Moringa: The Superfood You Need to Know – Benefits and Safety Tips

Moringa Oleifera, commonly known as Moringa, is a tree native to parts of Africa and Asia, hailed for its nutritional value and medicinal properties. It has been used in traditional medicine for centuries and is gaining popularity in the wellness community for its health benefits. However, as with any superfood, it is crucial to consider both the benefits and potential risks. This post delves into the scientific and traditional insights surrounding Moringa, providing a balanced view to help you make an informed decision about incorporating it into your diet.

Benefits of Moringa

Nutritional Powerhouse

Vitamins: Pillars of Health

  • Vitamin A (Beta-Carotene): The role of beta-carotene in enhancing vision and immune health is well-documented. Moringa’s rich beta-carotene content supports eye health and acts as an immune booster. Studies have shown that vitamin A can significantly reduce the risk of certain chronic diseases.1
  • Vitamin C: Moringa’s exceptional vitamin C content surpasses that of many fruits and vegetables, making it a potent antioxidant source. Vitamin C’s role in immune function and skin health, through collagen synthesis and wound healing, is critical.2
  • Vitamin E: As an antioxidant, vitamin E in Moringa contributes to combating oxidative stress and supports skin health by offering protection against environmental damage.3

Minerals: The Body’s Building Blocks

  • Calcium: The calcium content in Moringa leaves is significant for individuals following a plant-based diet, providing an essential mineral for bone health and muscular function.4
  • Potassium: Potassium is crucial for maintaining electrolyte balance, supporting heart health, and ensuring proper muscle and nerve function. Moringa’s high potassium content makes it a valuable dietary supplement.5

Essential Amino Acids: The Foundations of Protein

  • Moringa leaves are a rare plant source that provides all nine essential amino acids, making it a complete protein. This is vital for muscle repair, hormone production, and overall health, especially for those on a vegetarian or vegan diet.6

The Synergistic Effects of Moringa's Nutritional Components

Combining these nutrients in Moringa leaves contributes to a synergy that enhances overall health. The antioxidant properties help reduce inflammation and combat oxidative stress, while the rich mineral content supports metabolic health and resilience against stress.7

The bioavailability of these nutrients ensures they are effectively absorbed and utilized by the body, making Moringa a powerful tool in combating malnutrition and supporting general well-being.8

Concluding Thoughts on Moringa's Nutritional Eminence

Moringa Oleifera’s comprehensive nutrient profile establishes it as an exceptional supplement for health enhancement. It supports various bodily functions and offers a natural, potent source of essential vitamins, minerals, and amino acids. Its role in dietary practices is invaluable, especially in regions facing nutritional challenges.910

Understanding Antioxidants in Moringa Oleifera

Quercetin: The Flavonoid Powerhouse

Quercetin is a type of flavonoid known for its potent antioxidant properties. It is found in significant amounts in Moringa leaves and is recognized for its ability to scavenge free radicals, thereby reducing oxidative damage to cells. Quercetin’s health benefits extend beyond its antioxidant capacity; it has been studied for its potential to reduce blood pressure in hypertensive patients and its anti-inflammatory effects, which are crucial in managing chronic conditions like heart disease and diabetes.11

Chlorogenic Acid: Beyond Coffee

Chlorogenic acid, commonly associated with coffee, is another potent antioxidant in Moringa leaves. It plays a significant role in modulating glucose metabolism, which can particularly benefit individuals with diabetes. Chlorogenic acid has been shown to lower blood sugar levels and improve insulin sensitivity, contributing to better overall glycemic control.12

Additionally, its antioxidant activity can help reduce the risk of cardiovascular diseases by preventing the oxidation of LDL cholesterol, a key factor in the development of atherosclerosis.13

The Impact of Antioxidant Activity on Health

The combined antioxidant effects of quercetin and chlorogenic acid in Moringa Oleifera can significantly impact health by:

  • Reducing Inflammation: Chronic inflammation is a root cause of many diseases, including heart disease, cancer, and Alzheimer’s disease. By neutralizing free radicals, the antioxidants in Moringa can help mitigate the inflammatory response.14
  • Protecting Against Chronic Diseases: The antioxidant activity of Moringa oleifera may lower the risk of chronic diseases by protecting cellular components from oxidative damage. This is particularly relevant for diseases where oxidative stress plays a key role, such as heart disease, diabetes, and certain types of cancer.15
  • Enhancing Immune Function: Antioxidants like those found in Moringa leaves can bolster the immune system, making the body more resilient against infections and diseases.16

Anti-inflammatory Effects

The anti-inflammatory properties of Moringa Oleifera are significant due to the presence of isothiocyanates in the leaves. These compounds have been shown to inhibit inflammatory pathways in the body, thus reducing inflammation. Chronic inflammation is a common denominator in many severe health conditions, such as heart disease, cancer, and Alzheimer’s disease. The isothiocyanates in Moringa act on various inflammatory markers, effectively reducing their levels and mitigating the risk and severity of these conditions.17


Research indicates that Moringa’s anti-inflammatory effects are not only due to isothiocyanates but also to other compounds such as quercetin and chlorogenic acid. These antioxidants further contribute to the anti-inflammatory action by neutralizing free radicals and reducing oxidative stress, a key factor in the inflammatory process.18

Blood Sugar Regulation

Moringa Oleifera’s role in blood sugar regulation is particularly beneficial for individuals with diabetes. It contains several compounds that have been observed to either enhance insulin secretion or reduce glucose absorption in the intestine, thus helping maintain normal blood sugar levels. A study by Gupta et al. (2012)19 supports this, demonstrating that Moringa leaf extract can significantly lower blood sugar levels in diabetic rats, suggesting a similar potential benefit in humans.

The antidiabetic effect of Moringa is attributed to its high content of antioxidants and plant compounds that can improve insulin sensitivity, making it easier for the body to utilize glucose effectively and prevent hyperglycemia.20

Cholesterol Management

The cholesterol-lowering effect of Moringa Oleifera is comparable to that of conventional lipid-lowering drugs, offering a natural alternative for managing and preventing heart disease. Kushwaha et al. (2012)21 found that supplementation with Moringa leaf powder significantly reduced cholesterol levels in high-fat diet-induced hypercholesterolemic rats. The study suggests that Moringa can be an effective functional food for managing cholesterol levels and reducing the risk of cardiovascular diseases.

Moringa’s ability to lower cholesterol is linked to its rich content of bioactive compounds, such as beta-sitosterol, a plant sterol known for its cholesterol-lowering properties. These compounds can inhibit cholesterol absorption in the gut, leading to lower blood cholesterol levels.22

Risks of Moringa

Potential Toxicity

Research indicates that while Moringa leaves and seeds are widely regarded as safe for consumption, other parts of the plant, such as the root, bark, and flowers, contain alkaloids and other compounds that may be toxic if ingested in large quantities. Specifically, the root contains spirochin, a potentially neurotoxic substance that can cause paralysis and death. Consuming these plant parts can lead to adverse health effects, underscoring the importance of using only the leaves and seeds for dietary purposes23

Drug Interactions

Moringa’s effect on liver enzymes can significantly impact the metabolism of various medications, potentially altering their effectiveness. For example, Moringa has been shown to affect cytochrome P450 enzymes, a key group of enzymes involved in drug metabolism. This interaction could either decrease the efficacy of medications or lead to increased levels of drugs in the bloodstream, posing risks of toxicity. Therefore, individuals on medications, particularly those metabolized by cytochrome P450 enzymes, should consult healthcare providers before incorporating Moringa into their diets24

Pregnancy Concerns

Although Moringa has been traditionally used to enhance breast milk production, its safety during pregnancy remains questionable due to the lack of extensive research. Some compounds in Moringa, particularly in the root, may stimulate uterine contractions, posing a risk of miscarriage or premature labor. Pregnant women are therefore advised to avoid Moringa supplementation until more conclusive research is available to confirm its safety during pregnancy25

Allergic Reactions

While allergic reactions to Moringa are rare, they can occur, especially in individuals with sensitivities to plants in the Moringaceae family. Symptoms of an allergic reaction to Moringa may include itching, swelling, redness, and difficulty breathing. Individuals with known plant allergies must exercise caution and consult with a healthcare provider before consuming Moringa products.26

Sustainable and Ethical Considerations

The surging popularity of Moringa has raised concerns over sustainable cultivation and harvesting practices. Ethical sourcing is essential to ensure that the production of Moringa does not lead to environmental degradation or exploit local communities. Supporting fair trade and sustainably sourced Moringa products can help ensure that the benefits of its cultivation extend to the local populations who grow and harvest the plant, promoting economic and environmental sustainability.

Moringa Oleifera offers numerous health benefits, but it is essential to be aware of its potential risks and interactions. By understanding these risks and consulting with healthcare providers, individuals can make informed decisions about incorporating Moringa into their health regimen. Ensuring Moringa’s sustainable and ethical sourcing also contributes to its consumption’s broader positive impact on global health and environmental sustainability.

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 
Obese man with heartburn

How to Fix Acid Reflux After Gastric Sleeve Surgery

obese man with heartburn

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common concern arising after gastric sleeve surgery. This surgical weight loss procedure, also called sleeve gastrectomy, involves reducing the stomach size to promote weight loss by limiting the amount of food consumed. 

While this surgery has numerous benefits for individuals struggling with obesity and related health issues, it can lead to changes in the anatomy of the stomach that may contribute to acid reflux. Managing acid reflux after gastric sleeve surgery is essential to ensure the procedure’s success and maintain overall health and quality of life. 

This post will explore strategies and lifestyle modifications to help individuals address and alleviate acid reflux post-gastric sleeve surgery.

