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Eastern Medicine & Natural Healing, Health for the Body, Herbs, Nutrition, Traditional Chinese Medicine

Ginger – The Root That Should Be In Everyone’s Fridge

April 25, 2016
Sliced Ginger Root

Happy Spring everyone! I hope that everyone is doing well and didn’t get too stressed out from tax season. I love spring because it is a time to start on new projects! (Review my post on nutritional and lifestyle tips for the spring season here.) Today’s post is the beginning of many food posts. I am a firm believer of using food as medicine, and today’s topic is no exception. Ginger has been touted for its many medicinal properties including stimulating digestion, treating colds and fevers, and alleviating nausea from chemotherapy.

Ginger is a root or rhizome, an enlarged underground stem that can be eaten fresh, dried, powdered, or as a juice. It is shaped like a palm with fingers and produced in tropical India, Jamaica, Fiji, Indonesia, and Australia. Part of the Zingiberaceae family, ginger’s siblings include cardamom and turmeric (two other important anti-inflammatory herbs).  The word ginger literally means “spirit” “liveliness” and “verve” (or vigor). And you will see that it does just that — it invigorates the body by increasing energy and circulation.

Here are some of the basic properties and functions to remember about ginger:

  • pungent flavor (review the five flavors here)
  • warming thermal nature (thermal nature review here)
  • stimulates digestion
  • boosts circulation and respiration
  • can treat colds and fevers
  • used for nausea from chemotherapy or morning sickness from pregnancy
  • anti-inflammatory by alleviating pain from arthritis
  • may normalize blood pressure
  • supports the liver and promotes bile release

Common Cold

Ginger is one of the first things you should reach for if you find yourself coming down with a cold or fever. It is a natural diaphoretic that stimulates perspiration, detoxifying the body and bringing our temperatures down. Its anti-inflammatory properties help to boost our immune systems and reduce pain or bodyaches. It also acts as an anti-histamine and decongestant, helping to ease cold symptoms. Add a slice of ginger, lemon, and honey to warm or room temp water as soon as you start feeling symptoms of a cold. Review my post on the common cold here.

Digestion Issues

The phenolic compounds found in this root help decrease gastric irritation by stimulating saliva and bile production. Studies have found that it can increase the rate of gastric emptying and stomach contractions in those with indigestion without affecting or decreasing their gut’s intrinsic peptides (proteins). It has also been found to inhibit H. pylori, which may help prevent ulcers as well as protect gastric mucosa.

Nausea

Research has shown that pregnancy related nausea and vomiting as well as morning sickness can be reduced by taking 1 gram of  ginger daily in short periods (up to 4 days), while several studies have found that ginger is better than placebo in relieving morning sickness. Pregnant women please consult your physician and do not take more than 1 gram/day.

Chemotherapy induced nausea can also be combated with ginger. This study showed that adult cancer patients on chemotherapy who took 0.5 – 1 g doses of ginger daily significantly aided in reduction of severity from acute chemotherapy-induced nausea.

Anti-inflammatory and pain reduction

Ginger has been known to be a great anti-inflammatory agent. A study in 2013 found that women athletes that took 3 grams of ginger or cinnamon daily had decreased their muscle soreness significantly. It has also been shown to be as effective as ibuprofen in relieving menstrual cramps.

Diabetes

The effects of ginger on diabetes may be simultaneously therapeutic and preventative. A comprehensive review of diabetic patients who took 3 grams of powdered ginger daily for 30 days have shown that it decreases blood glucose, triglycerides, total cholesterol, and LDL cholesterol. It has a positive effect on diabetes because it inhibits enzymes in carbohydrate metabolism and increases insulin release and sensitivity.

Cancer

Several studies on ginger in the last ten years have shown promising results with fighting cancer. In 2007, a study published by the BMC Complementary and Alternative medicine, found that “[it] inhibits growth and modulates secretion of angiogenic factors in ovarian cancer cells.” Another study from the University of Michigan Comprehensive Cancer Center discovered that ginger actually caused the death of ovarian cancer cells in a lab. Finally a study in 2012 published by the British Journal of Nutrition found that this versatile root “exerts significant growth-inhibitory and death-inductory effects in a spectrum of prostate cancer cells.” It seems that different cancers respond similarly to ginger and more studies need to be done to confirm this theory.

