Table of contents for Lupus

1. Lupus Symptoms & Causes Part 1
2. Natural Lupus Treatment and Lifestyle Changes Part 2

Natural supplements and lifestyle changes can bring significant improvement to lupus by strengthening the immune system and lessoning the risk of other disease with overall better health.

Due to the lack of progress in a cure for lupus and the frequent side effects from the long-term usage of prescribed corticosteroid, implementing a healthy diet, body cleansing, exercise, and natural supplements offer promising options toward a better life for those diagnosed with lupus.

Long-term use of corticosteroids, such as used in the treatment of SLE, can result in adrenal atrophy and suppression of the body’s natural defenses in the immune system. In addition, the treatment often results in side effects such as:

• mood swings
• depression
• generalized edema of body and face
• redistribution of body fat to the abdomen
• weight gain
• lethargy (1)

We are going to briefly cover lupus research results from 4 various health sites, and then take a detailed look at the research and lifestyle changes suggested by Dr. Ray Sahelian, which will be extremely helpful for lupus sufferer determined to improve his or her health.

**It should be noted that there are some slight variations in suggested supplements between the sites. I want to emphasize 2 main points in this regard:

1. I would suggest avoiding any supplement that is questioned as safe by even 1 of the following doctors unless you first discuss it with your physician and have a plan for discerning possible side effects.

2. Before taking any new supplement, research it for any possible side effects relevant to your health, such as allergies, interaction with prescriptions, affect on blood pressure, etc.  The first site is one I have used personally; the second is one I just came across.

Medline Plus Medical Encyclopedia              Personal Health Zone

Prevention.com focuses on Omega 3 Fish Oils and Antioxidants for lupus improvement.

The omega 3 fatty acids in fish oil — EPA and DHA — has prevented autoimmune lupus in animals. Studies on humans have been shown to decrease inflammation. 20 grams of fish oil per day combined with a low-fat diet led to significant improvement in 14 out of 17 SLE patients in only 12 weeks. Lower amounts of fish oil did not help.(2)

Truehealth.org also incredible results from fish oil! You can use the footnote to read the studies if you wish but they are very technical. Their summary of the studies says, “Oral supplementation of EPA and DHA [from fish oil] induced a prolonged remission of SLE in 10 consecutive patients without any side effects.(3)

Antioxidant levels are typically low in SLE patients. Supplements of vitamin C, vitamin E, beta-carotene, and selenium improved the health of animals with SLE. Between 800-2,000 IU of vitamin E per day showed good to excellent improvement in people with DLE. Lower amounts of E did not appear beneficial. In another trial, 10 to 15 grams of pantothenic acid per day with 1,500 to 3,000 IU of E proved helpful to DLE patients.(2)

Prevention.com expresses concern over the use of DHEA in treatment of lupus as there is no long-term safety study on humans. There were minimal side effects in high doses of 50 mg per day or more but high doses of DHEA long-term in animals have produced cancer.

Chiro.org provides specific doses for lupus improvement with Omega 3 oils, more specifically flax seed oil.

In mice studies, fish oil slowed renal damage in lupus mice. Age related decline was greatly reduced by combining fish oil and a low calorie diet.

30 grams a day of flax seed oil reduced kidney inflammation in lupus patients as well as lowering total cholesterol and LDL cholesterol. Chiro.org says it is important to note that flax seed oil had a direct effect on reducing the antibody profile which did not take place with safflower, Juniperus virginiana, fish, corn, soybean oils, or fish oil.

Vitamin A at 100,000 IU daily for two weeks showed beneficial immune system improvement with no side effects in 10 women. However, long-term studies have not been conducted for this.

SLE patients are consistently Vitamin D deficient. As it is important to the regulation of the immune system, Chiro.org suggests that it is likely to be helpful.

Chiro.org also suggests the same antioxidant treatment as Prevention.com to slow the tissue damage common to SLE.

Dr. Ray Sahelian had the most extensive program for natural lupus treatment that I could find on the web.

We’ve referred to research by Dr. Sahelian for other health matters in the past and found his research sound and helpful.

As health problems never actually have a “single cause,” the most effective treatment must involve lifestyle changes for overall health. Dr. Sahelian offers a list of helpful supplements as well as detailed plan for lifestyle change to improve one’s immune system and overall health.

