Get rid of heartburn and GERD forever in three simple steps. Note: this is the sixth and final article in a series about heartburn and GERD. If you haven’t done so already, you’ll want to read Part I, Part II, Part III, and Part IVa, and Part IVb before reading this article. In this final article of the series, we’re going to discuss three steps to treating heartburn and GERD without drugs. These same three steps will also prevent these conditions from developing in the first place, and keep them from returning once they’re gone. To review, heartburn and GERD are not caused by too much stomach acid. They are caused by too little stomach acid and bacterial overgrowth in the stomach and intestines. Therefore successful treatment is based on restoring adequate stomach acid production and eliminating bacterial overgrowth. This can be accomplished by following the “three Rs” of treating heartburn and GERD naturally: Reduce factors that promote bacterial overgrowth and low stomach acid. Replace stomach acid, enzymes and nutrients that aid digestion and are necessary for health. Restore beneficial bacteria and a healthy mucosal lining in the gut. Price Of 72 Weetabix Diet Lose WeightReduce factors that promote bacterial overgrowth and low stomach acid. Carbohydrates. As we saw in Part II and Part III, a high carbohydrate diet promotes bacterial overgrowth. Bacterial overgrowth – in particular H. Protein is required for the growth and repair of muscle and all bodily tissues. During intense exercise, muscles are subjected to trauma, causing their fibres to. There are 1 calories in 1 berry (0.1 oz) of Raspberries, raw. You'd need to walk 0 minutes to burn 1 calories. Visit CalorieKing to see calorie count and nutrient. This creates a vicious cycle where bacterial overgrowth and low stomach acid reinforce each other in a continuous decline of digestive function. It follows, then, that a low- carb (LC) diet would reduce bacterial overgrowth. To my knowledge there have only been two small studies done to test this hypothesis. The results in both studies were overwhelmingly positive. Lets not be so quick to give GMOS a pass, but on the other had lets not be so fast to condemn. There are two ways to look at it. Tomato’s for example, when was the. The Perfect Health Diet. Here’s our Perfect Health Diet food plate: NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate. Popular Foods Calorie Counter. You can count the calories in thousands of foods with the Weight Loss Resources Calorie Counter and food diary tools. How to start the Dukan Diet? Discover tips for starting the Dukan Diet. Planning and organization will help you successfully lose weight. Starting the Dukan Diet. Nestlé's origins date back to 1866 when two separate Swiss enterprises were founded that would later form the core of Nestlé. In the succeeding decades, the two. Llll Poundstretcher deals & offers for May 2017 Our community hunts down the hottest deals Find the best discounts at HotUKDeals.com. The first study was performed by Professor Yancy and colleagues at Duke University. They enrolled five patients with severe GERD that also had a variety of other medical problems, such as diabetes. Each of these patients had failed several conventional GERD treatments before being enrolled in the study. In spite of the fact that some of these patients continued to drink, smoke and engage in other GERD- unfriendly habits, in every case the symptoms of GERD were completely eliminated within one week of adopting a very low carbohydrate (VLC) diet. The second study (PDF) was performed by Yancy and colleagues a few years later. This time they examined the effects of a VLC diet on eight obese subjects with severe GERD. They measured the esophageal p. H of the subjects at baseline before the study began using something called the Johnson- De. Meester score. This is a measurement of how much acid is getting back up into the esophagus, and thus an objective marker of how much reflux is occurring. They also used a self- administered questionnaire called the GSAS- ds to evaluate the frequency and severity of 1. GERD- related symptoms within the previous week. At the beginning of the diet, five of eight subjects had abnormal Johnson- De. Meester scores. All five of these patients showed a substantial decrease in their Johnson- De. Meester score (meaning less acid in the esophagus). Most remarkably, the magnitude of the decrease in Johnson- De. Meester scores is similar to what is reported with PPI treatment. In other words, in these five subjects a very low carbohydrate diet was just as effective as powerful acid suppressing drugs in keeping acid out of the esophagus. All eight individuals had evident improvement in their GSAS- ds scores. The GSAS- ds scores decreased from 1. What these numbers mean is that the patients all reported significant improvement in their GERD related symptoms. Therefore, there was both objective (Johnson- De. Meester) and subjective (GSAS- ds) improvement in this study. It’s important to note that obesity is an independent risk factor for GERD, because it increases intra- abdominal pressure and causes dysfunction of the lower esophageal sphincter (LES). The advantage to a low- carb diet as a treatment for GERD for those who are overweight is that LC diets are also very effective for promoting weight loss. I don’t recommend