Supplements: Are They Right for You?

It has been estimated that Americans spend $25–33 BILLION a year on supplements! Now that is a lot of supplementing. Multivitamins are very common and probably the most taken across various ages and cultures. I did a search on supplements and got over 15 million hits on Google.

So, are they really good for you? Don’t most of the supplements or vitamins just run right through us? How do you know what to take? These are very common questions people have and there are many different opinions and answers to these questions.

I want to be real clear. I take supplements. I do not have any great studies to support my use of supplements. I only have my years of experience as a family doctor and my own personal experiences with the use of supplements. I have done extensive reading and continue to improve my own knowledge on the subject. I am in no way an expert on supplements.

So, if you are still reading this, understand these are my opinions.

I am often asked about the absorptions of supplements and how your body uses them. I do believe some of the supplements are probably excreted from our bodies fairly rapidly. If you take a B vitamin, it does not take very long (15–30 minutes) before your urine becomes bright yellow. So why take them if they get out of your system so fast?

My first answer is to compare supplements to water. Water basically just goes right through our system. But I have to believe the water does some good along the way. I think supplements are much the same. They may go right through us, but I think they do some good along the way.

Secondly, I am sure not all the B vitamin ends up in my urine right away. I do think it will circulate through my body and be used if needed. It helps ensure the systems in my body that use the B vitamins have plenty of it.

Which supplements should you take? Again, a very common question. My answer is: it depends. It depends on what you are expecting or needing as far as supplements. It depends on your overall health status and your nutrition. It depends on your genetics. I do not think there is a one-size-fits-all. A growing athletic adolescent is going to have some different requirements than a guy in his sixties.

I do think the first thing to start with is to be sure you are doing the basic things well. Eating clean will help your overall wellness and health more than any supplement can. If you are not exercising regularly, get started. Try to get 7–8 hours of sleep and drink plenty of water.

My next blog will be about my personal favorite supplement.

Wishing You an Amazing Life,

Dr. Curtis Brown

Supplements: To Take or Not to Take?

I have been helping people with their health issues for 30 years now and I believe I have learned a lot of things over those decades. I have learned we do not necessarily always know the truth. Medical opinions change with increased knowledge and better information.

I remember when we told everyone to quit eating eggs if you needed to lower your cholesterol. Well, now we have decided it is okay to eat some eggs in moderation. It used to be common practice to advise all women to take calcium. Now, not so much. Calcium probably will not hurt you, but it also probably does not help as much as we thought.

Medical advice and opinion tend to shift and change all of the time. There are some basic truths (at least, I think there are) that still make sense. For instance, if you have high blood pressure, you should do everything you can, including taking medication if necessary, to reduce your blood pressure to normal levels. This will dramatically lower your risk of heart attack and/or stroke. Getting regular sleep is really good for your overall energy and mood. Regular exercise will increase your energy and enhance your life. Still true!

Supplements are very popular today. I personally take them and I think they are helpful. However, recently I was listening to a popular wellness radio show and the host was taking lots of supplements. He was recommending all sorts of stuff to help with weight loss, memory, fatigue, energy, skin, bloating, and a multitude of other common ailments.

I tried to calculate how much it would cost to take everything he was recommending as a must-have. NO ONE could afford to spend that kind of money! It was over a thousand dollars a month.

Again, I am not against supplements. I take them myself. But I think some common sense should be used in deciding which supplements to take. Part of the problem of deciding what to take is filtering through all the noise around supplements.

Many mainstream doctors avoid recommending supplements altogether. We have been trained to look for documentation of efficacy through double-blind studies. It is really hard to find long-term, double-blind studies when it comes to supplements. I know there are a few good studies, but they are often biased in their design.

Over the next few weeks, I will blog about my thoughts and recommendations on supplements. I will not quote any studies. These recommendations will be based off of my personal experience and my own research of available information (which changes frequently).

I hope you will find this information practical and informative.

