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How To Choose The Right Supplement

Choosing the right supplements

You eat a healthy diet—fresh vegetables and fruits every day, lean animal protein or high quality vegetarian protein, and whole grains—and you limit your intake of processed foods, right?

Do you still need a multivitamin or any kind of supplement?

In functional medicine, we often find the answer to be yes, because there are multiple reasons why you might not be getting what you need just from food.

First, we eat food for energy and nutrients:

The food we eat is more or less nutritious depending on the soil it is grown in or, in the case of animal protein, the feed the animals have been given.  Conventional farming puts only a limited number of nutrients back into the soil through fertilizers, so food grown on those farms tend to have lower nutrient quality over time.  In particular, zinc often becomes depleted.

Organic farming has a greater potential for higher nutrient quality because the soil is often fertilized with richer nutrient sources than just standard fertilizer.  But again, if the soil has been used for decades for agriculture, it may become depleted especially of trace minerals.

Before we became such an urban culture, people ate much more of the “whole” of whole foods—nothing was thrown away.  We ate organ meats like pancreas, kidneys, liver, brain that all have nutrients that aren’t necessarily found in vegetables or the usual meats we eat.  We ate much more fish and so got our omega- 3 fatty acids we need for healthy cell membranes.  We also used vegetable skins to make soup stocks and roasted pumpkin seeds for snacks (think zinc) to get minerals, vitamins, and antioxidants.  Overall, then, we have narrowed our nutrient sources by just eating the “good” parts of our foods.

Supplement Suggestion: In order to compensate for these changes in our foods and diets, we recommend a daily regimen of:

  • A daily multivitamin-mineral
  • Omega 3s, and
  • Vitamin D

These will meet the basic needs of almost everyone.

Looking for these essentials in an easy daily packets? Our specially-formulated Once Daily Vitamin and Mineral Essentials  has everything you need, and is third-party tested for purity.

Then there is your digestion:

If you are not digesting your food well, then you may not absorb your nutrients well.  We can determine what the problem is with your digestion by doing functional testing.

Then, while you work on improving your digestion, targeted supplements based on what’s going on in your body can really make a difference in how you feel.

We determine that based on symptoms or medical conditions that are associated with certain deficiencies in addition to the testing.  We do with each person who comes to Blum Center to tailor a program specifically to you.

When choosing supplements you also want to be aware of the quality of the products you are taking. 

News reports come out frequently about how the supplements at some of the chain stores don’t have the nutrients they are labeled to have.  Professional quality supplements have third party verification of their ingredients and also have testing for contaminants like lead.  We are careful at Blum Center to choose high quality, third party verified supplements.  We can advise you on resources to check supplement testing for products as well.

Do you live near Blum Center in Rye Brook, NY? Join Elizabeth and Darcy McConnell, MD for their community talk, What You Need to Know about Supplements, on Wednesday, April 19th at 7pm. Register Now! 

Meet Elizabeth: In her dual role as our Functional Medicine Nurse Practitioner and a teacher in our Mind.Body.Spirit programs at Blum Center for Health, Elizabeth Greig, MSN, FNP, helps treat and heal patients with complex chronic health conditions. Whether she’s treating a medical condition or leading a class in meditation, Elizabeth helps people understand that when it comes to healing, it’s more about nourishing life, than it is about battling illness.

 

 

 

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An Apple A Day? Better Make It Two!

An Apple A Day

Apples have long been associated with a healthful diet. After all, the adage, “An apple a day keeps the doctor away,” which originated in the 1860s, is a common refrain around the world. (1)

Yet for some people, like those Small Intestinal Bacterial Overgrowth (SIBO), apples can trigger digestive symptoms like bloating and gas. If you find apples give you these symptoms it is a sure sign that our 30-Day HealMyGut program is for you. Once you heal your gut apples will once again become a staple to your diet.

The fact is we need apples!

Researchers are finding that the humble apple is not only nutritious but also has healing powers that begin in the gut.

