Apple cider vinegar (ACV) has been touted for various health ailments from dandruff to diabetes to high cholesterol. Before you jump on the bandwagon it is important to understand how apple cider vinegar works, its benefits, and its risks.
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Apple cider vinegar is made by crushing and fermenting the apples. The sugars in the apples first turn into alcohol. Then, there is a second fermentation process when the alcohol is fermented into vinegar. The second fermentation is done by a type of bacteria called acetobacter. The second fermentation process produces acetic acid.
Vinegar contains anywhere from 5 to 20 % acetic acid.
Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle. The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.
Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle. The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.
The specific mechanism of apple cider vinegar has yet to be completely understood. Like many other natural foods, it probably works on many pathways, not just one. Vinegar increases the dilation of arteries. Research has also revealed that it decreased post-meal rises in glucose and insulin (which is a good thing). Insulin is an inflammatory hormone and has been linked to weight gain.
There is published literature that shows that apple cider vinegar can help with the following.
Diabetes – decreased the HBA1C (a measure of your blood glucose level for 3 months)
Metabolic syndrome – improves insulin sensitivity (which means your pancreas does not have to secrete as much insulin)
Atherosclerosclerosis – decreases oxidized LDL (an inflammatory type of cholesterol)
Obesity – decreases abdominal visceral fat (which is the dangerous fat around the organs)
While there are definite and documented benefits of apple cider vinegar. There have also been associated risks. Some of the common risks include heartburn, esophagitis, loss of tooth enamel, and a worsening of diabetic gastroparesis.
Nevertheless, many experts feel that the benefits of apple cider vinegar outweigh the risks. Here are a few things you should do to limit the risks of apple cider vinegar while enjoying its health benefits.
Check with your doctor to make sure apple cider vinegar is okay for you. This is especially important to do if you have diabetes or reflux.
Do not take more than 1 tablespoon or 15 ml of apple cider vinegar a day. Also, dilute this with water when you drink it.
Take apple cider vinegar 30 minutes before your meal.
Rinse your mouth after taking apple cider vinegar to minimize any damage to your dental enamel.
Do not sip apple cider vinegar throughout the day. This can be an acidic drink so it is better to have it once a day rather than throughout the day.
Of late, wheat has been demonized and blamed for many diseases from autism to cancer to arthritis and even schizophrenia. Physicians have also written books like Wheat Belly and Grain Brain which further the narrative on the dangers and problems with wheat. Before deciding to jump on the gluten-free bandwagon, it is important to know the pros and cons of wheat (and gluten) consumption. The following will be a case for and against wheat from recent research.
History of Wheat
Wheat is a cereal grain that has been around for thousands of years. Proteins from wheat have been found in the teeth of ancient humans from 3.4 million years ago. Wheat is considered a staple grain worldwide. When eaten as a whole grain, wheat is an excellent source of nutrition. Wheat naturally self-pollinates and creates hybrids but often these hybrids don’t produce many seeds so farmers use commercial processes to create hybrids.
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Wheat contains a protein called gluten. Gluten is what gives bread dough its elastic and stretchy properties. Gluten contains 2 smaller proteins, gliadin which is water-soluble, and glutenin which is water-insoluble.
What is the problem with wheat?
There are 2 medical conditions when gluten can make you extremely sick. These are celiac disease (which affects 1% of the population)and gluten sensitivity (which affects another 1%).
Many on the gluten-free or wheat-free camp strongly believe that wheat is allergenic and that it irritates the intestinal lining. The intestines are part of our bodies’ first lines of defense against toxins and infections. In a nutshell, the intestines form a nice barrier to keep the bad stuff from entering our bodies and letting the good stuff in. Recent research has shown that part of the gluten protein may disrupt this barrier. Subsequently, the protein can then enter the bloodstream. This triggers inflammation in the body and can cause symptoms including abdominal bloating, tiredness, joint pain, and even a lack of mental clarity.
If you search the internet you will find many people reporting to feel much better when they stop eating wheat or go gluten-free. However, it is very important to note that anecdotes are just stories and they can’t be used to prove or disprove a hypothesis either for or against wheat.
Another concern from the gluten-free camp is that gluten can be degraded into several morphine-like compounds which may be addictive.
From what you just read, wheat sounds really bad. Why don’t we all just stop eating wheat? Well, for the other 98% of the population that do not have celiac disease or gluten sensitivity wheat can actually be good for you.
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The Case for Wheat
While some studies have shown that wheat disrupts the intestinal barrier. Other studies have shown that it actually benefits your intestinal lining by increasing the number of beneficial bacteria in the intestines. Wheat also increases the number of natural killer cells in the body which are an important part of the immune system. These cells kill early cancer cells and viruses.