VLC diets for extended periods of time, as they are unnecessary for most people. Once you have recovered your digestive function, a diet low to moderate in carbohydrates should be adequate to prevent a recurrence of symptoms. An alternative to a VLC is something called a “specific carbohydrate diet” (SCD), or the GAPS diet. In these two approaches it is not the amount of carbohydrates that is important, but the type of carbohydrates. The theory is that the longer chain carbohydrates (disaccharides and polysacharides) are the ones that feed bad bacteria in our guts, while short chain carbohydrates (monosacharides) don’t pose a problem. In practice what this means is that all grains, legumes and starchy vegetables should be eliminated, but fruits and certain non- starchy root vegetables (winter squash, rutabaga, turnips, celery root) can be eaten. These are not “low- carb” diets, per se, but there is reason to believe that they may be just as effective in treating heartburn and GERD. See the resources section below for books and websites about these diets, which have been used with dramatic success to treat everything from autism spectrum disorder (ASD) to Crohn’s disease. Another alternative to VLC that I increasingly use in my clinic is the Low FODMAP diet. FODMAPs are certain types of carbohydrates that are poorly absorbed by some people, particularly those with an overgrowth of bacteria in the small intestine (which, as you now know, tends to go hand- in- hand with heartburn). See this article and my book for more information. Be careful to avoid the processed low- carb foods sold in supermarkets. Instead, I suggest what is known as a “paleolithic” or “primal” approach to nutrition. Fructose and artificial sweeteners. As I pointed out in Part II, fructose and artificial sweeteners have been shown to increase bacterial overgrowth. Artificial sweeteners should be completely eliminated, and fructose (in processed form especially) should be reduced. Fiber. High fiber diets and bacterial overgrowth are a particularly dangerous mix. Remember, Almost all of the fiber and approximately 1. Carbohydrates that escape digestion become food for intestinal bacteria. Prebiotics, which can be helpful in re- establishing a healthy bacterial balance in some patients, should probably be avoided in patients with heartburn and GERD. Several studies show that fructo- oligosaccharides (prebiotics) increase the amount of gas produced in the gut. The other problem with fiber is that it can bind with nutrients and remove them from the body before they have a chance to be absorbed. This is particularly problematic in GERD sufferers, who may already be deficient in key nutrients due to long term hypochlorydria (low stomach acid). H. While I think it’s a contributing factor in some cases, the question of whether and how to treat it is less clear. There is some evidence that H. If this is true, complete eradication of H. Instead, a LC or specific carbohydrate diet is probably a better choice as it will simply reduce the bacterial load and bring the gut flora back into a state of relative balance. The exception to this may be in serious or long- standing cases of GERD that aren’t responding to a VLC or LC diet. In this situation, it may be worthwhile to get tested for H. Wright, author of Why Stomach Acid is Good For You, suggests using mastic (a resin from a Mediterranean and Middle Eastern variety of pistachio tree) to treat H. A 1. 99. 8 in vitrostudy in the New England Journal of Medicine showed that mastic killed several strains of H. Studies since then, including in vivo experiments, have shown mixed results. Mastic may be a good first- line therapy for H. The test is quite simple. A device called a Heidelberg capsule, which consists of a tiny p. H sensor and radio transmitter compressed into something resembling a vitamin capsule, is lowered into the stomach. When swallowed, the sensors in the capsule measure the p. H of the stomach contents and relay the findings via radio signal to a receiver located outside the body. In cases of mild to moderate heartburn, actual testing for stomach acid production at Dr. Wright’s Tahoma clinic shows that hypochlorydria occurs in over 9. In these cases, replacing stomach acid with HCL supplements is almost always successful. Although testing actual stomach acid levels is preferable, it is not strictly necessary. There is a reasonably reliable, “low- tech” method that can be performed at home to determine whether HCL supplementation will provide a benefit. To do this test, pick up some HCL capsules that contain pepsin or acid- stable protease. HCL should always be taken with pepsin or acid- stable protease because it is likely that if the stomach is not producing enough HCL, it is also not producing enough protein digesting enzymes. Note: HCL should never be taken (and this test should not be performed) by anyone who is also using any kind of anti- inflammatory medication such as corticosteroids (e. Motrin, Advil, etc.) or other NSAIDS. These drugs can damage the GI lining that supplementary HCL might aggravate, increasing the risk of gastric bleeding or ulcer. To minimize side effects, start with one 6. HCL w/pepsin in the early part of each meal. If there are no problems after two or three days, increase the dose to two capsules at the beginning of meals. Then after