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25 Surprising Facts About Rheumatoid Arthritis

25 Surprising Facts About Rheumatoid Arthritis Everyone Should Know 

25 Facts About Rheumatoid Arthritis (RA) Everyone Should Know 

 

Rheumatoid arthritis is an illness that’s widely misunderstood. I believe this is partly due to the fact that many confuse it with osteoarthritis (OA). This mix-up leads people to believe rheumatoid arthritis is caused by aging.

Rheumatoid arthritis (RA) is in no way “normal” aging and shouldn’t ever occur at any point in a healthy person’s life!

Rheumatoid arthritis is an autoimmune disease – meaning the body’s immune system is attacking itself – in the case of RA the immune system attacks a person’s joints.

Almost 1.5 million Americans have rheumatoid arthritis and it’s on the rise. Unfortunately, modern medicine doesn’t have much to offer for reversal of this terrible condition. However, functional medicine and full body integrative and holistic approaches have resulted in full recoveries and promising outcomes.

I am a perfect example of this. I was diagnosed with Rheumatoid Arthritis (I was also given many other additional diagnoses – another blog on this later) more than a decade ago. When modern medicine had no answers for me other than prescribing toxic immunosuppressive drugs and steroids, I voluntarily chose not to use those. As a practicing Internal medicine doctor who had a special interest in Rheumatology, I knew all too well, the terrible side effects and long term health consequences of these drugs. I was determined to find other answers!

Against conventional wisdom, I decided to be my own guinea pig and looked for other safer but effective alternatives. I researched and studied the fields of nutrition, and Integrative, Holistic, and Functional Medicine. I trained and became board certified in these, using all that I learnt, first on myself. It was trial and error at that point for me but I eventually healed myself from this crippling disease and from all other diagnoses that conventional medicine had given to my wide range of chronic symptoms!

My health completely recovered, and I no longer carry the clinical or lab diagnosis of RA, nor do I suffer from the pain or the disabling fatigue which is characteristic of this disease. In fact, I feel more energetic and vibrant than I did even in my 20s. I now use the same healing modalities and step-wise approach that worked for me, on my patients to help them in their recovery process.

As with everything else in life, we are all individuals with unique and varied characteristics, so no one size of treatment can fit all. Everyone with RA will have different root cause(s). I help my patients and clients find their particular root causes and then use a very personalized treatment approach that is right for their body.

In an effort to clear the confusion and misunderstanding surrounding rheumatoid arthritis, I’ve compiled 25 facts about rheumatoid arthritis that everyone should know. RA is a condition that can strike any person at any age – and it’s best to know these important facts.

 

1.      Rheumatoid arthritis (RA) is very different from osteoarthritis (OA)

Rheumatoid arthritis (RA) is very different from osteoarthritis (OA)

RA is an autoimmune disease while osteoarthritis is caused by erosion of the cartilage and bones due to aging, overuse or obesity. Because these conditions are completely different, so are their treatments and it is important not to confuse the two.

 

2.      Rheumatoid arthritis is not ‘normal’ wear and tear of the joints

Rheumatoid arthritis is not ‘normal’ wear and tear of the joints

Rheumatoid arthritis occurs when the body’s immune system attacks its joints. This attack results in painful inflammation of the hands, feet, knees and other joints. RA can also impact other tissues in the body such as the heart, lungs, mouth, and eyes.

 

3.      Rheumatoid arthritis is more prevalent now than ever before

Rheumatoid arthritis is more prevalent now than ever before. Is it toxins?

Many articles on RA like to cite the fact that there’s very little evidence RA existed before the 1500’s, however that fact remains uncertain. What we do know, is RA is more prevalent now than ever before and it’s incidence is on the rise. This fact leads many to believe it is a disease caused primarily by environmental factors such as diet and toxins.

 

4.      Children can develop Rheumatoid Arthritis

Children can develop Rheumatoid Arthritis

It’s possible for children to develop RA -known as Juvenile Rheumatoid Arthritis (JRA) – because it’s an autoimmune condition, not caused by aging. In fact, children as young as five years old can develop RA, which is a deeply troubling to witness.

