Can artificial sweeteners be contributing to your declining health?

Most people choose artificial sweeteners to lose or maintain weight. With the growing obesity epidemic now facing America, the weight conscious public often considers artificial sweeteners as “healthy choices” or “health foods.” Could these artificial sweeteners actually be contributing to your declining health and increasing weight? Here is some information regarding America’s most common artificial sweeteners and a few examples of healthy and safe alternatives.

Aspartame (NutraSweet, Equal) was discovered about half a century ago while working on an ulcer drug. Like sugar, aspartame has 4 calories/gram. Since such a small amount is needed for the intense sweetening effect, it is labeled as zero calories per serving. Aspartame has toxic breakdown products including formic acid (venom in ant stings) and formaldehyde (embalming fluid). Formaldehyde, stored in fat cells, is toxic to the retina and optic nerve, causes retinal damage, interferes with DNA replication, and causes birth defects, gastrointestinal, musculoskeletal, and cardiovascular issues were also reported. Formic acid contributes to decreased oxygen metabolism and can accumulate in the brain, kidneys, spinal fluid, and other organs due to its slow excretion from the body. Also, aspartame is approved for sue in pharmaceutical products and is being used increasingly in chewable tablet and sugar-free formulations. Therefore, it is in many products of which the average person is unaware.

Other byproducts of aspartame have been shown to contribute to neurologic disorders by killing neurons in our nervous system including our brain. In addition, another breakdown product has a cumulative effect on the endocrine system (hormones) and reproductive system and has the ability to cross the placenta barrier and can elicit damage to a developing fetus. Increased levels of aspartame in the body can also lead to decreased levels of serotonin in the brain. This decrease in serotonin can contribute to emotional disorders including depression and can lead to carbohydrate cravings, which causes an increase consumption of carbohydrates. Yet another breakdown product can also contribute to brain tumors, uterine polyps, and changes in blood cholesterol.

Sucralose (Spelnda) is an artificial sweetener that is a chlorinated form of natural sugar. Even though sucralose is a sugar molecule, it has been changed so that the body does not recognize it as a sugar or carbohydrate and passes through the body unchanged and not metabolized. This chemical can cause a shrunken thymus gland and enlarged liver and kidneys. Sucralose breaks down into a compound that has not been adequately tested in humans. Manufacturers claim the compound does not break down in the body’s digestive systems. If this was the case, then the chemical would not provide the sweet taste for which it is readily known. Saccharin (Sweet N’Low, Sugar Twin) is an artificial sweetener that is “sugar free” because it cannot be broken down by the body. However, it is considered a mutagen in many experiments. It causes DNA damage and imposes potential health risks associated with its exposure.

Therefore, the side effects of using artificial sweeteners may actually mimic other disease or whole syndromes. This makes it difficult for physicians to correctly diagnose their patients. For example, one study had patients who were diagnosed with fibromyalgia eliminate MSG or MSG and aspartame. All patients in the study had either complete or nearly complete resolution of symptoms after elimination of the chemicals. In addition, diabetics are encouraged to use artificial sweeteners by physicians. However, according to research conducted by H. J. Roberts, a diabetic specialist, aspartame: leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, neuropathy, gastroparesis, and convulsions. Artificial sweeteners can cause many symptoms or even exacerbate current conditions.

Why do we eat? The answer seems simple: we are hungry. When you are hungry, your body sends a message to the brain to reduce this level of hunger or discomfort. Initially when eating, the sensory reward pathway is stimulated through tasting the foods. Secondly, the postingestive pathway is stimulated when the food is broken down into its metabolic products. Therefore, eating is closely linked to your pleasure pathways (sex, drug administration, and other rewards) and hunger is reduced. Increasing evidence suggests that artificial sweeteners do not activate both reward pathways the same way as natural sweeteners. Artificial sweeteners do not have a calorie contribution as natural sweeteners do, therefore only half of the reward pathways are not stimulated. This lack of complete stimulation and therefore satisfaction may actually lead to increased appetite. In addition, artificial sweeteners encourage sugar craving and sugar dependence because they are sweet. Research has shown repeated exposure trains flavor preference. Perhaps unsweetening America’s diet may help reduce or even eliminate the obesity epidemic.

These artificial sweeteners are found in increasing amounts of common household foods. Any time the label reads “no sugar added” or “low sugar,” one should read the fine print. Many times these artificial sweeteners (aspartame, saccharin, surcalose) are included in the ingredient list. Sucralose is found in Diet Coke, Dannon Light Yogurt, Swiss Miss Fat Free Hot Cocoa Mix, BreathSavers, and even prescription medication. Even if you don’t use the “pink packets” containing saccharin, it is found in products including Listerine, Crest Toothpaste, Robitussin cough syrup, and Carefree chewing gum. It is also in salad dressing, jam, jelly, preserves and baked goods.