Similar to the hygiene hypothesis and the environment, there is a concern we might be doing the same thing to our intestines. What this means is that by avoiding certain foods like wheat, we might be making our intestines too sterile. Consequently, we may not be able to tolerate new and different foods. Foods may also end up being difficult to digest.
Many on this side of the argument believe that gluten intolerance (without celiac disease) could be a sign of a weakened digestion. You can stop eating gluten, but a strong digestion is important for many other foods and perhaps most importantly to detoxify the body from environmental pollutants that we just cannot avoid. Even the best organic veggies are laced with mercury from the coal mine plumes that cover most of America and many other parts of the world. If you cannot digest gluten, then your natural detox pathways are likely compromised which puts you at greater risk from other toxins.
Also, while wheat has opioid-like properties many other foods such as soy, spinach, rice, meat, fish, dairy, fruit, coffee, and chocolate have similar properties.
It is important to know that the gluten-free industry is a $16 billion dollars a year industry. There’s a lot of money to be made and gluten-free products are now big business. This industry may be making the issue to be bigger than it is. Also, processed gluten-free foods are just as unhealthy as gluten-containing processed foods.
While these 2 sides seem to have extremely opposing views they do have plenty of agreement. Here are a few key points they agree upon.
– Stop eating processed foods and avoid pesticides in our diet
Just by following these suggestions, most people will make a positive impact on their health.
Where do we go from here?
There still needs to be more research on this topic. There have been just as many articles that show the hazards as well as the benefits of wheat. Perhaps, there is something else that is causing these real symptoms for many that are gluten intolerant. From an anthropologic perspective, there is data to suggest that our ancient ancestors were eating gluten-containing foods. Is there something different with our wheat and environment now? There are still many questions to be answered.
There is plenty of delicious gluten contain foods and it is important to fully understand what is occurring before we can make a strong case for or against wheat.
Metformin is one of the most commonly prescribed drugs in the United States. Doctors prescribe it for many different conditions including diabetes, pre-diabetes and polycystic ovary syndrome. Up to one-third of adults over the age of 50 are now taking this medication. There are plenty of benefits as well as potential side effects. In this article, we are going to discuss the benefits and risks with this drug and answer the question, Is metformin is good or bad?
Here’s what you need to know.
An overview
This is one of the most interesting drugs available today. It is not just for treating diabetes, it has been shown in studies to be cardioprotective and beneficial in the presence of stable congestive heart failure. It also has the potential to become a potent anti-cancer treatment that can be used to both prevent and treat cancer.
Marketed under the brand name “Glucophage,” Metformin is the first-line treatment for type 2 diabetes, particularly in obese patients. It is also employed in the treatment of Polycystic Ovarian Syndrome. This medication aids in the control of blood sugar levels in people with type 2 diabetes. It does so in many ways, including:
Reducing the amount of sugar absorbed by your body from food
Lowering the amount of sugar produced by your liver
Increasing your body’s response to the insulin that it naturally produces
The Origin of Metformin
French lilac (Galega officinalis) was used by healers in medieval Europe to treat a variety of symptoms, including some that could have been caused by type 2 diabetes. By the 17th century, doctors were recognizing diabetes and treating it with plant extracts.
It was first synthesized in the 1920s using compounds derived from French lilac. In rabbits, the drug was found to lower blood sugar levels. Glucophage is a brand name that means “glucose eater”. It took until 1994 for the FDA to approve its use in the treatment of type 2 diabetes in the United States. It may now be the most widely used diabetes medication on the planet.
The Good and the Bad (side effects) of Metformin
The Good
Metformin aids in the regulation of blood sugar levels. It is the first-line treatment for type 2 diabetes in patients aged 10 and above. Controlling high blood sugar levels can help prevent kidney damage, blindness, nerve problems, limb loss, and sexual function issues. Diabetes control may also reduce your risk of having a heart attack or stroke. This medication can help to reduce these side effects of diabetes. Metformin works by restoring your body’s proper response to the insulin it produces naturally. It also reduces the amount of sugar produced by your liver and absorbed by your stomach/intestines.
Metformin lowers blood sugar levels by improving your body’s insulin response. It is typically prescribed for diabetes when diet and exercise alone have failed to control blood sugar levels. Because of insulin resistance, the liver believes there isn’t enough glucose in the cells and produces glucose to compensate. Metformin stops the liver from making glucose. It can also improve the way the muscles use insulin. This is referred to as increasing insulin sensitivity. Metformin (at full dose) can reduce A1C levels by up to 2% over a three-month period by combining these two actions.
