High blood pressure (hypertension) affects one in every five Canadians and is the number one risk factor for stroke and a major risk factor for heart disease. Hypertension has been called the “silent killer” because it occurs without any symptoms. The good news is there are many things you can do naturally to help lower your blood pressure.
“Blood pressure” represents the resistance of the blood flowing through the arteries each time the heart beats. Normal blood pressure is 120 (systolic)/80 (diastolic) and high blood pressures are divided into 4 classes (borderline, mild, moderate, and severe). Blood pressure may normally be elevated during stress or physical activity, but in a person with hypertension, their blood pressure may be elevated even at rest. Dietary and lifestyle changes along with nutritional supplementation can successfully reduce blood pressure in those with borderline to moderate hypertension and prevent the need for a host of blood pressure-lowering medications.
As a Naturopathic Doctor, I typically find that hypertension must be addressed using a multi-faceted approach since this condition has multiple causative factors. Here are some heart healthy tips you can implement right now that will have a positive impact on your blood pressure:
Reduce excess weight – obesity causes your body to become desensitized to insulin, resulting in high blood sugar levels, which can damage arteries and lead to atherosclerosis and high blood pressure.
Get moving! – exercise is an amazing way to de-stress, strengthen your heart, lose weight, improve your mood, and more. Walking is an easy way to get started, but you can do whatever you enjoy, make it fun!
De-stress – Stress hormones can cause your blood pressure to rise and can lead to atherosclerosis over time. Yoga, meditation, journaling, and exercise are great options for de-stressing.
No coffee – Your coffee is doing you more harm than good. Caffeine can impair your blood sugar regulation for hours and releases stress hormones that will raise your blood pressure. The more you feel you can’t do without coffee, the more you should be abstaining from it.
Garlic and Onions – Sulfur-containing compounds in garlic and onions have been shown to have blood pressure lowering effects. Eat lots of these and your body will love you for it...although others might not.
“Stalk” up on celery – Studies show that one of the compounds contained in celery may have blood pressure lowering abilities. If you have high blood pressure, celery should quickly become your favourite vegetable.
More fish – Cold water fish (halibut, tuna, salmon, mackerel, herring) 3 or more times per week can work wonders for cardiovascular health, including blood pressure. Consult your Naturopathic Doctor if you would also like to add a fish oil supplement.
Hawthorn – This herbal medicine, also known as Crataegus, is very well-known for its ability to improve cardiovascular health overall. It is known to lower blood pressure through its diuretic actions as well as its tonifying effects on the vascular system. Consult your Naturopathic Doctor before using any herbal medicines.
Adopting these changes mentioned above is a fantastic way to begin taking control of your blood pressure and cardiovascular health. There are plenty more naturopathic recommendations that may be very helpful and, if you are looking to reduce your blood pressure for good, at Newmarket Naturopathic Health Centre we are able to provide you with a more comprehensive treatment plan.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
Thursday, August 19, 2010
Tuesday, August 17, 2010
Real weight loss begins with hormones.
Every summer, new weight loss schemes rush onto the scene making many claims and promises. This summer is no different, and many people are planning to exercise more and follow the newest fad diet. Why is it that these diets often fail even when their regimens are strictly adhered to? Let’s get a better understanding of this problem before we discuss its causes. Obesity is the accumulation of excess body fat such that it has an adverse effect on health. It remains a growing health concern and is a risk factor for many diseases. In fact, 23 % of Canadian adults are considered “obese” and 49 % are considered “overweight” (http://www.statcan.gc.ca/).
While many isolate genetic predisposition as the culprit, it is only one piece of the puzzle. Other causes include sedentary lifestyles, over-consumption of foods of poor nutritional value, underlying medical conditions and hormonal imbalances. Exercise is the most crucial aspect of any weight loss plan and is the best medicine for a healthy lifestyle. Exercise will burn calories, stabilize blood sugar levels, improve mood, reduce stress, and encourage detoxification. Consistently performing cardiovascular as well as resistance exercises will yield the best outcomes. There is now an abundance of information regarding dietary regimens and many people feel overwhelmed. Dietary books are created for the masses, not specifically for you, and so it may work for some but not all. Everyone is created differently and so our dietary plans must be tailored to our specific needs.