Wishing You an Amazing Life,

Dr. Curtis Brown

Ditch the Blood Sugar Blues

If you’re looking for a way to combat your constant cravings and fight fatigue, this article is for you. Perhaps your diabetes isn’t as well controlled as you would like it to be. Or maybe you’re simply looking for some tips to help you eat and feel better. Blood sugar control is important for EVERYONE interested in better health, not just for those with diabetes. 

Skipping meals, over-consuming carbohydrates, stress and illness are a few factors that can cause major swings in blood sugars; also known as the blood sugar rollercoaster. Our bodies function best when blood sugar remains within a certain range. While it’s normal for blood sugar to fluctuate before and after a meal, it's best to prevent major spikes and crashes.

The blood sugar rollercoaster can leave you with constant cravings (especially for carbohydrates), unstable moods, and it can be the reason behind your sluggishness after a meal. Over time, this rollercoaster creates a stressful environment for your body, making it difficult to lose weight even if you’re eating very little.

It’s not just WHAT you eat that matters, it’s also important to consider WHEN you eat. Aim for a combination of protein, carbohydrate, and fat at each meal. Keep it simple by classifying each food based on what macronutrient it predominantly contains. For example, almond butter contains a combination of fat and protein. I would suggest counting it as a fat, as it is a richer source of fat than protein. See the list below for more clarification of carbs, proteins, and fats. 

Carbohydrates break down into sugar in the body, raising blood sugar—this is what makes them a good source of quick (but not lasting) energy. Keep in mind that while vegetables are in the carbohydrate category, many contain far fewer carbohydrates (i.e., non-starchy veggies), thereby having little to no impact on blood sugar. In fact, non-starchy veggies should make up about half your plate at each meal! Protein and fat keep you full longer than carbohydrates, are a good source of longer-lasting energy, and help buffer the impact of carbohydrates on blood sugar. For these reasons, it’s important to avoid eating a carbohydrate-based food by itself.   

For example, a piece of fruit (carbohydrate) will not keep you full very long. Instead, enjoy a piece of fruit (carbohydrate) alongside a fat like almond butter. Or pair it with a protein like a hard-boiled egg. Try starting your day with a balanced meal like a veggie omelet (protein) cooked in coconut oil (fat), served with a side of fruit. 

Keeping your blood sugar in check is a great first step toward better health. For more simple tips, see 3 Steps to Better Health. See below for a list of carbs, proteins, and fats as well as simple meal and snack ideas. Ditch those blood sugar blues and see how much better you can feel!

Carbohydrates

• Beans
• Corn
• Fruit
• Grains
• Hummus
• Lentils
• Milk
• Oatmeal
• Peas
• Potato/sweet potato
• Quinoa 
• Bread
• Pasta
• Cereal
• Rice
• Squash (winter)

Non-Starchy Vegetables

(low in carbohydrate à less impact on blood sugar)

• Artichokes
• Asparagus
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Coleslaw
• Cucumber
• Eggplant
• Green beans
• Jicama
• Leeks
• Mushrooms
• Okra
• Onion
• Peppers
• Radishes
• Salad (lettuces)
• Spinach
• Sugar snap peas
• Summer squash
• Swiss chard
• Tomatoes
• Turnips
• Zucchini

Protein

• Beef (Fresh or Dried)
• Chicken
• Cottage cheese
• Deli meat (turkey, ham, beef,
• Chicken, etc.)
• Eggs
• Fish/seafood, fresh
• Hamburger
• Pork
• Tuna/salmon, canned
• Yogurt, plain

Fat

• Butter
• Extra virgin olive oil
• Coconut oil 
• Nut/seed butter
• Salad dressing
• Mayo
• Sour cream
• Cream
• Half & Half
• Cream cheese
• Nuts
• Olives
• Seeds
• Cheese
• Avocado

