It seems like fish oil will cure anything that ails ya’ these days. And in some ways, it can – here’s how it works.

Inflammation, the current health buzzword, is both the cause of many health problems and the result of many health problems, causing more problems. Inflammation is part of the natural healing process, but can get out of whack when we don’t have all the nutrients we need to resolve the process. We get stuck in a kind of emergency state, and the day-to-day operations can falter. Resulting in chronic inflammation.

The types of fats we eat influence our inflammation, because omega-3 fats are necessary for the resolution phase of inflammation, and omega-6 fats are necessary for the start-up phase of inflammation. And we are getting way too many of these omega-6 fats in the form of vegetable oils and processed foods, and way too few of the omega-3 fats, which are found in fatty fish, flax nut/seed oils. So inflammation gets started but not finished, leaving us feeling less than our best and contributing to cardiovascular disease, diabetes, obesity, cancer, etc.

What does this have to do with depression, you ask? Here’s the longish but oh so interesting answer.

Each cell is surrounded by a membrane, made up mostly of fats along with some proteins. This barrier uses the oil and water don’t mix principle to keep cells intact in our watery bodies. The membrane of each cell is not just a fence keeping the inside parts of the cell together – it actively decides what gets let in and out, kind of like those bouncers at the door of a hot new night club. Complex neurotransmitter signals and reactions open the membrane, allowing it to activate transporters which bring in what the cells need. Or not.

Just like every nightclub needs pretty young things to make it cool and hip, our cells need pretty young nutrients to stay in business.

Interestingly, the type of fats we have in the cell membrane also determine its flexibility – saturated fats are not flexible, and too many of them can make cell membranes too stiff. Trans fats make our cell membranes unable to work properly at all, which is why eating them contributes to so many diseases. So, omega-3s are the Justin Timberlake/Katy Perry hotties, while trans fats are the creepy old guys with the hairpiece and polyester suit.

Inflammation causes the cell membranes to become too stiff, so the transporters can’t do their jobs. In the brain, this means that serotonin, and tryptophan (which our bodies use to make serotonin) can’t get into our cells. Serotonin is necessary for mood regulation, and a lack of it contributes to depression.

To bring it around, adding omega-3 fats in the form of fish oils can reduce the inflammation response in the membranes of our brain cells, allowing more serotonin and tryptophan into our brains. Which can lead to a better mood. As my family will tell you, more serotonin is good, especially for Mama. As long as I don’t dance in public.

This is a simplistic explanation of omega-3 fats and inflammation, but it gives you the general idea of what is going on inside our heads. So, like I always say, we take vitamins to make us feel better, and here’s another way those fish oils (or krill oil) can help us feel better. Start with a quality supplement that delivers 1,000 mg/1 gram a day of EPA and DHA (the best omega-3 part of the oils), higher EPA than DHA has been shown to be best for the brain. Of course, if your physician has you on a higher dose, go with that.

How do you know a quality supplement? It will have a USP label and clearly state that the oil has been purified and is free of mercury and other contaminants. And the EPA/DHA amounts will be clearly listed. If they give you fishy burps, keep them in the freezer or take them at night.

So, there you go, more incentive to take those fish oils your doctor recommends. If you eat fatty fish like salmon and mackerel at least 3 times a week, and eat at least an ounce of walnuts and pumpkin seeds every day, you may not need a supplement – just be honest with yourself about what you really eat. This is one case where a little extra doesn’t hurt, and may really help.

Note: This post is for information purposes only – if you are currently being treated for depression or are seeking help for depression please discuss this with your physician. I am not a doctor, just a nutritionist.

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Fast food, such as hamburgers and pizza, has been linked to depression in past studies as well. Commercial baked goods were also linked to increased rates of depression in this study.

Why? We don’t know exactly, but there are several good possibilities.

1. The trans-fats and oxidized fats found in these foods could impair neurotransmitter function in the brain.

2. The poor nutrient quality of these foods could be depriving the brain of necessary nutrients.

3. The preservatives and other chemicals in these foods could be detrimental to neurological functioning.

4. The blood sugar “roller coaster” that comes with eating lots of refined carbohydrates could impact the brain.

5. Or all of the above.

We know that foods high in healthy fats, B vitamins, vitamin D, and antioxidants are beneficial to the brain, so it makes sense that if we eat foods that do not have these healthy nutrients brain function would suffer. We also know that foods high in trans and oxidized fats hurt our cardiovascular system, which supplies the blood to the brain.