There are many alternative forms of sweeteners that are not artificial or synthetic. Honey is a great alternative to white sugar. It is sweet, all natural, and can be up to 20%-60% sweeter than white sugar so you use less. However, it will raise your blood sugar much like white sugar. Agave Nectar is a syrup made from the sap of a large, slow-growing succulent farmed in Mexico. Although the nectar can come from several species of agave, some of it does come from the sweetest variety, the Blue Agave, the same plant that produces tequila. It is made by taking juice from the agave’s core, then filtering it using enzymes, and heating it. Agave nectar is natural, but it has the same calorie value as sugar. However, due to the fact that it is a bit sweeter than sugar, you might use less but be cautious as it still affects blood sugar levels. Stevia (Stevioside) is another natural sweetener that has received more publicity as of late. Stevia is harvested from a botanical and comes in a variety of forms including: whole or broken leaves, coarse ground, powder extract, or liquid extract. The sweetness can be anywhere from about 10-300 times sweeter than table sugar depending on the form by which it is found.. In addition, Stevia by nature is calorie-free and therefore, does not affect blood sugar levels. Some studies even suggest that derivatives of the Stevia plant have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.

However, the bottom line in this whole discussion is to remember that natural products are better for your body than the synthetic or manufactured products. A bit of regular table sugar or saw sugar once in a while is not going to lead to issues controlling blood sugar for life; remember that moderation is key. Also, be conscious that white or raw sugar can cause quick spikes and therefore quick falls in blood sugar. Refraining from white and processed foods will help to control blood sugar levels throughout the day and therefore lead to a more even energy level.

As always, consult your physician with questions regarding current medical conditions and before you change your diet.

Written by: Amanda M. Karm, D.C.

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Yang, Qing. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine; 83 (2010), 101-108.

The Mind/Body Connection: Treat Both for Total Wellness

Our minds and bodies are so interconnected that sometimes symptoms of our psychological issues show up in our bodies and vice versa. For this reason, it is important to listen to what our bodies are telling us, and to address both physical and psychological self-care when working toward comprehensive wellness and health.

Joyce Marter, LCPC, Psychotherapist & Co-Owner of Urban Balance recalls, “After the birth of our daughter, I said to my husband that I needed more support. The next day, my back went out!” To her, this was glaring evidence that how she was feeling emotionally, and in her relationship, was manifesting as pain symptoms in her body. This is the type of thing seen often at Urban Balance when providing counseling and therapy to individuals, couples and families. Clients report physical symptoms, such as headaches, digestive problems, back aches or chronic pain that may be associated with stress, anxiety, depression or relationship issues.

Urban Balance (www.urbanbalance.org) provides counseling and support to help people reduce their physical complaints that may be exacerbated by emotional issues. Some believe that feelings are waves of energy we store in the body. If those feelings are not being managed effectively, they can cause physical symptoms. Therefore, in individual and couples sessions, UB helps clients by:

• Encouraging regular self-care routines through nutrition, sleep & exercise
• Using cognitive-behavioral therapy to promote positive thinking, which strengthens the immune system and increases overall health
• Teaching stress management & relaxation techniques
• Providing assertiveness training & communication skills
• Practicing anger management & conflict resolution
• Promoting the creation & maintenance of a positive support network

Due to the interconnection of the bio-psycho-social aspects of each person, the physicians at Serenity Health & Wellness and the experts at Urban Balance recognize the importance of utilizing a team of experts in which to refer patients in hopes of optimizing each patient’s health and success.

You're Pregnant! Now what?

Hopefully now that you have prepared your body as well as your mind, you have now become pregnant. Your pregnancy is going along smoothly, your are feeling well, excited about the arrival of the baby. But what can you do if your doctor tells you past your 28th week of pregnancy that your baby is breech? First thing is to not panic; there are options that can be attempted (hopefully with success) to avoid a cesarean section.

One methodology that has been known to assist in ensuring the normal head down position of the baby is Webster technique. All pregnant women, once they discover they are pregnant, should be under the care of a competent chiropractic physician certified in Webster technique. Sacral misalignment can cause tightening and torsion of specific pelvic musculature and ligaments. It is these tense muscles and ligaments and their constraining effect on the uterus which prevents the baby from comfortably assuming the best possible position for birth.

Webster technique is defined as a specific chiropractic analysis and adjustment that reduces interference to the nervous system and balances maternal pelvic muscles and ligaments. This in turn reduces torsion in the uterus, thus allowing for optimal fetal positioning in preparation for birth. In expectant mothers presenting breech, there has been a high reported success rate of the baby turning to the normal vertex (or head down) position. In our office, Webster technique has been successfully used in women whose babies present transverse (lying sideways), posterior (sunny side up) as well as with twins. Any position of the baby other than the suggested position of the baby lying on the right side with the back of the head facing the pubic bone (ROA) may indicate the presence of sacral misalignment and therefore intra-uterine constraint. At no time should this technique be interpreted as an obstetric, "breech turning" technique, known as ECV or external cephalic version.