 

5.     Rheumatoid Arthritis is usually worst in the hands and feet

Though RA can impact any joint and many tissues in the body, it’s most common in the hands and feet. RA attacks the synovial lining between the bones of a joint, causing it to become inflamed, and ultimately damaging the tissue. Over time, RA can cause deformity to the affected joint.

 

6.      Women are three times more likely to develop RA

Women are three times more likely to develop RA

For reasons that are not fully understood, women are three times more likely to develop RA than men. It is thought that hormones may play a role. Also, the prevalence of RA among women is on the rise.

 

7.      Geography influences RA risk

Geography influences RA risk

RA is more common in people who live further from the equator, which suggests that adequate sunshine could help reduce RA risk, which leads me to my next point…

 

8.      Vitamin D reduces risk of developing RA

Vitamin D reduces risk of developing RA

Sufficient vitamin D significantly reduces your risk of developing RA and sunshine is your best source of vitamin D. Vitamin D has been linked to a reduced risk for nearly all autoimmune disease, so it’s a good idea to daily get about 20 minutes of sunshine, before applying sunscreen (without burning of course). If you have the ability to test your vitamin D levels, please do so and take supplemental Vitamin D under supervision. In my practice I use different strengths of Vitamin D based on my patient’s levels.

 

9.      Exercise is usually recommended in RA

Exercise is usually recommended in RA

Surprising to some, physical therapy has been shown to improve symptoms of RA. Decades ago, doctors believed exercise would put unnecessary stress on joints and recommended against it. This belief is not true and proper exercise with rheumatoid arthritis is now encouraged.

 

10. Diet is a vital part of treatment of Rheumatoid Arthritis

Diet is a vital part of treatment of Rheumatoid Arthritis

Anti-inflammatory diets low in gluten, sugar, processed and fried foods are an integral part of the functional medicine approach to RA. I would recommend working with a Functional medicine doctor and getting detailed food, nutritional and gut assessment so your individual causes for RA can be specifically dealt with.

 

11. Chronic inflammation is a major component of RA

Chronic inflammation is a major component of RA

Rheumatoid arthritis goes hand-in-hand with chronic inflammation. This means you can do yourself a world of good by incorporating anti-inflammatory practices in your life through diet, by reducing the burden of toxins in your body, and by targeted supplementation. The fire needs to be quenched!

 

12. Muscle atrophy is a concern in RA

Muscle atrophy is a concern in RA

Due to the lack of appetite that accompanies RA, coupled with the misguided but common belief that exercise will make RA worse, many people in the past suffered from muscle atrophy. These issues led to the nickname “wasting disease” because those with RA were often rail-thin and “wasting away.” A typical complaint is difficulty opening jars. Adding a daily protein drink or two to your nutritional supplementation can most certainly help replenish muscle strength. . My favorite protein powders are ones which also help gentle detox of the liver and the body.

 

13. Loss of appetite is common in RA

Due to inflammation of the gut, many with RA experience a strong loss of appetite, which contributes to weakness and muscle atrophy. The best way to fight this is through healing the gut and reducing inflammation.

 

14. A genetic risk factor called a “shared epitope” in RA

A genetic risk factor called a “shared epitope” in RA

A shared epitope (SE) is a genetic variant that increases the likelihood of developing RA when present, in fact some studies suggest that SE is the single most significant genetic risk factor for RA. Though there’s a genetic predisposition for RA, most believe risk is more associated with environmental factors. Remember, genes are loaded guns but environmental exposures hold the trigger!

 

15. Heart disease is a problem for RA patients

Heart disease is a problem for RA patients

Having RA significantly increases your risk for developing cardiovascular disease and having a heart attack. This is likely due to the characteristic systemic inflammation present in both conditions.

 

16. Diabetes risk is higher in RA patients

Diabetes risk is higher in RA patients

RA increases the risk of many illnesses, including diabetes, though this could also be caused by the conventional RA treatments, which quite often include intermittent or chronic steroid use. Steroids increase the risk for diabetes. Opting for a functional medicine approach to rheumatoid arthritis could reduce this risk.

 

17. Fibromyalgia risk is higher in RA patients

Fibromyalgia risk is higher in RA patients

There is an increased risk for developing fibromyalgia in patients with RA. Suffering from a combination of these two illnesses can lead to chronic pain, severe depression, fatigue, as well as memory and cognitive issues.

