Influenza H1N1: Natural medicine, nutrition and hygeine can help!

British Columbia is currently experience an earlier resurgence of H1N1 infections than anticipated. However, the majority of the infections have been relatively mild and not required any medical intervention at all. Let’s look at a few details of the current H1N1 influenza outbreak.

Swine influenza is a respiratory disease of pigs caused by type A influenza virus that regularly causes outbreaks of influenza in pigs. Swine flu viruses cause high levels of illness and low death rates in pigs. Swine influenza viruses may circulate among swine throughout the year, but most outbreaks occur during the late autumn and winter months similar to outbreaks in humans. The classical swine flu virus (an influenza type A H1N1 virus) was first isolated from a pig in 1930. The current swine flu outbreak is suspected of being transmitted to humans first in Mexico, and then acquiring the ability to be transmitted through person-to-person contact. The symptoms of swine flu in people are likely to be similar to the symptoms of normal human seasonal influenza, and include fever, lethargy, lack of appetite and coughing. Some people with swine flu also have reported runny nose, sore throat, nausea, vomiting and diarrhea. Again, the majority of current cases of swine flu have been causing mild to moderate symptoms. Symptoms of swine flu may include all or some of the following:

• Fever
• Muscle aches
• Lethargy
• Coughing and chest pain
• Headache
• Sore throat
• Runny nose
• Nausea
• Vomiting
• Diarrhea
• Lack of appetite

It may sound obvious, but your best defense against H1N1 swine flu is prevention. The following is a list of simple preventive measures that can not only reduce your risk of swine flu infection, but improve your overall health as well!

Good hygiene. Hand-washing with soap and water for at least 20 seconds is the single best thing you can do to prevent infection. The US Center for Disease Control estimates that 80 percent of all infections are spread by hands. If you can’t wash your hands regularly during the day, use hand-sanitizers with at least 60 percent alcohol content. Cough and sneeze in your arm, not your hands. Keep common surfaces and items clean and disinfected. Stay home if you are feeling sick.

Don’t panic. Stress suppresses your ability to fight infections. You can literally worry yourself sick. Go for a walk with a friend. Practice deep breathing or progressive relaxation. Meditate. Get a massage. Watch funny movies – laugh!

Say no to sweets. As tempting as it may be, try to avoid reaching for starchy and sugary snacks. A famous study from 1973 indicates that consuming large amounts of carbohydrates and sugar can drastically lower the activity of neutrophils. Neutrophils account for about 50-70% of white blood cells and are the first responders when an infection is detected by the body. The effects of these unhealthy carbohydrates can last for over 5 hours.

Sleep Well. When in the midst of an illness the body often demands more sleep, simply because sleep helps strengthen the body’s defenses. The same is true when trying to stay well. The key is to get adequate sleep (usually between 7-9 hours) in a completely dark environment. Darkness is necessary in order for the brain to produce adequate/optimal levels of melatonin, which is, in part, responsible for some of the immune-boosting effects of sleep. If you are having sleep difficulties, consult your naturopathic physician for effective solutions.

Get Outside. There is strong evidence that vitamin D is imperative for optimal immune function. You can prime your body’s immune system by getting regular sun exposure. The key is to spend time in the sun during the morning and evening hours so as not to get a sunburn. Some experts recommend 15 minutes or more of “smart sun exposure” several times a week. Nutritional supplementation with 3000 iu of vitamin D3 should also be used to ensure a consistent and adequate supply of vitamin D.

Eat Your Berries. Black currant and black elderberry extracts may help combat influenza. Dr. Madeleine Mumcuoglu, an Israeli virologist, proposes that black elderberries may interfere with the flu virus’ ability to infect healthy cells.

Drink Green Tea. A study from September 2006 found that gargling with a green tea extract helped to prevent the incidence of influenza in a nursing home setting. Subjects gargled 3 times a day for 3 months with a green tea extract that was standardized for catechin and ECGC content. Many other laboratory experiments suggest a role for tea in the prevention of flu-related illnesses and in supporting the immune system.