Regardless of the cause, eating these foods can lead to depression, not to mention heart disease, obesity, and diabetes. The food we eat should not be making us sick – it should be nourishing and bring joy, not depression.

So if you rely on fast food and pre-packaged baked goods on a regular basis, how do you stop?

It’s not realistic to think that we can quickly switch from the drive-through to home cooking every day. So here’s what you do.

Start buying better food. While you learn the skills of planning meals, grocery shopping, and cooking, you still need to eat. So  switch the fast food to something better. Instead of a burger, fries and a soda, go to a good local cafe for a fresh salad, soup or a good quality sandwich. Yes, this will be more expensive, but if you drink water instead of soda that will save you about $3.00, and cutting out the fries or chips saves another few dollars. Yes, it will feel weird at first, but stick with it and you will start to experience the taste of good, high-quality food. And you will start to feel better, I promise. Stop rolling your eyes at me, you will be a convert in a few weeks.

Instead of pre-packaged baked goods, find a local bakery that uses fresh ingredients and buy something there. You don’t need to bake your own bread to be healthy. Try their whole-grain choices, they are usually way better than the pre-packaged stuff. Then go to the grocery store or farm stand and get some fresh fruit for your snacks. You will find that an 80 calorie apple is way more satisfying than that 100-calorie pouch of artificially flavored junk.

Those of you who have been working with me for a while know that you will actually start feeling better. And you deserve to feel healthy and strong. Don’t let anyone, most of all yourself, tell you otherwise.

Next, sign up for my 10-Step Nutrition Foundation program. I designed it so you can get to a healthy diet in 10 weeks, step-by-step. Nothing crazy or weird, nothing you have to go to a specialty store to buy, just good healthy food made easy.

You can do this, one step at a time. Remember, every good food you eat impact your body in a positive way. And there is no such thing as perfect – just the enjoyment of naturally good food.

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Problems with Supplements

1. Calcium without Vitamin D
2. Taking too much
3. Taking too much at one time

The studies that showed a negative effect of calcium supplements identified these three as the most likely problems. Studies that began a long time ago used the supplements that were popular then, which almost never had vitamin D included, and were often in very large doses or advised two doses to be taken together.

Almost all calcium supplements now come with vitamin D. They usually range from 100IU to 400IU per dose; I’ll show you how to figure out what is best for you. Note: if you are currently being treated for osteoporosis, your physician’s treatment recommendations trump anything written here.

Taking too much – calcium is not one of those nutrients that is harmless in really large amounts. Basically three servings of calcium rich foods a day are enough. If you usually have a piece of cheese or a yogurt each day, that counts as one. Dark leafy greens count as one, and so does fortified juice. Then check your multivitamin and any other supplements you take, along with fortified foods (like cereal) that you eat fairly regularly. If your breakfast is fortified juice plus cereal and milk, then cheese or yogurt at lunch, you are at two servings. If your multi has around 1/3 of your daily calcium, then you are at your goal and do not need an additional calcium supplement.

If you don’t get that much in your diet, say one serving on average a day plus a multivitamin, then have one calcium supplement a day, with a different meal than your multi. Each supplement should have around 400-600mg of calcium, and take only one at a time. If you are getting three good sources a day, then the small amounts in other foods usually make up the rest.

Then check the vitamin D in your multivitamin, and find a calcium supplement with enough vitamin D to get you to 800 IU a day total – unless your physician is testing the level of vitamin D in your blood and wants you to get more. Many of us need at least 1,000 IU of vitamin D per day. If your calcium supplement plus your multi don’t get you there, vitamin D supplements are easy to find and you can figure out the dose with your physician. IU stands for International Units, by the way, and is just another form of measurement.

You can take your calcium and vitamin D in separate pills, if you can’t find the right levels for you in a combined supplement. It all mixes together in the stomach, anyway.

There is no blood test to see if we are low in calcium. Calcium is essential to maintain our body’s proper pH balance, and it will rob our bones to keep enough in our bloodstream.