Symptoms of GERD in Gastric Sleeve Patients

Here are common symptoms of GERD that may occur after a gastric sleeve procedure:

  1. Heartburn: This is the most common symptom of GERD. It typically presents as a burning sensation in the chest, often after meals or when lying down. Persistent heartburn can sometimes be severe and may be mistaken for a heart-related issue.
  2. Regurgitation is the sensation of stomach contents, including acid, flowing back into the mouth or throat. It can cause a sour or bitter taste in the mouth.
  3. Difficulty Swallowing: Also known as dysphagia, this symptom may arise if the narrowing of the stomach after gastric sleeve surgery causes food to move more slowly through the digestive tract.
  4. Chest Pain: GERD-related chest pain may be similar to heartburn but can also be mistaken for heart-related pain. It’s important to distinguish between the two, as a medical professional should always evaluate chest pain.
  5. Sore Throat: Repeated throat exposure to stomach acid can cause irritation and lead to a persistent sore throat or hoarseness.
  6. Chronic Cough: A cough that persists for an extended period, especially when it’s worse at night or in the early morning, can be a symptom of GERD. The reflux of stomach contents can irritate the airways and trigger a cough.
  7. Asthma Symptoms: Some individuals with GERD, including those who have had gastric sleeve surgery, may experience exacerbated asthma symptoms or new-onset asthma due to acid reflux irritating the airways.
  8. Laryngitis: Inflammation of the voice box (laryngitis) can result from stomach acid reaching the upper respiratory tract.
lady with GERD

Understanding the Mechanism of Acid Reflux Post-Gastric Sleeve Surgery

Gastric sleeve surgery involves the removal of a significant portion of the stomach, leaving a smaller, banana-shaped stomach pouch. This alteration in stomach anatomy can impact the normal functions of digestion and lead to changes in how stomach contents, including stomach acid, are handled. 

One of the primary factors contributing to acid reflux after gastric sleeve surgery is the reduction in stomach size. With a smaller stomach, there is less space to hold food, and the stomach can become full more quickly. This can cause increased pressure on the lower esophageal sphincter (LES), the muscle that separates the stomach from the esophagus. 

When the pressure on the LES increases, it may become less effective at preventing stomach contents from flowing back into the esophagus, leading to acid reflux.

Dietician meeting with patient

Treatment Options of Heartburn Symptoms After Gastric Bypass Surgery

1. Medication Management

One of the first steps in addressing acid reflux after gastric sleeve surgery is through medication management. Consulting with a healthcare professional, such as a gastroenterologist or the bariatric surgeon who performed the gastric sleeve surgery, is crucial to determine the most appropriate medications to control acid reflux symptoms. Common medications prescribed for acid reflux include proton pump inhibitors (PPIs) and H2 blockers.

2. Dietary Modifications

Making strategic changes to your diet can significantly help alleviate acid reflux symptoms. It’s essential to avoid foods that are known to trigger acid reflux, such as acidic, spicy, or fatty foods. These can irritate the stomach lining and exacerbate reflux. Instead, focus on a balanced diet with lean proteins, whole grains, fruits, and vegetables. Smaller, more frequent meals can help prevent the smaller stomach pouch overload, reducing the pressure on the LES.

3. Hydration Habits

Proper hydration is essential, but adjusting your drinking habits to minimize the risk of acid reflux is important. Drinking large amounts of liquid with meals can increase the pressure on the LES and contribute to reflux. To avoid this, sip fluids between meals rather than during meals. This practice ensures that you stay hydrated without compromising digestion.

4. Elevate Your Head

Elevating the head of your bed can be particularly helpful, especially when dealing with nighttime acid reflux. When you sleep with your upper body slightly elevated, gravity can prevent stomach contents from flowing back into the esophagus. This position can significantly reduce the occurrence and severity of nighttime acid reflux.

5. Lifestyle Changes

Several lifestyle modifications can positively impact acid reflux symptoms after gastric sleeve surgery. Smoking is a known contributor to acid reflux, and quitting smoking can significantly alleviate symptoms. Limiting alcohol and caffeine intake can also help reduce the risk of reflux. Additionally, if you’re overweight, losing weight through 

a healthy diet and regular exercise can alleviate pressure on the stomach and improve reflux symptoms.

6. Stress Management

Stress is often overlooked as a potential contributor to acid reflux. However, stress can exacerbate the symptoms of GERD. Incorporating stress-reducing techniques into your daily routine, such as meditation, yoga, deep breathing exercises, or mindfulness practices, can positively impact your mental well-being and digestive health.

7. Regular Follow-Up

Gastric sleeve surgery has long-term effects on your digestive system and overall health. Follow-up appointments enable your healthcare provider to monitor your health over the years, detect potential issues early, and recommend additional screenings or tests as needed. If GERD symptoms are present, your provider can discuss dietary habits, potential prescription medications, and other treatment options available to help alleviate the problem. 

lady under the covers who can't sleep

What Can Happen if GERD is Left Untreated:

Untreated gastroesophageal reflux disease (GERD) can lead to a range of complications that can affect your quality of life and overall health. It’s essential to manage GERD to prevent these potential issues. Here are some of the complications that can arise if GERD is left untreated:

  1. Esophagitis: Chronic exposure to stomach acid can cause inflammation and damage to the lining of the esophagus, a condition known as esophagitis. This can lead to discomfort, pain, and difficulty swallowing.
  2. Strictures: Repeated inflammation and scarring of the esophagus can lead to the formation of strictures, which are narrowed areas in the esophagus. Strictures can make swallowing even more challenging and may require medical intervention to widen the esophagus.
  3. Barrett’s Esophagus: Chronic acid reflux can sometimes lead to changes in the cells lining the lower esophagus. This condition is known as Barrett’s esophagus and is a risk factor for esophageal cancer.
  4. Esophageal Ulcers: Stomach acid can cause ulcers in the esophagus, leading to pain, bleeding, and potential complications if left untreated.
  5. Respiratory Issues: GERD can trigger or exacerbate respiratory issues, such as asthma or chronic cough, as stomach acid can reach the upper respiratory tract and irritate the airways.
  6. Dental Problems: Stomach acid in the mouth due to regurgitation can lead to dental issues, including enamel erosion, bad breath, and an increased risk of cavities.
  7. Chest Pain: Chronic GERD symptoms, if not properly evaluated, can be mistaken for heart-related chest pain (angina). It’s crucial to differentiate between GERD-related symptoms and cardiac issues.
  8. Sleep Disturbances: Nighttime GERD symptoms can disrupt sleep, leading to poor sleep quality, daytime fatigue, and reduced overall well-being.
  9. Weight Loss and Malnutrition: Severe GERD symptoms, such as difficulty swallowing or chronic vomiting, can result in weight loss and potential nutritional deficiencies.
  10. Esophageal Cancer: Although the risk is relatively low, long-term untreated GERD, especially when combined with other risk factors such as smoking, obesity, or Barrett’s esophagus, can increase the risk of developing esophageal cancer.
pharmacist Michael

Acid reflux after gastric sleeve surgery is a common concern that requires attention and proactive management. The changes in stomach anatomy following the surgery can contribute to developing or exacerbating acid reflux symptoms. By working closely with healthcare professionals, implementing dietary modifications, adjusting hydration habits, elevating the head during sleep, making lifestyle changes, managing stress, and staying committed to regular follow-up appointments, individuals can effectively address acid reflux and enjoy the many benefits of their gastric sleeve surgery, including long-term weight loss and improved health. It’s crucial to remember that each individual’s situation is unique, so personalized advice from a healthcare provider is essential to determine the most appropriate strategies for managing acid reflux post-gastric sleeve surgery.

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

Anti-Inflammatory Foods

The Power of Anti-Inflammatory Foods: Your Ultimate Guide to a Healthy Diet

Anti-Inflammatory Foods

Inflammation is the body’s natural response to injury or infection, and it plays a crucial role in the healing process. However, when inflammation becomes chronic, it can lead to a wide range of health issues, including cardiovascular disease, diabetes, arthritis, and even cancer. The good news is that you can combat chronic inflammation through your diet by incorporating anti-inflammatory foods into your meals. In this article, we’ll explore the power of anti-inflammatory foods and provide you with the ultimate guide to a healthy diet.

What are Anti-Inflammatory Foods?

Anti-inflammatory foods are nutrient-dense foods that have been shown to reduce inflammation in the body. They are typically rich in antioxidants, which are compounds that neutralize harmful molecules called free radicals that can damage cells and contribute to inflammation. Anti-inflammatory foods also contain other beneficial nutrients, such as vitamins, minerals, and healthy fats, which can help to promote overall health and well-being.  Some of the best anti-inflammatory foods are listed below.

Leafy Greens

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are excellent sources of antioxidants, vitamins, and minerals. They are also high in fiber, which can help to reduce inflammation in the gut and support digestive health.

Berries

Berries

Berries such as blueberries, strawberries, and raspberries are packed with antioxidants, particularly anthocyanins, which have been shown to have anti-inflammatory properties. They are also low in sugar compared to other fruits, making them a healthy and delicious addition to your diet.

Salmon on cutting board with lemon

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are powerful anti-inflammatory agents. Omega-3 fatty acids have been shown to reduce inflammation in the body and protect against chronic diseases, such as heart disease and rheumatoid arthritis.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are excellent sources of healthy fats and antioxidants. They can help to lower inflammation in the body and promote heart health.

Tumeric root and powder

Turmeric

Turmeric is a spice that has been used for centuries for its medicinal properties. It contains a compound called curcumin, which has potent anti-inflammatory effects. Adding turmeric to your meals or drinking turmeric tea can be a flavorful way to incorporate this powerful anti-inflammatory food into your diet.

