Healthwise: Nuts

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Wednesday, 9 October 2019

Get an Extra Edge Against Cancer

Here’s how an integrative plan can help you…

Mark A. Stengler, NMD, a naturopathic physician and founder of The Stengler Center for Integrative Medicine in Encinitas, California (MarkStengler.com).

Published Date: June 1, 2018 Publication: Bottom Line Health

More than one-third of American adults reach for vitamins, herbs or other natural medicines when they have colds or other routine (and hopefully mild) health problems. Similar remedies can help when you have cancer.

To learn more about the best and safest ways to use natural therapies—also known as complementary and alternative medicine (CAM)—to fight cancer and its complications, Bottom Line Health spoke with Mark A. Stengler, NMD, a naturopathic physician who treats cancer patients.

HOW CAM CAN WORK

Research has shown that many so-called “alternative” treatments can enhance the effects of conventional cancer care such as surgery, radiation or chemotherapy…reduce treatment side effects…and possibly improve survival.

This type of integrative care doesn’t replace conventional cancer treatments. Rather, with the guidance of a doctor, complementary therapies are added to a patient’s treatment plan.

Important: To ensure that the therapies described below would be appropriate for you, consult the Society for Integrative Oncology (IntegrativeOnc.org) to find an integrative oncologist near you…or check with The American Association of Naturopathic Physicians (Naturopathic.org) to locate a naturopathic doctor who also treats cancer patients.

Also: Be sure to ask the doctor you choose to be in touch with your oncologist. Here’s how CAM can help with problems that plague most cancer patients…

• Get relief from “chemo brain.” It’s estimated that three-quarters of cancer patients will experience some degree of mental cloudiness. Known as “chemo brain,” it can include mood swings, memory loss and mental fatigue. It eventually improves, but some patients will feel like they’re in a mental fog years after their treatments have ended.

What helps: The omega-3 fatty acids in fish oil supplements—a typical daily dose is 1,000 mg total of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined—help regulate acetylcholine, a neurotransmitter that increases nerve growth factor and improves memory as well as energy levels.

The omega-3s also increase the effectiveness of 5-fluorouracil and other chemotherapy drugs, according to a study published in Clinical Nutrition Research. In research published in Cancer, lung cancer patients who took fish oil along with chemotherapy had a greater one-year survival rate than those who didn’t take the supplements.

Note: Fish oil may cause stomach upset in some patients, along with bleeding in those who are taking anticoagulant medications such as warfarin (Coumadin), apixaban (Eliquis) and rivaroxaban (Xarelto).

• Boost energy levels. Ginseng is one of the more effective supplements for cancer patients. A number of studies have shown that it reduces treatment-related side effects, including weakness and fatigue. A double-blind study in Journal of the National Cancer Institute found that patients who took ginseng had less fatigue than those given placebos.

My advice: The American form of ginseng (Panax quinquefolius) is more effective than the Asian form. Typical dose: 1,300 mg to 2,000 mg daily. It rarely causes side effects, although it may lower blood sugar in those with diabetes.

Also helpful: Glutathione, a “super antioxidant” that can be combined with chemotherapy to reduce toxin-related fatigue and other side effects. It’s usually given in an IV solution. Side effects are unlikely, but it may interfere with some chemotherapy drugs. Be sure to consult an integrative oncologist to see whether you will/won’t benefit from glutathione.

• Improve immune response. Turkey tail is one of the best–studied medicinal mushrooms. Available in capsule form, the supplement has chemical compounds (beta–glucans) that stimulate many aspects of the immune response, including antibody activity—important for inducing the death of cancer cells.

Impressive research: A study published in Cancer Immunology and Immunotherapy found that postsurgical remissions in colorectal cancer patients were twice as common in those who were given turkey tail. Typical dose: 3,000 mg daily. Side effects are unlikely.

A NUTRITIONAL BOOST

Conventional oncologists receive little training in nutrition, but it’s a critical issue for cancer patients. One study found that 91% of cancer patients had nutritional impairments, and 9% were seriously malnourished. Research shows that malnutrition contributes directly or indirectly to a significant number of cancer deaths due to poor appetite and the disease process of advanced cancer.

Loss of appetite is a major cause of malnutrition and muscle loss (cachexia). I advise patients who are losing weight to address these problems by getting more calories.

With every meal, include high-fat foods such as olive oil, coconut oil, avocado, nuts and seeds. A 10-year study, published in Archives of Internal Medicine, looked at more than 380,000 adults and found that a Mediterranean-style diet, which is high in olive oil and other healthy fats, reduced cancer deaths in men by 17% and 12% in women.