Taking too much at once – this is a big problem. When we take supplements, the large “dump” of nutrients into our system sometimes overwhelms the regulatory process that goes on in the cells that line our small intestine and absorb nutrients. This leads to absorption by passive diffusion, which is not regulated. Nutrients can enter the bloodstream without their proper molecular attachments. So they do not go where they are supposed to go and end up accumulating in places they don’t belong.

This is especially true of calcium. The absorption of calcium into our bloodstream is highly regulated, with vitamin D playing a major role. Too much or too little can make the kidneys work very hard to maintain the proper pH of our blood, and often excess calcium gets stored in soft tissue, to be dealt with later. These pods of calcium can cause problems if left too long, or if they get too big.

So, taking too much calcium on a daily basis never allows our bodies to clear out the excess. This is what causes problems. Not the occasional day of dairy (you know, a venti latte, grilled cheese, plus a pint of Ben & Jerry’s), but the daily overdose.

Finally, there are also calcium supplements that have magnesium and zinc added, they are often to help with sleep and usually have smaller doses of calcium, often around 100mg. These are a good way to help fall asleep naturally, just total your daily dose and make sure you are not getting over 1,200 mg of calcium a day from supplements and fortified foods.

Getting enough calcium has been shown to reduce the risk of both colon cancer and melanoma, along with supplying the necessary building blocks for healthy, strong bones and teeth. Talk with your physician the next time you are in the office to see if you are getting the right amount for you. Take in your bottles, make a note of any fortified foods you eat and the amounts of calcium and vitamin D in each serving, to help. No one will think you are crazy, I promise.

So, the bottom line is to supplement smart with calcium, and reap the benefits.

Yes, you read that right. A new study published in the Journal of the American College of Nutrition, August 2011, found that women who ate Vitamin C rich foods on average 60 times per month – that is twice a day – had a 45% lower risk of developing an Upper Respiratory Tract Infection (cold, flu, bronchitis, etc.) Yes, their risk was cut almost in half!

There was no significant reduction in risk with supplements of Vitamin C in women. In men it was the opposite, and the researchers’ theory is that the intake of Vitamin C from food in the men studied was so low that only large amounts from supplements helped. It seemed too few ate enough Vitamin C rich foods to make a difference.

Why was food better than supplements for women? If you’ve been hanging out here for a while, or if you have taken my Cancer Class, you know why. Smarties! Vitamins, especially the antioxidant ones like A, C and E, play better with others. Meaning, the foods rich in these vitamins are also rich in complementary nutrients that make the vitamins work better, and you just don’t get all those complementary nutrients in a supplement.

So which foods are rich in Vitamin C? Veggies can be eaten cooked or raw, fruit can be fresh or frozen. They are all good.

1. Asparagus
2. Bell peppers – all colors, especially orange and red
3. Berries – again, all kinds
4. Broccoli
5. Brussels Sprouts
6. Cabbage
7. Cauliflower
8. Citrus fruits and juices
9. Kale
10. Papaya

I’ve made a handy checklist for you to put on your fridge, or wherever you like. Download it here.

You may notice that these foods are also high in other nutrients. Funny how that works, isn’t it?

Work two of these foods into your diet each day, and you will see more healthy days this Winter. There is also some evidence that you will recover faster if you do catch a cold if you eat plenty of Vitamin C rich foods.

Another bonus: these foods will make your skin look fantastic since they are also high in other antioxidant vitamins, not to mention very figure-friendly.

One very interesting connection was found when looking to see if calcium + vitamin D supplements reduced rates of hip fracture and/or skin cancer: calcium and vitamin D supplements were associated with a 55% reduced rate of melanoma in women who had previously had non-melanoma skin cancer (NMSC).  Most of these non-melanoma cancers are basal-cell cancers, those buggers the dermatologist slices off seemingly every time you go in to see her. (Or maybe that’s just me.)

The headline on this analysis you are most likely to hear is “Calcium and Vitamin D do NOT reduce the rate of melanoma!” Here’s why: for people with no history of NMSC, there was no reduction in melanoma rates between those taking the supplements and those who did not take them. But since this study was so large, the researchers could break it down further, and look at those who are most at risk for melanoma: those who have had prior skin cancers.