Olive Oil

Olive Oil

Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants. It has been shown to have anti-inflammatory properties and can help to reduce the risk of chronic diseases like heart disease and cancer.

Whole Grains

Whole grains, such as brown rice, quinoa, and oats, are high in fiber and other nutrients that can help to reduce inflammation in the body. They are also a healthier option compared to refined grains, such as white rice and white bread, which can contribute to inflammation and other health issues.

Green Tea

Green Tea

Green tea is loaded with antioxidants called catechins, which have anti-inflammatory properties. Drinking green tea regularly can be a healthy habit that promotes overall health and well-being.

Ginger

Ginger is another spice that has been used for its medicinal properties for centuries. It contains a compound called gingerol, which has anti-inflammatory effects and can help to reduce inflammation in the body.

Colorful Vegetables

Vegetables like broccoli, bell peppers, carrots, and sweet potatoes are rich in antioxidants, vitamins, and minerals that can help to lower inflammation in the body. Including a variety of colorful vegetables in your diet can provide a wide range of nutrients that support overall health and well-being.

family passing around healthy food

Incorporating Anti-Inflammatory Foods Into Your Diet

A healthy diet is the foundation of overall well-being, and incorporating anti-inflammatory foods into your meals can have a significant impact on your health. Anti-inflammatory foods are packed with nutrients that can reduce inflammation in the body, lower the risk of chronic diseases, and promote optimal health. If you’re looking to boost your health and harness the power of anti-inflammatory foods, here are some easy ways to incorporate them into your diet.

  1. Start with Leafy Greens: Leafy greens, such as spinach, kale, and Swiss chard, are versatile and can be easily incorporated into your diet. You can add them to your salads, sauté them with garlic and olive oil, or blend them into smoothies. Leafy greens are rich in antioxidants, fiber, and other beneficial nutrients that can help to lower inflammation and promote digestive health.
  2. Add Berries to Your Meals: Berries, such as blueberries, strawberries, and raspberries, are not only delicious but also packed with antioxidants that have anti-inflammatory properties. You can add them to your breakfast bowl, mix them into yogurt, or enjoy them as a healthy snack. Berries are low in sugar compared to other fruits and can be a tasty and nutritious addition to your diet.
  3. Incorporate Fatty Fish: Fatty fish, like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. You can grill or bake fish for a tasty main course, or add canned fish to salads, wraps, or sandwiches. Omega-3 fatty acids can help to reduce inflammation in the body and protect against chronic diseases.
  4. Snack on Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are easy to snack on and can be added to a variety of dishes. You can sprinkle them on top of salads, blend them into smoothies, or enjoy them as a standalone snack. Nuts and seeds are packed with healthy fats, fiber, and antioxidants that can help to lower inflammation and support heart health.
  5. Spice it Up: Spice it up with Anti-Inflammatory Herbs and Spices: Many herbs and
    spices have potent anti-inflammatory properties. Include herbs like
    turmeric, ginger, garlic, cinnamon, and basil in your cooking to add
    flavor and potential health benefits.
  6. Use Olive Oil for Cooking: Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants. It has been shown to have anti-inflammatory effects and can be used for cooking or as a dressing for salads. Replace unhealthy oils with olive oil in your cooking to reap its anti-inflammatory benefits.
  7. Opt for Whole Grains: Whole grains, such as brown rice, quinoa, and oats, are easy to incorporate into your diet as a healthy carbohydrate source. You can use them as a base for salads, stir-fries, or as a side dish. Whole grains are high in fiber and other nutrients that can help to lower inflammation and support digestive health.
  8. Sip on Green Tea: Green tea is a refreshing and healthy beverage that is loaded with antioxidants called catechins, which have anti-inflammatory properties. You can enjoy green tea hot or iced, and you can add lemon or honey for added flavor. Sipping on green tea regularly can be a simple habit to boost your health.

Incorporating anti-inflammatory foods into your diet can have numerous benefits for your body, including reducing inflammation, supporting heart health, enhancing digestive health, boosting immune function, supporting brain health, aiding in weight management, and promoting overall well-being. By making simple changes to your eating habits and including more of these nutrient-rich foods in your meals, you can take proactive steps towards optimizing your health and well-being. Always consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions.

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

6 Surprising Health Benefits of Yerba Mate

What are the health benefits of Yerba Mate?

Are there any side effects?

Yerba mate is derived from the leaves of the Ilex paraguariensis tree. This is a broadleaf evergreen tree that can reach up to 50 feet in height. This tree is native to Brazil, Uruguay, Argentina, and parts of Paraguay. The leaves are known as “herb” or “yerba” in Spanish.  

The leaves are commercially harvested and contain caffeine, theobromine, and other useful compounds. 

An infusion, or mate, is prepared by steeping the dry leaves and twigs of the tree. This is where the name Yerba mate originates.

This product is consumed by over 1 million people worldwide.1

Yerba mate has become a popular ingredient in teas and energy drinks here in the United States. 

Health Benefits of Yerba Mate

There are many possible health benefits of yerba mate. I have recently started to enjoy this myself. It is just one of the many new herbal products I have added to my diet. 

Here is what I have learned about this tea.

Antioxidant Properties

There are several compounds contained in yerba mate that can act as free radical scavengers. A study published in Mutagenesis in July of 2008, concluded that mate tea might protect against DNA damage and improve DNA repair.2

It is well known that oxidative stress contributes to many disease processes.   

 

 

Diabetes

Yerba mate has been shown to improve serum glucose levels and decrease fat accumulation in diabetic rats.3 

Other rodent studies have shown long-term supplementation with Yerba mate may also improve hepatic steatosis, insulin resistance, and dyslipidemia.4

Heart Disease

The antioxidant compounds present in YM may lower the risk of heart disease. Yerba mate has demonstrated the ability to decrease the size of atherosclerotic lesions in animal models.5

Atherosclerosis or “hardening of the arteries” results in restrictive blood flow caused by a buildup of fats, cholesterol, and other substances. These buildups, or “plaques,” can also dislodge, forming a blood clot that may lead to a stroke or pulmonary embolus.  

Yerba Mate as a Weight Loss Supplement

Obesity leads to increased morbidity and mortality. The accumulation of visceral fat predisposes people to diseases such as atherosclerosis and type 2 diabetes.6

Mice fed a high-fat diet are excellent models to study obesity.7

Yerba mate has been shown to have positive effects on weight loss. Mice models have demonstrated that mate affects food intake, increases energy expenditures, and leads to a higher basal metabolism.8

This study showed mice fed a high-fat diet (HFD) that received Yerba mate had decreased food and water intake. 

Although the body weight in the HFD group increased, the weight gain in the Yerba mate treated group was significantly less than that of the HFD group who didn’t receive the mate.

It should also be noted that Yerba mate appears to have fewer adverse side effects than other natural weight loss supplements.9

Studies using different human groups have found positive effects of satiety and metabolism.10

Antibacterial Activity

An article published in 2018 found that the aqueous extracts of the stems and leaves of Ilex paraguariensis possess significant antibacterial activity. I found it fascinating because bacterial strains resistant to the antibiotics we typically use were not immune to the Yerba mate.11

This finding could lead to more effective antibiotics in the future. Bacterial resistance is a significant problem in healthcare today, so newer antibiotics with less resistance could save many lives.

Yerba Mate as a Performance Enhancer

A study performed on well-trained cyclists found Yerba mate increased fat oxidation at low-exercise intensities and improved performance in short time trials.12

Another study found YM ingestion reduced carbohydrate reliance during exercise and augmented fatty acid oxidation. 

This was true over a wide range of exercise intensities.13

The investigators concluded that the acute ingestion of YM before exercise increased fat metabolism during light and moderate exercise. No adverse effects on maximal performance were noted.

Adverse Effects of Yerba Mate

All medicinal products have precautions, warnings, and side effects associated with them. I generally use the natural medicines database by trc to research the adverse effects of the various nutraceuticals I study.

Yerba mate may increase the risk of various cancers when used in high doses or over a long period.

The other adverse effects are primarily the result of caffeine. Some of these effects include:

  • Hypertension
  • Tachycardia
  • Chest pain
  • Cardiac arrhythmia
  • Nausea
  • Vomiting
  • Gastric irritation
  • Osteoporosis
  • Insomnia
  • Anxiety
  • Agitation
  • Headache
  • Irritability
  • Depressed mood

 

 

I have recently started to enjoy Yerba mate. I only drink this occasionally but wanted to research its benefits. I was surprised to find it had promising antibacterial properties. It may also decrease plaque buildup in blood vessels reducing heart attack risk.

Athletes may benefit from its effect on fatty acid oxidation, improving athletic performance, and we all may benefit from its weight loss effects.

Diabetic patients may benefit from its effect on blood glucose levels but must be careful as many YM products contain added sugar.

According to the natural medicines database, this “tea” received a rating of “possibly safe” when used orally and appropriately over a short period.

As with anything, moderation is key. Consuming large doses of YM or long term exposure may increase cancer risk. To be honest, I believe it would be difficult to consume these quantities.

Most of the other adverse effects come from the caffeine content. If you have difficulty with coffee, this may not be the drink for you.

I have not experienced any side effects from Yerba mate. I enjoy the taste and find it very refreshing.

If you have any questions regarding this blog post, or anything related to medications or natural products, please send me an email. I am happy to get an answer for you,

Until next week, be happy, be healthy, and stay safe!