Also helpful: Protein shakes. They can provide the extra protein that’s critical for cancer patients. Up to 80% of those with advanced cancer experience muscle loss. Protein shakes can help reverse it. Best option: Ready-made whey protein or pea protein shakes—both are nutritious, have 5 g of sugar or less per serving and are readily available in health-food stores.

My advice: Get 1 g to 1.2 g of protein per kilogram (2.2 pounds) of body weight daily. This means that someone who weighs 150 pounds will need about 68 g to 82 g of protein daily. You can get that much from two or three servings of a typical whey protein beverage, which comes ready-mixed or in powdered form. Caution: If you have moderate or severe kidney disease, check with your doctor for advice on your protein intake.

https://bottomlineinc.com/health/cancer-treatment/when-fighting-cancer-integrative-care

Thursday, 27 June 2019

How to Get More Zinc in Your Diet

Co-authored by Claudia Carberry, RD

Updated: March 29, 2019

Explore this ArticleAdding Zinc to Your Diet Getting the Right Levels of Zinc for You Understanding Zinc Ask a Question Related Articles References

Zinc is an essential mineral for your body. Your immune system relies on zinc to perform vital functions, such as enzyme function and cell function. Most adults need around 10 mg of zinc per day, but can safely consume up to 40; however, too much zinc can be harmful. Monitor your zinc intake to make sure you stay within healthy levels.

Method1
Adding Zinc to Your Diet

1
Eat shellfish. One of the best ways to get zinc is to eat shellfish. Shellfish contains significant levels of zinc. Oysters have the highest amount of zinc. For 3 ounces of oysters, you will get five times the daily value (DV) of zinc. You’ll get 74 mg and 493% of your daily value.^[1]
- 3 ounces of crab contains 6.5 mg of zinc (43% DV). 3 ounces of lobster contains 3.4 mg of zinc (23% DV).
- Include a meal of oysters at least once a month. If you don’t like oysters, include crab or lobster once or twice a month instead.
- Some fish also contain zinc. One serving of flounder contains less than 10% of your daily amount of zinc.
2
Incorporate meat. Meat products contain significant amounts of zinc. You can get a lot of zinc from healthy sources of red meat, pork, and poultry. 3 ounces of beef contains 7 mg of zinc (47% DV). Pork contains 2.9 mg of zinc (19% DV) for 3 ounces.^[2]
- When eating poultry, make sure to eat the dark meat. 3 ounces of chicken contains 2.4 mg of zinc (16% DV). Turkey contains 3.0 mg of zinc (21% DV).
- 4 oz of lamb has 35% of your daily value of zinc.^[3]

3
Add nuts to your recipes. Nuts provide a small amount of your daily recommended amount of zinc. You can eat cashews, almonds, or peanuts for some zinc. A 1-ounce serving of cashews contains 1.6 mg of zinc (11% DV).
- 1 ounce of almonds contain 6% of your daily amount of zinc.
- You can also include nuts as a snack every day. Most nuts contain zinc, though not at very high levels.
4
Eat dairy. Dairy sources contain zinc. You can include a few sources of dairy into your diet each day to increase your intake of zinc. Yogurt contains the most zinc out of all dairy products. 8 ounces contains 1.7 mg of zinc (11% DV).^[4]
- 1 ounce of Swiss cheese has 8% of your daily value of zinc, and 1 ounce of cheddar or mozzarella has 6%.
- 1 cup of low-fat or skim milk has 7% of your daily value.
5
Add grains. Certain grains have enough zinc in them to add a significant amount to your daily value. One packet of instant oatmeal has 7%. Some cereals are fortified with up to 25% of your daily zinc for one serving.^[5]
- Quinoa has 18% of your daily value for 3/4 cup.
- Check the labels on any fortified foods that may include zinc.
6

Snack on seeds. Seeds have significant amounts of zinc. You can include seeds into your main dishes, yogurt, oatmeal, cereal, salads, or even snack on them. 1/4 cup of sesame seeds and pumpkins seeds both contain 25% of your daily value.^[6]
7
Eat legumes and beans. Legumes and beans are a good source of zinc. This source includes tofu, tempeh, soybeans, kidney beans, black beans, garbanzo beans, lentils, and peanuts.^[7] Half a cup of chickpeas contains 9% of your daily value, and kidney beans include 6%.^[8]
- Soak your beans and legumes before you cook them. They contain phytates, which block absorption of minerals, and soaking will remove the phytates.
8
Include zinc supplements. If you are struggling getting enough zinc through your diet, you can take a zinc supplement. You can buy a supplement in tablet form to take daily. Most supplements come in a 30 mg form, which is 200% of your DV.^[9]
- See your doctor to determine if your zinc levels are deficient enough to take a supplement.
- Be careful to not overdose on zinc if taking a supplement by following instructions and dosing information.