Achieving hormonal balance is such an important aspect of any weight loss program, but is often overlooked. When hormonal imbalance exists, it is nearly impossible to lose weight effectively and maintain a healthy body weight. Insulin, cortisol, estrogen, testosterone, and thyroid hormones control blood sugar levels, body fat storage, metabolic rate, and energy levels. These hormones all act in concert, and so one imbalance will affect the whole system. Cortisol is arguably the most important hormone for weight loss because it profoundly affects all other hormones. Cortisol is produced in the adrenal glands, secreted during times of stress to increase blood sugar levels. Cortisol elevation is beneficial in acute stressful situations; however, chronic cortisol elevation becomes detrimental. Chronic cortisol elevation eventually results in elevated insulin secretion, poor thyroid hormone function, and decreased production of estrogen and testosterone. This imbalance favours increased body fat storage, making your diet and exercise efforts obsolete.
Any weight loss plan that overlooks hormonal imbalance is incomplete as it is an important factor in obesity. At our Newmarket Naturopathic Clinic these hormonal imbalances can be identified through a health history and lab tests and hormonal balance can be restored naturally through personalized dietary changes, exercise, herbal medicines and nutritional supplementation.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
While many isolate genetic predisposition as the culprit, it is only one piece of the puzzle. Other causes include sedentary lifestyles, over-consumption of foods of poor nutritional value, underlying medical conditions and hormonal imbalances. Exercise is the most crucial aspect of any weight loss plan and is the best medicine for a healthy lifestyle. Exercise will burn calories, stabilize blood sugar levels, improve mood, reduce stress, and encourage detoxification. Consistently performing cardiovascular as well as resistance exercises will yield the best outcomes. There is now an abundance of information regarding dietary regimens and many people feel overwhelmed. Dietary books are created for the masses, not specifically for you, and so it may work for some but not all. Everyone is created differently and so our dietary plans must be tailored to our specific needs.
Achieving hormonal balance is such an important aspect of any weight loss program, but is often overlooked. When hormonal imbalance exists, it is nearly impossible to lose weight effectively and maintain a healthy body weight. Insulin, cortisol, estrogen, testosterone, and thyroid hormones control blood sugar levels, body fat storage, metabolic rate, and energy levels. These hormones all act in concert, and so one imbalance will affect the whole system. Cortisol is arguably the most important hormone for weight loss because it profoundly affects all other hormones. Cortisol is produced in the adrenal glands, secreted during times of stress to increase blood sugar levels. Cortisol elevation is beneficial in acute stressful situations; however, chronic cortisol elevation becomes detrimental. Chronic cortisol elevation eventually results in elevated insulin secretion, poor thyroid hormone function, and decreased production of estrogen and testosterone. This imbalance favours increased body fat storage, making your diet and exercise efforts obsolete.
Any weight loss plan that overlooks hormonal imbalance is incomplete as it is an important factor in obesity. At our Newmarket Naturopathic Clinic these hormonal imbalances can be identified through a health history and lab tests and hormonal balance can be restored naturally through personalized dietary changes, exercise, herbal medicines and nutritional supplementation.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
Wednesday, August 11, 2010
Why do I get leg cramps?
We've all experienced some leg cramps during exercise, but what might cause leg cramping to occur unexpectedly? Leg cramps is actually quite a common occurrence in the population and can actually have a fairly large impact on one's overall health, especially if these cramps are occurring at work or during sleep. There are many different causes of leg cramps, including side effects from medications as well as disorders of the nervous and vascular systems, thyroid conditions and iron deficiency anemia.
One of the more common causes of leg cramps are mineral deficiencies. Skeletal muscles are muscles that our body uses to move our joints and include the muscles of the quadriceps and calf muscles, which are common sites for cramping to occur. These muscles require adequate mineral status in order to produce an efficient muscular contraction, particularly Calcium, Magnesium, and Potassium. When these minerals are out of balance or deficient, your muscles can not perform properly and can eventually experience cramping.