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

7 Healthiest Water Flavoring Ideas to Try

If you have been following my blog, you know I have written posts on the importance of hydration and the negative consequences of consuming too much sugar as well as artificial sweeteners.

I have explained that it is best to drink eight, 8 oz. glasses of water daily.  This is the rule under normal conditions.  If you are sweating more than usual or out in the heat for extended periods, this amount should be increased accordingly.

Many of us get bored drinking plain water all day.  I decided to find some good water-flavoring ideas and put them in a post for your convenience.

This has been enjoyable because I have been able to try the different flavors.

Cucumber and Blueberry

This is one of my favorite combinations.  

  • 8 ounces water
  • 1/4 c. Blueberries
  • 1/4 Cucumber
Blueberries are loaded with antioxidants.  Cucumber is low in calories and high in fiber and also contains antioxidants.  This is a favorite of mine, as blueberries are my favorite fruit.

Cucumber, Lemon and Apple Detox Water

Besides its antioxidant properties, cucumber also acts as an anti-inflammatory.  Lemon adds flavor to the water as well and can help boost immunity.

  • 8 cups water
  • 1 small cucumber, sliced
  • 1 lemon, sliced
  • 1 apple, cored and sliced

Cucumber, Watermelon and Mint Infused Water

This flavor combination is a real treat!  The watermelon and mint add spark while the cucumber producer a mellow, soft flavor to the mix.

  • 8 cups water
  • 1 small cucumber, sliced
  • 1 cup cubed watermelon
  • Fresh mint to taste

Red Currant Infused Water

Red currants are high in flavonoids and vitamin B.  This can help protect body tissues and prevent arteriosclerosis and diabetes. Red currants taste like a raspberry, rhubarb mixture.

Cucumber, Lemon, Lime and Mint Infused Water

This is a very refreshing recipe.  Think of this as spa water.

  • 8 cups water
  • 1 lemon, sliced
  • 1 lime sliced
  • 1 small cucumber, sliced

 

Lavender and Lemon Infused Water

Lavender is known for its calming properties.  It also takes lemon water to another level.  Try this combination.

  • 1 lemon
  • 1 Tbsp dried lavender buds
  • 2 quarts cold water

Cucumber, Lemon, Lime, Berry and Mint Infused Water

Lastly, for the adventurous types out there.  Here is an infused water with many flavors.  Have fun with this one.  Try different amounts of the various ingredients and enjoy the results!

Michael Brown pictured with Final Thought written

Most of us don’t drink enough water.  The recommended intake is eight, 8 oz. glasses of water per day under normal conditions.  

If you become tired of drinking plain water, consider infusing it using some of the ingredients listed in this post.

If you are looking for a good fruit infuser water bottle, click here.

I would love to hear about the ideas you have for other infused water flavors.  I am always looking for new ways to keep the healthiest drink on the planet more tasty.

For the best 10 infusion pitchers to buy in 2020, click here.

Have a great summer, everyone.  Stay happy, healthy, and safe!

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

Is Aspartame Sweetener Bad for You

What is aspartame?

Is it bad for you?

My favorite soft drink is Diet Coke. Diet Coke is sweetened by a substance called aspartame. I have been trying to improve every aspect of my life regarding health choices. One thing I plan to change is what I choose to drink. 

Not surprisingly, water is going to be my main drink going forward. Water can be flavored using fruit for a different taste. Stay tuned for a future blog post on different ways to enjoy the healthiest drink on the planet!  

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

What is Aspartame?

Aspartame is an artificial sweetener marketed under the following names:

  • NutraSweetTMCanderelTM
  • EqualTM

This substance is found in over 6,000 food items and is consumed by millions of Americans daily.1

 

2

 

3

Aspartame is found in many diet soft drinks, chewing gum, and vitamin supplements. It is not a good sweetener for baking because it breaks down and loses most of its sweetness when heated.  

Aspartame is a dipeptide of two natural amino acids, L-aspartic acid, and L-phenylalanine. After ingested, aspartame is broken down into-

  • Aspartic acid
  • Phenylalanine
  • Methanol4
  • Formaldehyde5
  • Formic acid

Aspartame and your Health

Aspartame has been a subject of controversy for years. Many believe that this sweetener is hazardous to one’s health. We will take a look at some of the available studies.

Effects on the Brain

The metabolism of aspartame mentioned above may lead to the following effects on the brain.

  • Phenylalanine acts as a regulator of neurotransmission.6

  • Aspartic acid is an excitatory neurotransmitter 7

Studies have shown a decrease in the production of dopamine and serotonin following aspartame ingestion. 

This is believed to be caused by an increase in aspartic acid and phenylalanine.

8

 

9

We know that aspartame also increases the permeability of the blood-brain-barrier altering concentrations of some substances such as dopamine in the brain. This change in dopamine concentration may lead to the pathogenesis of some mental disorders.10

Other researchers have concluded that these adverse effects of aspartame only occur at very high concentrations not generally achieved by typical aspartame consumption.

11

A study published in April of 2014 tested the effects of high-aspartame meals (25 mg/kg/day) vs. low-aspartame meals (10 mg/kg/day) on spatial orientation, working memory, mood (irritability), depression and headaches.

This study was double-blind, and the subjects served as their own controls. They received either the high-aspartame diet or low-aspartame diet followed by a two-week washout period. During this washout period, they consumed their regular diet. After the washout period, they received the other aspartame diet (high or low).  

The treatment periods were eight days in length.

The results are shown in Table 1 below.

 

 

This study found that subjects showed weaker spatial orientation and an increased frequency of irritability and depression when consuming the high-aspartame diet 12

Another study by Walton et al. in 1993 also found high aspartame diets caused more irritability and depression. This study was not completed due to adverse reactions experienced by the study subjects.13

 

Aspartame and Cardiometabolic Health

An analysis of 7 trials (1003 subjects) was published in 2017. These subjects were obese, overweight, or hypertensive. This study found that artificial sweeteners, including aspartame, may be associated with increased body mass index (BMI) and cardiometabolic risk.14

More experimental studies are needed to compare different sweeteners with regard to BMI and cardiometabolic effects. At the current time, research does not support a benefit of artificial sweeteners for weight management.

 

 

 

Other Health Concerns Regarding Aspartame

Aspartame has been a controversial substance for many years. Here are some of the other risks reported with its use.

  • Lupus
  • Cancer
  • Multiple Sclerosis
  • Alzheimer’s Disease
  • Dizziness
  • Seizures
  • ADHD
  • Erectile Dysfunction (ED)

Some people have also reported headaches after ingesting aspartame. 

My recommendation for anyone suffering from headaches is to keep a journal. Keep track of what you eat and drink daily. When you have a headache, write down the time and severity in the journal.

Determine if patterns exist.

Are certain foods a possible trigger? 

If you are taking medications for psychosis or suffer from phenylketonuria, you should avoid aspartame.  

Please see my blog post on low glycemic sweeteners by clicking here. 

My research shows the most likely adverse effects resulting from aspartame consumption are weaker spatial orientation and an increased frequency of irritability and depression. These only seem to be a concern when consuming higher amounts of aspartame.  

Although aspartame has been blamed for many other negative health effects, the available research doesn’t support this.

I look at aspartame as a risk vs. benefit situation. 

Since there are other sweeteners available, I am going to limit my intake of aspartame. My goal will be to consume black coffee, water (flavored and plain), and AXIO.

I don’t feel the risk of consuming aspartame is currently worth the benefit.

As always, if you have any questions or comments, please let me know.

Have a great week, and be happy and healthy!

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 

Low Glycemic Sugar Substitutes

Losing weight is something most of us are interested in doing. We are bombarded by advertisements for sugar-free and calorie-free products on a daily basis.  

Are sugar-free products better?

Are they healthy?

What are the best options to replace sucrose?

This post will explore some alternatives to table sugar.

What we are looking for is a substance that:

  • Contains very few if any calories or carbohydrates.
  • Is safe for human consumption.
  • Has either no effect, or a positive effect on blood sugar levels.
  • Does not cause unwanted side effects when consumed at reasonable doses.
  • Has research to support its safety.
  • Contains no hidden sources of carbohydrates.
  • Can be used in cooking. Does not decompose into simple sugars or become bitter or toxic when exposed to heat.

Sucrose

 

Sucrose is what we refer to as table sugar.  This is the substance that all other sweeteners are compared to.

 

Sucrose is known as a disaccharide because it is composed of two monosaccharides, glucose, and fructose.

This substance is a natural compound found in plants.

 

Sucrose is obtained mostly from sugarcane in hot climates and sugar beets in colder regions. Hot water is used to extract the sucrose, and this mixture is then concentrated into a syrup. The syrup is then crystallized to make table sugar.

  

One teaspoon of table sugar contains about 16 calories and 4 grams of carbohydrates. These are known as “empty calories” because they are very limited in their nutritional value and contain no vitamins or minerals.  

The glycemic index (GI) is a measure of how quickly a food increases blood sugar levels.

 

Foods with a low GI typically release glucose slowly and steadily, whereas those foods with a high GI release glucose into the bloodstream rapidly, causing a “spike” in blood glucose levels.

 

Spikes in blood glucose cause the body to release more insulin, which can lead to health problems over time. Some of these include metabolic syndrome, diabetes, and insulin resistance.

   

Those foods that contain fiber, fat, and or protein have a lower glycemic index because the body cannot digest the food as quickly.  

The glycemic load (GL) is a measure of the effect a serving of food will have on the blood sugar level.

 

The GL is obtained using the following equation:

 

Glycemic Load (GL) = Glycemic Index (GI) x Carbohydrate (g) per portion /100

A low GL = 1-10

Moderate GL = 11-19

High GL = greater than 19.

