Most Amazing Health Benefits of Dragon Fruit

By Jenny Hills Food & Nutrition

Dragon fruit is an exotic fruit which is also known as cactus fruit or pitaya. If its exotic-sounding name wasn’t enough to grab your interest, the health benefits of dragon fruit are sure to get your attention. Dragon fruit can boost your immune system, improve digestion, control blood sugar levels and may even prevent cancer and diabetes. It has high nutritional value and it is a good source of antioxidants and many vitamins which are needed to keep your body in top health. Dragon fruit offers a delicious addition to a healthy diet. What Is Dragon Fruit? Dragon fruit first originated in South and Central Americas and it is now found throughout Asia and Oceania. The fruit is fist-sized with red skin and green scales that give dragon fruit its fitting name. The most common variety has white flesh with black crunchy seeds. Less common types have red flesh and skin as well as yellow skin with white flesh. But despite its odd appearance, dragon fruit is a mildly sweet fruit. It has a taste and mouth feel of something like a cross between a pear and a kiwifruit. Both the seeds and the pulp have high nutritional value and some people even consider dragon fruit to be a tropical superfood. The seeds of dragon fruit contain high levels of polyunsaturated fats (omega 3 and omega 6 fatty acids). The flesh contains fiber, carbohydrates and high level of vitamin C (equivalent to 15 percent of the daily recommended value) which can boost your immune system. It also contains some B complex vitamins (B1, B2, and B3) along with the minerals calcium, phosphorus and iron. The antioxidant lycopene present in dragon fruit is known to help prevent certain types of cancer. Let’s look at the many health benefits of dragon fruit. Health Benefits of Dragon Fruit Digestive Health Dragon fruit provides a good source of dietary fiber, which means that it can improve your bowl movements, prevent constipation and improve the general health of your digestive system.1 In addition to supporting good bowel health, a diet rich in dietary fiber can provide other health benefits. The soluble fiber that dragon fruit supplies can help you maintain stable blood sugar levels by slowing the absorption of sugar. It can also lower your cholesterol by reducing levels of the so-called bad cholesterol or LDL. Because fiber tends to fill you up, you may find that you’re eating less too, so dragon fruit can also help you maintain a healthy weight. Blood Sugar Control Dragon fruit is one of the best foods for diabetes because of its low glycemic index (GI).2 In addition, it may even reduce your risk of developing diabetes. At 14 g per serving, dragon fruit has a low carbohydrate content which makes it a tasty addition to low-carb diets. In a study done with mice, researchers found that dragon fruit juice reduced insulin resistance, a risk factor for diabetes.3 Insulin resistance occurs when your body doesn’t respond to insulin properly. This can lead to higher levels of blood sugar or glucose and it is an early sign of pre-diabetes or type 2 diabetes. It is also one of a group of risk factors called metabolic syndrome that can increase your risk for other conditions such as heart disease. Cardiovascular Health Dragon fruit can significantly reduce heart disease risk due to its flavonoid content. Flavonoids are naturally-occurring chemicals in plants. A review of studies looking on flavonoids found that eating foods, like dragon fruit, which are rich in these chemicals, significantly reduced heart disease risk.4 Heart disease is the leading cause of death worldwide, according to the World Health Organization. Dragon fruit can support good cardiovascular health in other ways as well. Another study examined the effects of feeding dragon fruit pulp to diabetic rats. Researchers found that the rats showed improvements in blood vessel flexibility after five weeks of treatment.6 As you age, your blood vessels become stiff. So these findings suggest that a diet that includes dragon fruit may help keep your cardiovascular system healthy. Cholesterol Control Dragon fruit can help you maintain healthy cholesterol levels due to its betalain content. Betalains are pigments that give dragon fruit its color and also offer exciting health benefits. The American Journal of Clinical Nutrition reports that eating foods containing betalains, like dragon fruit, could keep LDL or bad cholesterol levels from increasing.7 Dr. Suzanne R. Steinbaum on WebMD says that high LDL levels increase your risk of heart disease.8 When LDL levels are high, plaque builds up