Using ginger in your diet

Ginger goes well with many types of food including seafood, sushi, meats, veggies, and fruits such as oranges, melons, and apples. Have you noticed that sushi is always paired with a stack of thinly sliced ginger? This is because it removes toxins from raw seafood. It adds flavor to pork and balances the coldness of veggies and fruits with its warming thermal nature. Add it to your next smoothie or juice, stir fry in veggies and meats, mix in raw with your salads, steep in water with lemon and honey to make tea, or add to any seafood recipe to not only spice things up but also detoxify.

When buying in the supermarket, the freshest root will have smooth and taut skin (without wrinkles) and a spicy, pungent aroma. The hands and fingers of the root should be firm and plump, and the flesh is juicy when fresh. To best preserve, store in a tightly wrapped plastic bag in the fridge or freezer. Ginger should be peeled and easiest to use in your dishes when grated but can also be thinly sliced.

Contraindications

Ginger is safe for most people and usually causes little side effects. Excessive use may cause digestive upset and can exacerbate acid reflux in some people so use sparingly if you are prone to this. Do not use if you have a gallstones.

Remember that when eating, balance is key and your diet should always contain a variety of different foods.

I hope you enjoyed this post on ginger. Feel free to leave questions in the comments section. Have a great week!

In health and wellness,

Dr. Elain

References:

Healing with Whole Foods by Paul Pitchford

The New Whole Foods Encyclopedia by Rebecca Woods

Ginger’s Many Evidenced-Based Health Benefits Revealed by Joseph Mercola

 

 

 

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Baby Nutrition, Health for the Body, Men's Health, Supplements, Women's Health

Vitamin D – The Sunshine Vitamin

March 27, 2015
Sunshine and Vitamin D

One of the most important supplements I take is Vitamin D. Ideally, we should be getting Vitamin D from the sun. Realistically, most of us are indoors all day and do not soak up nearly the amount of sun we need to make enough Vitamin D.

Why is Vitamin D so important?

Vitamin D is actually a misnomer, because it is not a vitamin, but, in fact, a fat-soluble steroid hormone obtained from sun exposure, the foods we eat, and supplementation.

A few of its vital roles include:

  • absorption of calcium to promote strong bones and teeth
  • regulation of the neuromuscular system for muscle control
  • regulation of the immune system to fight infection
  • support of the cardiovascular system for heart function and circulation
  • support of the respiratory system for lung function
  • aiding brain development
  • anti-cancer effects

Recent studies have shown that Vitamin D deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, weight gain, and inflammation as well as Type 2 Diabetes and emotional disorders such as depression, dementia, and Alzheimer’s. It was found that people with higher levels of Vitamin D generally have a lower risk of these diseases. This is possibly because scientists have discovered about 3,000 genes that are controlled by the Vitamin D levels in our bodies.

How do I get Vitamin D and how is it metabolized in my body?

1) Sunlight is the best way to get Vitamin D. Your body can potentially produce 10,000 – 25,000 International Units (I.U.’s) of Vitamin D in half the time it takes your skin to turn pink or burn in the sun during mid-day (e.g., if it takes you 30 minutes in the sun to burn, expose your skin for 15 minutes). The most Vitamin D is produced when a large part of your skin is exposed to the sun (i.e., the skin on your back, rather than just your arms and legs).

Metabolically speaking, when UVB rays from the sun hit your skin, Vitamin D3 is produced and taken to the liver where it is changed to 25-hydroxyvitamin D3. 25-hydroxyvitamin D3 is then sent to your kidneys and transformed into its activated form or 1,25-hydroxyvitamin D3, the form that allows Vitamin D to carry out its various tasks.

2) Some foods that contain higher levels of Vitamin D include:

– Cod liver oil – 500 I.U.’s per teaspoon
– Fatty fish – 792 (eel), 645 (trout), and 307 (wild salmon) I.U.’s per 3 ounce serving
– Portobello and Maitake mushrooms – 384 I.U.’s per diced cup (86g)
– Cheese – 134 I.U.’s per cup (122g)
– Egg Yolks (hard-boiled) – 44 I.U.’s per egg

When you ingest Vitamin D supplements or foods containing Vitamin D, your gut will send Vitamin D3 to your liver and repeat the same reactions mentioned above.