This is why I write and post here: the headline rarely tells the whole story. And I want you all to be in the know.

Now, calcium supplementation has come under fire recently and deservedly so. We were all told to take lots of calcium for our bones before much research came back on the effectiveness of this supplementation. It made sense, calcium is the main building block of bone, so we need to get more of it. But building bone is more complex than that, and there are some problems with taking large amounts of calcium in supplement form. The recommended amounts of vitamin D have also just been revised, with 600 IU a day the new norm (800IU for people over 71).

The study dose was 1,000 mg of calcium and 400 IU (international units) of Vitamin D, the standard recommendation when this study was started over 7 years ago. It was tested against a placebo in a double-blind design. A new study is starting with revised supplement dosages – but we will not have the data on that for several years. In another analysis of this study, those women with the lowest levels of vitamin D in their blood at the start of the study had higher risk of developing melanoma.

So here’s the bottom line: if you have had skin cancer, or are at high risk of skin cancer, taking a calcium + vitamin D3 supplement would be prudent (unless of course your physician advises against it for other health reasons). If you get a fair amount of calcium from food, meaning if you eat some form of dairy on most days and get your leafy greens on most days, then a supplement with 600mg of calcium (the new norm for most pills) and 400 – 600 IU of vitamin D3 is a good place to start. It is my opinion that we will see the same results with this level of dosing, and maybe even more impact with more vitamin D.

If you do not eat any dairy and leafy greens are not your thing (say it aint so!), then 1,000 mg of calcium plus the 400 – 600IU of vitamin D is fine. The RDA is 1,000 mg per day for women under 50 and men, and 1,200 mg a day for women over 50. Most of the concern is with supplement dosages over 1,200 mg of calcium per day, so keep your level under that unless you are specifically instructed to take more by your physician. If your vitamin D levels are low, then take the amount recommended by your doctor and factor in any vitamin D in your calcium supplement to your total for the day. If you take these nutrients in separate pills, then take the pills at the same time to get the most benefit. Long story, you’ll have to trust me on this one.

It is ironic, isn’t it, that we go into the sun to get more vitamin D, but then get skin cancer from too much sun, which is then prevented by having enough vitamin D. One big ball of confusion. Or one big ball of global warming/ozone layer/pollution. Anyway, the best we know right now is to use sunscreen, take a few vitamins, and (even though it is the most humbling experience ever) see our derms for a skin check every year.

Knowledge is power.

This research was published in the September 7 issue of Annals of Internal Medicine. Catchy title, huh? (Yes, I have a preteen in the house.) Anyway, two large studies, spanning from 20 to 26 years and including both men and women, came to the same conclusion:

Animal-based, low-carbohydrate diets were associated with a 23% increased risk of death from all causes, a 14% increased risk of death from cardiovascular causes, and a 28% higher risk of death from cancer. Yikes.

Happy cows, indeed. Not to mention the happy pigs. And some sad carnivores. I think that is why these studies did not get more attention in the mainstream press – we all want to think we can have bacon every day and still be healthy.

Now, for the sunny side:

Diets that were high in plant proteins, such as those found in nuts, seeds, beans, vegetables and soy but still defined as “low-carb” were associated with a 20% reduction in all cause mortality, and 23% reduced rate of death from cardiovascular causes.

This kind of low-carb is really low-sugar, low refined, processed grains carbs. Not low veggies, fruit and reasonable amounts of whole grain carbs.

Over 120,000 people were included in these studies, and all were free of heart disease, diabetes and cancer at the start of the study. Information about their diets was gathered, analyzed and put into a category of high carb, low carb/animal protein based, or low-carb/vegetable protein based. Results for the higher-carb diets will hopefully be published soon. They had a slightly lower rate of all-cause mortality, but I need more details.

One important thing to remember: when these researchers use the term “low-carb” they mean carbs from added sugars, high-fructose corn syrup, refined white flour, etc. They look at percentage of calories from each category (carb, protein, fat) rather than the total amount of food. Since vegetables have so few calories, even eating a lot of them makes up a smaller percentage of the total calories consumed. So while called “low carb,” this diet pattern really does consist of a lot of what we would call “carbs.” Pastry, on the other hand, can become a large percentage of total calories consumed pretty quickly.