 

18. Lung disease is a common complication in RA patients

Lung disease is a common complication in RA patients

Interstitial lung disease, a serious lung disease can be a frequent complication of RA when the disease activity is not properly controlled, in fact after joints, lungs are the second most common organ to be affected by this disease. Serious respiratory conditions, infections and pneumonia can also occur due to conventional treatments which suppress the immune function; or due to lifestyle habits such as smoking. Any symptom of shortness of breath should be properly investigated.

 

19. Pregnancy can temporarily improve RA symptoms

Pregnancy can temporarily improve RA symptoms

Pregnancy often improves symptoms of many diseases, including RA. I believe this is because of the elevated anti-inflammatory elements present in the body during pregnancy, such as the DAO enzyme. However, after a person with RA gives birth, they could experience a flare-up and should plan with their doctor accordingly. Postpartum follow up of RA and for that matter any autoimmune condition is crucial.

 

20. Giving birth reduces risk for developing RA

Giving birth reduces risk for developing RA

Though the reason behind this is not fully understood, research has shown that giving birth reduces a woman’s overall risk of developing RA compared with someone who has never given birth.

 

21. Smoking increases RA risk and worsens symptoms overall

Smoking increases RA risk and worsens symptoms overall

Smoking cigarettes increases a person’s risk for developing RA. Additionally, smoking cigarettes is a serious trigger for a flare of RA and can worsen symptoms overall.

 

22. It’s unclear whether alcohol is bad or good for RA

It’s unclear whether alcohol is bad or good for RA

Studies have been published suggesting some alcohol is both good and bad for people affected by RA. It’s my recommendation that you consume as little as possible because alcohol makes it difficult for your body to work on ridding itself of toxins in your everyday life that could be contributing to your RA.

 

23. Pollution increases Rheumatoid Arthritis risk

Pollution increases Rheumatoid Arthritis risk

Pollution is known to cause inflammation in the body, so it’s no surprise that researchers found women who lived within a third of a mile of a major highway had higher prevalence of systemic inflammation and RA.

 

24. Psychological stress can have a role in RA

Psychological stress can have a role in RA

Stress is one of the factors that may not only cause and but also exacerbate the progression of chronic inflammatory diseases such as RA. Relapses are common under conditions of emotional stress. Treatments based on mindful awareness and acceptance therapies lead to reductions in daily pain-related sense of doom and disability, fatigue, as well as stress-related anxiety in RA patients. A holistic mind-body approach is paramount along with other Functional medicine treatments for RA.

 

25. Functional medicine solutions are promising in RA

Functional medicine solutions are promising in RA

Steroids and NSAIDs (some of the conventional treatments for RA) are not a good long term treatment plan. Not only do they not offer long term solutions, they are harmful to the gut and the immune system! They work against the very systems that need healing.

 

Instead try a functional medicine approach to RA treatment with your Functional Medicine doctor, which includes:

Rheumatoid arthritis is a debilitating disease but there are better solutions beyond prescriptions. Reach out to your functional medicine doctor if you or someone you love suffers from rheumatoid arthritis.

Please share this article to help dispel common myths surrounding rheumatoid arthritis.

Please also share how you manage your disease and help others learn from your experiences.

 

Resources:

 

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024678/

 

http://www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/what-is-rheumatoid-arthritis.php

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119866/

 

https://www.niams.nih.gov/health_info/Juv_Arthritis/default.asp

 

https://www.rheumatoidarthritis.org/ra/

 

https://www.ncbi.nlm.nih.gov/pubmed/14730601

 

https://www.ncbi.nlm.nih.gov/pubmed/28808949

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3766928/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921962/

 

https://www.ncbi.nlm.nih.gov/pubmed/24736263

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890244/

 

https://www.cdc.gov/arthritis/basics/rheumatoid-arthritis.html

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4284707/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717131/

 

https://www.ncbi.nlm.nih.gov/pubmed/24850878

 

https://www.ncbi.nlm.nih.gov/pubmed/28638686

 

https://www.ncbi.nlm.nih.gov/pubmed/25365778

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526553/

 

 

October 3rd, 2017

Posted In: Blog Post, Functional Medicine, Functional Nutrition, Integrative Medicine, Rheumatoid Arthritis, Uncategorized

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8 Essential facts about Omegas -Essential Fatty Acids (EFAs)

Essential Fatty Acids (EFAs) – Essential to Brain Health

I’m often asked what are the few nutrients I think are absolutely imperative and essential for good health especially in this modern world. One of the top nutrients in my list is Omega Essential Fatty Acids. Every patient who comes into my practice gets their Omega 3 levels and the ratio of Omega 3s to other omegas, like 6s, 9s etc tested and an appropriate individualized diet and supplementation (if required) plan created for them.