another two days increase to three capsules. Increase the dose gradually in this stepwise fashion until you feel a mild burning sensation. At that point, reduce the dosage to the previous number of capsules you were taking before you experienced burning and stay at that dosage. Over time you may find that you can continue to reduce the dosage, or you may also find that you may need to increase the dosage. In Dr. Wright’s clinic, most patients end up at a dose of 5- 7 6. In my experience, this dose is too high for many people. In fact, some have trouble with even a single 6. Amazing Benefits And Uses Of Flax Seeds. Managing cholesterol, diabetes, cardiovascular and digestive health, cancer, hot flashes, great skin and hair. The seeds come from flax, one of the oldest crops in the world. Flaxseed was first cultivated in Babylon in 3. BC, followed by Egypt and China. King Charlemagne believed so strongly in the health benefits of flax seeds that he passed a law to make sure his subjects ate flaxseeds. Flaxseeds belong to the Linaceae family and are botanically known as Linum usitatissimum. It is called sana bija in Hindi. Flax Seed Benefits for Health: The therapeutic and health benefits of flax seeds are popular around the world. The health benefits of flax seeds come from the high amounts of fiber, antioxidants and omega 3 fatty acids present in it. A tablespoon of ground flaxseeds contains 2 grams of polyunsaturated fatty acids and 2 grams of fiber with just 3. High in Phytochemicals and Antioxidants: Flaxseeds are one of the best sources of lignan, an estrogen- like chemical compound that scavenges the free radicals in the body. It contains 7. 5- 8. A 1. 00 grams serving provides 0. Lignans promote fertility and reduce the peri- menopausal syndrome. Flaxseeds have strong anti- inflammatory and antioxidant properties, which mitigate and protect against pneumonopathy. Prevents Cancer: The antioxidants in flaxseeds provide protection from cancer and heart diseases. Recent studies have concluded that flaxseeds can significantly lower the risk of developing breast, prostate and colon cancer. The lignans present in flaxseeds have antigenic properties. They prevent the tumors from forming new blood cells. The seeds contain ALA, an omega 3 fatty acid that inhibits tumor incidence and interferes with the growth and spread of cancer. Consumption of flaxseeds can also increase survival in breast cancer patients. Improves Digestive Health: Flaxseeds contain both soluble and insoluble fiber. The fiber present in flaxseeds improves the movement of food through the intestines. The mucilaginous fiber in flaxseeds also improves the intestinal absorption of nutrients. The soluble fiber dissolves in the water and creates a gel- like substance, keeping the stomach full for a longer time. Prevents Cardiovascular Diseases: The amino and omega 3 fatty acids in flaxseeds can significantly lower high blood pressure. A diet rich in flaxseeds can prevent hardening of the arteries. It also prevents the deposition of plaque in the arteries by keeping white blood cells from sticking to the blood vessels’ inner linings. Lignans in flaxseed reduce the atherosclerotic plaque buildup by 7. It is also useful in treating irregular heartbeat. The alpha linolenic acid in flaxseeds protects the blood vessels from inflammatory damage. Reduces High Cholesterol: Research has suggested that eating flaxseeds daily can reduce the cholesterol level significantly. It contains omega 3 fatty acids, fiber and lignan, which work together to reduce cholesterol. The low- density lipoprotein in the blood stream is often linked with heart diseases, obesity and metabolic syndrome. Controls Diabetes: Several researchers have concluded that daily intake of lignan- rich foods stabilizes blood sugar levels by improving insulin sensitivity. According to research, people who consumed flaxseeds for 1. This is due to the drop in oxidant stress caused by its high antioxidant levels. Fights Inflammation: Inflammation is mostly caused due to the deficiency in omega- 3 fatty acids. Omega 3 fatty acid is a key nutrient for fighting inflammation in the body. ALA and lignans found in flaxseeds may reduce inflammation by blocking the release of certain pro- inflammatory agents. Consumption of flaxseeds increases the production of two other omega 3 fatty acids, namely eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA), which provide further inflammatory protection. Reduces Hot Flashes: A study published in 2. Flaxseed is a potential aid in managing perimenopausal and post- menopausal symptoms. Flax Seed Benefits for Skin. Flaxseeds and its oil contain several skin- friendly nutrients that can help to improve the health of the skin. Flaxseed oil is added to a number of skin care products like shower gels, moisturizers and sunscreen. Lignans: The high levels of lignans and omega 3 fatty acids promote healthy bowel movements, preventing skin diseases. Omega 3 fatty acids are extremely important for the healthy growth and development of the skin cells. The lignans present in flaxseeds improve the appearance of the skin by reducing the levels of DHT in the body. Skin Healing: The omega 3 fatty acids in flaxseeds increase the speed at which wounds heal. Flaxseed is best known for its high anti- inflammatory levels. You can successfully minimize skin