The first link to his site is for suggested supplements. He says that many herbs have not been researched for effectiveness, but he posts a list of supplements that have been tested as well as descriptions of the studies. We will refer to the supplements here, but, as the studies are quite tedious reading, those of you who want to read the details can use the link (footnote 5) below.

Dr. Sahelian’s Suggested Supplements for Lupus (5)

Fish Oils and Omega-3 Fatty Acids- Fish oil supplements with both DHA and EPA improve symptoms of SLE. Take 1-3 capsules daily if not eating fish. Consider eating more fish such as salmon, halibut, and sardines packed in mustard or tomato sauce.

Green tea with EGCG- EGCG is a powerful antioxidant found in green tea, but you do not want to overdo it. Take a glass a day in the morning so it will not interfere with your sleep.

Cordyceps mushroom extract- Take a 450 mg tablet a couple of times a week in the morning. Skip 1 week a month. This anti oxidant is specifically helpful to the liver, kidneys, heart, and immune system.

Lipoic Acid- Limit usage to 50 mg two or three times a week.

Multivitamin- Take a quality one with vitamins, nutrients, and minerals with 1 day off a week. Dr. Sahelian has his own version available.

Psyllium- Use half to one teaspoon in a glass of water twice daily with food for fiber and the prevention of constipation.

Calcium- Postmenopausal women should take a supplement from a natural source such as oyster shell or bone in calcium citrate, calcium gluconate, or calcium carbonate form, no more than 800 mg a day. Calcium citrate is the easiest to absorb.

Barley Grass powder- Use for a green food supplement. [Most people’s diets are greatly lacking in green food sources.]

Echinacea and Spirulina- Dr. Sahelian cautions use of these herbs on lupus until more research is available.(5)

Dr. Sahelian’s Basic Lifestyle Habits for Health (6)

Again, those this list below appears extensive, there is an even more vast amount of info in his article that those serious about lifestyle changes should read using the link below (footenote 6).

1. Avoid the Basic Lupus Aggravators- excess calories, excess protein, high fat (especially saturated and omega-6 polyunsaturated fatty acids), sugar, sweets, and iron. Some people also saw improvement by eliminating common allergy-causing foods (wheat, soy, milk, eggs, peanuts, tree nuts, shellfish).

• Some good fruit choices are apple, banana, berries (blueberry, cranberry, raspberry, strawberry) cantaloupe, cherry, coconut, fig, guava, grape, grapefruit, kiwi, lemon, lychee, lime, mango, orange, papaya, peach, pear, pineapple, plum, pomegranate, prickly pear fruit, quince, and watermelon.

2. Eat a wide variety of fruits and vegetables, rather than the same ones all the time. Eat actual fruits instead of juices. [Another doctor suggested 8 colors of fresh food per day]. If you are diabetic, reduce your fruit intake. Wash well or buy organic.

• Some good vegetable choices are artichoke, asparagus, avocado, beet, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celery, chard, corn, cucumber, eggplant, endive, garlic, ginger, kale, lettuce, mushroom, okra, olive, onion, parsley, pepper, radish, scallion, spinach, sprouts, squash, tomato, yam, yucca, zucchini. Avoid white potatoes.

3. Drink a glass or two of cold water first thing in the morning to clean out bowels. Add more fiber to your diet, such as psyllium as keeping the colon moving reduces toxins.

4. Drink 8 glasses of water per day, more in hot weather. [Remember the formula for your weight—body weight divided by 2 equals ounces of water per day for your body weight.] Water removes toxins, cushions joints, in addition to affecting almost all body processes.

5. Get a good night’s sleep.  Sleep greatly affects health.  If you are having trouble sleeping, eat more protein and fat at breakfast and lunch, and switch to more complex carbs at night such as vegetable soup, whole grain pasta, or whole grains.

6. Eat more small meals.  It is healthier to eat more small meals then 2-3 large meals.

7. Alcohol should be in moderation.

8. Dental Hygiene- Brush and floss before bed.

9. Limit excessive exposure to sun.

10. Limit caffeine intake- No more than 2 cups of coffee per day. Decaf is more beneficial.

11. Aerobic Walking- At least 20 to 30 minutes four to five times per week can improve cardiovascular fitness, energy, mood, sleep, reduce anxiety, and chronic pain. Avoid exercising within 3 hours of bedtime.