Method2
Getting the Right Levels of Zinc for You

1
Determine the correct amount of daily zinc. The amount of zinc a person should have differs based on factors, such as age and gender. You should determine how much zinc you require each day because getting too much zinc can be harmful.^[10]
- Children seven months to three years old need 3 mg each day. Children younger than seven months need 2 mg.
- Children four to eight years old need 5 mg.
- Children nine to 13 years old need 8 mg. Both can get up to 23 mg safely each day.
- Male teens 14 to 18 years old need 11 mg. Females need 9 mg. Both can get up to 34 mg safely each day.
- Males over 18 need 11 mg, while females need 8 mg. Both can get up to 40 mg safely each day.
- Zinc needs increase when pregnant and/or breastfeeding — 11 mg and 12 mg respectively. These numbers will be even higher if you are a teenager.
2
Incorporate more zinc if you are vegetarian. Vegetarians need to be particularly careful to get enough zinc from non-animal sources. You can get zinc from beans and legumes, nuts and seeds, oats, and wheat germs^[11]
- Vegetarians and vegans may have a zinc deficiency because many of the main sources of zinc are not acceptable to vegetarians. The other reason is that grains and legumes, main foods for vegetarians, contain high levels of phytic acid. This component may reduce zinc absorption.
3
Know the importance of zinc. Zinc is important for many bodily functions. It is important for your immune system. Zinc also plays a critical role in over 300 enzyme reactions in the body. Zinc also plays a structural role for proteins and cell membranes.^[12]
- In proteins, zinc provides a sort of scaffolding to keep proteins folded correctly. This scaffold is called the “zinc finger motif.” Proteins containing a zinc finger motif are important in regulating how genes, coded for in the DNA, are expressed. These proteins act as transcription factors, controlling gene expression.
- Zinc is also important in how cells communicate with each other and is important in control of hormone levels and in the transmission of nerve signals
- Zinc plays a role in a process called apoptosis, or programmed cell death. This is particularly important to control cancer cells and in ridding the body of non-functional cells.
4
Know which nutrients zinc interferes with. While it is important to get enough zinc in your diet, it is also important to recognize that zinc can interfere with the absorption of other minerals, such as copper, iron, and calcium. If you need to increase any of these nutrients, space out your foods with zinc and copper, iron, and calcium. Put two to three hours between eating these foods.
- Though zinc blocks absorption of some minerals, it is needed for better absorption of others. Zinc is required for the absorption of folate (a B vitamin) and the function of Vitamin A.

Method3
Understanding Zinc

1
Identify the risk factors of a zinc deficiency. Marginal zinc deficiency is relatively common, with about 2 billion people worldwide affected.^[13] Marginal deficiency results in poor growth, poor physical and mental development, and increased risk of infections. There are a number of risk factors for marginal zinc deficiency including:^[14]
- Premature and low-birth-weight infants or older breast-fed infants and toddlers who do not get enough zinc-rich foods
- Children and adolescents
- Pregnant and breastfeeding women, especially younger women
- Patients receiving a form of intravenous feedings known as total parenteral nutrition
- Malnourished or undernourished children and adults
- People with severe or chronic diarrhea
- Individuals with malabsorption syndromes or digestive and liver disorders
- People with Celiac disease, short bowel syndrome, Crohn's disease, ulcerative colitis
- Alcoholics with alcoholic liver disease
- Individuals with chronic renal disease and sickle cell anemia
- Older adults (over 65 years)
- Individuals on specific medications that interfere with the absorption or function of zinc
- Strict vegetarians
2
Recognize the dangers of a severe zinc deficiency. Severe zinc deficiency is relatively rare. It is usually the result of a rare genetic disease called acrodermatitis enteropathica. In these cases, symptoms include slow growth and development, delayed sexual maturation, skin rashes, severe diarrhea, deficiencies of the immune system, poor wound healing, poor taste sensation and poor appetite and clouding of the cornea.^[15]
- If you believe you have this disease, go see your doctor for tests.
3
Understand the dangers of too much zinc. Though zinc is important for your body’s overall health, you want to make sure you get the right amount. It is difficult to overdose with food alone — usually an overdose occurs from taking too many supplements and/or taking supplements in addition to a high-zinc diet. Excess zinc can cause significant health problems including nausea, vomiting, loss of appetite, cramps, diarrhea and headaches.^[16]
- High levels of zinc can interfere with copper and iron levels and this can cause copper and iron deficiency anemias.
- Always talk to your doctor and be aware the some multivitamins may include zinc.