Sample Balanced Meals

• Eggs (protein), spinach and tomato, cooked in coconut oil (fat), side of fruit (carbohydrate)
• Tuna (protein), avocado (fat), cucumber, side of fruit (carbohydrate)
• Meat (protein), zucchini sautéed in butter (fat), sweet potato (carbohydrate)
• Salmon (protein), garden salad with dressing (fat), sprouted quinoa (carbohydrate)
• Chicken salad (protein) with mayo (fat), celery, and grapes (carbohydrate)

Sample Balanced Snacks

• Apple (carbohydrate) with almond butter (fat)
• Grapes (carbohydrate) with cheese (fat)
• Plain yogurt (protein) with blueberries (carbohydrate)

Summer Challenge: Revisiting the 10-Day Diet Challenge

I started the 10-Day Diet Challenge last summer, and it has been well received by many people. Hundreds of people from all over the world are trying this diet. I have even had people from Russia take up the challenge. This week, I had a patient that lost an amazing 16.6lbs in 10 days. He was very faithful to the plan and reported 3 inches lost on his waist! He was feeling more energetic and was confident he could continue to eat clean. 

It was about day five that he thought he would actually survive the plan! Almost everyone experiences carb withdrawal symptoms at some time during the challenge. If you stick with it, your energy will rebound and the brain fog will clear! On average, most men are dropping 6–8 lbs and women are dropping 4–6 lbs. This plan is easy and reproducible, and did I mention it was free?

The secret is getting off the insulin roller coaster. When your insulin level moves, up or down, it can trigger hunger. Cravings are often triggered by insulin swings. High glycemic carbohydrates (bread, potatoes, pasta, rice, and sugar) start the insulin roller coaster and create more appetite. There is a reason you can’t eat just one chip!

Protein will blunt the insulin response. Always eat some protein when you are eating even healthy carbs. A small bite of peanut butter can flatten the insulin curve from your daily fruit.

I am a believer in PGX and its benefits. It is a fiber product that can flatten the insulin curve and create a sense of fullness. I try to consume it twice a day.

If you have never tried the 10-Day Diet Challenge, give it a try. It is found on my website and is really simple to start. If you have tried it before but not recently, I want to challenge you to do it again. I like to repeat the challenge about every six weeks or so. I do not always do it for 10 days, but I always feel better for doing it.

I have found this plan to be simple to follow and an effective way to maintain a healthy body weight. It helps with my energy level and also helps eliminate brain fog!

Guest Post: 3 Steps to Better Health

 

Molly Bruchez, MS RD is a registered dietitian with a passion for helping others improve their health through REAL FOOD.  She specializes in weight loss, blood sugar control, inflammation, and gut health. Molly’s approach helps individuals to establish a healthy relationship with food without dieting or counting calories. 

Her philosophy reflects a blend of her nutrition degrees, her professional experience, and her ongoing training in functional medicine. Molly translates complicated, research-based information into simple, practical concepts that are easy to implement. 

She received a Bachelor’s degree in Nutrition from Virginia Tech in Blacksburg and a Master’s degree in Nutrition from Colorado State University in Fort Collins. As a dietitian, Molly has worked with individuals of all ages and in many different settings—including schools and universities, nonprofit healthcare centers, and hospitals. 

Molly is both personally and professionally committed to optimal health. 

In her free time, she enjoys running, biking, yoga, and experimenting with new recipes. She lives on a ranch in the beautiful mountains of Colorado with her husband and their two dogs. 

Are you interested in improving your health? Maybe you want to lose weight, boost your energy, control diabetes or high blood pressure. Maybe you simply want to feel better. Get started on your journey to optimal health by following these 3 simple steps.

Step 1:  Embrace Lifestyle Change

The major difference between a “diet” and “lifestyle change” is the approach. If you begin your journey to better health with the mindset that “I only have to do this for X weeks,” you are setting yourself up for failure. The MAIN reason most diets fail is because they are, by definition, temporary. Sure, you may see results while you are following the diet, but what’s more important is whether the results are long-lasting. 

If your goal is better health, the changes you make must be lifelong. In my experience, individuals who start with just one or two changes and continue to build on this are most successful long-term.