Decades of study and countless books have gone into exploring Omega-3 and the role it plays in our physical and mental health.

Here are 8 Essential Facts about this ESSENTIAL substance.

1. Omega-3 is called “essential” because it’s necessary for our health, but we cannot make it on our own.

2. One essential Omega-3 fatty acid is a substance called α-linolenic acid (ALA). Our body can use ALA to make two other essential fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, we don’t make enough to meet daily needs for optimal health and the conversion of ALA to DHA and EPA is not efficient enough in most humans.

If you are deficient in Vitamin Bs of various kinds, Vitamin C, minerals like Magnesium and zinc you will not optimally convert ALA into DHA and EPA.

Have your physician test you for optimal levels of these nutrients and adjust your dietary plan and your supplement schedule to optimize the levels of these key supportive nutrients.

You may benefit from supplementation with:

3. Omega-3 is critical for preventing symptoms of chronic illness, such as inflammation, chronic fatigue, joint and muscle pain and poor elimination of toxins.

4. The brain thrives on Omega-3. Without enough, we can experience learning problems, memory issues, brain fog, ADHD symptoms and other neurological symptoms. Proper levels help protect us from Alzheimer’s Disease. Balanced omega fatty acids are crucial in cardiovascular health and healthy blood pressure maintenance and insulin and blood sugar balance.

5. Food is a great source of Omega-3. Consider fatty fish like salmon, tuna, halibut, krill, flaxseed, walnuts and chia seeds (the latter 3 however give us ALA which needs to be converted to DHA & EPA).

6. It’s difficult to get sufficient amounts from food alone. Most Americans consume a daily average of 130 mg EPA + DHA – way below the recommended 1000-2000 mg. Consider adding a supplement to your diet. The Omega 3 supplement my family and I use, and I recommend to patients in my practice is International Fish Oil Standards (IFOS) five-star certified, which assures the highest level of purity, stability, and potency in fish oils. Each dose of this concentrated fish oil provides a whopping 900 mg of EPA and DHA in one softgel. Always check the the EPA and DHA content at the back of your bottle, as many times manufacturers will list a certain mg of fish oil on the front label of the fish oil bottle and it does not provide the accurate amounts of EPA and DHA that each serving has. This can mislead the buyer. 

7. Acquiring Omega-3 must be done in a focused fashion, with attention paid to the balance between Omega-3 and Omega-6 (a group of fatty acids linked to increased inflammation). An imbalance can adversely impact well being and brain health. 

8. Not all Omega 6s are bad! One known as DGLA (Dihomo-gamma-Linoleic Acid) is an antiinflammatory Omega 6 fatty acid. Other ones known as LA (Linoleic Acid) and AA (Arachindonic Acid) can be inflammatory in high amounts or when not in balanced amounts compared with DGLA. 

In my testing I look at individual levels of these key Omega 3 and 6 Fatty Acids but also the ratio of Linoleic to DGLA as seen in the image above. A simple blood test can give me all of the above information.

Consult your Functional Medicine and / or Integrative Holistic Medicine physician to assess your intake, test your levels, and explore ways to help you protect your health and cognitive function with essential Omegas.