on the inside of blood vessels. Then, high amounts of plaque can cause serious and sometimes fatal blood clots. Cancer Prevention Dragon fruit is a rich source of antioxidants and anti cancerous nutrients which can help to prevent cancer. Much research has focused on antioxidants and their role in cancer prevention and treatment. The concern lies with free radicals and their effects on the body. Free radicals occur as by-products during normal body processes. Other external factors such as pollution may also produce free radicals,9 The risk of free radicals comes from their potential to cause cell damage and thus, cancer. Antioxidants can reduce this risk. And this is where the health benefits of dragon fruit come in. Dragon fruit contains several powerful antioxidants including flavonoids and phenols.10 An article titled Anti-Cancer Agents in Medicinal Chemistry explored the role of antioxidants extracted from dragon fruit as a possible cancer treatment.11 Researchers identified several antioxidants found in a wide variety of foods. As they pointed out, over 60 percent of anti-cancer drugs come from plants including fruits and vegetables. Different antioxidants appeared to target certain cancers. Knowing how antioxidants target cancers can lead to more effective treatment options. Dragon fruit is a delicious addition to the many foods containing good sources of antioxidants. You can find more foods that protect against cancer development in my previous article as well as in my article about the best cancer fighting smoothies. Reduce Stroke Risk Dragon fruit can reduce your risk of stroke due to its high vitamin C levels. A single serving of dragon fruit provides 15 percent of your RDA of vitamin C which is a great addition to a healthy diet.12 But did you know that vitamin C may also reduce your risk of a stroke? The American College of Clinical Nutrition found that high concentrations of vitamin C in plasma could lower your stroke risk. Immune System Support Dragon fruit can boost your immune system due to its vitamin C content which is needed for a healthy immune system. According to Cleveland Clinic, vitamin C is one of several nutrients that can help to boost your immune system.14 And with a yummy source of vitamin C, like dragon fruit, you’ll have no problems getting adequate amounts of this important nutrient in your diet. Dragon Fruit and Your Skin A diet that includes dragon fruit can give your skin a healthy glow, reduce the effects of sun exposure and may even slow down the aging process of your skin. This is due to the good nutrients found in dragon fruit like vitamin C. Vitamin C protects your skin in many ways including wound healing. It helps your body produce collagen which is a protein that forms the structure of various tissues in your body including skin, tendons, and ligaments. In fact, your body cannot make collagen without vitamin C. A study examining the effects of vitamin C found that this nutrient may also prevent skin aging and skin damage from UV radiation exposure.15 It is effective for both the UV exposure that causes sunburns and skin cancer. Dragon Fruit and Pregnancy Dragon fruit offers health benefits for your baby too, so it’s an excellent food to eat if you are pregnant. It is packed with nutrients to support your pregnancy including iron, calcium, protein, and potassium.1 In addition, the seeds of dragon fruit are a good source of healthy fats including oleic acid which is a monounsaturated fat. A study published in the Journal of Lipid Research found that oleic acid inhibits fat and cholesterol formation.16 Because it is a monounsaturated fat, it can also help you keep your LDL in check. For your baby, these healthy fats are important for brain and nervous system development. How to Eat Dragon Fruit All this talk about the health benefits of dragon fruit probably has you wondering how to eat it. Dragon fruit is eaten raw. While the peel isn’t edible, the juicy pulp has a firm but creamy texture. When buying dragon fruit, choose fruits that are firm. Then let them ripen a bit if they are too firm. To get to the yummy flesh, slice the dragon fruit in half using a spoon to remove it from the skin.17 Then eat it as it is including the seeds. You can enjoy dragon fruit in a shake or as a healthy dessert.18 For an extra special treat, mix up a batch of dragon fruit salsa to serve as an accompaniment with seared scallops for an elegant meal worthy of date night.19 Its great taste and alluring look add to the many reasons to indulge yourself with some dragon fruit. Its sweet flavor is a bonus to the many health benefits of dragon fruit.