When an expectant mother comes in for chiropractic care during pregnancy, a thorough history will be taken to ensure the best possible care and safety for both the mother and the baby. Once that is accomplished, and mom has taken a bathroom break, the examination will take place including Webster technique and analysis. So that you understand what will happen during Webster technique and analysis, allow me to give you a bit of a synopsis.

First, mom gets to lie face down on the table. Yes I said face down, the position you have not been able to achieve for possibly some time now, and yes it feels like heaven all by itself. The table has a special piece that drops down to accommodate the growing baby inside of you. We also have special pillows with abdominal and breast cut outs if needed to alleviate any pressure on your abdomen or breasts. As you lie comfortably on the table, the doctor will analyze which side of the sacrum might need to be mobilized. The mobilization or adjustment is given in the same position by the aid of a toggle piece, known as a drop piece, built within the table. This piece provides speed with very low force as the progesterone and relaxin of pregnancy make adjusting mom-to-be very easy.

Then mommy turns over to lie in a semi-reclined position on her back to check the round ligaments located on each side of the body serving to support the uterus. The tighter ligament will gently be released using light pressure. We even show mom how to find it and rub it at home if it helps alleviate any discomfort. Once the ligaments and sacrum are balanced, we usually encourage regular chiropractic care to help maintain this state of balance, leading to a healthier pregnancy and hopefully an easier birth.

Pre-Planning for Pregnancy: How to Make the Most of the Pre-Pregnancy Days

Deciding to start a family is one of most exciting times in people’s lives. Often, however, men and women who want to become parents suddenly take a sharp look at their personal health and then wonder, “Hmm...perhaps I should have taken better care of myself! Now what?” Let’s talk a little about how to best take care of ourselves so that when the time presents itself to take on a new life role, we are healthy and ready.

Prenatal nutrition is generally directed at women once they are pregnant. But, in doing so, we have missed a great window of opportunity. Women who have taken hormonal birth control for years have been depleting essential nutrients from their body as these medications are synthetic steroids. B vitamins, folic acid, calcium are just some of what needs to be replaced once the pill is no longer in use. Although it is possible for women to become pregnant immediately after stopping hormonal birth control, it is nutritionally best to wait about 3 months before trying to conceive. These three months should incorporate an excellent prenatal supplement (for more help with these, please contact the office). Prenatal supplements should contain a well rounded prenatal multi-vitamin, fish oils for those Omega 3’s and calcium. Eating right begins now! Fresh produce and protein at every meal, adequate water and limiting (but not necessarily eliminating) caffeine drinks. Dump the soda and avoid all artificial sweeteners, preservatives, additives and colors. (This means no more Diet Coke!!!) Begin a healthy eating plan of every 3 hours and now is the right time to get some good exercise. Early in a pregnancy some women have excessive fatigue and/or nausea. At that time, some women cannot eat or work out the way they would like. Having started early to get a good nourishing base can go a long way. If you don’t exercise regularly, now is the time. Seek activities you like that you will enjoy maintaining. Jogging, swimming, yoga and group classes are all great ideas.

Fathers-to-be should not be left out of the equation. They may not be the ones to carry the actual growing baby, but sperm health and fertility is strongly affected by diet and exercise. Men who smoke, eat poorly and drink diet sodas have lower sperm counts with less motility. This pre-prenatal time is the perfect window for men to overhaul their nutritional intake along with their spouses and get on a good, enjoyable exercise plan.

Stress levels for both men and women need to be addressed. Better nutrition and exercise can help the body to tolerate stress and be more resilient. However, adding a baby to a family is a life-changing event that while fun -does add stress. Schedules change, personal choices change and of course sleep deprivation is a given. People entering into parenthood with elevated stress levels have a much more difficult time. Now is the time to find healthy stress relief and support the body with nutrients.

Additionally, men and women with a history of auto-immune disorders, daily medication use or past recreational drug or alcohol use need to pay special attention to what their bodies will need to bring them to optimal health. As, always, please contact the office with any questions, we are here to help and support!

Beating the Winter Blues

Chicago has it all – world-renown landmarks, great shopping, incredible food, fun night-life, and numerous outdoor activities. However, most of what makes Chicago stand apart from other cities requires weather suitable to be outdoors (Chicago in the summertime is what makes Chicago). All of us who live in the “windy city” know this term of endearment given to Chicago is in fact not rooted in the hot-aired politicians, but is actually due to the bitter, take-your-breath-away winds, snow, and rainy weather that lasts for approximately 8 out of the 12 months of the year! As a result, many of us are indoors for 2/3rds of the year making it difficult to achieve adequate amounts of sun exposure necessary for production of the vitamins and hormones that help to combat those winter blues!

