By: Dr. Alexia Harris, ND
With our increasingly busy lives it is no surprise that our society has become dependent on stimulants to keep us going, and sleeping pills to shut off our busy minds at night. The human body is so brilliant that it was designed to adapt to short-term stress. However, the problem is that most of society is struggling to keep up with the high demands of these challenging times, which is putting the body in a state of chronic long-term stress. Chronic stress and lack of sleep plays havoc on the body in many ways, and on top of that we are constantly bombarded by toxins and environmental chemicals which causes one of the most damaging processes in the body known as oxidative stress.
Oxidative stress occurs when damaging molecules, known as free radicals or reactive oxygen species (ROS), are produced in the body as a result of both normal and pathological biochemical processes. Free radicals are unstable molecules that damage or “oxidize” cells in the body by reacting with them through a process known as oxidation. The body has natural defense mechanisms in place in order to reverse a lot of this damage by producing antioxidant molecules. However, excessive oxidation over time can overwhelm the body’s antioxidant systems, and as a result, cells and tissues begin to lose their function which has a detrimental affect on our health.
One of the most important ways to support the body’s natural antioxidant systems is to take an external source of antioxidants on a daily basis, whether from the diet or through supplementation. Eating a diet rich in vibrant colored fruits and vegetables, especially dark purple and red foods such as berries, is an excellent way to provide the body with a good dose of antioxidants. However, some of best sources of antioxidants come from a category of foods, known as “superfoods”, that have been shown to possess an incredible nutrient profile with extremely high levels of vitamins, minerals, phytonutrients and antioxidants.
I have recently discovered the amazing antioxidant-rich maqui berry. This superfood is gaining more popularity amongst health enthusiast as it is considered to be one of the richest sources of antioxidants. It is well known for it’s vibrant purple pigment which comes from the anthocyanin, delphinidin, which has very potent antioxidant and anti-inflammatory activity. What I love about maqui berry powder is that it has a neutral taste and can be added to any food or drink, providing a stunning color and a mega dose of nutrients!
A great way to get antioxidants into your diet is by adding superfood powders to blended drinks, such as smoothies, shakes and hot drinks. There are tons of recipes and superfood powders available these days that are marketed as coffee boosters, or as healthy stimulants to get your day started with a kick! However, superfoods like maqui berry powder can also be used to calm and nourish the body at the end of the day. One thing I have been working on lately is creating recipes for nourishing, caffeine-free, superfood hot drinks to help with relaxation, sleep, anxiety, and insomnia.
When it comes to sleep problems, prescription or over-the-counter sleeping pills are not the only option! There are many herbal alternatives available to help promote deep restorative sleep without the side effects of pharmaceutical drugs. Two herbs that are commonly used for their gentle sedative and hypnotic actions to treat insomnia and disturbed sleeping patterns include passion flower and lavender.
Here is one of my recipes for a comforting sleepy time latte using passion flower, lavender, and the antioxidant rich maqui berry!
Sleepy Time Latte - Recipe
1 tsp passion flower
1 tsp lavender flowers
Steep in 1.5 cups boiling water for 15 minutes
Pour tea into blender and add:
1 cup almond milk
1 opened capsule of Super Maqui
¼ tsp lavender flowers
1 tsp vanilla extract
2 tsp honey
Blend on high until warm and frothy. Garnish with a few dried lavender flowers and dust with a pinch of maqui berry powder!
By: Dr. Alexia Harris, ND
Turmeric is well known for it’s vibrant yellow hue and as the warming, aromatic spice found in many curry dishes. Originating from India and South-East Asia, turmeric rhizome has long been cultivated and used as a food, and as a natural die, in many cultures for thousands of years. The Latin name of turmeric is Curcuma longa, and as a member of the ginger family, the rhizome has a similar shape and consistency to ginger.
Despite it’s longstanding use as a culinary spice, this herb has also been widely used in Ayurvedic and Chinese medicine as an ancient remedy for treating digestive and liver problems. In the last two decades, turmeric’s therapeutic actions on the digestive system have been largely confirmed by scientific research, which demonstrates that turmeric increases bile production and flow, and has a protective action on the stomach and the liver1. Research has also shown that the herb inhibits blood-clotting, lowers cholesterol and has anti-microbial, antioxidant and anti-inflammatory actions.
The yellow pigment of turmeric comes from a substance called curcumin, which is the main active constituent shown to exert powerful antioxidant and anti-inflammatory properties. Although turmeric as a whole food has a host of nutritional benefits, curcumin as an isolated extract, is one of the key compounds providing medicinal value. Curcumin has gained a lot of attention in the last decade for it’s use as a natural remedy for reducing pain associated with inflammatory conditions such as osteoarthritis, rheumatoid arthritis, tendonitis, bursitis and other joint and muscle injuries7.
Curcumin exerts it’s anti-inflammatory properties by regulating some of the key players in the body’s inflammatory processes. For instance, it has been shown to be a dual inhibitor of arachidonic acid metabolism by inhibiting both enzymes (5-lipooxygenase and cyclooxygenase) involved in the body’s damaging inflammatory pathways2. Although curcumin does not relieve pain directly, it’s anti-inflammatory action is the reason the herb has gained so much popularity as a natural “pain reliever” and as an alternative to non-steroidal anti-inflammatory drugs (NSAIDs).