3) Vitamin D3 supplements are necessary if you can’t get enough sun exposure or eat enough Vitamin D rich foods to produce sufficient amounts in your body.

Who is at risk for Vitamin D deficiency?

Risk factors for Vitamin D deficiency include:

  • age > 50 – With age, our ability to convert sunlight into Vitamin D and our kidneys’ ability to convert Vitamin D into its usable form decreases.
  • people with more melanin in their skin (darker skin) – If you have dark skin, you may need up to 10 times more sun exposure to produce the same amount of Vitamin D as someone with fair skin.
  • obesity – Vitamin D is fat soluble and gets trapped in fatty tissue preventing metabolization in the body.
  • people with malabsorption or gut problems – Any gastrointestinal issues that may affect your ability to absorb fat will also affect your ability to absorb Vitamin D (e.g., Crohn’s Disease, Whipple’s Disease, Cystic Fibrosis, Celiac Disease, any type of liver disease).
  • sunscreen use and staying indoors – Using sunscreen blocks the UVB light needed in our skin to convert Vitamin D to its usable form. This is a dilemma as we also need sunscreen to protect against skin cancer from prolonged sun exposure.
  • geographic latitude – People who live north of 35 degrees latitude receive less sunlight.
  • use of certain medications – Anti-seizure medications, glucocorticoids (steroid medications), Rifampin (Tuberculosis medication), HIV medication, and St. John’s Wart have been found to affect Vitamin D metabolism.

What levels should my Vitamin D be at?

The old school of thought shows a wide “normal” range for Vitamin D levels from 30-100ng/ml. Extensive research has now shown that the optimum level should be between 40-60ng/ml. We will revisit how researchers have come up with this number in a later post.

How much Vitamin D do I need to take to reach optimum levels?
First, get your baseline Vitamin D levels checked. The test you want is a 25-hydroxyvitamin D or 25(OH) D test (remember, this is what is produced in your liver). If you are not deficient, you may only need 1000-2000 I.U.’s daily to maintain your levels. If you are deficient, (i.e. under 40ng/ml), the guidelines are as follows:

Age Under 5: 1000 units daily
Age 5-10: 2500 units daily
Adults: 5000-6000 units daily
Pregnant and Nursing Women: 5000-10000 units daily

In general, to achieve optimal levels, most adults and the geriatric population need to be taking between 5000-6000 I.U.’s of Vitamin D daily, especially during the winter months, and from all sources combined (sun, food, and supplements). Don’t worry about overdosing, as there have been no reported cases of Vitamin D toxicity below 10,000 I.U.’s of Vitamin D per day. As with anything, everyone responds differently to supplementation. Some people may require a smaller dose to reach optimal levels while others may require more. These are, of course, rough guidelines and the best way to determine how much you need is to recheck your levels at least once a year and adjust your dose accordingly.

What is the best form of Vitamin D to take and when should I take it?
Because it is a fat-soluble vitamin, the best form to take is liquid Vitamin D3 with your heaviest or fattiest meal of the day to maximize absorption. When I am pregnant or nursing, I take 6000 I.U.’s of Ortho Molecular Products Liquid Vitamin D3 daily. Otherwise, I take 5000 I.U.’s daily. For my son, I gave him Carlson Super Daily D3 drops for babies, 400 I.U.’s daily until he was 6 months old. Afterwards, I increased his dosage to 1000 I.U.’s daily using Ortho Molecular Product’s Vitamin D3. My most recent level (taken last summer) was 44ng/ml, while his level was 49 ng/ml. As you can see, taking 5000-6000 I.U.’s daily kept me just above the optimal level!

I hope you now have a better understanding of the basics of Vitamin D. Have a great weekend!

In health and wellness,
Dr. Elain

References:
Mercola.com
The Vitamin D Solution (Book Excerpt) by Micheal F Holick, PhD MD

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