The Kale Crusader Speaks!

By Dr Mahalia Freed, ND

Sunshine! Blossoms! Longer days! What do our bodies need, as we move gratefully into Spring and increased outward activity? Part of any naturopathic treatment plan is optimizing nutrition. Just as in a garden you prepare and enrich the soil before you plant, so food choices nourish your body, so that you may flourish and achieve your health goals. Whether your current concern is increasing energy or enhancing fertility, ensuring that your foundational nutrients are as strong as possible is a priority. And, it is something you can do for yourself and for those with whom you share meals.

Emerald green, nutrientdense, fibre-rich and oh so satisfying, Kale is a powerhouse vegetable. I, as a Kale Crusader, am here to tell you some of the reasons why you should get to know this green, and add it to your vegetable roster! Kale is a member of the cancer-fighting Brassica family, along with broccoli, cabbage, Brussels sprouts, and bok choy. Brassicas contain indole-3-carbinol, a phytochemical that promotes healthy estrogen metabolism, making kale beneficial for all hormone-dependent conditions, from PMS to colon cancer. Brassicas are also rich in sulfur compounds, essential for healthy phase II liver detoxification as well as being protective against cancer. At 92 mg per cup of cooked greens, Kale is an excellent nondairy source of calcium. And with 2.6 g of fibre per cup of cooked greens, patients tell me kale is their secret to regular bowel movements! While technically a “winter crop”, Kale grows well here in the summer and fall (plant some in your garden!) and is easy to find in your local market.

About Mahalia Freed, Naturopathic Doctor “I believe that within every person is an innate capacity to establish, maintain, and restore their own health.” Dr Mahalia Freed says, “My role as an ND is to help people access this potential by choosing treatments that support the body’s inherent healing capability.” Mahalia Freed is a Naturopathic Doctor happily based at Lifecycles Wellness in Yorkville. In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care. For more information on cancer prevention, spring recipes, and other topics, follow her on Facebook: www.facebook.com/MahaliaFreedND or visit her website www.dandelionnaturopathic.ca

Allergy Season Tips – Spotlight on Nettles

By Dr Mahalia Freed, ND Hay fever, also known as seasonal allergies or allergic rhinitis, is estimated to affect 10 - 20 % of the population in developed countries. Considering that there are over 300 million people in the USA alone, this percentage implies a significant impact on wellness and quality of life for many of us. Hay fever occurs when your immune system overreacts to airborne particles, most commonly the pollens of trees, grass, and ragweed. A wide variety of factors are associated with developing allergies, from air pollution, to infant exposures. The list of symptoms includes runny & itchy nose, itchy, red, watery eyes, sneezing and congestion. People who suffer from seasonal allergies are more likely to develop asthma, bronchitis, sinusitis, ear infections, and other complications. Interestingly, there is also new research suggesting a link between seasonal allergies and depression. However there is no need to make your handkerchief a constant companion and/or stay indoors until the pollens freeze. Naturopathic medicine offers a variety of treatments that can effectively bring resolution and manage symptoms, with individual plans drawing on nutrition, herbal medicine, constitutional homeopathy and acupuncture. One of my personal favorite herbs, nettles, is a star in treating seasonal allergies, and it is profiled below. Spotlight on Nettles (Urtica dioica) Fresh spring tops of stinging nettles can be cooked and enjoyed in dishes similar to those where you find spinach, such as quiche, sautéed, in soup… NB: If harvesting your own, wear gloves! Dried nettle leaf is commonly prepared as a strong infusion, or tea, either on its own or in combination with other herbs. For an individualized, targeted prescription, consult with your naturopathic doctor or herbalist.

Nettles Quick Facts

• Act as a natural “antihistamine”

• Better than placebo in treating allergic rhinitis in clinical trial;

• Anti-inflammatory (as measured by blood markers such as cytokines and acute phase proteins);

• Rich in calcium, a nutrient important for mucus membrane health;

• Good source of iron, especially when steeped overnight;

• Contain abundant chlorophyll, nature’s detoxifier;

• A traditional “blood cleanser”, found in many skin formulas, and as part of a spring cleanse;

• Diuretic, and tonifying for the kidneys.