12. Toning Exercise- Weights, pushups, or situps at least 5 to 15 minutes per day improves muscle tone. Try to do 10 to 30 situps twice a day and 5 to 20 pushups twice a day.

13. Stretching or Yoga- At least once a week improves joint, tendon, and ligament flexibility, helps you relax, improves mood, and increases energy.

14. Carbohydrate choices should be complex carbs, with low glycemic index, and eaten in the evening. Use 100% whole wheat bread or, even better, sprouted grain bread [usually in freezer section]. Whole grain choices are barley, kamut, millet, oats, quinoa, rice, and rye.

15. Choose healthy protein.  Protein choices are chicken, turkey, eggs, lean beef, lamb, tofu, low fat milk, yogurt, kefir, fish, legume-type beans, and cheese. Occasionally have goat’s milk instead of cow’s milk. Use a small grill such as a Foreman grill to cook fish in just a few minutes. [We use one almost every day.]

16. Beneficial Nuts and Seeds- A variety of raw nuts in small portions are beneficial, such as almond, brazil, cashew, hazelnut, macadamia, peanut, pecan, walnut. Health seeds include chia, pumpkin, sesame, and sunflower.

17. Healthy Oil Types- Use extra virgin olive oil or flax seed oil. Reduce the use of safflower, sunflower, and corn oils as they fight against your omega 3 intake. Eliminate saturated fats such as in high fat meats, lard, whole milk dairy, palm oil, coconut oil, and cocoa butter. Also eliminate trans fats which are in processed foods and used to increase shelf life.

18. Sweetener Options- Use stevia or unprocessed honey.

19. Drinks Options- Eliminate soft drinks and any drink with sugar, fructose, or corn syrup. Have a large variety of herbal teas, decaf coffee, and vegetable juices, such as tomato or V8.

20. Snack Options- Baby carrots, cherry tomatoes, edamame (soybeans in pods), grapes, nuts (raw cashews, almonds, filberts, walnuts), dried fruit in small amounts (raisins, dates, papaya, pineapple, prunes), Cheese with slices of apple or tomatoes (queso fresco-a Mexican cheese-goes great with apples), cooked kashi at night with milk, raisins, or a small amount of 100% maple syrup. You can also make your own chocolate with unsweetened chocolate, add stevia, vanilla extract, milk, and water. (6)

1. Lupus Article on Healthy.net
2. Natural Lupus Remedies by Prevention.com
3. A Natural Lupus Remedy by TrueHealth.org
4. Natural Medicine and Lupus by Chiro.org
5. Lupus by Dr. Ray Sahelian
6. Diet for Better Health by Dr. Ray Sahelian

An estimated 50-70 million Americans are suffering mentally and physically from a lack of sleep (1). Though eating habits obviously play a role in weight gain, studies have shown that there is a definite relationship between a lack of sleep and weight gain.

Various hormones released during your sleep regulate your weight and appetite.

Leptin, released during sleep, is the hormone which tells your body that it is full and doesn’t need more food. The lower the levels of leptin in your body, the more of the hormone ghrelin is released to increase your hunger (2). The growth hormone is also released during sleep; while this hormone causes growth in children, it controls muscle mass and fat level in adults (1).

A University of Chicago research found definite relationship between too little sleep and increased appetite/weight gain. The people in the study who slept only 4 hours a night had leptin levels decrease by 18 percent. This caused the ghrelin levels, which stimulate appetite, to increase by 28 percent (2). These results should be motivational in getting a good night’s sleep. Many of us just stay so busy that sleep is the easiest thing to cut back on.

If stress is causing your lack of sleep, not putting into action a plan to deal with stress will only add to your weight problems.

Stress increases your levels of adrenaline and cortisol, mobilizing the body’s sugar supply, for the purpose of quick thinking and action in emergency situations. If you live in a frequent or continual state of stress, the excess cortisol will make your body think that it is in need of more and more energy supply for a “fight or flight” response that is not physically taking place; in other words, you are not physically running away from danger and using up those food sources, but the stress causes your body to think that you are. The result is increased hunger, since your body thinks it needs to replace those food sources.

Some studies have shown that stress and elevated cortisol tend to cause fat to specifically be deposited in the abdominal area rather than in the hips. These fat deposits are referred to as “toxic fat” since abdominal fat is strongly correlated with the development of cardiovascular disease including heart attacks and strokes (3)

Just how much sleep should a person have for good weight and health?