A diet low in refined carbs with most of the protein coming from plant sources, and thus a lot of the fat coming from plant sources, can look a lot like the super-healthful Mediterranean Diet. Or the super-healthful Okinawa/Japanese diet.

I will go into more detail on how to eat this way in my next post. For now, try a vegetarian meal this week, using lentils or beans for protein. Cows everywhere will thank you.

Anyway, this research study is too good not to share. Green tea can help us lose weight and improve our blood cholesterol levels. Yes, on its own, without diet or exercise. This study was one of three that have shown this wonderful property of green tea. Hooray for a drink with superpowers. No wonder it has its own ceremony.

Here’s me getting all sciency on this for you:

While the study was small (35 people), those who drank 4 cups of green tea per day lost on average 5.5 pounds more than the placebo group in eight weeks, and those who took green tea supplements lost an average of 4.2 lbs. more than the placebo group. Weight loss for the placebo group was not significant. The subjects in the study were clinically obese; if you only want to lose a few pounds your results might not be as dramatic. But hey, for something so easy to do, a boost of a couple pounds lost is great.

The tea used in this study was Bigelow Decaffeinated Green Tea; four bags were steeped in four cups of boiled water for 10 minutes (I know, don’t tell any of your English friends!) – no sugar or milk was added to the tea, artificial sweetener was used by each participant as they desired. Each person in the green tea group had four eight-ounce cups each day, two in the morning and two in the afternoon (6-8 hours later). One large mug usually holds 12 ounces, so a cup with a warm-up is a good amount.

The extract supplements used were made by Solaray, and contained 230 mg of EGCG in each capsule (the bottle says 250 mg, but the lab says 230 mg). Each person in the supplement group took two capsules total each day, spaced 6-8 hours apart, for a total of 460 mg of EGCG and 870 mg of total catechins (another superpower weapon) per day. Bigelow tea is available at most supermarkets and Solaray supplements are available at most health food stores and natural grocery stores. Both are available online here (Amazon gives me a small thank you if you purchase through these links):Bigelow Green Tea

Solaray Green Tea Extract

The people (I think participant sounds kind of creepy) in this study were instructed to not change their diet or exercise habits during the eight weeks. Permission not to diet or exercise, and they probably got paid a little somethin-somethin. I know, how do we sign up for this? Other studies that included dietary modification and exercise along with green tea showed even more benefits. Those studies lasted an average of 12 weeks.

So there you go, as close to a magic potion as we have gotten so far when it comes to weight loss and health. Many researchers think green tea consumption is the reason breast cancer is so rare in Japan (along with their love of vegetables and fruit), and the compounds in green tea have been shown to have many anti-cancer properties. There really is no down side that we know of right now to drinking reasonable amounts of green tea. See, superpowers.

If drinking four cups of tea does not fit into your daily routine, the capsules are a great alternative. The results weren’t quite as impressive, but then again, no one had to boil water or dirty a cup. The bottom line for me is that I now drink a lot of green tea and have started taking capsules as well.

It seems 1.3 billion Chinese people can’t be wrong, after all…

Research is producing more and more evidence that eating this way is not just good for the environment, but also good for our health. The foods that are in season during the hot summer months also have many nutrients that protect our skin from the sun. So these foods grow when we benefit the most from them, and others grow when those nutrients are needed. Mother Nature is brilllliiaant!

Lycopene is a heavy hitter in the antioxidant world, and is especially potent in protecting our skin from sunburn and sun damage. Where do we find lots of lycopene? Tomatoes, watermelon, apricots, and guava are all great sources. And they are all symbols of juice-dripping-down-your-chin summer deliciousness.

Antioxidants like vitamin C, E and A are all great skin protectors. They are abundant in fruits like cantaloupe, watermelon, avocado, bell peppers, yellow peaches, nectarines, and basically all summer fruits and veggies. No guilt in adding that avocado to your plate – it protects your skin!