Is metformin good or bad? – It is one of the first line drugs for treating type 2 diabetes.
It has other positive effects in the body and has been shown to improve total cholesterol and LDL cholesterol numbers. The drug usually causes weight loss in overweight individuals.
Clinical trials have found that metformin can help with a variety of cancers. It prevents the growth of tumor cells, survival, and metastasis while also altering the tumor microenvironment to suppress cancer development.
It also has piqued some interest as an anti-aging drug and remains one of the least expensive prescription drugs on the market.
The Bad (Side Effects)
While Metformin is a good drug, it is not without fault. Just like most drugs, it also has side effects. It is well-known for causing stomach discomfort, diarrhea, nausea, and bloating in some patients. Most often, these side effects tend to resolve after a few weeks. Is metformin good or bad? – There are a few more serious concerns with this drug.
Lactic acidosis
Lactic acidosis is a rare but serious condition that can occur when taking metformin. Lactic acidosis symptoms include muscle pain and cramping, fast and shallow breathing, stomach pain, and unusual sleepiness.
Lactic acidosis due to metformin is linked to kidney dysfunction. Individuals taking metformin should have their kidney function (also known as serum creatinine) tested at least once a year to ensure that metformin is still the right medication. Metformin is not advised if your kidney function has deteriorated to a certain level. This is also why this medication should not be taken on the same day as or within 48 hours of a contrast dye imaging study.
Vitamin B12 deficiency
The exact mechanism by which metformin reduces B12 levels is unknown, but there is an increased risk of B12 deficiency in those who have been taking a high dose of metformin for several years. A lack of B12 causes neurological symptoms such as numbness and tingling. The tricky part here is that diabetes can cause these symptoms. B12 levels are easy to check on laboratory testing. It’s usually safe to take an over-the-counter B12 supplement even if you don’t have a lab value to prove you’re deficient. If you’ve been taking this drug for three years or more, ask your doctor what he or she thinks about adding B12 to your medication regimen.
Life extension?
There was mention of taking metformin for life extension. This does have serious concerns. There has not been detailed research to support this claim. Moreover, some researchers have shown that metformin started later if life shortened one’s life span.
Is metformin good or bad? – There is not enough evidence to support taking metformin solely for life extension.
Will metformin aid in weight loss?
The majority of metformin users have type 2 diabetes and need to lose weight, but it should not be used solely for weight loss. Maintaining a healthy diet and regular exercise is the best way for anyone to lose weight.
Metformin use has been linked to weight loss in studies, but results vary. In some studies, patients lost 4 to 6.5 pounds (lbs.), whereas in others, they lost only about 2 lbs. Weight loss, even if only slight, appears to be the norm, in contrast to the weight gain that frequently occurs with insulin or sulfonylurea treatment.
In general, while it is a useful drug for controlling blood sugar in diabetes, weight loss due to metformin is unlikely to be sufficient. For type 2 diabetes weight control, individuals should follow a healthy diet and engage in regular exercise.
In conclusion – Is metformin good or bad?
Metformin is a widely used clinical drug that provides numerous benefits via various signaling pathways. The most notable property of metformin is its ability to prevent hyperglycemia. While it has many other benefits, this drug is not without risk and should be used under the direction of a physician. Metformin also should not be used for “off-label” uses such as life extension. As long as people are cautious about side effects and complications, it can be a powerful treatment for diabetes.
SIBO or small intestinal bacterial overgrowth has come to the forefront of functional and integrative medicine within the past few years. It has even been recognized among gastrointestinal disorders. In fact, the American College of Gastroenterology is currently working on diagnostic and management guidelines for SIBO.
What is SIBO?
SIBO or small intestinal bacterial overgrowth is a condition where there is an over colonization of specific bacteria in the small intestines. Unlike the large intestine, the small intestine should essentially be sterile.
Symptoms of SIBO
Common symptoms of SIBO include abdominal pain, bloating, altered bowel habits, abdominal cramping, diarrhea, and constipation. Severe cases of SIBO may even lead to weight loss.
There is overlap between SIBO and irritable bowel syndrome. Irritable bowel syndrome, also known as IBS, was once considered a psychosomatic condition. Now we understand that IBS is related to altered intestinal microbial balance.
How is SIBO diagnosed?
Symptoms of SIBO are similar to many other gastrointestinal disorders. Therefore, testing is needed for an accurate diagnosis. The gold standard to SIBO diagnosis at this time is an aspirate of the intestinal fluid. This is invasive as well as expensive. Also, if SIBO is not present in all regions of the small bowel, the aspirate can be inaccurate.