 

The glycemic load is significant because it takes into account the amount of food being consumed, which leads to a more accurate estimate of the effect of the food on blood sugar.

The table below lists GI and GL values for some common foods.

 

There are three main types of sweeteners.  

  • Natural Sweeteners
  • Sugar Alcohols
  • Artificial Sweeteners

Natural Sweeteners

Stevia, also known as the sugar leaf, is 100 to 300 times sweeter than table sugar. This natural sweetener has been used in South America for its sweetening properties for hundreds of years.1

Stevia is calorie-free. This is the sweetener I choose to use.

  

Stevia has some studies to suggest it may lower blood pressure.2

3

4

Another study has shown no significant change was seen in patients with mild hypertension.5 

Stevia is sweet but doesn’t taste much like sugar. It also has a bitter aftertaste, which some dislike.

 

Some individuals may suffer from digestive problems when using stevia.

Stevia: GI = 0, Net Carbs (per 100g) = 5, Calories (per 100g) = 20

 

Allulose is a sugar that resembles fruit sugar or fructose. This sugar is only about 70% as sweet as table sugar. Although not calorie-free, allulose provides about 0.4 calories per gram (g), which is much lower than sucrose. The body does absorb this sugar but does not metabolize it into glucose.

  

A 2018 study of 144 individuals with a BMI greater than or equal to 23 kg/m2 found allulose was able to reduce body weight in overweight or obese subjects. This study also stated that the effects are likely dose-dependent.6

 

Another study from 2015 suggested allulose may also have benefits for type 2 diabetes.7

Some studies suggest It may even have antioxidant and lipid-lowering effects, although more studies are needed to confirm this.

 

Allulose has no glycemic index or net carb count because it is excreted by the body unchanged.

  

This substance is more expensive than some other sweeteners and not as sweet as table sugar.

Allulose GI = 0, Net Carbs (Per 100g) = 0-5, Calories (Per 100g) = 20-40

 

Monk Fruit is a medicinal fruit from China.

 

It has been used as a digestive aid and in the treatment of the common cold.

 

Monk fruit sweetener is 100-250 times sweeter than sugar and contains no calories, carbohydrates, or sugars.

 

Like stevia, this product may leave a bitter aftertaste. The sweetness comes from mogrosides that are antioxidants separated from fresh-pressed juice during processing.

 

Monk fruit is more expensive than some other sweeteners but is a viable healthy option.

Monk fruit GI = 0, Net Carbs (Per 100g = 0-25, Calories (Per 100g) = 0-100

 

 

 

 

Tagatose is a monosaccharide that occurs in some fruits such as apples, oranges, and pineapple. It can also be found in sterilized milk.

 

This substance is about 92% as sweet as table sugar but only contains about 38% of the calories. This sugar has a minimal effect on insulin and blood glucose levels.

  

Tagatose contains more calories than some other sweeteners and is also more expensive than some.

  

Tagatose has also been shown to have some probiotic properties.

Tagatose GI = 3, Net Carbs (Per 100g) = 35, Calories (Per 100g) = 150

 

Inulin is a soluble fiber found in some plants. It is also a prebiotic, meaning it feeds beneficial bacteria in the gut.

  

Inulin has also been shown to improve the body’s ability to absorb calcium, which may lead to stronger bones and teeth.8

 

This sweetener is only 35% as sweet as sugar.  The good news is, inulin caramelizes like sugar and doesn’t have a bitter aftertaste.  The bad news is, it may cause gastrointestinal symptoms to become worse.

 

Another problem with inulin is that if heated above 275 degrees Fahrenheit, a portion of the molecule will break down into fructose.

Fructose will not spike blood sugar levels, but it does contain calories.

Inulin GI = 0, Net Carbs (Per 100g) = 1, Calories (Per 100g = 150

 

Sugar Alcohols

Sugar alcohols, or polyols, are substances that are hard for the body to metabolize and thus have less effect on blood sugar than table sugar. Since these are hard to digest, they are mostly broken down by bacteria in the large intestine. This can lead to gas and bloating, especially at higher doses.

 

These molecules are not sugars or alcohols.  They are carbohydrates that have a structure that resembles sugars and alcohol.  Besides providing a sweet taste to foods, sugar alcohols add bulk and texture and inhibit browning.

  

An advantage of sugar alcohols is that they are not acted on by bacteria in the mouth, and because of this, do not promote tooth decay.9

 

One of these substances, xylitol, has been found to inhibit bacteria.

  

There are many sugar alcohols. This post will focus on just three.

 

Xylitol (pictured above) is as sweet as table sugar and is found in fruits and vegetables.

This substance has 40% fewer calories than sugar.

 

Xylitol is great for your teeth because it starves harmful bacteria in the mouth and increases calcium absorption into the teeth. This leads to its widespread use as a sweetener in gums and toothpaste.

  

Please be aware that this sweetener is toxic to many animals, including dogs and cats, even in small doses.

 

Keep this substance and anything containing it away from your pets.

  

Xylitol may cause excessive gas and bloating especially at higher doses.

Xylitol GI = 13, Net Carbs (Per 100g) = 60, Calories (Per 100g) = 240

 

Erythritol is present in some fruits and vegetables. It is the sugar alcohol with the lowest calories and net carbs.

 

This sweetener also causes fewer GI complaints compared to the other sugar alcohols because it gets metabolized before reaching the colon.

 

Erythritol has been available as a sweetening agent since 1990.

 

It does produce a cooling sensation on the tongue, especially when used in large quantities.

Erythritol GI = 0, Net Carbs (Per 100g) = 5, Calories (Per 100g) = 20

 

 

 

Maltitol is commonly used as a sugar substitute because it tastes and bakes similarly to sugar with fewer calories.

 

It does have a higher glycemic index than the other sugar alcohols and can spike insulin levels.

  

I would advise against consuming products containing maltitol if you are trying to lose weight. The other problem is this sweetener tends to cause more bloating, abdominal pain and diarrhea when compared to erythritol and xylitol.

Maltitol GI = 36, Net Carbs (Per 100g) = 67, Calories (Per 100g) = 270

Artificial Sweeteners

Artificial sweeteners are the compounds synthetically produced to replace sugar. These are sucralose, aspartame, and saccharin.

 

Aspartame is contained in one of my favorite soft drinks, Diet Coke. Drinking this beverage is one of the few bad habits I have that affect my health. Let us take a look at these sweeteners.

 

Aspartame is probably the most studied artificial sweetener. This substance is 200 times sweeter than sucrose. If you consume sugar-free products, chances are you are being exposed to aspartame.  There have been reports of aspartame causing everything from headaches to cancer.

  

Aspartame is composed of aspartic acid and phenylalanine. These are both amino acids. When aspartame is metabolized in the body, a portion of it is converted to methanol. Methanol is toxic in large doses.

  

Those who have phenylketonuria (PKU) and those taking medications for schizophrenia or Parkinson’s disease should avoid aspartame. Those with PKU already have too much phenylalanine in their blood. Aspartame is toxic to these individuals.

 

Aspartame may increase the risk of tardive dyskinesia in those receiving antipsychotic medications.

A study published in 2014, found rats fed a diet containing aspartame experienced hyperglycemia and insulin resistance. This is thought to be due to its effect on the gut microbiota.10

Aspartame GI = 0, Net Carbs (Per 100g) = 85, Calories (Per 100g) = 352

 

 

 

 

Sucralose is 600 times sweeter than table sugar. This substance is very poorly absorbed by the body. It becomes unstable when heated and can release cancer-causing substances, so do not use it in cooking.

 

Notice that the GI for sucralose has a range. In its powdered form, sucralose has a higher GI than sucrose, which can lead to large insulin spikes.

Sucralose GI = 0-80, Net Carbs (Per 100g) = 0, Calories (Per 100g) = 0

 

Saccharin is one of the oldest sweeteners available. It is 400 times sweeter than sugar.  This sweetener is not as popular as it used to be due to the bad press it has received. It has been shown to cause cancer in animal models.

 

Since these studies can not be performed in humans, we are not sure of its cancer-causing potential.

 

There have also been studies that have shown saccharin, and other artificial sweeteners can cause glucose intolerance by altering the intestinal microbiota.11

Saccharin GI =variable, Net Carbs (Per 100g) =94, Calories (Per 100g) = 364

 

There were no surprises found while writing this post. Here are my recommendations:

  • Avoid artificial sweeteners. Although we don’t have concrete evidence that they are harmful, I believe the risks outweigh the benefits.
  • Xylitol is a good option for dental products because it increases calcium absorption into the teeth and decreases harmful bacteria.
  • Monk fruit is a reasonable option as its sweetness comes from antioxidant compounds.
  • Stevia is also a good choice, although it may produce a bitter aftertaste that some may not prefer. It also has a different taste than sucrose.
  • It is crucial to avoid high fructose corn syrup whenever possible. This is a highly processed sweetener that has been linked to heart disease, type 2 diabetes, and obesity.

I plan to write an entire blog post on aspartame in the near future.  This sweetener is very popular and I want to give my readers a better understanding of the health effects of using it.

Please read your food labels and remember, it is always best to eat whole foods. Limit artificial and processed foods.

Drink plenty of water, at least eight, 8 oz. glasses per day and exercise for at least 30 minutes five times per week.  

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 

Intermittent Fasting and Artificial Sweeteners, Bulletproof Coffee, Weight Loss, and More…

Is intermittent fasting (IF) good for you?

Does it work?

What are some tips for success?