Astragalus for Your Health

By Dr. Mahalia Freed This Chinese herb is one of my favorites. An ally for a wide range of conditions, it is a tonic and support to the immune system, enhancing our immunity without being overly stimulating. Studies of Astragalus have found that the root extract increases activity and numbers of various white blood cells, the cells that form the foundation of the immune system. It is a central herb in many deep-acting immune formulas, including antiviral formulas, and in contrast to immune stimulants like Echinacea, these tonic formulas may be taken throughout the winter to strengthen the body’s innate defenses against colds and flus. Astragalus is equally well known as an adaptogen, meaning that it supports the body in adapting to physical and emotional stress. In fact, Astragalus is a central herb in Change of Season Soup, a herbal formula traditionally taken for a week or two as the weather gets colder (or warmer), as well as in times of stress. Amazing Astragalus is antibacterial as well as antiviral, and it is specifically protective to the lungs, the liver and the heart. Beyond its traditional role in keeping people healthy, uses of this herb range from acute or chronic infection to allergies to adjunct support during cancer treatment. Consult with a Naturopathic Doctor to find the dose and form best for you.

Dr. Mahalia Freed is a Naturopathic Doctor practising and lecturing in Toronto. If you have any questions or want to suggest a column topic, Dr. Freed can be reached at: mahalia@dandelionnaturopathic.ca

“Listen to your gut” – Stress and Digestive Function

By Dr. Mahalia Freed Have you ever had something hit you so hard, emotionally, that you felt nauseous? Have you ever eaten out of sadness, boredom, anxiety? “Butterflies in the stomach”, “Gut instinct”, “Nervous stomach”….

There are many expressions linking emotions to our digestive tract. In fact, the gut is often referred to as the “second brain.” Rather than being a figure of speech, this is a physiologically accurate portrayal. The gut is innervated by the two branches of the autonomic nervous system, which is controlled by the brain, as well as by the enteric (of the intestines) nervous system, which operates entirely independently. Serotonin, the neurotransmitter famous for its role in treating depression and insomnia, is highly active within the gut and ninety five percent of the body’s serotonin is actually manufactured in the intestines. No wonder people with gut dysbiosis, or an altered balance of bacteria and yeast in the gut, experience mood symptoms! Perhaps it would be more precise to label the gut as part of the brain? In any case, it is clear that the health of our gut affects our mood, and our mood affects the health of our gut.

So, what happens in our nervous system when we are stressed out?? When we are in a “stressed out” state, the sympathetic branch of the autonomic nervous system is dominant. And while that sounds friendly enough, this is the branch that evolved to help us escape a perceived physical threat. The sympathetic nervous system governs “fight or flight” reactions. So we have blood flow to our muscles and away from our gut, increased heart rate, dilated pupils. All great things if you need to run away from a large animal, but not much use today, as most of our perceived stressors are psychological, not physical. And as people often experience every day of their lives as stressful, the biochemistry of the stress response is maintained over the long term.

Fundamentally, we cannot digest well – either food or ideas - in a sympathetic state. The biochemical and physiological changes involved in what is known as the “Stress Response” have been well-studied. One important piece is that stress stimulates increased production of cortisol from the adrenal glands. Cortisol not only decreases inflammation in the body (this is why corticosteroid drugs are used), but overall alters immune system function, causing a cascade of potential consequences from decreased sex hormone production to decreased thyroid hormone activity. Altered immunity in the gut can lead to inflammation, which can then lead to further problems ranging from pain to decreased nutrient absorption to food sensitivities. Some possible consequences of sympathetic dominance include peptic ulcers, indigestion, constipation and diarrhea, muscle aches, insomnia, and mood instability. Other conditions biochemically linked to long-term stress include diabetes, hypertension, abdominal weight gain, and decreased libido. Oi!

