at what each entails and see if this is an option for you.
There can be many benefits to adopting a vegan or vegetarian diet. It is believed to be helpful in lowering the risk of such health concerns like diabetes, heart disease, obesity and even cancer. Keep in mind that these benefits are not only due to the elimination of animal products, but also the incorporation of whole foods. You want to try to avoid becoming a “junk food vegan/vegetarian” by adding in a lot of processed proteins which can negate the benefits of adopting a vegan or vegetarian friendly diet.
A vegan diet is a diet free of animal products and by-products. While the elimination of animal protein from the diet is easy to remember, as it includes everything including beef, pork, poultry and fish/seafood. However, the by-products is sometimes what can trip people up. Animal by-products include, but may not be limited to, such items as eggs, dairy and cheese, whey, gelatin and even honey.
A vegetarian diet is similar to a vegan diet but with a bit of a variation. Vegetarian diets are free of animal proteins, however, animal by-products are allowed. Where it gets a little tricky is subcategories differentiating by-products. Lacto-vegetarians follow a standard vegetarian diet which includes dairy products such as milk, cheese, yogurt and butter but avoid eggs. An ovo-vegetarian avoids animal proteins and dairy products but consumes eggs. The last variation is the lacto-ovo vegetarian who eats all dairy products and eggs along with eliminating animal proteins.
Those that follow a vegan or vegetarian diet are more likely to be deficient in certain nutrients. Often times iron and b-vitamins need to be supplemented for these individuals.
Methyl-B is a methylated b-complex, which means it’s better absorbed by the body. Those that follow a vegan or vegetarian diet are more likely to be deficient in b-vitamins. Therefore, supplementing with a good complex is needed. B-vitamins are necessary for such areas as energy, brain health and the cardiovascular system.
Iron Plus Hx is an iron supplement that is non-constipating. It is not uncommon for vegans and vegetarians to be low in iron because most people get iron through meat sources. This elimination can make it difficult to get the right amount of iron through diet. Iron is essential as it help to transport oxygen in the blood. This is why often times those that have an iron deficiency may experience fatigue.
My basic recommendation when following a vegan or vegetarian diet is to make sure you are getting fresh fruits and vegetables and protein at each meal. I like to incorporate smoothies with a good protein powder (Plant Protein or Whey Protein powder) to start the day. How will you incorporate more vegan or vegetarian type meals into your weekly menu in a healthful way?
www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/
health.clevelandclinic.org/b-vitamin-benefits
www.webmd.com/diet/health-benefits-b-complex
www.webmd.com/vitamins-and-supplements/features/iron-supplements