One study (2) in Japan demonstrated that the population of friendly bacteria, bifidus and lactobacillus, increased significantly by eating two apples a day for two weeks. The pectin in apples seems to play a significant role so drinking a glass of apple juice does not have the same benefit.

The finding is significant because apple pectin is a prebiotic — a non-digestible dietary nutrient, which beneficially influences the intestinal bacteria by stimulating their growth. These “friendly” bacteria fight inflammation and prevent a host of digestive problems. In essence, apples provide your gut bacteria the food they need to do their job.

Further, in another study a research team at Washington State University (3) compared several different types of apples to measure the amounts of non-digestible compounds they contain, and they found that Granny Smith apples, (yes those tart, green apples!), contained the highest levels of prebiotics, including dietary fibers and polyphenols.

Clearly, food is indeed medicine. Adhering to the old adage, “An apple a day” is good for you. There are thousand of varieties to try. Don’t wait …treat your gut to the healing powers of apples today!

As Dr. Blum says, “A healthy gut equals a healthy immune system, and using food as medicine is always the path towards getting there!

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

References
1. Story behind an apple a day. Ely, M. Washington Post Online. https://www.washingtonpost.com/lifestyle/wellness/history-behind-an-apple-a-day/2013/09/24/aac3e79c-1f0e-11e3-94a2-6c66b668ea55_story.html

2. Effect of apple intake on fecal microbiota and metabolites in humans.
Shinohara K, Ohashi Y, Kawasumi K et al. Anaerobe 2010; 16(5): 510-515

3. Condezo-Hoyos L, Mohanty IP, and Noratto GD. Assessing non-digestible compounds in apple cultivars and their potential as modulators of obese faecal microbiota in vitro. Food Chemistry. 2014.

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Blueberry and Spinach Smoothie

Blueberry Spinach Smoothie

When most people think of smoothies, they think of all-fruit drinks. But smoothies are a great way to pack in the vegetables and the antioxidants, vitamins, and minerals your liver needs to eliminate harmful substances.

Serves 1-2

Ingredients
1 cup almond, coconut, or rice milk
¾ cup frozen blueberries
1 banana
1 T. ground flax seeds (optional)
1 scoop protein powder
1-2 handfuls of spinach or kale

Directions
Blend all ingredients until desired consistency is reached, adding water to thin if necessary.

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3 Simple Steps To Great Gut Health

By Susan Blum, MD

If you have gas or bloating after you eat, or if you experience constipation and/or loose stools, or any type of intestinal discomfort, you have a problem with how your gut is functioning. While this is commonly labeled irritable bowel syndrome, or IBS, the diagnosis doesn’t tell you why you’re having this problem.

Usually, the issue is something called dysbiosis, which means your gut flora isn’t healthy. You might have an overgrowth of harmful bacteria, yeast or parasites, or you might not have enough of the good stuff: those probiotics you find in yogurt and cultured foods.

But who cares about a little gas or bloating?

You should! Your gut flora needs to be fixed, because the symptoms you’re having could just be the tip of the iceberg. A whopping 70% of your immune system is located in your gut and if the flora are out of balance, you have an increased risk of something called Leaky Gut Syndrome, and this can lead to autoimmune disease.

Here are my tips to heal your gut, which will treat your symptoms and keep your immune system happy, too.

  1. For your digestive symptoms, find out whether or not you’ve got food sensitivities, which could be causing the problem. Check yourself for gluten and dairy by removing them both from your diet at the same time for three weeks, and then reintroduce each one at a time, four days apart and monitor how you feel.
  2. For your flora, eat cultured food every day, like coconut or almond milk yogurt and kefir, sauerkraut or kimchee, and consider taking a probiotic supplement.
  3. If the above doesn’t do the trick, consider a gut-cleansing program using herbs like berberine or oregano to remove the harmful microbes. Our new HealMyGut program will help you do just that!