In contrast, the parasympathetic nervous system allows us to “rest & digest,” sending more blood to the digestive tract, increasing gut motility and secretions, slowing our heart rate, and enhancing our ability to absorb nutrients and store food as fuel. There is ample evidence that cultivating a “Relaxation Response” enhances well-being. By decreasing sympathetic nervous system activity, we not only feel relaxed in the moment, but can sustain a decreased responsiveness to stress. And less biochemical stress is central to the prevention and management of a range of health concerns.

Thus taking time for yourself, whether it is 5 minutes of deep breathing at your desk, a day of hiking with a friend, or enjoying a cup of herbal tea, is not wasting time, or being selfish. It is central to maintaining and attaining optimal health! Mahalia Freed is a Naturopathic Doctor practicing and lecturing in Toronto. Next month: Gut-Soothing, Nerve-Nourishing Herbal Teas. www.dandelionnaturopathic.ca.

RESOLUTION: Community Right-to-Know

Victory! On Wednesday, December, 3, 2008, City of Toronto Councillors voted 33-3 in favour of adopting the Community Right-to-Know Bylaw which came into effect on January 1, 2010.

The Environmental Reporting and Disclosure Bylaw has three key elements:

• About 7,000 small and medium-sized businesses will be required to report annually to the city if they use or release any of the specified 25 polluting substances, above specified thresholds.

• The city will provide education programs to help facilities estimate data, report and identify ways to reduce chemicals and prevent pollution.

• The public will be able to access the data through a website

Failures to report will be met with stiff fines — $5,000 for the first offence and $25,000 for the second. The 25 polluting substances covered under the bylaw are considered to be carcinogenic and a threat to public health.

This is a pioneering initiative of the City of Toronto that will help prevent pollution of the environment, neighbourhoods and workplaces while improving the health of its residents. The program was three years in the making. In early 2008 Medical Officer of Health David McKeown released the framework for an Environmental Reporting, Disclosure and Innovation (better known as the Community-Right-to-Know) Program. It makes the City of Toronto the first government in Canada to recognize that community right-to-know (CRTK) will lead to health protection. CRTK has been in place for decades in progressive US jurisdictions. It has led to pollution prevention, transformation to green industries, improved emergency response, cost savings for businesses and avoided health costs. The outpouring of public support has been tremendous — over 50 community, health, labour, business, and environmental groups signed on to support the initiative, David Suzuki advocated at City Hall for right to know, the Toronto Environmental Alliance (TEA), of which WHEN is a part, launched the Secrecy is Toxic campaign, and hundreds of Torontonians sent messages to City Hall calling on them to enact this groundbreaking policy. Toronto residents can be proud: with your ongoing support we have paved the way for other cities across Canada to initiate and adopt similar bylaws — we all have a right to know! For more information on the CRTK bylaw, visit the City of Toronto website.

Background on CRTK

Community members have a right to know about toxic pollutants in their workplaces and neighbourhoods. Access to information on the transport, use, storage, and release of toxic chemicals is critical to both understanding and preventing health and environmental risks for all who live and work in Toronto. Community Right-to-Know (CRTK) provides detailed information on sources of pollution in our communities. Acting on this information, right-to-know bylaws have helped citizens and workers world-wide reduce the level of pollutants in their communities and workplaces. A Toronto bylaw can provide for safer, more prosperous communities through an enhanced ability to respond to and prevent industrial accidents, and provide support for the establishment of sustainable business practices in Toronto. For these reasons we support a Community Right-to-Know bylaw in Toronto that discloses the transport, use, storage, release, and health effects of toxic chemicals in our communities.