 

References:
  • University of Maryland CAM Database Online. “Omega-3 Fatty Acids” Accessed 7 Nov 2016: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
  • Assisi A., Banzi R., Buonocore C., et al. “Fish oil and mental health: the role of n-3 long-chain polyunsaturated fatty acids in cognitive development and neurological disorders.” Int Clin Psychopharmacol. 2006 Nov;21(6):319-36. Accessed 7 Nov 2016: https://www.ncbi.nlm.nih.gov/pubmed/17012979
  • Ricardo U., Dangour, A.D. “Nutrition in Brain Development and Aging: Role of Essential Fatty Acids” Nutrition Reviews (May 2006)64 (suppl 2) S24-S33; DOI: 10.1111/j.1753-4887.2006.tb00242.x http://nutritionreviews.oxfordjournals.org/content/64/suppl_2/S24
  • Bourre, J.M. “Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2: macronutrients”. J Nutr Health Aging. 2006 Sep;10(5):386-99. Accessed 7 Nov 2016: http://www.bourre.fr/pdf/publications_scientifiques/260.pdf
  • NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Accessed 7 Nov 2016. http://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20
  • Freund-Levi Y, Eriksdotter-Jonhagen M, Cederholm T, et al. “Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: a randomized double-blind trial.” Arch Neurol. 2006 Oct;63(10):1402-8. Accessed 7 Nov 2016: http://www.utdallas.edu/~tres/papers/freund-levi.2006.pdf
The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

April 16th, 2017

Posted In: Blog Post, Food, Functional Medicine, Integrative Medicine

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Simple Guidelines for Preventing & Managing Diabetes

Interesting fact: The earliest known written record that likely referred to diabetes was in 1500 B.C in the Egyptian Ebers papyrus. It referred to the symptoms of frequent urination.

Basically, diabetes is a disease in which the body experiences elevated levels of blood sugar (glucose) due to an inability to either produce or use insulin. Most of the food we eat is turned into glucose, which our body needs for energy. In response to the rise in blood glucose, the pancreas makes a hormone called insulin, to help move the glucose into our cells for an ongoing source of energy. When you have diabetes, the body either doesn’t make enough insulin (Type-1 DM) or can’t use its own insulin efficiently (Type-2 DM). This causes glucose to build up in the blood, creating a potentially dangerous situation.

Type-1 DM is a chronic auto-immune health condition in which the immune system ravages the insulin-producing cells of the pancreas, causing a loss of the hormone insulin and affecting the way glucose is metabolized. Because of the loss of insulin, the body cannot move glucose from the blood into the cells where it is needed. Instead, glucose levels run high in the blood causing system-wide damage. While Integrative holistic health approaches can support the body, there is no cure once the pancreas are completely damaged and life-long management REQUIRES insulin. As a functional medicine doctor I have see halting of the disease process and even reversal if on early testing of the patient, the anti-bodies specific for type 1 diabetes are picked up and appropriate measures instituted. For more information on this contact my office.

Type-2 DM develops from lifestyle choices. A highly preventable disease, it was once most common in middle-aged and older people. Today, it strikes an alarming number of young adults and children. It’s directly related to poor eating and exercise habits, which typically results in being overweight – a risk factor for Type-2 DM. In this type of diabetes, your body produces insulin but does not recognize and use it properly. If health is not restored through diet, lifestyle changes, and holistic approaches, Type-2 DM can progress to a state in which insulin is required.

insulin resistance & Pre-diabetes are  your warning signs, conditions, respectively in which your insulin levels are high but the body cannot utilize it appropriately and the blood glucose level is chronically above normal, but not yet high enough to be diagnosed as Type-2 DM. These stages is your chance to stop the onset of diabetes in its tracks by improving your lifestyle choices.

 

A few simple guidelines can help you manage diabetes, and even prevent Type-2 DM:

  • Eat fresh whole foods, drink plenty of water, increase dietary fiber and the amount of dark fruits and veggies in your daily diet. Avoid processed foods and added sugars. Eat what a plant makes, not what is made in a plant!
  • Exercise 30 minutes per day everyday.
  • Supplement with a good high quality  multivitamin/mineral, pure Omega-3 Essential Fatty Acids and B- complex vitamin with activated bioavailable forms of B vitamins.
  • Test your vitamin D levels and make sure they are optimal. Take supplementation if necessary to raise levels.
  • To get higher support for blood sugars try a supplement formulation specially created for that purpose and a meal replacement shake which has ingredients that support a healthy blood sugar and weight.
  • Try a safe and guided detoxification protocol a few times a year especially in the spring and the fall to give a “reboot” service to your body.
  • Consult with a registered dietitian with functional medicine training or a Health Coach to learn how to plan and prepare healthy meals.
  • Ask your Functional medicine doctor about food allergy and sensitivity testing; nutritional deficiency testing; and comprehensive gut function testing. Also check into your adrenal health as high cortisol levels can lead to or exaggerate your condition.
  • Make sure you’re not constipated. If so increase fiber in your diet, and if needed try safe supportive supplements. Daily bowel movement(s) is imperative to good health!
  • Take high quality multi-species probiotic supplements in the capsule or powder forms. These come in refrigerated or shelf stable forms. I love to use the latter during my travels!
  • Keep your skin healthy (hydration and whole foods). Use non-toxic personal care products
  • Use natural remedies such as herbal supplements, vitamins, detoxification, and dietary adjustments under the supervision of a Board certified Integrative Medicine (ABOIM) physician and Functional Medicine trained physician (IFMCP). Try a safe and guided detoxification protocol a few times a year.
  • Take medications or supplements as directed by your primary care doctor or endocrinologist.
  • Take particular care of your feet. Carefully monitor wounds, because many people with DM experience poor circulation and neuropathy. Vitamin C and zinc can help support would healing
  • Don’t forget to take care of your mind and spirit! Emotions, stress, lack of sleep all affect the metabolic functioning of the body. Practice mindfulness of some form daily!

If you’ve been diagnosed with Diabetes mellitus (DM), or even pre-diabetes and Insulin resistance, don’t take it lightly. Follow treatment plans and lifestyle recommendations strictly. Left untreated, diabetes can lead to many complications such as heart disease, blindness, kidney failure, and lower-extremity amputations. It’s the seventh leading cause of death in the United States.

References
  • Murray, M.T., “Diabetes Mellitus” in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. p. 898; 1340; (chapter 161), 1320-1348.
  • National Institutes of Health. Diabetes. https://www.niddk.nih.gov/health-information/diabetes/types
  • Joslin Diabetes Center. http://www.joslin.org/info/general_diabetes_facts_and_information.html
  • Centers for Disease Control. Rates of Diabetes Diagnosed. http://www.cdc.gov/diabetes/statistics/prev/national/figbyage.htm
  • Weston A Price Foundation: Treating Diabetes. http://www.westonaprice.org/modern-diseases/treating-diabetes-practical-advice-for-combatting-a-modern-epidemic/
Image attribution: AndreyPopov/bigstockphoto.com

 

The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

February 19th, 2017

Posted In: Blog Post, Functional Medicine, Integrative Medicine, Uncategorized

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I Love Those Lentils!

Coming from an Indian heritage, lentils have been an important part of my daily meals all my life. I absolutely love them and really wanted to share their beneficial properties with all of you readers and foodies!

Around the world, people enjoy the health benefits of lentils, part of a group of proteins known as pulses, which also includes beans, peas, chickpeas. Naturally gluten-free, lentils are rich in dietary fiber, protein, calcium, potassium, zinc, and iron. They help support lower cholesterol levels and are a great addition to the diet especially for people diagnosed with blood glucose/ blood sugar disorders.

Prior to the use of pharmaceutical medicines, lentils were used to deal with diabetic conditions. When included with a meal, the high fiber content helps prevent blood glucose from rising rapidly after eating. Although calorie dense (230 cal/ one cup serving), lentils are low in fat and very filling – you won’t be hungry after a lentil meal! I can vouch for that one from extended personal experience!

You can find lentils in the bulk bin aisle or in prepackaged containers.

A few tips on purchasing and cooking:

When purchasing in bulk, try to buy organic and make sure there is no moisture in the bin or in the packaging. Look for whole, not cracked lentils. Store them in an airtight container in a cool, dark and dry place. They will keep up to a year. When buying canned lentils, watch for added salt or other preservatives. though I don’t recommend canned food AT ALL, just for your information, unlike other canned veggies, lentils do not lose much of their nutritional potency.

Lentils are easy to prepare (I do like to pre-soak them but if in a hurry, can cook without presoaking unlike other dry beans). Wash and strain lentils under cool water before cooking. You can boil lentils (I like to use my pressure cooker as a matter of habit, but you can use an Instant Pot as well if you have one) and store in the fridge for later use in casseroles, soups, rice or pasta dishes, salads, spreads/hummus, or soups. Cooked lentils stay fresh in the fridge in a covered container for about three days.

