How Naturopathic Medicine Can Help Manage Sleep Apnea

Sleep apnea can be caused by a blocked upper airway (called obstructive apnea), by your brain not signaling your lungs to breathe (central apnea), or by a combination of these two problems.

 

What Causes Sleep Apnea?

Many physical conditions, such as being overweight, or having large tonsils and adenoids, can cause sleep apnea. Sleep apnea is also linked to medical conditions, such as high blood pressure and diabetes.  Additionally, some individuals may have low thyroid function, causing them to gain weight and feel tired. The typical person with sleep apnea is an overweight, middle-aged man with allergies. However not everyone with apnea is overweight!  Apnea can happen at any age, regardless of weight and is found in women as well. Sometimes drugs, such as alcohol, sleeping pills, or heart medications, can trigger apnea. It can also be inherited.

Not getting enough sleep can lead to more problems such as anxiety, depression, brain fog and more weight gain.

The treatment of sleep apnea often requires breathing devices, dental devices or surgery. However, Naturopathic medicine can be a great adjunct therapy to increase your overall well being.

Dr. Emily Lipinski, ND uses a combination of evidence based therapies, including dietary and lifestyle changes, supplements, botanicals and acupuncture to treat the underlying cause of the disease.

Conditions treated include:

Weight loss

Allergies

Hypertension (high blood pressure)

Hypercholesterolemia (high cholesterol)

Insomnia                                                                                            

Diabetes

Hypothyroid

Depression/Anxiety

Stress

Working on proper sleep hygiene (i.e. no watching TV or looking at computers right before bedtime!) can also greatly benefit the ability to fall asleep and the quality of sleep.

Take care of yourself! Find a Naturopathic Doctor that can help you have a more restful sleep so you can lead a happier life!

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Healthy Heart: Tips for Healthy Cholesterol

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Cardiovascular Disease is a class of diseases that involves the heart or blood vessels.  Two of the most common causes of cardiovascular diseases are atherosclerosis (hardening of arteries) and hypertension (high blood pressure).  In this article I will focus primarily on ways to prevent atherosclerosis, however many of these diet and lifestyle tips will also encourage healthy blood pressure levels.

Atherosclerosis, or hardening of the arteries, is most commonly due to fatty materials such as CHOLESTEROL. Cholesterol, a fat like substance, is important in many bodily functions, however having too much cholesterol can lead to many adverse effects.  There are two main types of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol is known as “bad cholesterol” as too much of it can build up in your arteries, narrowing blood flow to the brain and heart, and therefore INCREASING your risk of a heart attack or stroke.  HDL is known as “good cholesterol” as it may aid in preventing LDL from sticking to your artery walls, helping to DECREASE your risk of heart attack and stroke.  The ratio between LDL and HDL cholesterol is very important, and it is best to aim for low LDL and high HDL.  Total Cholesterol (TC) is your LDL + HDL + triglycerides (fat).  Total cholesterol levels should be under 200mg/dl.

There are many factors that affect high cholesterol, including genetics.  We cannot change our genes but we can modify diet and lifestyle to encourage a positive cholesterol ratio, lower total cholesterol levels and decrease our risk of heart attack or stroke.

Listed below is some dietary advice that can significantly benefit your lipid profile!

What to Avoid

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Saturated Fats and Trans Fats: High total cholesterol and high LDL cholesterol is linked with a diet of saturated fats and trans fatty acids.  Saturated Fats come from animal fats, fatty cuts of red meats, high fat dairy such as cheese, ice cream and 2% or higher milk. Trans Fats are found in margarines, fried foods and commercially baked goods such as donuts, cookies and cakes.  Also, packed freezer foods such as microwave dinners, pop tarts and frozen pizza products often contain high amounts of trans fats. As a general rule, it is best to avoid processed and packaged foods.

What to Eat

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1. Fish: Consumption of fish has been shown to produce favorable effects on the lipid profile. It is best if fish is consumed twice a week, and is most beneficial if eaten baked or broiled. Frying fish decreases the amounts of healthy oils found in fish that are so very advantageous to your health.

2. Raw Almonds and Walnuts:  Eating 84g/day of almonds or 68g/day of walnuts has been shown to reduce total and LDL cholesterol. Interestingly enough, eating nuts frequently is shown to reduce heart disease by 30-50%.

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3. Olive Oil: Can reduce LDL cholesterol and increase HDL cholesterol, encouraging a desirable lipid profile.  It is advised to eat olive oil uncooked, by adding on top of salads, soups or breads as frying olive oil changes the chemical structure and reduces its healthy properties.

4. Coconut Oil: This oil is high in saturated fats, HOWEVER, new research is emerging showing that coconut oil may in fact decrease LDL cholesterol and raise HDL cholesterol. Of added benefit, some research is beginning to show that a diet high in coconut may improve cognitive function.

5. DO NOT OVER EAT! Having more weight on your body significantly increases your chances of heart disease.

Sources

1. JF, Anand SX, Valdiviezo C, et al. Update in atherothrombotic disease. Mt Sinai J Med 2004;71:197-208

2. Bucher HC, Hengstler P, Schindler C, et al. N-3 polyunsaturated fatty acids in coronary artery disease: a meta-analysis of randomized controlled trials. Am J Med 2002;112:298-304.

3. . Abby M, Noakes M, Belling GB, Nestel PJ. Partial replacement of saturated fats with almonds or walnuts lowers total plasma cholesterol and low density lipoprotein cholesterol. Am J Clin Nutr 1994;59:995-99.

4. . Fraser GE. Nut Consumption, lipids and risk of a coronary event. Clin Cardiol 1999;22 (7Suppl):III 1-III15.

5.  Cullinen K. Olive oil in the treatment of hypercholesterolemia. Med Health R I 2006;89:113.

6. Freeman LR, Haley-Zitlin V, Stevens Granholm AC. Diet-induced effects on uronal and glial elements in the middle-aged rat hippocampus. Nutr Neurosc,vol.14, no.1, pp.32-44, 2011.

7. Granholm AC, Bimonte-Nelson HA, Moore, AB, Nelson ME, Freeman LR, Sambamurti K. Effects of a saturated fat and high cholesterol diet on memory and hippocampal morphology in the middle-aged rat. J Alzheimers Dis, vol.14, no.2, pp.133–45, 2008

8.Nevin, K, and Rajamohan T. Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clinical Biochemistry, Volume 37, Issue 9, September 2004, Pages 830–835. http://dx.doi.org/10.1016/j.clinbiochem.2004.04.010

9. L, Villareal DT, Weiss EP, et al. Calorie restriction or exercise: effects on coronary heart disease risk factors. A randomized controlled trial. Am J Physiol Endocrinol Metab 2007;293:E197-202.

10.. Prousky, Jonathan, ND. “Hypercholesteremia” In: Principles & Practices of Naturopathic Clinical Nutrition. Pp68-74, 2008 CCNM Press: Toronto

Photos Courtesy of:

FreedigitalPhotos.net: Human Heart with stethoscope by dream designs

FeedDigitalPhotos.net:Carp Background by Vlado

FreedDigitalPhotos.net:Selection of Cakes by Grant Cochrane

FreedDigitalPhotos.net:Bottle of Olive Oil with Olives by m_bartosch