Coffee & Health: Pros and Cons

Ahh Coffee... such a wonderful way to wake up in the morning.  This little bean has literally transformed culture, trade and minds throughout history.  It is so powerful, in fact, that coffee is the second most traded commodity worldwide - second only to crude oil!   When it comes to the health benefits of coffee there is much to say.  The overall picture is a mix of positives and negatives, so this post will take a look at both sides so you can make an informed decision:

The Good:

1. Coffee has a large dose of anti-oxidants.  For most Americans, coffee is the #1 source of antioxidants.  Coffee contains numerous antioxidants, and in addition, caffeine itself is an antioxidant.  The caffeine in cocoa, tea, and coffee is a powerful antioxidant that can even protect against Alzheimer’s.  Note that roasted coffee beans have a higher antioxidant content.
2. In many lab tests it has been shown to improve cognitive ability in terms of memory recall and overall performance metrics.
3. In some studies, coffee has been shown to improve insulin sensitivity (and therefore improves blood sugar).  Long-term coffee drinking is associated with a lower risk of type-2 diabetes.  The more coffee you drink, the lower the risk (however, coffee alone should not be relied on for this effect).
4. Coffee has strong thermogenic properties, meaning it increases metabolic rate and stimulates movement.  It also increases fat mobilization and oxidation may promote fat loss.  

The Bad:

1. Caffeine can cause anxiety and sleep disturbances for some people. Keep in mind that the alkaloids in coffee need 12 hours to be completely eliminated from your body.
2. Coffee is a diuretic, causing increased urination and possibly dehydration as result.  Chronic dehydration can lead to a host of problems, including muscle aches and poor recovery after exercise.
3. Coffee strongly stimulates the adrenals.  Over the long-term, the morning cup may deplete the adrenal reserves even to the point where the coffee no longer "works" like it used to.  This adrenal effect may also raise blood pressure, which can be a serious medical concern for some people.
4. Many of the chemicals in coffee irritate the stomach lining.  The result may be an increase in stomach acid and eventually, chronic digestive disorders, including gastritis.
5. Lastly, most coffee is contaminated with fungal toxins - some estimates say that 85% are contaminated.  These fungal or mold toxins are often the reason people feel jittery or have side other effects.  Good coffee should not have these side-effects.  The best approach is to buy a coffee from a single origin plantation, not a blended coffee that comes from multiple locations and suppliers.  Also, doing research on how the coffee was fermented and processed is important.

Tips for Choosing a Better Quality Coffee:

• Avoid decaf.  The caffeine content protects the beans from mold.  In addition, the decaffeination process can add new organic toxins and increase molds. 
• Never drink robusta (cheap, instant) beans. Robusta coffees have a higher mold content, which is why they are higher in caffeine too (as a defense against mold on the bush). Drink arabica.
• Single estate coffees are generally the cleanest and highest quality.  Major brands often mix beans from many sources, and commonly any toxic molds are blended it into the coffee.

In summary, I encourage you to weigh the pros and cons and then go forth and enjoy whatever cup you brew!  And don't forget to drink tea.  The next post will cover the wonders of tea, which has a few more pros and cons...

Stress-Calming Foods - Naturally

Yes, food effects the way you feel!  This is especially true when it comes to managing stress and mood.  Refined sugars and carbohydrates will give a short-term high and then bring the inevitable long-term low in a matter of hours. This blood sugar roller coaster can influence so many aspects of performance including concentration, mood, energy and sleep.

When it comes to stress and mood, sugar metabolism is not the only factor at-play.  Nutrients, including vitamins and minerals, are essential for adapting to stress.  These nutrients are best absorbed through food sources - taken in the way that we were meant to absorb them.  Here are some great stress-lowering food choices:

Spinach contains plenty of Magnesium which helps to relax nerves and muscles.  Magnesium, along with hydration, also helps prevent muscle tension, muscle cramping and fatigue. Spinach is a magnesium powerhouse, and also a good source of Vitamins A, C, Iron and Folate (B9). Buy organic spinach because the conventionally grown version is relatively high in pesticides.
* Other foods high in Magnesium: halibut, basil, pumpkin seeds and peppermint.

Basil contains anti-bacterial and anti-inflammatory properties that are beneficial for a variety of inflammatory conditions - from tendonitis to IBS. Boost the taste of your food by adding fresh basil leaves and you get a dose of iron, magnesium, calcium, potassium and vitamin C.  Add basil near the end of the cooking to preserve most of its natural flavor.
* Other herbs that reduce stress: Lemon balm and chamomile.