Most people need between 7-9 hours of uninterrupted sleep per night. According to Dr. Don Colbert’s research, his patients usually find that 8 hours is about a perfect amount, less making a person drowsy and more making a person sluggish (4). You can find your level of sleep by varying from the 8 hours, a little less or a little more, and seeing which amount makes you feel drowsy, sluggish, or well rested.

Many factors can play into your weight gain. If you know that your eating habits are healthy but your sleep habits are not, it is worth the effort to get a good night’s sleep. As numerous other health issues are also affected by a lack of sleep, a good night’s sleep is a winning choice to bring lasting benefits to your weight and health.

(1) Seven Pillars of Health, Dr. Don Colbert, pg. 38
(2) Extraordinary Health, Julie Helm, Vol. 4, pg. 15
(3) MedicineNet.com Article
(4) Seven Pillars of Health, Dr. Don Colbert, pg. 46

Table of contents for Diabetes: Easy Help at Last!

1. Easy Activity Tips for Diabetes Prevention & Improvement
2. Easy Weight Tips for Diabetes Prevention and Improvement
3. Safe Exercise Tips for Diabetics

This is Part 2 of easy, practical tips for preventing or improving your diabetes in your every day life.

In the first post, we discussed why simple daily changes can make a big difference in improving your diabetes or lowering your risk, as well as gave you 10 really easy ways to add movement and activity into your day. If you missed the first post, please click the above link for Part 1: Easy Activity Tips for Diabetes Prevention & Improvement.

Here are 15 easy-to-implement tips which will help you maintain a healthy weight or lose weight, whichever you are in need of.

Notice for healthy weight you want a combination of food and activity tips. These are paraphrased excerpts from info by the National Diabetes Education Program.(1) My comments are in parenthesis.

1. Be physically active in some way for an hour every day. (It doesn’t need to be things we normally think of as exercise. It can be yard work, dancing, walking through the mall, vacuuming or other brisk housework, swimming, walking farther through a parking lot, etc.)

2. Choose mainly healthy foods.

3. Eat smaller amounts during both meals and snacks.

4. Don’t supersize your meals. Order a smaller size or split a large size with a friend.

5. Eat slowly and wait about 15 minutes before deciding if you are still hungry. It takes 15 minutes before your brain can tell if your stomach is full.

6. Top healthy cereals with bananas, apples, blueberries, or strawberries. (Read the label. If the ingredients contain a long list of items you do not recognize or have large amounts of sugar or corn syrup, it is not a healthy cereal. For example, our favorite cereal contains whole grain wheat, cinnamon, and cane juice.)

7. Eat a good breakfast. Have 1 or 2 pieces of whole wheat toast with 1 T. of peanut butter, a hardboiled egg, or low-fat cheese along with low-fat or non-fat milk. (Ezekiel bread is even better; it is a sprouted grain bread in the freezer section.)

8. Have a sandwich with turkey or lean beef on healthy bread with mustard or low-fat mayonnaise.

9. Fill half your dinner plate with vegetables.

10. Drink water or low-fat or non-fat milk instead of drinks with sugar. (If you do not like water, add a little bit of lemon juice to your water; it will taste better and boost your immune system.)

11. Walk for 30 minutes of the time you would normally watch TV; walk with a friend or a pet.

12. Walk or bike to stores or friends’ houses when safe.

13. Use the stairs when possible.

14. Dance to your favorite music. (Like the old saying – Work like you don’t have to, love like you’ve never been hurt, and dance like no one is watching!)

15. Spend less than 2 hours per day total in front of TVs and computers.

1. Excerpts are paraphrased from “Stay at a Healthy Weight! You Can Do It!”, Diabetes and You, Fall 2008 Issue and National Diabetes Education Program.

A few tips to avoid overeating during the holidays are always helpful!

Though most everyone overeats at some point in time during the holidays, I came across some articles with practical tips to help one have less weight gain and discomfort.

Robin Miller of Food Network wrote a brief article for the December issue of Consumer Reports on Health. Her tips to avoid overeating during the holidays are:

1. Do not skip meals in anticipation of overeating at a big dinner.

2. Have a few snacks during the day such as fruits and vegetables (The high water content helps you feel full.) or a broth-based soup.