Write in the comments if you liked these tips and how you use lentils and share some of your favorite recipes if you can so all of us can benefit.

I look forward to hearing from you!

 

References:
  • Future of Food: Pulses & Nutrition. Accessed on 6 Sep 2016: http://pulses.org/future-of-food/pulses-nutrition
  • Video: NutritionFact.org. “Diabetics Should Take Their Pulses” http://nutritionfacts.org/video/diabetics-should-take-their-pulses/
  • Helmstadter, A. “Antidiabetic drugs used in Europe prior to the discovery of insulin.” Pharmazie (2007) 62(9):717 – 720. http://www.ncbi.nlm.nih.gov/pubmed/17944329
  • MedicalNewsToday.com. Accessed 6 Sep 2016: http://www.medicalnewstoday.com/articles/297638.php
  • World’s Healthiest Foods: Lentils. Accessed 6 Sep 2016: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
  • Singhal, P., Kaushik, G., Mathur,P. “Antidiabetic potential of commonly consumed legumes: A review.” Crit Rev Food Sci Nutr (2014) 54(5):655 – 672. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/24261538
  • Thompson, S.V., Winham, D.M., Hutchins, A.M. “Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: A cross-over study.” Nutr J (2012) 11:23. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/22494488
  • MindBodyGreen.com. “7 Health Benefits of Lentils” Accessed 6 Sep 2016: http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html
Image attribution: rtsubin/bigstockphoto.com
The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

February 19th, 2017

Posted In: Blog Post, Food, Integrative Medicine, Recipes

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Have Diabetes? Try Bitter Melon (Momordica charantia)

A cousin of watermelon, cucumber and pumpkin, Bitter Melon is shaped like a cucumber, only larger with lighter green and more gourd-like skin. In tropical cultures, where it’s cultivated, bitter melon is used to support digestion because of its ability to break down carbohydrates. When using for medicinal purposes, the entire plant can be used, dried or fresh, from leaves and stems to the actual juice.

Holistic physicians and researchers are interested in Bitter Melon for its effect on blood glucose levels in patients with diabetes mellitus. Chemicals in the extract act similar to insulin. A number of studies have found that bitter melon juice, fruit and dried powder have a moderate effect on lowering blood glucose. In other studies, a “plant insulin” injection given to patients with Type-1 diabetes showed a decrease in blood glucose. The decrease was not as significant for patients with Type-2 diabetes, but there was a decline in blood glucose levels compared to a control group. It seems that source and type of preparation, as well as individual patient factors, may play a role in the effect of bitter melon on diabetes, which will inspire further research.

In India, bitter melon is used to make different vegetable preparations. Juicing is another way to utilize its beneficial properties but since it is very bitter, I like to use some raw honey, beets, carrots and green apple with it. You can also blend bitter melon into various foods and enjoy it several times a week when it is in season.

Although considered relatively safe, consult your holistic practitioner to determine the appropriate type and amount to use for your particular needs. If you are pregnant or nursing, only use the supplement under the care of a qualified practitioner.

 

References:
  • Basch, E. et al, “Bitter Melon (Momordica charantia): A Review of Efficacy and Safety” American Journal of Health-System Pharmacy (2003). Web: 6 Sep 2016: http://www.ajhp.org/content/60/4/356.short
  • Shane-McWhorter, L. “Dietary Supplements for Diabetes: An Evaluation of Commonly Used Products.” Diabetes Spectrum (Sep 2009), 22 (4) 206-213; DOI: 10.2337/diaspect.22.4.206 http://jn.nutrition.org/content/133/4/1088.short
  • Fuangchan, A., et al,. “Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients.”Journal of Ethnopharmacology (Mar 2011) 134 2: 422-428. Accessed 6 Sep 2016: http://dx.doi.org/10.1016/j.jep.2010.12.045 http://www.sciencedirect.com/science/article/pii/S0378874110009219
  • National Bitter Melon Council. http://bittermelon.org/eat/cookingbittermelon
Image attribution: oddief1/bigstockphoto.com

 

The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
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February 19th, 2017

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