Unfortunately, it is not uncommon to be deficient in one or more of these minerals. Consuming a diet that is calorie-rich, yet nutrient-poor continues to be extremely prevalent in our society and so many of us are simply not giving our bodies nearly enough vitamins and minerals through our food choices as we could be.
There are also those who are actually consuming the correct amount of nutrients from our diets, but are still deficient in one or more minerals due to poor absorption. For example, if you are inhaling your food rather than chewing it, if your stomach is not able to produce enough stomach acid, if your pancreas is not secreting enough digestive enzymes, even if you consumed a perfect diet full of nutrients, your body would not be able to absorb nearly as efficiently as it should be. Over time, this can lead to multiple vitamin and mineral deficiencies that may manifest as a multitude of symptoms, including muscle cramps. Other conditions that cause leg cramps (mentioned above) can also have digestive and absorptive difficulties as a causal factor.
Your capacity to digest and absorb your food is such an important part of optimal health and well-being. With that said, it is very valuable to have your Naturopathic Doctor identify and help you correct any digestive abnormalities. Remember, you aren't necessarily what you eat, but rather, you are what you absorb.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
One of the more common causes of leg cramps are mineral deficiencies. Skeletal muscles are muscles that our body uses to move our joints and include the muscles of the quadriceps and calf muscles, which are common sites for cramping to occur. These muscles require adequate mineral status in order to produce an efficient muscular contraction, particularly Calcium, Magnesium, and Potassium. When these minerals are out of balance or deficient, your muscles can not perform properly and can eventually experience cramping.
Unfortunately, it is not uncommon to be deficient in one or more of these minerals. Consuming a diet that is calorie-rich, yet nutrient-poor continues to be extremely prevalent in our society and so many of us are simply not giving our bodies nearly enough vitamins and minerals through our food choices as we could be.
There are also those who are actually consuming the correct amount of nutrients from our diets, but are still deficient in one or more minerals due to poor absorption. For example, if you are inhaling your food rather than chewing it, if your stomach is not able to produce enough stomach acid, if your pancreas is not secreting enough digestive enzymes, even if you consumed a perfect diet full of nutrients, your body would not be able to absorb nearly as efficiently as it should be. Over time, this can lead to multiple vitamin and mineral deficiencies that may manifest as a multitude of symptoms, including muscle cramps. Other conditions that cause leg cramps (mentioned above) can also have digestive and absorptive difficulties as a causal factor.
Your capacity to digest and absorb your food is such an important part of optimal health and well-being. With that said, it is very valuable to have your Naturopathic Doctor identify and help you correct any digestive abnormalities. Remember, you aren't necessarily what you eat, but rather, you are what you absorb.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
Tuesday, August 10, 2010
The most important meal of the day (part 2)
I previously emphasized the point that breakfast really is the most important meal of the day. I also pointed out some common breakfast mistakes people make and what effect this can have on your body throughout the day. What good would it do you if I didn't follow that up with some useful information for you to implement and start making your breakfast work for you rather than against you.
As you noticed from my last post, blood sugar levels are a very important aspect of your overall health (I ain't just talking about diabetes here). Your ideal breakfast will give your blood sugar levels a boost, but will not cause them to spike and then crash. Ideally, you want your blood sugar levels to rise and fall in a very slow and gradual manner. This is why adequate amounts of protein and fiber as part of your breakfast meals are absolutely crucial!
When you are digesting your meal, adequate fiber content will cause this process to go at a slower rate and will allow you to properly digest your food and will result in a more gradual elevation of blood glucose over a longer period of time. Protein eventually becomes broken down into sugars as well, but it will take your body much longer to accomplish this compared to breaking down carbs. As a result, there is also a slow and gradual elevation in your blood sugar levels after protein.
When your blood sugar levels are gradually rising and falling over a longer period of time, your cells constantly have just enough fuel to execute their functions without their being any excess or deficiency of fuel. As a result, your cells are operating efficiently, you will not experience any fatigue or cravings, and you will have the right amount of energy to take you through to lunch-time (before you fuel-up again).