Clinical trials comparing curcumin to NSAIDs have shown that curcumin exerts comparable anti-inflammatory actions to the NSAID phenylbutazone, but without significant side effects. Another study comparing curcumin to phenylbutazone in patients with rheumatoid arthritis showed comparable improvements in morning stiffness, pain, walking time, and joint swelling in both groups. Other studies have shown that curcumin has anti-inflammatory and antioxidant effects greater than those of hydrocortisone2. Topical curcumin also exerts anti-inflammatory actions by the same mechanisms mentioned above with additional counter-irritant activity which depletes nerve endings of substance P, the neurotransmitter involved in pain production.
The trouble with using fresh or powdered turmeric is that it has been shown to have poor bioavailability, meaning it is difficult for the body to absorb and utilize the medicinal constituents. When using turmeric as a whole herb, there are ways to enhance it’s absorption. For example, using the powder form may be more desirable for anti-inflammatory effects since water-based extracts lack the medicinal essential oils as well as the oil-soluble curcumin. Since curcumin is an oil-soluble compound, combining it with coconut oil and other dietary oils greatly enhances it’s absorption. Adding a teaspoon of lecithin, which acts as an emulsifier, can also be added to improve absorption. In addition, studies have shown that concomitant administration of curcumin with piperine, the active constituent in black pepper, greatly increased bioavailability by 20 times. There is also research being done on the development of curcumin supplements showing that supercritical carbon dioxide extracts, which involves a specialized type of extraction process, is an excellent way to provide a concentrated dose of curcumin compounds8.
Some supplement companies have done extensive research and development to produce a curcumin product that has higher bioavailability. For instance, Curcummatrix™ by Cytomatrix offers a patented technology designed to specifically increase the solubility and bioavailability of curcumin. This was achieved by combining curcumin with a high “Hydrophilic-Lipophilic Balance” emulsifier, which has been shown to be 5 times more bioavailable then soy lecithin based curcumin.
Turmeric has been shown to be a very safe herb when taken at the recommended doses, as there have been no reports of toxicity at standard dosage levels7. However, turmeric occasionally causes skin rashes in some sensitive individuals, so those taking turmeric medicinally in high doses should avoid overexposure to the sun since the herb can increase sensitivity to sunlight1. Caution should also be taken with gall bladder problems or certain stomach conditions such as biliary obstruction, gallstones or stomach hyperacidity/stomach ulcers7.
Overall, based on all the research and traditional use as an ancient medicine, turmeric, has been shown to provide benefits far beyond it’s use as a culinary spice and a natural die, but also as a natural pain remedy with promising effects at reducing pain associated with many inflammatory conditions.
Information can be empowering, but we all have unique health profiles and needs. The health-related information contained in this article is intended to be general in nature and should not be used as a substitute for a visit with a licensed naturopathic doctor. The advice in this article is not intended to provide medical advice, diagnosis or treatment.
 Chevalier A. Encyclopedia of Herbal Medicine. 2 Ed. Dorling Kindersley Limited, London. 2000. p.92.
 Mills S, and Bone, K. Principles and Practice of Phytotherapy: Modern Herbal Medicine. Churchill Livingstone, 2000. Pp. 569-578.
 Lubbad A, Oriowo MA, Khan I. Curcumin attenuates inflammation through inhibition of TLR-4 receptor in experimental colitis. Mol Cell Biochem. 2008 Nov 11. Epup ahead of print.
 Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53.
 Satoskar RR, Shah SJ, Shenoy SG. Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation. Int J Clin Pharmacol Ther Toxicol. 1986;24:651-654.
 Deodhar SD, Sethi R, Srimal RC. Preliminary studies on anti-rheumatic activity of curcumin (diferuloyl methane). Ind J Med Res. 1980;71:632-634.
 Ganora L. Herbal Constituents: Foundations of Phytochemistry. Herbalchem Press, Louisville, Colorado, 2009. pp. 113-114.
It’s the most wonderful time of the year again! The holiday season can be comforting and a lot of fun, although it can be daunting for many people as they associate this time of year with stress, overindulgence, constant hangovers, and concerns about weight gain. But, no need to be a holiday Grinch this year and hide away from all the fun with the fear of getting off track with your health. There are many ways to take care of your body and stay healthy over the holidays while still enjoying all the festivities.
#1) The 80/20 Rule
#2) How to Avoid Over-Indulging
#3) Support Your Immune System & Detoxify Your Body
#4) Drink Reasonably & Responsibly
TREAT YOURSELF IN LESS THAN 5 MINUTES A DAY WITH DRY BRUSHING: A simple & effective way to detoxify your body, boost your immunity & restore your skin's healthy glow!
I'm Dr. Alexia Harris, welcome to my
I created this blog for anyone wanting to learn more about naturopathic medicine and for those who enjoy healthy recipes or want inspiration on how to nourish the body from the inside out!
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