3. Choose less high carb snacks at the party, such as eating nuts instead of chips or pretzels.

4. Stay hydrated. The more you drink, the less food you will eat. This does not include alcohol, though, as alcoholic beverages are high calories devoid of nutrient benefits.

5. Choosing a smaller plate will help you stop when the plate is full.

6. Fill your plate with more vegetables while having very small portions of high fat foods such as mashed potatoes and gravy.

7. Take smaller bites; focus on enjoying the flavors more than the volume.

8. If you are the one cooking, use reduced fat foods:

• low fat cheese, low fat mayonnaise, low fat milk, low fat sour cream.
• fat-free whipped topping
• reduced sodium fat-free broths
• replace butter with olive oil when possible
• use turkey or chicken sausage in sausage-based stuffing
• provide a fruit, cheese, and nut platter in place of a dessert

9. Take a walk after the meal or add an extra 10 minutes to your walk the next day.

Digestive enzymes are always helpful if you do overeat to assist your body in breaking down the food.

Combination products are best as you can get a product with enzymes that digest proteins, starches, fat, and lactose. These suggestions are by Dr. David J. Foreman, Herbal Pharmacist, who writes a monthly newsletter for the Vitamin Shoppe chain of stores. You can find more of Dr. Foreman’s articles at www.VitaminShoppe.com .

Multi Enzyme (Brand – Vitamin Shoppe)

Digest Gold (Brand – Enzymedica)

Advanced Digestive Formula (Brand – Vitamin Shoppe’s M.D. Select)

Digest More (Brand – Renew Life)

Your weight gain can be caused by a lack of sleep.

An estimated 50-70 million Americans are suffering mentally and physically from a lack of sleep (1). Though eating habits obviously play a role in weight gain, studies have shown that there is a definite relationship between a lack of sleep and weight gain.

Various hormones released during your sleep regulate your weight and appetite.

Leptin, released during sleep, is the hormone which tells your body that it is full and doesn’t need more food. The lower the levels of leptin in your body, the more of the hormone ghrelin is released to increase your hunger (2). The growth hormone is also released during sleep; while this hormone causes growth in children, it controls muscle mass and fat level in adults (1).

A University of Chicago research found definite relationship between too little sleep and increased appetite/weight gain. The people in the study who slept only 4 hours a night had leptin levels decrease by 18 percent. This caused the ghrelin levels, which stimulate appetite, to increase by 28 percent (2). These results should be motivational in getting a good night’s sleep. Many of us just stay so busy that sleep is the easiest thing to cut back on.

If stress is causing your lack of sleep, not putting into action a plan to deal with stress will only add to your weight problems.

Stress increases your levels of adrenaline and cortisol, mobilizing the body’s sugar supply, for the purpose of quick thinking and action in emergency situations. If you live in a frequent or continual state of stress, the excess cortisol will make your body think that it is in need of more and more energy supply for a “fight or flight” response that is not physically taking place; in other words, you are not physically running away from danger and using up those food sources, but the stress causes your body to think that you are. The result is increased hunger, since your body thinks it needs to replace those food sources.

Some studies have shown that stress and elevated cortisol tend to cause fat to specifically be deposited in the abdominal area rather than in the hips. These fat deposits are referred to as “toxic fat” since abdominal fat is strongly correlated with the development of cardiovascular disease including heart attacks and strokes (3)

Just how much sleep should a person have for good weight and health?

Most people need between 7-9 hours of uninterrupted sleep per night. According to Dr. Don Colbert’s research, his patients usually find that 8 hours is about a perfect amount, less making a person drowsy and more making a person sluggish (4). You can find your level of sleep by varying from the 8 hours, a little less or a little more, and seeing which amount makes you feel drowsy, sluggish, or well rested.

Many factors can play into your weight gain. If you know that your eating habits are healthy but your sleep habits are not, it is worth the effort to get a good night’s sleep. As numerous other health issues are also affected by a lack of sleep, a good night’s sleep is a winning choice to bring lasting benefits to your weight and health.

(1) Seven Pillars of Health, Dr. Don Colbert, pg. 38

(2) Extraordinary Health, Julie Helm, Vol. 4, pg. 15

(3) MedicineNet.com Article

(4) Seven Pillars of Health, Dr. Don Colbert, pg. 46