My readers are aware that I have written about diets and nutrition in the past. Our family completed the Whole30 diet in October of 2019 and my wife and I were successful in sticking to the rules for the entire month. The kids couldn’t stick with it. They needed more carbohydrates and got very tired of stir fry’s and curry. Although we aren’t currently eating such a restrictive diet, much was learned during that month with regards to eating and how your body can feel differently when only whole foods are consumed.

Intermittent fasting (IF) was introduced to me by a pharmacist colleague a couple of years ago. He sent me some information via email and I decided to give it a try.

IF is a pattern of normal food intake combined with extended periods where little to no food is consumed. Restricting food intake to a time window of eight hours or less per day is also known as time-restricted feeding (TRF). As you can probably imagine, there are many ways to achieve this.

Alternate Day Fasting

During this plan, you can eat normally on even days and fast on odd days. During your fasting days you may drink non-calorie beverages such as coffee, tea or water. There are many books explaining this method. Probably the most popular is “The Every Other Day Diet” by Krista Varaday. The premise is you can eat all you want, half the time, and lose weight.

The 5:2 Diet

The 5:2 method involves eating normally for five days of the week and consuming only 500-600 calories on two consecutive days after that. I am unable to do this. Eating a few calories makes me hungry.

Lean Gains Protocol

This is also called the 16/8 method. This plan involves restricting your calorie intake to an eight hour period. In my opinion, this is a great place to start. Just pick an eight hour period during the day where you are allowed to eat, and fast for the rest of the day. You could eat from noon until 8:00 PM, for example.

The 20:4 Plan

This is the plan I follow. It is the most restrictive single day fast. This regimen allows for one meal per day. Many find this best for weight loss, ketone production, and mental sharpness. I do not recommend starting here, but you can work your way towards this goal. I suggest starting with the 16/8 method as mentioned above.

There are many more possibilities to choose from. Just google “intermittent fasting” and you will find many ideas. There are also several apps available for the iPhone to help you. Some of these include:

  • BodyFast Intermittent Fasting
  • Zero-Fasting Tracker
  • Simple: Fasting & Meal Tracker
  •  MyFast Intermittent Fasting

If you own an iPhone and want to try IF, I strongly suggest downloading one of these apps. It makes the process much easier. These apps also contain a ton of useful information on the subject.

I have been an “intermittent faster” my whole life. I very rarely eat breakfast because it tends to make me sluggish and hungry, and I find it causes unwanted GI symptoms, dizziness and increases my sugar cravings.

I have always read that you shouldn’t skip breakfast, but this strategy has never worked for my body. I have started using the intermittent fasting plan during the last couple of years where I only eat during a four hour window on weekdays. I do not do this on weekends because I find it too hard to accomplish.

I decided to write a post about the IFD because I wanted to report the available research to my readers. There are many benefits to this diet and I find it to be an effective method to keep my weight stable.

The Basis For Intermittent Fasting

It is no secret that, as a society, we overeat. Most of us eat at least three meals per day and snacks in between. This often leads to the consumption of too many calories predisposing our bodies to metabolic complications such as excessive visceral fat accumulation and insulin resistance. Lack of exercise makes these conditions even worse. The truth is, we are perfectly capable of surviving by eating less food, less often. There are many ways to practice IF. The benefits of these diets include:

  • Depletion or reduction of glycogen stores.
  • Mobilization of fatty acids.
  • Maintaining blood glucose levels in the low-normal range.
  • Reduced leptin and elevation of adiponectin levels.

1

2

3

Behavioral effects are also possible and include increased alertness and improved mental acuity.4

Intermittent Fasting and Diabetes

The popularity of IF has revolved around losing or maintaining weight. This is what initially piqued my interest. It makes sense that if you eat for only a small portion of the day, you will likely consume less calories. Less calories means less weight. There are other benefits, however, which I have listed above. What do the studies say about IF and weight loss?

Most of the studies performed on intermittent fasting and weight loss are done during Ramadan. One such study, published in 2019, looked at the effects of intermittent fasting on individuals with metabolic syndrome (MetS).5

Metabolic syndrome is characterized by insulin resistance, hypertension, abdominal obesity, and poor lipid profiles. Most countries have a 20-30% prevalence of MetS among their adult population.6

It is important to point out that there are three general approaches most commonly investigated in studies of fasting.

  • Dietary restriction – One or more macronutrients are restricted with or without a total calorie reduction.
  • Intermittent fasting – Whole-day fasting or time-restricted feeding (TRF).
  • Daily caloric restriction – cutting 20-40% of daily caloric intake.

The 2019 study cited above showed a significant positive association between weight loss and the number of fasting days. The reduction of fat and body weight were achieved during the Ramadan fast while retaining lean mass. The non-fasting group showed no changes in weight. The fasting group experienced a decrease in both daily calorie intake, and physical activity. This led to a weight loss of 1.5 kg. This loss was 76% fat mass, 17% body fluid loss, and only 6% protein loss. The loss of body fat occurring in this study is higher than that reported from calorie restriction alone.7

A meta-analysis was published in February of 2018 reviewing intermittent fasting interventions for treatment of overweight and obese adults.8

This analysis included 400 subjects ranging in age from 37 years to 49 years. All participants were overweight or obese with a BMI range of (26.0 kg/m2 to 35.6 kg/m2). The studies contained in this analysis used different methods of IF. All but one study used self-reporting through food diaries to monitor compliance to the various protocols.

This meta-analysis found that intermittent fasting is as effective as the current clinical practice utilized for weight loss in overweight and obese individuals. Only a few studies met criteria to be included in this analysis, and most participants were women. These studies were of short duration and follow-up was very poor. Compliance was measured almost exclusively by diaries obtained by the subjects. Due to these issues, the researchers concluded that there was insufficient evidence at this time to recommend routine use of IF for weight loss in overweight and obese individuals. I did consult my personal physician and his take was that IF likely not cause harm and may indeed lead to weight loss. He stated that many of his patients utilize IF, especially athletes.

What to Drink During Fasting Periods

A common question people ask is “what can I drink during the fasting period?” My suggestions are listed below. If you ask several people about this, you will get many different answers. Always remember that no two people are the same. Find a plan that works for you and stick to it!

1. Water – This is my number one choice. Water is very good for your body and you need to remain hydrated. You should drink plenty of water daily whether or not you are fasting. You may add lemon slices to the water if you desire.

2. Bulletproof Coffee – This is one of my favorites. There are different ways to make this but I just use black coffee and add MCT oil to it. Others use butter and some add butter and MCT oil. The MCT oil I use is pictured below. I only drink one cup of coffee per day that contains one tablespoonful of MCT oil because the oil contains saturated fat. This special coffee helps curb hunger. You can also try one of our keto supplements if you find you are getting hungry or are low on energy.

3. Apple Cider Vinegar – I occasionally add 1-2 tablespoons of apple cider vinegar to my water for taste and health reasons. I wrote an entire article on this. Click the link above to read more about the benefits.

4. Tea – Tea is fair game as long as you don’t add sugar. I also advise against artificial sweeteners (see below.)

Intermittent Fasting and Artificial Sweeteners

I do not recommend using any artificial sweeteners during IF. These products are not good for your body and, in many cases, can cause sugar cravings. This means no diet sodas or sweet coffee. At least one study showed that these substances actually lead to glucose intolerance by altering the intestinal micro biota.9

If you must utilize artificial sweeteners, I recommend Stevia. I just prefer the brand you use does not contain glucose or sugar alcohols.

Risks of Intermittent Fasting

  1. Dehydration.  Be sure to hydrate especially during your fasting periods10

2. Increased afternoon urine osmolality.

This can also be avoided by adequate hydration. Remember to drink plenty of water during the day.11

3. Increased cortisol levels.

Fasting causes stress to our bodies. This leads to a release of cortisol which is our primary stress hormone. This may lead to an increase in fat storage although, as stated above, studies show that IF actually decreases fat.12

4. Increased guilt.

Inability to stick to the fasting regimen may cause one to feel guilty. I don’t put much stake in this as any diet may have this effect.

5. Decreased alertness.

Even though IF is known to improve alertness and concentration in the short term, it is possible that if enough calories are not consumed, one may actually become less alert and fatigued. Dizziness may also result. This can be easily rectified by simply eating more calories during your eating window.

I have been using the 20:4 intermittent fasting plan off and on for a couple of years. For me it was a fairly easy transition as I rarely eat breakfast. I just had to train myself to skip lunch. It was difficult at first, but I found the bulletproof coffee and drinking a lot of water helped me get through the day. I also only do this during the work week so I eat whatever I desire on weekends. I do not lose weight on this diet unless I am exercising regularly, but I don’t gain weight, either. It is a perfect solution for me.

My recommendation is to also check with a physician prior to initiating a diet, especially if you have diabetes or take medications. You should have routine check-ups with your physician and you may discuss diets at that time. Although IF is not for everyone, I do believe it can help most people achieve weight loss safely.

Some other pointers are:

  • Be sure to have healthy food available to eat during your feeding period. You do not want to fill up on junk food and empty calories.
  • Stay hydrated. Drinking plenty of water will help you feel less hungry and keep you from getting headaches and becoming lethargic.
  • Have a plan. Try different approaches to IF and pick the one that is right for you. Remember, we are all different.
  • Utilize an iPhone IF app. There are many to choose from. These apps are great for tracking your food intake, weight, and they contain valuable information to help you succeed.

I hope you have gained something positive from this post. My goal is always to help my readers live a happy, healthy life. If you have any topics you would like covered or have any questions for me, please reach out by email. I am always here to help.

Have a great week!

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

Ornish vs Mediterranean Diet, Which is Better

What is the healthiest diet?