Dark chocolate contains Tryptophan - an essential amino acid which is used by the body to create serotonin, a neuro-chemical that relaxes the brain and make you feel at-ease.  In addition, dark chocolate, contains heart-boosting antioxidants.  Choose a chocolate that is high in cocoa solid but low in sugar to get the maximum health benefit.
* Other foods high in Tryptophan: almonds, sunflower seeds, sesame seeds, nuts, oats and red meat.

Brazil nuts are high in Selenium.  A deficiency in selenium has been linked to higher rates of anxiety, depression and generalized fatigue. Selenium is only needed in small quantities.  Just a handful of mixed nuts, or 2 Brazil nuts each day will be enough to keep you feeling good.
* Other foods high in selenium: shitake mushrooms, tuna, cod, salmon.

Broccoli has a good dose of potassium.  Lower potassium levels in the blood can cause muscle fatigue and generalized fatigue can make you feel irritable and anxious. Broccoli is also high in beta-carotene, vitamin C and E which all work together to strengthen immune system.
* Other sources of potassium include: avocado, beet greens, banana, kale, cabbage, winter squash, and tomatoes.

Green Tea is a great source of L-theanine.  L-theanine is a naturally occuring amino acid mainly found in tea leaves.  Recent research has shown that this substance reduces stress, promotes relaxation and enhances mood by stimulating alpha brain waves (a calmer and more relaxed state).  In addition, green tea has been shown to lower the risk of cardiovascular disease and cancer, reduces blood pressure and promotes weight loss.
* Black tea and oolong tea also contain L-theanine and some of the anti-oxidizing properties found in green tea.

Kiwi and other fruits contain Vitamin C.  The human brain needs adequate amounts of vitamin C to convert tryptophan into serotonin. In fact, the brain has a specialized Vitamin C pump that pulls this vitamin out of the blood and pushes it into the brain.
* Other vitamin C-rich fruits include: strawberries, papaya, orange, grapefruit and guava.

Lastly, be sure to stay clear from moldy grains and legumes which contain some highly toxic, cancer-causing fungi.  Mold and fungus from grains and other improperly stored foods can quickly make you feel bad, causing symptoms like headaches, fatigue, poor concentration, etc.

Natural Mood Enhancers

Feeling good is all about chemistry.  Studies show that taking specific nutrients can enhance mood. The benefits of these suggestions below will likely be greater when you combine them with a good diet, a bit of exercise and more time in the sun (see Vitamin D, below):

• Vitamin B-12 & L-Tyrosine (taken together) - The amino acid L-tyrosine is a building block of neurotransmitters like norepinephrine, which contributes to positive moods.  This effect if amplified with the addition of B-12 helps create neurotransmitters that influence your mood and sleep.
• Vitamin B Complex - As a general function, B vitamins help convert protein building blocks into functional neurotransmitters;  In addition, they are involved with creating usable energy from carbohydrates. Vitamins B-3 (niacin) and B-6 (pyridoxine) have the most effect on mood.
• Omega-3 Fatty Acids - The active components of fish oil are EPA and DHA. These fatty acids have been shown to support brain development and a positive mood.  Part of this effect is accomplished by  helping in the development of neurotransmitters and increasing the health of brain cell membranes, which all facilitates communication between cells.
• SAMe - This natural compound which may help produce serotonin and other neurotransmitters. It also helps neurotransmitters work better, leading to healthier moods.
• Vitamin D - New research shows that low levels of vitamin D may play a role in mood health, especially during the shorter days of fall and winter.  Not to mention that Vitamin D is also essential for proper immune function.

Recently Published Articles

Below is a list of recently published web articles:

EzineArticles.com:
http://ezinearticles.com/?expert=Eric_J._Schmidt
http://ezinearticles.com/?How-to-Stay-Healthy-in-the-Winter-With-Chinese-Medicine&id=7522366

GoArticles.com:
http://goarticles.com/author/Eric-Schmidt-LAc/1251998/
http://goarticles.com/article/Food-As-Medicine-for-Pain-Relief/7419399/

Prlog.org:
http://biz.prlog.org/Meridian_Acupuncture/
http://pressroom.prlog.org/Meridian_Acupuncture/

AltMD:
http://www.altmd.com/Specialists/Meridian-Health-Clinic--Santa-Monica-Acupuncture/Blog

Huffington Post - by Lee Schneider:
http://www.huffingtonpost.com/lee-schneider/chinese-medicine-acupuncture_b_784629.html

Acupuncture Business Photos on Flickr:
http://www.flickr.com/photos/santa_monica_acupuncture/

Pain Relief - Food as Medicine

With so many Americans in chronic pain, it only makes sense to consider foods that are helpful in reducing inflammation and pain.  Below is a list wholesome pain-relieving foods that are also delicious:

1. Cherries - studies have found that tart cherry extract is 10 times more effective than aspirin at relieving inflammation. Only two tablespoons of concentrated juice need to be taken each day daily for effective results. Sweet cherries have also been found to be effective.