Toxic pollutants threaten our health

Toronto’s air is compromising our health. In fact, it can be deadly. Every year, 1700 Toronto residents die from health complications related to poor air quality.[i] At least 9 known human carcinogens are found regularly in our air.[ii] In 2003, Ontario regulations allowed over 7000 tonnes of hazardous chemicals to be released into Toronto’s air, land and water.[iii] These chemicals are toxic to humans, with many known or suspected to cause cancer, damage mammalian/human reproductive, respiratory and neurological systems, and disrupt hormone balance and normal growth and development in children.[iv] Our children are at greatest risk. Pound for pound, children breathe in more air and consume more food and water than adults. Some playgrounds may be built on, or near, contaminated soil. When children are exposed to toxins in our air, soil, food, water and/or products, their health may be affected now or in the future as their rapidly developing minds and bodies are more susceptible to long-term damage from toxins.[v] Workplace exposures to these chemicals threaten the health of workers who are also members of the community. Current legal standards do not prevent disease developing overtime. Existing right-to-know legislation is not effectively enforced and employers are not required to substitute non-toxic alternatives.

Many polluters don't report to the public

Most polluters are not legally required to disclose the toxic chemicals they use, store or produce. In Toronto, there are over 40,000 facilities using and releasing toxic substances.[vi] More than 97 per cent are not mandated to report their activities to the public.[vii] A recent case-study in South Riverdale revealed that of 115 companies suspected of releasing chemicals carcinogenic to humans, only 11 reported their releases.[viii]

CRTK will benefit Toronto residents, businesses and workers

CRTK laws and programs fuel voluntary reductions in toxic chemical use and pollution. Industries can use data to identify opportunities to substitute hazardous substances for less toxic ones, making their workplaces and neighbourhoods inherently safer both on a day to day basis and in the event of an emergency. In the United States, a recent review of federal Risk Management Plans identified that many facilities reduce or eliminate hazardous substances as a way of reducing the risks that may result from an accident or terrorist attack.[ix] CRTK can also benefit companies financially. Understanding potential environmental risk can reduce legal liability and facilitate regulatory compliance. Substitution of toxic materials with safer alternatives reduces direct costs to companies, associated with the regulation and disposal of toxic materials, as well as indirect costs, such as workers compensation premiums. Consumers are choosing to purchase and invest in environmentally and socially responsible companies. Many investors incorporate environmental, social, and governance criteria into their selection and management of investments, therefore, environmental responsibility can enhance the financial returns of a company.[x] CRTK encourages investments in production processes that lessen the environmental impact of industrial activity, thus contributing to a more stable, sustainable and progressive industrial economy.

References

[i] Toronto Public Health. Air Pollution Burden of Illness in Toronto: 2004 Summary. 2004. [ii] Toronto Public Health. Ten Key Carcinogens in Toronto Workplaces and Environment: Assessing the Potential for Exposure. 2002. [iii] Environment Canada. National Pollutant Release Inventory 2003 Database. 2005. [iv] Canadian Environmental Law Association and Environmental Defence. PollutionWatch: Health Effects Summaryhttp://www.pollutionwatch.org/healthMatrix.do. Viewed March 2005. [v] Canadian Partnership for Children's Health and Environment. Child Health and the Environment - A Primer. 2005. [vi] ToxProbe Inc. Potential For Occupational and Environmental Exposure to Ten Carcinogens in Toronto. Prepared for Toronto Public Health by Pavel Muller, Ph.D. [vii] Percentage based on facilities reporting releases through the National Pollutant Release Inventory for 2003. Environment Canada. National Pollutant Release Inventory 2003 Database. 2005. [viii] Toronto Cancer Prevention Coalition. Report of the Occupational and Environmental Carcinogens Working Group – Development of a Community Right-To-Know Strategy for Toronto: Case Study in South Riverdale/Beaches Community. 2004. [ix] Orum, Paul. Preventing Toxic Terrorism: How Some Chemical Facilities are Removing Danger to American Communities. Center for American Progress. 2006. [x] Orlitzky, M., et al. Corporate social and financial performance: A meta-analysis. Organizational Studies. 2003; pp.403-441.