 

How can I achieve sustainable weight loss?

 

Is it possible to prevent, reverse or control type 2 diabetes with diet?

 

Those who have been following my blog know that I believe in the following key strategies to live a happy, healthy, healing lifestyle:

 

  • Eat whole foods
  • Exercise
  • Drink plenty of water
  • Get 7-8 hours of sleep per night
  • Control stress and anxiety
  • Spend as much time as possible with your happiness elements

 

This post will focus on the best diet to achieve weight loss and keep your body as healthy as possible.  Our family tried the Whole30 diet in October.  It was challenging for us all, but some major lessons were learned from the experience.  First, it is amazing how good you feel when crappy foods are eliminated from your diet.  Your thoughts are clear, your energy level improves, and you feel better in general.  Secondly, your skin improves, you look healthier, and sugar cravings disappear.  Although this diet is hard to continue indefinitely based on its restrictions, I do recommend trying it to get an idea of how the food you eat effects your life.

 

Let’s look at two different diets that may help you.

Dean Ornish’s Spectrum Diet

Dr. Dean Ornish has created a program which is similar to what I believe will lead to a healthier you.  His program claims to be able to reverse heart disease, diabetes, prostate cancer, and lead to weight loss.  Dr. Ornish believes that foods are neither good nor bad, but some are healthier than others.  He believes eating more of the healthy foods such as

 

  • Fruits
  • Vegetables
  • Whole grains
  • Nonfat dairy
  • Fats that contain omega 3 fatty acids
  • Legumes
  • Soy products
  • Egg whites

 

can have anti-aging, anti-cancer, and anti-heart disease effects.  Like me, Dr. Ornish emphasizes whole foods.  Processed foods should be limited.  He believes eating mostly plants in their natural form will lead to better health.

 

Ornish’s diet does not restrict calories unless weight loss is a goal.  He believes in small frequent meals throughout the day which maintain energy levels and controls hunger.

Carbohydrates

This diet limits the following “bad” carbs

 

  • Sugar
  • Concentrated sweeteners
  • White flour
  • White rice
  • Refined carbohydrates

 

Added sugars such as agave, honey, white or brown sugar, maple syrup and refined carbohydrates are limited to 2 servings per day. 

 

Alcohol can be consumed in limited quantities, but is not encouraged and is limited to one serving per day or

 

  • 5 ounces liquor
  • 4 ounces wine
  • 12 ounces beer

Fats

The Ornish diet recommends 4 grams of good fats daily.  These include

 

  • Fish oil
  • Flax seed oil
  • Nuts
  • Seeds
  • Plankton based omega-3 fatty acids

 

Limit calories from fats to 10% or less.  This diet achieves this by not adding fats, oils, avocados, coconut, or olives to the mostly plant-based diet.  The fat will come naturally from grains, vegetables, soy, fruit, legumes, and beans.

 

Cholesterol is limited to 10 mg or less per day.  Non-fat dairy products are optional but should be limited to 2 servings per day.  Alternatives such as soy milk are preferred as they are rich in healthy nutrients and are cholesterol-free.

 

Since nuts contain large amounts of fat, serving sizes are limited.  Three servings of the following types of nuts are recommended.  These specific types contain antioxidants, phytochemicals, and polyphenols which convey cardiovascular benefits.

 

  • 5 tsp pumpkin seeds
  • 6 peanuts
  • 3 pecan halves
  • 1 whole walnut
  • 5 almonds
  • 9 pistachios
  • 2 cashews
  • 5 tsp flax seeds, ground
  • 2 tsp chia seeds or sunflower seeds

 

Low fat packaged foods are not encouraged, but optional.  Remember, whole foods are preferred.

 

 

Protein

Protein, obtained mostly from plants, is encouraged by the Ornish diet.  Examples include.

  • Beans
  • Legumes
  • Tofu
  • Tempeh
  • Egg Whites
  • Non-fat yogurt
  • Non-fat cheese

Other Recommendations

Flavoring foods with herbs, spices, vinegar, and citrus fruits is preferred over salt.  If you are a coffee drinker, limit coffee to one cup per day, or two cups decaf or black or green tea.  Supplements may be taken as well.  Dr. Ornish recommends a low-dose multivitamin and mineral supplement with vitamin B-12, fish oil, and calcium supplements if directed by a physician.

All information regarding the Ornish diet was obtained directly from his website at:

https://www.ornish.com/proven-program/nutrition/

 

The Mediterranean Diet

The Mediterranean Diet is a way of eating in countries that surround the Mediterranean.  The basic guidelines are as follows.

Foods to eat daily:

  • Whole grains
  • Beans
  • Spices
  • Healthy fats
  • Herbs
  • Fruits
  • Vegetables
  • Nuts

To be consumed twice a week:

  • Fish
  • Seafood

Moderate portions of:

  • Dairy products
  • Eggs
  • Poultry (occasional)

Foods to consume infrequently:

  • Red meats
  • Sweets

There are many websites devoted to a Mediterranean diet and lifestyle.  One of my favorites is http://www.oldwayspt.org

This pyramid is found on that site.  This gives a visual explanation of what I have written above.

Why the Mediterranean Diet?

Studies have shown that this diet achieves better results than other diets in many areas:

  1. A 50% lower risk of type 2 diabetes compared to low fat diets.1

 

  1. Lower blood sugars in type 3 diabetics compared to other diets.2

3

  1. More effective for sustainable weight loss.4

5

  1. Lower rates of cancer, dementia, heart disease, stroke, and overall dementia.6

  1. More favorable cholesterol, blood sugar and inflammation levels compared to low fat diets.

    7

It is important to realize that what you actually eat depends on your situation and what you are trying to achieve.  The above Mediterranean diet pyramid shows what to eat in general. 

Since most are likely reading this because they want to lose weight, here are some pointers.  Remember, if you are at your goal weight, just eat according to the pyramid above.

Try to stop eating and drinking sweet foods and beverages

This includes those with artificial sweeteners.  Even fruit juices should be avoided.  These items are high in empty calories and can spike insulin levels.  If you refrain from eating sweets, your cravings for them will decrease.  I noticed when on the Whole30 diet that fruits will also start to taste much sweeter and become more enjoyable to consume.

Avoid grains, even whole grains. 

If you want to lose weight, or are having trouble controlling blood sugar, avoiding all grains is important.  Grains contain high levels of carbohydrates.  Grains fit into three broad categories.

     Highly-refined grains

Any foods made with white, wheat or enriched flour.  Some examples include bagels, focaccia bread, pizza, pancakes, pastries, donuts, cookies, chips, pretzels etc.  White rice, tortillas, most granola bars, and ready-to-eat breakfast cereals also fit into this category.  Highly refined grains should ALWAYS be avoided.

     Moderately-processed whole grains

These foods are not as processed as the highly refined carbs but contain rapidly-metabolized starches which spike blood sugar levels much like their highly-refined counterparts. Examples in this category include whole grain versions of pastas, crackers, breads, couscous, brown rice cakes, puffed grain cereals, muesli, and granola.  People at goal weight without diabetes, high triglycerides, or insulin resistance can eat moderately-processed whole grains in limited quantities.

     Intact whole grains

These are grain products that have not been processed.  Examples include whole unpearled barley, wheat and rye berries, oat groats, brown rice and millet.  These are the healthiest grains available but, again, should only be eaten by those who are at goal weight, don’t suffer from diabetes, insulin resistance, or high triglyceridemia.

Eat nine servings of whole fruits and vegetables daily but eat the vegetables first

Most frozen vegetables are almost as good as the fresh variety.  Be sure to eat more vegetables than fruit and eat vegetables with every meal, even breakfast.  Eat the vegetables whole instead of juicing them.  Steer away from starchy vegetables such as potatoes.  Keep serving sizes of yams, carrots and sweet potatoes small.

All fruit is not created equal.

The best fruits to eat are apples, pears, berries and citrus fruits.  Dried fruits should be avoided as they contain concentrated sugars.  The only exception is dried prunes which have a lower glycemic load.  Higher sugar fruits such as bananas, pineapple, grapes and mangoes should be consumed in moderation.

Eat beans and legumes regularly

These are best prepared from the dry versions.  Be careful when using canned beans.  Many contain added sugars and fat.  Beans and legumes add vegetable protein to the diet and have less of an impact on weight gain and blood sugar than whole grains.

Try to eat good fat, protein and fiber with each meal and snack

This has a couple of benefits.  First, blood sugar will rise more slowly and increase satisfaction.  Secondly, combining these leads to a longer digestion time which curbs hunger. 

Don’t skip meals. 

I know intermittent fasting is currently popular and I like to practice it myself.  Eating a good breakfast and small, frequent meals has been shown to help with weight loss.

Eat unsweetened cultured dairy products. 

Some studies have shown that eating dairy reduces diabetes and obesity risk.  It is also better to choose whole or 2% milk products instead of the low-fat or non-fat variety.  Eating aged cheeses is preferable to drinking milk.  Kefir and yogurt can be a great source of microorganisms (probiotics), calcium and protein.  It is always best to consume plain yogurt and sweeten it yourself.  I like to use blueberries, raspberries and blackberries for this purpose.

Always read food labels. 

Don’t fall for marketing slogans such as “healthy” or “low-fat.”  Avoid packaged foods that contain added sugar, refined grains and bad fats.  Remember, it is always best to eat whole foods whenever possible.  If it doesn’t come with a label, it is probably much healthier for your body.

Plan ahead. 

Often we make poor choices when in a hurry or when we haven’t purchased the correct ingredients for healthy meals.  Stay away from fast food and limit trips to restaurants. 

Exercise!  