Please note that I equate food with "fuel". Would it help you to make better food choices at times if you thought of healthy foods as a "high-octane fuel" and junk foods as a poor source of fuel that will actually damage your car over time??
For more health information you can visit the Newmarket Naturopathic Health Centre website.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
As you noticed from my last post, blood sugar levels are a very important aspect of your overall health (I ain't just talking about diabetes here). Your ideal breakfast will give your blood sugar levels a boost, but will not cause them to spike and then crash. Ideally, you want your blood sugar levels to rise and fall in a very slow and gradual manner. This is why adequate amounts of protein and fiber as part of your breakfast meals are absolutely crucial!
When you are digesting your meal, adequate fiber content will cause this process to go at a slower rate and will allow you to properly digest your food and will result in a more gradual elevation of blood glucose over a longer period of time. Protein eventually becomes broken down into sugars as well, but it will take your body much longer to accomplish this compared to breaking down carbs. As a result, there is also a slow and gradual elevation in your blood sugar levels after protein.
When your blood sugar levels are gradually rising and falling over a longer period of time, your cells constantly have just enough fuel to execute their functions without their being any excess or deficiency of fuel. As a result, your cells are operating efficiently, you will not experience any fatigue or cravings, and you will have the right amount of energy to take you through to lunch-time (before you fuel-up again).
Please note that I equate food with "fuel". Would it help you to make better food choices at times if you thought of healthy foods as a "high-octane fuel" and junk foods as a poor source of fuel that will actually damage your car over time??
For more health information you can visit the Newmarket Naturopathic Health Centre website.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
The most important meal of the day!
It comes as a surprise that so many of us are making a very simple mistake first thing in the morning. Many people wake up well-rested after a good night's sleep, but then fail to allow themselves to carry this energy with them throughout the rest of the day. What are they doing wrong?? Many of us are making very poor choices for breakfast or, even worse, many are in such a hurry that they skip breakfast altogether.
When you are sleeping you are essentially fasting. When you wake up, it is so important that you have a great meal to kick start your day and "break the fast". While you are sleeping, your blood sugar levels are dipping low...when you skip breakfast you are prolonging this fast and your blood sugar levels dip even lower, most likely causing you to feel very fatigued and causing you to crave some kind of sugary snack, coffee, etc. This is just your body's way of saying "I need sugar right now!".
When you are having a breakfast that is simply toast and jam or bagel and a coffee, you are eating simple sugars and you blood sugar levels will very quickly spike after breakfast and take an immediate dive once you arrive at work/school. This drop in blood sugar will also leave you feeling tired and craving food/sugar.
At our clinic (Naturopath Newmarket) we take time to perform a complete dietary assessment and we make dietary recommendations tailored to your needs because we believe your diet is your strongest medicine. Take a moment to re-evaluate what you are having for breakfast and stay tuned for more helpful tips.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
When you are sleeping you are essentially fasting. When you wake up, it is so important that you have a great meal to kick start your day and "break the fast". While you are sleeping, your blood sugar levels are dipping low...when you skip breakfast you are prolonging this fast and your blood sugar levels dip even lower, most likely causing you to feel very fatigued and causing you to crave some kind of sugary snack, coffee, etc. This is just your body's way of saying "I need sugar right now!".
When you are having a breakfast that is simply toast and jam or bagel and a coffee, you are eating simple sugars and you blood sugar levels will very quickly spike after breakfast and take an immediate dive once you arrive at work/school. This drop in blood sugar will also leave you feeling tired and craving food/sugar.
At our clinic (Naturopath Newmarket) we take time to perform a complete dietary assessment and we make dietary recommendations tailored to your needs because we believe your diet is your strongest medicine. Take a moment to re-evaluate what you are having for breakfast and stay tuned for more helpful tips.
Yours in health,
Dr. Michael Morsillo, B.Sc., N.D.
Doctor of Naturopathic Medicine
Nature's Emporium
16655 Yonge St.
Newmarket, ON
905-898-1844
www.drmorsillo.com
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