What are the “winter blues”?

Some people fall into a mild depression cyclically starting in autumn as the days become shorter and the weather gets colder. These winter blues has a more severe form of depression known as Seasonal Affective Disorder (SAD) and affects four times as many women as men. The winter blues are primarily caused by unstable melatonin levels, a hormone produced during sleep, and serotonin, a neurotransmitter responsible for mood, hunger, and sleep. With the decrease in amount of sunlight each day, these hormone imbalances cause changes in sleep, mood, the ability to concentrate, and as a result a change in the way one reacts to every day tasks.

Could you be suffering from the “winter blues”?

Those experiencing two or more of these symptoms each year starting in the autumn and continuing into the spring may suffer from the winter blues. Some symptoms include:

• Increased feelings of lethargy
• Difficulty waking up in the mornings as the days get shorter
• Difficulty concentrating and thinking creatively in comparison to the summer months
• Incorrectly blaming oneself for things that go wrong
• Difficulty performing tasks that normally seem to be easy/enjoyable
• Increased craving for carbohydrate-rich food like chocolate and sodas
  

Source: Gannett Health Services at Cornell University; A-Z Health

Gannett Health Services website stated that of those who suffer from this condition, 85% will recover with some form of treatment. This statistic is important to remember. Those “winter blues” along with SAD can be treated with the help of your doctor.

Here are some tips to get through the rest of our “dark” season.

Light Therapy

Light Therapy has been proven to be an effective form of treatment on those experiencing dementia, other mental disorders, and those experiencing rhythm sleep issues. The pineal gland, located in the middle of the brain, responds to darkness by secreting melatonin, which re-sets the brain's central clock and helps the light/dark cycle re-set the sleep/wake cycle and other daily rhythms for those with insomnia, trouble getting to sleep, and those experiencing trouble staying asleep. The use of light therapy creates light similar to that produced by the sun, which helps to re-set this cycle. Time of light dosage and intensity of light can be prescribed by a physician. It is important to realize that bright light could pose dangers to patients with known retinal pathology and those who are photosensitive whether it is due to a side-effect of medication or the patient is elderly or fair-skinned. Excluding these cases and excessive exposure, light therapy overall appears to have a very favorable risk-benefit ratio.

Exercise

Aerobic exercise has proven to help people fight feelings of the blues in the winter by increasing serotonin levels. Not only does aerobic exercise improve mood, but it also has been shown to reduce stress which often exacerbates feelings of depression brought on by the winter blues. According to the Gannett Health Services, one hour doing aerobic exercise outside (even with a cloudy skies overhead) has the same benefits as 2.5 hours of light treatment indoors. Brisk walking, running, skiing, and cycling have all been proven to help combat the winter blues.

Diet

It is common that those experiencing winter blues crave foods high in carbohydrates, soft-drinks, and other comfort foods to obtain a quick “pick-me-up.” These foods contain high levels of sugar and carbohydrates, which increases the levels of serotonin in the body and brain. Instead of reaching for a slice of bread, a can of pop, or white and processed foods which are white bread, pasta, sugar, and white rice, eat larger portions complex carbohydrates and proteins to prevent rapid raises and falls in blood sugar. Good examples of these include: spinach, apples, oatmeal, wild rice, carrots, broccoli, and lentils to name a few.

When to see your doctor

If your winter blues seem to be more severe than in the past and do not respond to treatments that have previously been effective, it is time to seek help from a physician. Vitamin D levels can be assessed through a simple blood test and depending on your obtained value, supplementation might be necessary. Also, melatonin is a hormone manufactured from serotonin and may be supplemented to help treat the winter blues. These are just a few examples of treatments physicians can implement to help with the symptoms of the winter blues. The knowledgeable doctors at Serenity Health & Wellness blood tests have the resources to order and interpret both of these tests and many more. For more information or to schedule your appointment, please visit our website www.serenityhealthwellness.com.

Sources:

Gannett Health Services at Cornell University. http://www.gannett.cornell.edu/healthAtoZ/healthAdvice/winterBlues.html

National Institute of Mental Health (NIMH). http://www.nimh.nih.gov/health

Lewy AJ, Lefler BJ, Emens JS, Bauer VK. The circadian basis of winter depression. Proceedings of the National Academy of Science. 2006 Apr 28.

Shirani, A. & St. Louis, E. K. 2006. Illuminating rational and uses for light therapy. Journal of Clinical Sleep Medicine, April 15; 5(2): 155-163.