Breath Tests
Breath tests are commonly used for small intestinal bacterial overgrowth testing and are non-invasive. In a breath test, gases such as hydrogen and methane are measured at set intervals after you drinking a measure about of a carbohydrate substrate. The breath test is not very sensitive or specific by itself. Breath testing is only one part of the clinical picture. Therefore, it is important to work with a knowledgeable practitioner if you are concerned about SIBO. Future testing may involve PCR or biomarkers but such testing is not commercially available at this time.
What to do if you were diagnosed with SIBO?
If you were diagnosed with small intestinal bacterial overgrowth, the first thing to do is to take a deep breath. There is a lot of alarm in the interwebs. It is important to know that this condition is treatable. If you have been diagnosed with SIBO it is essential to work with an experienced practitioner. SIBO and altered intestinal balance have been linked to thyroid disease, depression, fibromyalgia and many more illnesses. The Institute of Functional Medicine, as well as the Academy of Integrative Health and Medicine , have guides to find a practitioner in your area.
In addition to working with an experienced practitioner, SIBO treatment should include the following.
Diet
It goes without saying that you want to eliminate highly processed and sugary foods. When it comes to SIBO, eating healthy foods may make you feel worse. You may temporarily need to avoid foods that are high in FODMAPS or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Many of these foods like onions, legumes and starchy fruits and vegetables are extremely good for you so the avoidance is only temporary until your intestinal flora comes back into balance.
Anti-Microbials
You may need to be treated with a conventional or herbal anti-microbial. Most practitioners will aim to treat for the shortest time period whenever possible.
Probiotics
Probiotics may either improve or worsen SIBO depending on where on the type of organisms that are in imbalance and where you are in your treatment. Probiotics seem to have an antibiotic-like effect and may be helpful with the symptoms of SIBO. Probiotics in general also reduce some of the GI side effects of antibiotics.
Practice Healthy Eating Habits
When it comes to general health and small intestinal bacterial overgrowth, it is the simple foundational blocks that are most helpful. Make sure to thoroughly chew your foods. It will help boost your gastric acids and enzymes so your food can break down efficiently. Also, eat smaller meals and eat slowly.
While small intestinal bacterial overgrowth can be a frustrating condition, it is important to know that it gets better and it is treatable. A practitioner that is knowledgeable with this conditional is essential to get your gut back in health.
References:
J Neurogastroenterol Motil. 2011 Jul;17(3):312-7.doi:10.5056/jnm.2011.17.3.312. Epub 2011 Jul 14. How to interpret hydrogen breath tests.Ghoshal UC1.
Gut Liver. 2017 Mar 15;11(2):196-208. doi: 10.5009/gnl16126.Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy.Ghoshal UC1, Shukla R1, Ghoshal U1.
Arab J Gastroenterol. 2018 Jun 20. pii: S1687-1979(18)30021-2. doi: 10.1016/j.ajg.2018.02.008. [Epub ahead of print] The gut microbiome and irritable bowel syndrome: State of art review. Salem AE1, Singh R2, Ayoub YK3, Khairy AM3, Mullin GE4.
Dig Dis Sci. 2017 Dec;62(12):3525-3535. doi: 10.1007/s10620-017-4726-4. Epub 2017 Sep 4. A Prospective Evaluation of Ileocecal Valve Dysfunction and Intestinal Motility Derangements in Small Intestinal Bacterial Overgrowth. Chander Roland B1, Mullin GE2, Passi M3, Zheng X4, Salem A5, Yolken R2, Pasricha PJ2.
J Clin Gastroenterol. 2017 Apr;51(4):300-311. doi:10.1097/MCG.0000000000000814. Probiotics for Preventing and Treating Small Intestinal Bacterial Overgrowth: A Meta-Analysis and Systematic Review of Current Evidence. Zhong C1, Qu C, Wang B, Liang S, Zeng B.
The average human person is approximately made of 60% water by weight. Our fat tissue contains about 10% of water while our muscles and kidneys comprise around 75% water. Similarly, our brain as well as our heart are made of 73% water while our skin has 64%. These figures are general ratios and may vary from one person to another based on factors like health, age, gender and weight.
Every day, our bodies consume water in order for daily metabolic processes to go on and for us to survive. We constantly lose water each day, as we sweat and urinate, hence we need to replenish what we lost . It is important to drink the right amount of water each day. Generally, an adult male needs around 3 liters of water while an adult female needs approximately 2.2 liters. Again, these are general numbers as other factors like geographic location, level of activity, and temperature will affect the amount needed. If we don’t drink as much water as we lose, our bodies will not function optimally.