Start TODAY. Choose one or two things you’re willing and able to change. Maybe this means starting the day with a balanced breakfast. Or perhaps you decide to kick your soda habit and drink more water. EVERY change counts—no matter how big or small. 

Step 2: Keep Your Blood Sugar Balanced

Not diabetic? DON’T skip this step! Blood sugar control is important for EVERYONE interested in better health, not just for those with diabetes. 

Are you always hungry? Do you feel sluggish after a meal? Do you skip breakfast and overeat later in the day? Is the “eating less, exercising more” method not working for you? These are all signs that you may be riding the destructive, and al- too-common, Blood Sugar Rollercoaster. It’s not just WHAT you eat that counts, it’s also important to consider WHEN you eat. 

Skipping meals, over-consuming carbohydrates, stress and illness are a few factors that can feed this vicious cycle. Our bodies function best when blood sugar remains within a certain range.  While it’s normal for blood sugar to fluctuate before and after a meal, it's best to prevent major spikes and crashes.

Over time, this rollercoaster creates a stressful environment for your body. It can leave you with constant cravings, low energy, unstable moods, and it can make it difficult to lose weight even if you’re eating very little. 

To keep your blood sugar stable, eat balanced meals (containing protein-fat-carbohydrate) that are evenly distributed throughout the day (this means no skipping meals!). 

 Step 3:  Keep It Simple with Real Foods

Get back to the basics of eating mostly real, whole foods. Regardless of what your health goals might be, cleaning up your diet by cutting back on processed foods is one of the most important steps you can take. 

The majority of foods you eat should contain only one ingredient or NOT have an ingredient list at all. No ingredient list?!? What’s left to eat, you ask? Stick primarily to whole foods like meat, fish/seafood, eggs, fruits, vegetables, healthy fats and whole, intact grains and legumes (if properly prepared and well-tolerated). 

Be SKEPTICAL of food products that contain health claims. Don’t fall for sneaky marketing traps.  “Fat-free” and “made with whole-grains” do NOT equal healthy. 

It’s not necessary (or realistic) to avoid ALL foods with an ingredients list. Just be SMART about it. Use the following tips to make better food choices. 

• If it has an ingredient list, the shorter, the better—if you can’t pronounce it, don’t eat it. 
• Key ingredients to avoid: high fructose corn syrup, trans fats (partially hydrogenated oils), monosodium glutamate (MSG), preservatives, artificial colors and sweeteners. 

Embrace lifestyle change, balance your blood sugar, and keep it simple. Use these simple steps to get started on your journey to better health TODAY!

"Wellness is not a medical fix but a way of living—a lifestyle sensitive and responsive to all the dimensions of body, mind, and spirit, an approach to life we each design to achieve our highest potential for well-being now and forever." —Greg Anderson

To contact Molly, please send an email to mollybruchez@gmail.com

How Much Water Should You Drink?

This is a simple question that I am asked frequently. The answer is: “It depends.” I’m sure most people have heard the rule to drink at least 8 glasses with 8 ounces of water a day. It is commonly expressed as the standard amount of water to drink. It depends on several things including your overall health, where you live, and what you are doing.

Water makes up about 60% of your body and is needed in every cell. Slight dehydration can zap your energy away. We can survive a long time with little or no food, but we must have water. Water is essential in flushing out toxins, transporting nutrients, and moisturizing our airways, skin, and joints.

The Institute of Medicine has published its recommendations. They have said that the average man needs about 13 cups (3L) of water a day and the average woman needs about 9 cups a day (2.2L).

There are several factors that can influence the amount of water you need. Moderate exercise may require another 1–2 cups of water. Extreme heat can increase your water demands. Illness such as vomiting or diarrhea increases water demands as well. Some health problems such as congestive heart problems or some types of kidney problems may require you to even consume less water.

Extreme sports such as running a marathon require close monitoring of your fluids and electrolytes. The electrolytes are basically minerals that your body needs to function correctly. A rare but potentially fatal problem for some marathon runners is hyponatremia. This is caused when someone has too much water and not enough sodium. It can lead to heart arrhythmias.