There are more than 10,000 antioxidants in the foods we eat, and two kinds that you may not have heard of can do wonders to protect your skin. One is flavanols (also called flavanoids) and they are abundant in tea, coffee and cocoa.  While tea is not a seasonal food, a tall glass of iced tea sure tastes good when its hot. Iced coffee, too – but avoid the super-sugar filled, whipped cream-topped ones and stick to a non-fat iced mocha or vanilla latte. Excess sugar contributes to skin damage. Not what we want when most of our skin is exposed. An added bonus: citrus fruits like lemon and orange help us absorb more of these good guys from our tea – and they taste good. (In fact, many food combinations that taste good also contribute to increased nutrient absorption from the foods – a topic for another post.)

Polyphenols are the other and have been shown to slash the risk of skin cancer. Most herbs are loaded with polyphenols, and are likely to be taking over the garden this time of year. Oregano, rosemary, thyme, and basil are especially delicious with summer vegetables and fish. Oh, and that fish is likely a good source of omega-3 fats, another skin-loving nutrient. Grass-fed beef has more omega-3 fats than corn or grain fed beef, so look for that when you are making your burgers and do your skin (and your heart) a favor.

Dark leafy greens like spinach, chard, romaine lettuce, and broccoli rabe are all excellent sources of many antioxidants and nutrients that protect skin, along with just about every body part we have. When it is just too hot to turn on the oven, a hearty salad is the ticket to satisfaction.

These foods are all good for you in so many ways. Raw or cooked, combined in any way that tastes good to you, they will be your friends and allies in the quest for health and beauty. Beauty is more than skin deep, and skin cancer is not beautiful on anyone.

So eat up all these delicious summer foods, slather on the sunscreen, slap on a hat, and love how great your skin looks all year long.

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Here’s the list, from the highest risk factor to the lowest:

1. Hypertension: the risk is especially high when at 160/90 mm Hg or higher. Talk to your doctor about how to keep your blood pressure under 120/80;  110/70 is even better. Reduce sodium and sugar in your diet, increase physical activity to at least four hours a week (see #5) and find ways to reduce your stress levels (#10) like yoga and meditation. You will see your numbers go down.
2. Smoking: current smoking is the big risk factor here, so there is still time to reduce your risk by quitting now. Ask your doctor for help, there are lots of options out there and while I know it is really hard, living with brain damage is much harder.
3. Waist-to-hip ratio: if your waist is larger than your hips, measured around with a dressmaker-type tape measure, you are at a greater risk of having a stroke. If this is you and you are having trouble losing the tummy pudge, send me an email and I’ll get you some strategies to help.
4. Diet: fruit and fish reduce risk; red meat, organ meats, lots of eggs, processed foods, deep-fried foods, pizza, salty snacks, and cooking with lard increase risk. Interestingly, vegetables were neutral in terms of risk – maybe that’s because so few people eat enough to make a difference. But that’s not us, right?
5. Physical activity: get moving at a moderate pace or more, for at least four hours a week and you can significantly reduce your risk. And probably lose some of that pesky belly bulge – cutting two risks at once. Serious multi-tasking.
6. Diabetes: you may or may not be able to change this, but keeping your blood sugar at a healthy level is important for so many reasons.
7. Alcohol intake: keep it at less than 4 drinks a week for women, at no more than one a day; men, you can have up to two drinks a day, up to five days a week max.
8. Cardiac causes: atrial fibrillation was the big risk factor here.
9. Ratio of apolipoprotein B to A1: your cardiologist or internist can help you determine this ratio with your next blood test.
10. Psychological factors: specifically stress and depression. If these are issues for you, like they are for many of us, please talk to your doctor or a qualified counselor.

One very interesting finding is that blood cholesterol levels have little to do with stroke risk; however, the ratio of apolipoprotein B to apolipoprotein A1 is significant. Cholesterol does have a significant role to play in heart disease and heart attacks, so please keep it at healthy levels. Just saying.

Another interesting finding is that while BMI (Body Mass Index), or your weight-to-height ratio, has little bearing on stroke risk, your waist-to-hip ratio is one of the top five. This does not mean it is healthy to be overweight, it just means that abdominal fat puts you at a higher risk for having a stroke and you can reduce your risk by getting rid of it.

Studies like these are important because they give us the power to keep ourselves healthy.

There is a lot of information here, and if you would like me to go into more detail about any of this, just let me know in the comments section. It’s what I do.