The Many Functions of Water
Our body needs water for a number of essential metabolic functions to enable us to work and to maintain a healthy well-being. We need water for the brain to produce hormones that help in balance and to generate neurotransmitters that help in proper nerve function and body reflex coordination and reaction.
We also need water to regulate our body’s temperature as our body adjusts to outside temperature changes or when our body fights off infection. It is also essential in regulating blood pressure to allow our blood to move more freely in our blood vessels. Similarly we need water to keep our mucosal membranes moist and to keep our joints lubricated.
Sufficient water allows body cells to reproduce, grow and survive. It also helps break down and convert food to needed components as it aids in the digestive process. Water helps oxygenate our body as it allows oxygen to diffuse faster in the blood. It also assists in expelling the body wastes we have as we flush out the toxins either through urine, sweat or when it assists in good bowel movement. These processes may be basic as these happen to us internally, but these are all essential body functions that aid in maintaining and sustaining life.
Forms of Hydration
To hydrate your body does not always literally mean to drink plenty of clear water. We can take in water in different forms and in most cases these methods are overlooked or we may not even be aware of.
Although taking in clear tap water is still the best method of hydrating yourself, you can also hydrate through other liquids or foods you ingest.
You may increase water consumption when you take in oatmeal, yogurt or soups as these foods contain more water than your regular fried or sautéed forms.
You may also take in water rich fruits and vegetables like celery, lettuce, watermelon, cucumbers, and strawberries. These fruits and vegetable are not only water packed, but they are also good sources of fiber, potassium, Vitamin A, B6, C, K and iron.
Non- alcoholic drinks, like juices, non-caffeinated teas, coconut water and smoothies help in hydrating your body without sacrificing taste. You can also add a piece of lemon or some of your favorite berries to your water if you find yourself bored of the usual tap water taste.
Effects of Good Hydration
Since water is a huge component of our overall bodily make up, it makes perfect sense that it is a major element in a multitude of metabolic functions our body undertakes. When your body is fully hydrated, not only do you enable your internal systems to work as they should, you also promote a good sense of overall well-being to yourself. These effects may not happen overnight, but in the long run, if you are used to hydrating yourself copiously, you will reap the benefits of good hydration in no time. Here are some benefits of ample hydration:
Promotes weight loss and reduces gaining undesirable weight – enough water energizes the cells to create energy, hence if you have enough water in the body, signals to the brain to get more food is reduced; water also fills the stomach to increase satiety and reduce feelings of hunger
Improves digestion and eliminates digestive illnesses – adequate water reduces constipation as it purges metabolic toxins and wastes better, and supports improved nutrient absorption; it also helps reduce, if not eradicate, occurrences of bloating, ulcers, gas formation, IBS (irritable bowel syndrome), gastritis and acid reflux.
Decreases the susceptibility to kidney stones and increases the elimination of unwanted bacteria from kidneys and bladder – good hydration decreases the incidence of bladder or kidney infections as water flushes out unhealthy microbes; since our kidneys and bladder are designed to eliminate toxins, it would be an extra benefit that remnants of eliminated wastes do not stay in the body.
Improves skin texture and reduces the incidence of skin diseases and premature aging – improperly hydrated skin is more prone to irritation, inflammation, and congestion, which leads to acne, blackheads and redness; if properly hydrated, facial skin wrinkles and bags are lessened and the skin aging is slowed down.
Fights fatigue and improves physical performance – water helps avoid overall lethargy and allows body cells to complete important enzymatic activities that facilitate better sleep, creation of ample energy and recuperation of organs from doing systemic processes.
Supports prompt repair of joints and cartilage – Our joints, and cartilages will become dry and prone to irreparable wear and tear if you lack good hydration. Having enough water in the body ensures healthy lubrication of joints and cartilages and stops the degradation of the cartilage material.
Halts allergies and asthma – since dehydration suppresses the immune system, the body becomes more prone to allergens, thereby triggering the increase of histamine in the body; if you are well hydrated, water dilutes the histamine in the body thereby reducing the symptoms of allergy.
Health Insight
Generally, it is never easy to ensure that one can drink 8 glasses of water religiously every day. Aside from keeping in mind the benefits of drinking copious amounts of water, there are ways by which you can make drinking water more creative. For some, they add slices of lemons, apples or cucumber wedges in their water while others infuse their water with herbs like holy basil, sage or mint and steep in the refrigerator overnight; all these are done to enhance flavor and increase the nutritive value of the water you drink.