irritation, rashes, inflammation and redness by regularly consuming flaxseeds. Thus, benefits of eating flax seeds are many for skin. It also shrinks the possibility of acne, dermatitis and psoriasis. Moisture: Dry skin can lead to several skin conditions like eczema, psoriasis and other signs of ageing. The essential fatty acids in flaxseed keep the skin hydrated and moisturized. Regular intake of flaxseeds increases the body’s natural oil production, keeping the skin baby soft. A daily massage with flaxseed oil prevents irritants from entering the pores. It also locks moisture into the skin, keeping dryness at bay. Well- moisturized skin also delays the onset of wrinkles, right? Prevents Skin Cancer: A diet rich in flaxseeds may protect the skin tissues from radiation. Researchers have found that flaxseeds significantly reduce skin damage after sun exposure. The antioxidants present in flaxseeds fight the free radicals, preventing skin cancer. Controls Acne: Flaxseeds control the production of sebum, an oily substance produced by the skin glands, preventing the onset of acne. Eat 1 to 2 tablespoons of milled flaxseed daily to achieve healthy and younger- looking skin. Scrub: You can also prepare a scrub from ground flaxseeds to exfoliate the skin. Mix flaxseed powder with yoghurt, honey and mix well. Scrub your skin gently with it for 1. The scrub removes dead skin cells and rejuvenates it, leaving it silky smooth. Flax Seed Benefits for Hair: Flaxseeds are packed with nutrients like protein, calcium, zinc, magnesium, iron and omega 3 fatty acids, which are required for the growth of your hair. A daily dose of flaxseeds can make your hair healthy, vibrant and strong. Prevents Hair Breakage: The high amounts of omega 3 fatty acids in flaxseeds increase the hair’s elasticity, making it less prone to breakage. It endows you with stronger hair. Reduces Dandruff: The anti- inflammatory properties of flaxseeds reduce the possibility of dandruff, eczema and other scalp conditions. The seeds stimulate the production of sebum in the scalp, preventing flaking and dandruff. Rich in Omega 3 Fatty Acids: Flaxseed is one of the best sources of omega 3 fatty acids. A deficiency in this essential nutrient can cause dry and brittle hair. Healthy consumption of flaxseeds may make your hair stronger. Prevents Cicatricial alopecia: Including flaxseeds in your diet can help to ameliorate several hair conditions. The anti- inflammatory properties of flaxseeds prevent cicatricial alopecia, a permanent hair loss condition. Cicatricial alopecia damages the hair follicles severely, preventing the growth of healthy hair. Prevents Male Baldness: The alpha linolenic acid in flaxseeds inhibits 5 alpha reductase, an enzyme that converts testosterone into Dihydrotestosterone (DHT). DHT shrinks the hair follicles, leading to baldness. The ALA, linolenic acid and oleic acid in flaxseeds are used as natural remedies to treat male baldness. It also prevents hair loss due to Telogen effluvium. Nutritional Value of Flax Seeds: There are two types of flaxseeds- brown and golden. The nutritional profile of both the varieties is almost the same. Flaxseeds are rich in vitamins, minerals, omega 3 fatty acids and antioxidants. It is high in B complex vitamin, manganese and magnesium. Additionally, flaxseeds are low in carbohydrates, making it ideal for people who are on a weight loss and diabetic diet.(Source: USDA National Nutrient database)Principle. Nutrient Value. Percentage of RDAEnergy. Kcal. 27%Carbohydrates. Protein. 18. 3 g. Total Fat. 42. 1. Cholesterol. 0 mg. Dietary Fiber. 27. Vitamins. Folates. They are mainly sold in bulk and packages. Whole flaxseeds last over a year if stored correctly. It is advisable to purchase whole flaxseeds and grind them into powder at home itself. Whole flaxseeds are best stored in a cool and dry place. The oil present in flaxseed is highly unsaturated. This means that it can turn rancid if stored incorrectly. Flaxseeds are best stored in their own shell. They can easily last for a year if not exposed to heat. It is best consumed within a few weeks of opening. Uses: Flaxseeds are often used as an egg substitute in baked goods. The soluble fiber in this seed adds structure to the cake and muffins. Sprinkle ground flaxseeds over oats, cereals, yoghurt and smoothies. You can cook flaxseeds in casseroles, meatball and curries. Use 4 to 8 tablespoons of flaxseeds in a dish serving 6 to 8 people. It also goes well with dosa, chapatti dough, buttermilk, chutney and upma. The seeds from the flax plant can also be pressed to make vegetable oil, commonly known as linseed oil. Add a teaspoon of ground flaxseed to your cheese spread or mayonnaise when making a sandwich. Ground Flaxseeds: Most nutrition experts recommend ground flaxseeds over the whole ones. Whole flaxseeds pass through the intestine undigested, preventing you from getting all the benefits. Flaxseeds need to be ground to make the nutrients available to the body. You can use a processor or blender to grind the flaxseeds at home. Ground flaxseeds lose their nutritive value if exposed to air or sunlight. Store ground flaxseeds in the refrigerator in a cool and dry place to prolong its shelf life. Unlike the seeds, flaxseed oil does not contain fiber or phytochemicals.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
May 2017
Categories |