2. Berries - A variety of anti-oxidants and anti-pain compounds are found in berries like blackberries, raspberries, blueberries and strawberries

3. Celery and Celery Seeds - The book "Green Pharmacy", lists more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Celery seeds can be added to soups, stews or as a salt substitute in many recipes.

4. Ginger - Ginger has been shown to reduce pain-causing prostaglandin levels in the body and has been widely used in India to treat pain and inflammation. Multiple studies by Indian researchers found that ginger is an effective treatment for muscular pain. The recommended dosage of ginger is between 500 and 1,000 milligrams per day.

5. Turmeric - Turmeric (curcuma longa) the common orange/yellow spice has been shown to be a more effective anti-inflammatory than steroid medications when dealing with acute inflammation. Its main therapeutic ingredient is curcumin. Research shows that curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects).  Dose a standardized extract with 1500 mg of curcumin content per day.

6. Omega-3s Fatty Acids - Many fatty fish like salmon, mackerel and herring contain Omega-3 oils.  These oils convert in the body into hormone-like substances that decrease inflammation and pain. According to the National Institute of Health, fish oil is a potent anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers.

If you are looking for additional help reducing pain, here are a few options:*

• Proteolytic Enzymes
• Vitamin D if your blood levels are low
• Boswellia (Frankincense)
• MSM, Glucosamine & Chondroitin
• White Willow Bark (for short-term use)

* Discuss taking any supplements with your doctor before making any changes.

Magnesium is Amazing!

Amazing: Magnesium (Mg) plays a key role in over 300 biochemical reactions that take place throughout your body.  Its benefits are best known in promoting good bone health (when combined with Calcium & Vitamin D).  In addition to healthy bones, Magnesium:

• Maintains normal muscle and nerve function
• Keeps the heart beat regular & supports cardiovascular function
• Promotes a healthy immune system
• Maintains blood sugar and blood pressure within normal range
• Promotes energy metabolism

In practical terms, there are 3 conditions that I most often recommend Magnesium for:

1.) For Muscle Cramps or Spasms:  Take Mg in electrolyte powder form for maximum absorption into muscle tissue.  Electrolyte packets (such as "Electrolyte Stamina") usually contain Magnesium Oxide or other easily absorbable forms.

2.) For Anxiety and Insomnia:  Use magnesium glycinate or magnesium maleate, twice a day for best effects.

3.) For Constipation:  Use magnesium citrate or magnesium oxide to bring more fluids in the digestive tract and gently support regularity.  Start with a low dose and gradually increase (two times per day).

Sleep Better in 7 Steps

Everyone has occasional sleep problems, but constant sleep shortage can add stress to your life.  Stress hormones produced during the day (like cortisol) are actually eliminated as you sleep at night. Try some or all of the suggestions below to see if it helps you sleep better:

1. Adopt a Regular Routine (and follow it every day, including weekends). Going to bed at the same time every night and waking at the same time every morning can help your body maintain a regular sleep/wake cycle.
2. Don't Nap. People who nap often have trouble sleeping at night. Skipping the nap can help you fall asleep faster at bedtime and your body will be better able to maintain sleep throughout the night.
3. Reduce or remove Caffeine and Alcohol. They are both diuretics that may cause you to wake up for a middle-of-the-night bathroom trip. Caffeine, a stimulant, interferes with good sleep and alcohol causes early awakenings and difficultly returning to sleep.
4. Train the Brain. Use the bed for sleeping only, not for watching TV, eating, or working. These things make it more difficult for the brain to shut down. Instead, train your brain to know that once you get into bed it’s time to go to sleep.
5. Avoid Carbs before Bed. Don’t eat sugar or carbohydrates within two hours of going to sleep. Make your next bedtime snack a food that promotes sleep, like turkey, nuts or warm milk.
6. Exercise. Another reason exercising improves our health - it decreases stress, which increases sleep. Just don’t exercise in the evenings because it can cause brain stimulation which makes it difficult to snooze.
7. Relax. If you’ve been trying to fall asleep for 30 minutes, but can’t, get up and try doing something relaxing for 30 minutes (like light reading or a warm bath). Go back to bed when you start feeling sleepy.