My readers are probably tired of hearing this but it is probably the most important key to health, happiness and weight loss.  Be active, take the stairs, park further from your destination and walk.  There are many ways to get exercise, you don’t necessarily have to live at the gym to accomplish this.

Get enough sleep. 

This is another thing that comes up over and over in my posts.  Lack of sleep puts you at a higher risk for type 2 diabetes.

Let's Compare the Two Diets

Now that we have explored these two diets, we can compare them.  They are actually not that much different.  They both rely on fruits and vegetables as the primary food source and both prefer you eat the “whole” versions of these.  They both restrict refined sugars, processed foods, and unhealthy carbohydrates.

  The Ornish diet allows 2 servings of “bad carbs” daily whereas the Mediterranean diet advocates consuming them as a treat or on special occasions. 

Fat consumption in the Ornish diet is only 10% of the daily caloric intake whereas the Mediteranean diet allows for approximately 29% fat on a daily basis. 

Every physician I have consulted regarding diets has recommended the Mediterranean diet over all others.  The primary reason for this is the large quantity of clinical data available to support it for heart disease, diabetes treatment and prevention as well as the prevention of neurodegenerative disorders such as Parkinson’s disease and Dementia.  The prevention of dementia is of upmost importance to me as I work on a hospital unit that cares for these patients.  This disease is devastating for both the patient as well as the family and care-givers.  Anything I can do to prevent this disease is worth the effort.

U.S. News and World Report ranked 35 diets and ranked the Mediteranean diet #1 and the Ornish diet #9. 

https://health.usnews.com/best-diet/best-diets-overall

This isn’t surprising considering the evidence available.  The main complaint surrounding the Ornish diet was the finding that the fat limitation made the diet hard to adhere to.  Nevertheless, this diet is very good for your heart and is also supported by quality evidence.  I see no problem following this diet if you are able to stick to it.  You will likely lose weight and feel great.  It follows all of my “rules” which are explained at the beginning of this post. 

I plan to stick with the Mediterranean diet for now.  My main reason for this is the evidence supporting its effect on the progression of neurodegenerative diseases.  I have no problem recommending the Ornish diet as well.  I have researched it and find it to be a great alternative for weight loss.  I recommend you take a look at both and make your decision based on what you can maintain.  A diet only works if you are able to stay on it.

As always, if you have any questions or comments positive or negative, please let me know.  I would also love to hear topics you are interested in reading about.  The goal is to keep you informed about anything that supports a happy, healthy, healing lifestyle! 

Get Our Monthly Newsletter Sent to Your EMAIL Sign up Below

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 

14 Surprising Berberine Uses

The newest supplement available in the Sunshine Store is berberine. We chose to add this product based on the evidence available on its usefulness. As you will learn from this article, berberine may be useful for a variety of health-related conditions. It is one of the few herbal supplements that can have similar effects on the body as prescription medications.

Berberine has been used in Chinese and Ayurvedic medicine for thousands of years. This yellow, bitter alkaloid is found in the roots, bark, and rhizomes of plants such as Oregon grape, goldenseal, European barberry, and tree turmeric, among others.  

What is berberine used for?

Is it safe?

Are there drug interactions?

As mentioned above, berberine has a variety of uses. Some of the most popular are listed below.

Berberine for Diabetes

Berberine has been shown to have a positive effect on diabetes in several studies. 

Some of these effects are listed below.

Taking 500mg of berberine twice daily for three months in patients with type 2 diabetes may reduce glycated hemoglobin (HbA1c), post-prandial glucose (PPG), and fasting plasma glucose (FPG).1

Taking berberine 500mg two to three times daily for two to three months works as well as metformin two to three times a day or rosiglitazone 4mg daily in the regulation of glucose metabolism in type 2 diabetics.

2

 

Berberine for Hypertension

Hypertension is a growing problem. Approximately one million visits to emergency departments listed hypertension as the primary diagnosis in 2016.

3

 

This condition often does not have symptoms associated with it and can go unnoticed for years. 

Hypertension can damage your arteries, heart, kidneys, eyes, and brain. It may lead to stroke, dementia, kidney failure, and blindness.

A meta-analysis showed that combining berberine with amlodipine is more effective at reducing blood pressure than taking amlodipine alone.

4

Source: 5

Berberine for Polycystic Ovary Syndrome (PCOS)

There have been studies examining the use of berberine in women with PCOS who were attempting to become pregnant. Although there are mixed results, one study showed that 500mg of oral berberine taken three times daily for three months before IVF increased pregnancy and live birth rate. These results were similar to those obtained when taking oral metformin 500mg three times daily for three months before IVF.

6

Berberine for Hyperlipidemia

Meta-analyses show that berberine may reduce total cholesterol (TC), triglycerides (TG), and LDL (bad) cholesterol. 

It can also increase HDL (good) cholesterol levels. It also leads to a more significant reduction in TC and LDL when combined with lipid-lowering medications.

7

 

8

 

9

 

Berberine may also be useful for the following conditions, although less quality evidence is available to support its use for these.

Congestive heart failure (CHF) – May reduce premature ventricular contractions and lower mortality.

Burns – As an ointment in combination with beta-sitosterol.

10

Cholera

Coronary heart disease (CHD) – See hyperlipidemia above.

Diarrhea – May be effective for diarrhea caused by E. coli.

11

Glaucoma – As eyedrops in combination with tetrahydrozoline.

12

Hepatitis B and C – Berberine decreases triglycerides and blood glucose. It also reduces markers of liver damage, including aspartate aminotransferase (AST) and alanine aminotransferase (ALT).

13

Irritable bowel syndrome (IBS) – May reduce the frequency of abdominal pain, diarrhea, and defecation frequency when compared to placebo.

14

Symptoms of menopause – When taking berberine along with soy isoflavones, vasomotor symptoms in menopausal women may be decreased when compared to calcium plus vitamin D administration.

15

Obesity – Berberine has been shown to decrease weight by 2.3 kg (~5 lbs) in obese patients compared with a control group when ingested for twelve weeks.

16

Berberine interactions with Drugs:

Drugs used to treat diabetes – Do not use berberine with antidiabetic medications. There is substantial clinical evidence suggesting this combination increases the risk of hypoglycemia. Berberine should not be used with any drug that lowers blood sugar. 

This includes insulin as well as other oral and injectable diabetes medications.

17

 

18

 

19

Amlodipine and other drugs for high blood pressure – Combining berberine with amlodipine may result in a decrease in both systolic and diastolic blood pressure.

20

This effect may also occur with other antihypertensive medications.

Anticoagulants – Since berberine may inhibit platelet aggregation, caution should be used when combining it with antiplatelet or anticoagulant medications. 

The risk of bleeding may be increased.

21

 

22

Cyclosporine – Do not combine berberine with cyclosporine. This combination may result in an increased level and increased adverse effects of cyclosporine.

23

 

24

 

25

Drugs that may cause sedation – Use caution when combining berberine with medications that produce sedation. 

This combination may lead to an increase in sedative effects. Some examples of sedative agents include.

  • Benzodiazepines
  • Narcotics
  • Barbiturates
  • Sedating antihistamines such as diphenhydramine and hydroxyzine
  • Anticonvulsants

There are other sedating medications, please contact your physician or pharmacist or send me a message to me for clarification.

Medications metabolized by Cytochrome P450 – There are several agents in this category. Below is a shortlist but again, if you have questions about what you are taking, please consult a physician or pharmacist, or simply shoot me an email.

26

Ibuprofen (Motrin) – May increase ibuprofen levels.

Losartan (Cozaar) – May decrease therapeutic effects of losartan.

Dextromethorphan (Robitussin DM, Delsym, others) – May increase dextromethorphan levels leading to drowsiness, irritability, and confusion.

Lovastatin (Mevacor) – May increase lovastatin levels.

Sildenafil (Viagra) – May increase sildenafil levels.

Tacrolimus – There has been at least one case report of berberine, causing an increased serum creatinine and tacrolimus level in a 16-year-old patient with idiopathic nephrotic syndrome.

27

Patients who take berberine along with tacrolimus should have drug levels checked as tacrolimus dose adjustment may be necessary.

Safety of Berberine in Pregnancy and Lactation

Berberine should NOT be used in pregnant or lactating women. Berberine is believed to cross the placenta and may cause kernicterus and harm the fetus. Berberine may also be secreted into breast milk when taken orally, so it should not be used by breastfeeding mothers.

28

Side Effects of Berberine

Although berberine is generally well tolerated, the following side effects were the most commonly reported during research studies.

  • diarrhea
  • constipation
  • abdominal pain
  • abdominal distention
  • vomiting
  • flatulence

Berberine is a substance that has been used in other countries for its health benefits for thousands of years. I became interested in it while reading a book I recently purchased on nutraceutical preparation. This herbal product has the best evidence for its use in diabetes, hyperlipidemia, hypertension, and polycystic ovary syndrome. It can also be effective for several other ailments described above.

 

Berberine should never be used in children or pregnant or breast-feeding mothers. There is some evidence that it may be harmful to the fetus as well as small children. As a pharmacist, I believe in using herbs and medications in pregnancy or children only when absolutely necessary. The risk is just too substantial.

 

Berberine, along with turmeric and ashwagandha, has effects on the body that can rival prescription medications. It can be beneficial for those who have diabetes, PCOS, or obesity. It is generally well-tolerated and is now available in the Sunshine Store for purchase. 

 

Give it a try and let me know what you think.

Always remember to take care of yourself, eat whole foods, drink plenty of water, exercise, and get adequate sleep. These can significantly help in your quest for happiness.

 

 

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.