A practical way to monitor your hydration status is to monitor your urine output. You could actually measure the amount and it should be around 1.5 liters a day. A more practical way is to monitor the color of your urine. It should be clear or light straw colored. Darker urine may signify dehydration.

Water is in many things. On average, the food we eat accounts for about 20% of our water intake. Water is in milk, coffee, and other beverages. Some fruits such as watermelon are about 90% water by weight. We can get our daily requirement of water from several sources. Stay hydrated and you should feel a little better and will avoid some future problems.

Vitamin D: The Sunshine Vitamin

I am amazed at how often I find patients with low vitamin D. I do not test everyone, but about 70 percent of the people I test are either low or borderline low.

It has only been recently that the technology has made it affordable and readily available for routine clinical testing.

The classic vitamin D deficiency disease is rickets. I have never seen a case of rickets nor do I know anyone that has seen a case of rickets. The US started fortifying milk with vitamin D in the 1930s and rickets has since become a very rare problem in the US.

Vitamin D is associated with many enzymes and cells in the human body. It helps our intestines to absorb calcium and phosphorous. Some experts have called it a hormone because of the many things it can affect.

There is a growing body of research that indicates that vitamin D could affect cancer risk. It appears to protect against colon, prostate, and breast cancer.

I have frequently found vitamin D to be low in patients complaining of fatigue, depression, and body aches. There is some association with vitamin D deficiency and adult onset diabetes. We certainly think of vitamin D when we are dealing with osteoporosis or osteopenia.

Our bodies naturally make vitamin D when exposed to the sunlight. The amount of vitamin D manufactured depends on the amount of skin exposed to sunlight, time of day, and color of skin. Darker skin blocks the UVB light from penetrating as much as lighter skin.

Vitamin D is fat soluble and can become toxic if you take too much. I have personally never seen a high level of vitamin D, but it is possible. It can cause heart arrhythmias, anorexia, and weight loss.

The US government health authorities have stated that vitamin D deficiency occurs when the levels are below 30 nmol/L. I personally like to see levels above 50nmol/L. It is checked with a simple blood test.

I would recommend that you consider getting your vitamin D levels checked if you are homebound and or otherwise cannot get out in the sun. It is probably worthwhile to check your levels if you have any questions about your ability to get some sun exposure or if you have osteoporosis or osteopenia. You might consider checking your levels if you are dealing with prolonged fatigue or depression.

If you are low, OTC supplements are readily available. Vitamin D3 is the best form to get. It is more easily converted to the active form of vitamin D. I routinely advise patients to take 1-3,000 units daily and often recommend higher doses if levels are low. You should monitor blood levels. I would recommend you to discuss this with your healthcare provider before starting vitamin D.

Go get some natural vitamin D, but do so with caution. Never get sunburned, and remember sun exposure can lead to skin problems, including increased risk for skin cancer.

Olive Oil and Walnuts

Many people are fans of the Mediterranean diet. The Mediterranean diet is basically a diet high in vegetables and olive oil and low on animal protein. A recent study published in JAMA Internal Medicine seems to validate the benefits of this diet, especially when supplemented with nuts and olive oil.

The study was a small one done in Spain. The average age of the participants was 67. Most of the participants were overweight and had hypertension and/or elevated cholesterol levels. They were divided into three groups. One group followed a low-fat diet. Another group followed a Mediterranean diet supplemented with nuts. The third group followed a Mediterranean diet and supplemented with 5 teaspoons of olive oil a day.

Each group underwent memory testing and cognitive function testing before the diet and at 4 years. The group following a Mediterranean diet with supplemental nuts had significant improvements in memory, while the group adding extra virgin olive oil experienced significantly better cognitive function.

The study was small and definitive answers cannot be given concerning the benefits of olive oil and walnuts on memory and cognition. I do think it is safe to consume both olive oil and nuts such as walnuts or almonds and I believe that they can offer some benefits for brain health.