Take a Multi. There are many nutrients that are essential for healthy metabolism and immune function. The simplest way to nutritionally “cover your bases” is to take a high potency multivitamin/mineral daily. In addition, monthly intravenous infusions of high potency vitamin C with multivitamin/minerals will keep your immune system functioning optimally

Herbal medicine. Current research shows that extracts from the root of the Astragalus membranaceae plant have significant anti-viral activity, as well as increasing immune system function. In addition, the use of Andrographis paniculata and Echinacea spp extracts have been shown in numerous studies to reduce length and severity of many viral infections.

The West Vancouver Wellness Centre has put together safe and effective H1N1 influenza prevention and treatment protocol to help you combat the current pandemic. For more information, please contact our office at 604-925-2560 or drjustin@healthydoc.com

Introduction to Prolotherapy

Prolotherapy, also known as regenerative injection therapy (RIT), is a non-surgical treatment for damaged ligaments and relief of musculoskeletal pain. A growth factor stimulant solution is injected into areas with ligament or connective tissue damage, stimulating injury repair and thereby naturally strengthen the connective tissue.

Much of chronic musculoskeletal pain is related to sensitive nerve receptors in tendons or ligaments, which are activated by pressure, stretching, and injury. Because ligaments and tendons have a poor blood supply, they often do not heal completely after injury. When they do not return to their normal length and strength after an injury, they may become stretched and lax. This causes joints (including the vertebrae) to become unstable, producing excessive rubbing, arthritic changes, and persistent, low-grade pain. The healing mechanisms stimulated by prolotherapy help to restore normal function in weakened joints and connective tissues.

Prolotherapy involves injection of a simple proliferant solution of a growth factor stimulant, typically a  mixture of dextrose, human growth hormone or another agent into soft tissues such as ligaments or tendons. The solution is referred to as a “proliferating agent” because it produces a proliferation of chemical messengers called cytokines and growth factors. These chemical messengers then create a cascade of cellular events that involve the production of new, healthy connective tissue and the removal of damaged collagen and other fibers Connective-tissue-builders called fibroblasts lay down new fibrous tissue wherever they detect damage, while other natural substances trigger the growth of new blood vessels and the flow of nutrients.

The difference between prolotherapy and anti-inflammatory drugs (such as aspirin, ibuprofen, or even cortisone) is that although these medications may relieve pain temporarily, they also block some of the natural chemicals that are naturally produced to repair damaged tissues. In many cases, therefore, an injury never heals completely, and the pain becomes chronic and persistent. Many people with musculoskeletal pain enter a vicious cycle of pain, drugs, more pain, and more drugs. By contrast, because prolotherapy involves a cycle of controlled inflammation and healing, rather than just temporarily blocking pain sensations, it actually triggers the growth of new tissue, which permanently repairs the joint. With strong, tightened ligaments and tendons, the joint is re-stabilized, and no longer causes pain.

Prolotherapy is used for the treatment of many chronic and acute pain conditions such as tendonitis, osteoarthritis, sciatica, tempormandibular pain syndrome, fibromyalgia, adhesive capsulitis, and many others. Please contact me at 604.925.2560 or drjustin@healthydoc.com if you would like more information.

Basic Athletic Nutrition

Proper training leading up to a race or athletic event is extremely important for successful completion and prevention of unnecessary injuries. However, proper nutrition and hydration, is as, if not more important than the training leading up to a race. Athletes need to carefully plan pre-competition eating to prevent fatigue during events and to maintain optimal energy levels throughout.

Hydration

Hydration is critical to performance as well as ensuring that illness or injury does not occur. Quite possibly the biggest factor which could negatively affect performance is dehydration. Losing as little as 1% body water can impair exercise performance by as much as 10%. (FYI: A loss of 1% body water is roughly the amount lost before you feel thirsty.) Properly hydrating yourself before and during a race can help prevent dehydration, prevent fatigue, and enable you to push yourself to successfully complete a race without the risk of injury.

Here are tips for proper hydration:

• Drink a minimum of 2-4 litres of water daily. Use an electrolyte replacement mix such as Endura in your water.
• Pre-race: Consume 1/4 to 1/2 litre of water 2 hours prior to a race, then just a few gulps immediately before the race.
• During a race: 1/2 cup (a few gulps) every 15 minutes
• Post-race: 1/2 litre for every pound of body weight lost or until your urine becomes light yellow or clear.
• Avoid diuretics such as coffee and alcohol. If you do drink them, add an extra cup of water to your daily intake for each cup consumed.