Olive oil and nuts have antioxidant effects and have long been advocated for brain health. They can reduce intravascular inflammation, which is a major cause of vascular damage. There are no bad side effects from these foods but do watch out for calories. (Nuts in general have about 10 calories per nut.)

So the next time you have a salad, add some olive oil and walnuts!

It's Sugar—Not Fat!

For the last several decades, the government eating guidelines endorsed by many doctors have advocated a low fat diet. As it turns out, this is not a good idea. Eggs were once a banned food for patients with high cholesterol, but not so now.

Recent studies show that those with the highest sugar consumption have the highest risk of heart disease. In a study published in JAMA (Journal of American Medical Association), those with the highest sugar intake were at a four-fold risk of heart attacks. Drinking one 20-ounce soda increases your risk by 30%. The average American consumes about 150 lbs. of sugar a year!

Sugar is hidden in many foods, even in some we consider to be healthy. Did you know that fruit yogurt has more sugar in it than a Coke? The average serving of tomato sauce has more sugar than most cookies. The biggest source of sugar for most Americans is sugar-sweetened beverages. The average teenage boy consumes about 34 teaspoons of sugar a day. This equates to about 545 calories a day from sugar.

Our bodies need about 1,000 mg of cholesterol a day to function. Cholesterol is important for brain function and many other roles in our bodies. Most of our hormones are made from cholesterol. The liver manufactures about 75% of the cholesterol that we need. The other 25% comes from our diet. Some people have a genetic issue that causes them to make too much cholesterol, but most people simply eat too many calories in the form of refined sugars and certain fats that often lead to elevated cholesterol levels.

Sugar is a quick source of energy for our bodies and is used first. Most of the carbohydrates we eat must be turned into glucose for our bodies to absorb them. However, when you consume more sugar than your body needs, the sugar is stored in your liver in the form of triglycerides and glycogen. High intake of refined sugar also lowers the good cholesterol (HDL) and changes the size of the LDL (bad cholesterol) particles. It can lead to insulin resistance and diabetes. Fatty liver disease is often caused by the over consumption sugar. All of these changes increase the risk of atherosclerosis (hardening of the arteries).

I believe that you will lose weight, lower your cholesterol, improve your energy, and decrease brain fog by eliminating refined sugars and high glycemic carbohydrates. Take a look at my 10-Day Diet Challenge and give it try.

Health Benefits of Common Foods: The Letter C

We literally become what we eat! If you do not feel good, consider it might be what you are eating. The following is a brief discussion of the health benefits of some common foods. Sticking with the letter C today. 

Cherries 

Cherries are known for anti-inflammatory and antioxidant benefits. Many believe that they are helpful in preventing diseases such as diabetes and Alzheimer’s.

Chili peppers

Chili peppers contain capsaicin, which has been shown to have anti-cancer properties and helps control pain. Chili peppers can also suppress your appetite.

Chives 

Chives are rich in sulfur compounds. Sulfur compounds have anti-cancer and anti-inflammatory properties. 

Cilantro 

Cilantro has several health benefits. It has been known to have positive effects on liver health, cholesterol reduction, and acts as an antimicrobial. It also has anti-cancer and antioxidant benefits.

Cinnamon

Cinnamon is known for its anti-inflammatory properties and diabetes prevention. It is also used for digestive support and pain relief.

Coconut

Coconut is rich in magnesium. It is also a good source of lauric acid that the body can turn into antiviral and antibacterial compounds. Coconut also has anti-inflammatory properties. 

Cranberries

Cranberries are probably best known for helping fight urinary tract infections. They are rich in proanthocyanidins, which prevent bacteria from attaching to the bladder wall. These compounds reduce inflammation in the mouth and gums.

Cumin 

Cumin is believed to have anti-cancer properties and helps with inflammation. It is also known to stimulate appetite. Cumin can relieve pain when taken orally or applied topically.

Wishing you and amazing life.