Sport drinks are a great way to replenish electrolyte loss through sweat, which, when depleted can also lead to fatigue, muscle weakness, cramping, and more serious illness.  I encourage athletes to rehydrate with a high quality elctrolyte replacement formula such as Endura. Not only does it replenish electrolytes, but also contains carbohydrates, which can be used to sustain energy during a race or event.

Fueling for Energy

Despite their recent bad reputation, carbohydrates serve as the body’s primary high-energy fuel source for all activities. The most significant contributor to your endurance performance is the amount of pre-exercise glycogen stores, found in the muscles and liver. The more stored glycogen you have, the more endurance you’ll have. To ensure you have adequate levels, it’s important to consume good complex carbohydrates. About 50% of your daily caloric intake should be comprised of carbohydrates.

The best types of carbohydrates to consume prior to an event are low-glycemic, complex carbohydrates (ie. Legumes, whole grains, vegetables, and some fruits). These carbohydrates are slowly digested and absorbed, thus providing consistent glucose levels and reduce the chance of reactive hypoglycemia that is often experience when consuming high sugar sports drinks. Complex carbohydrates should be present at every meal and snack throughout the day.

“Carbo Loading” aka Glycogen Storing

Carbo-loading (eg. large pasta feasts, etc) the day before an event is common practice and can be effective for providing endurance performance. However, this type of strategy only becomes critical in endurance events that last more that 90 minutes such as marathons, triathalons, etc. For shorter distance events such as 1/2 marathons, 10 and 5k, it is more important to ‘carbo-replete’ regularly during training, post work-out.  Simple sugars, or “high-glycemic” carbohydrates, are best consumed after a workout or activity when glycogen stores are low and the muscles are looking to refuel. Replacing glycogen is best done with simple sugars and is enhanced with protein such as whey. The insulin released into the bloodstream will help transport about 90% of the carbs and protein eaten post-exercise directly to the muscles for replenishment and recovery. For best results, I recommend drinking a post-workout shake within 45 minutes of exercising.

Post-Workout Blender Drink Recipe

• 30g protein isolate (rice or whey)
• 1 scoop Endura
• 1 tbsp Ginseng/Royal Jelly extract
• 1 tablespoon L-glutamine powder
• 1 teaspoon of high EPA fish oil
• 1/2 cup of your choice of berries or a banana
• water or ice

Pre-Competition Meals

There is no “one-size-fits-all” diet that works for every athlete. One thing that does hold true is eating foods that your body can easily digest, leaving you free of uncomfortable symptoms during your event. In the last 24 hours leading up to a race, you want to avoid foods that slow gastric emptying, and that provide poor sources of energy. These foods include fast food, sugary snacks, and high-fat foods. It’s a good idea to avoid trying anything new or ‘strange’ prior to an event just in case in doesn’t go over so well!

Solid meals consisting of complex carbohydrates and protein should be consumed no later than 2 hours before your start time. This will allow proper digestion and reduce an upset stomach and/or cramping during your race. Meal-replacement shakes containing carbohydrates and protein are more easily digested and may prevent digestive upset. With a liquid meal, timing is also less critical as it will empty your stomach much quicker, while still providing essential nutrients.

Protein

Another essential nutrient that should not be overlooked by endurance athletes is protein. Unfortunately, a common misconception among endurance athletes is that protein is only necessary for bodybuilders. This isn’t true. Protein not only serves as the building blocks for muscles and tissues, it is also necessary for building a strong immune system, stabilizing blood sugar levels, facilitates in energy production, increases storage of glycogen in the muscles and liver, aids in recovery and repair of muscles, etc. The average active person should consume 0.8 – 1.2 grams of quality protein per pound of body weight. This requirement can go up to 1.2-1.5 gram of protein per pound body weight in strenuous training. Too little quality protein leads to muscle weakness, poor strength and development, hormonal imbalances, low immunity and fatigue – all of which can significantly impair performance. If you’re not doing so already, add a good quality protein powder to your daily food intake, such as in the post workout shake above.

Weather you’re a seasoned competitor or a weekend warrior proper nutrition and hydration should be top priority. Fuel up on good quality food, hydrate, hydrate, hydrate, and I assure you your training will pay off.

Welcome

Hello and welcome to the blog of Dr. Justin Lafreniere, ND.