A Guide to Cutting Sugar Out of Your Diet

By James Achanyi-Fontem, Emai:camlink99@gmail.com Let’s face it: we are seriously addicted to sugar.

Since the 1950s, the United States Department of Agriculture (USDA) informs us that our per capita consumption of sugars, like sucrose (table sugar) and high-fructose corn syrup, has increased 39 percent. Each American consumes an average 152 pounds of sugar annually – the equivalent of 52 teaspoons of added sugars every day. That amount does not include naturally-occurring sugars found in fruit, vegetables, legumes and grains. While sugar manufacturers continue to feed off our addiction, claiming it is harmless—it’s not.

Here are some of the reasons why this highly-addictive white stuff is dangerous: It has been linked to osteoporosis: In a study published in the medical journal Archives of Oral Biology, researchers found that sugar consumption caused osteoporosis and reduced bone strength in animals. It has been linked to cancer: According to research in the medical journal Cancer Research, consumption of white sugar at levels comparable to the amount consumed in our Western diet led to increased breast cancer tumor growth and metastasis (movement of cancer throughout the body), when compared with a non-sugar starch diet. It has been linked to more than other 100 conditions: According to Nancy Appleton’s research on sugar consumption in her classic work on the topic, Lick the Sugar Habit, sugar is linked to over 100 health symptoms or conditions, including: allergies, anxiety, depression, migraines, insomnia, infections, liver problems, high blood pressure, high cholesterol, heart disease, weight gain, diabetes and of course tooth decay. Sugar takes many forms, from white table sugar (sucrose) to high fructose corn syrup (HFCS) or sometimes just fructose. There is maltose, dextrose and many other “-oses.” If sugar is listed on the nutritional label of the foods you select, look for ingredients ending in “ose.” In addition to the many reasons to avoid sugar, high fructose corn syrup presents its own unique problems. Check out my blog “9 Reasons to Avoid High Fructose Corn Syrup Like the Plague.” How to Cut Down on Sugar Skip the soda: The fastest and most effective way to significantly cut your sugar consumption is to forego the soda. That’s because a single can of Coke contains 39 grams of sugar. Cutting just that one item out of your diet is a huge reduction in sugar. Choose water or coconut water over sports drinks: Forget the artificially-colored and sugar-laden sports drinks that typically contain between 12 and 40 grams of sugar. Choose water or coconut water instead. Don’t start the day with sugar: Breakfast is an essential meal, but it can be a sugar trap. Avoid muffins, granola bars, high-sugar yogurts, pastries or cereals. Check the nutrition label on any packaged breakfast item. And watch the serving size since many companies sneakily use extra small serving sizes to make their products appear nutritionally better than they really are. The typical muffin has about 20 grams of sugar. Compare that to 1 gram of sugar in one-half cup of plain, cooked oatmeal. If you need something sweet, add a spoonful of fresh or frozen blueberries. Switch your latte to a regular coffee or tea (sweetened with stevia if needed) and you’ll save more than 40 grams of sugar every day. That’s because many beverages like the Starbucks Chai Latte contains 42 grams of sugar in a single, 16-ounce beverage. And the White Chocolate Mocha has 59 grams of sugar in a single, 16-ounce beverage. Switch to the herb stevia: Keep a small bottle of stevia in your purse or pocket. Stevia is a naturally sweet herb that doesn’t contain any sugar. Use a few drops or a tiny amount of the powder in place of sugar in your coffee or tea and you’ll reduce your sugar intake by 4 grams for every teaspoon of sugar you normally take. That adds up over the course of a year. Pay attention to labels as many stevia manufacturers hide unwanted sugars and other additives in their stevia products. Go Greek: Switch from flavored yogurt to plain Greek yogurt and you’ll save about 20 grams of sugar daily. That’s because most 6 ounce servings of yogurt contain 20 to 26 grams of sugar. Be sure to check out my blog “5 Yogurts that are Worse than Doughnuts” for more information. Scrap the Hidden Sugars: Sugar is hidden in many surprising places, including: bread coatings, hamburgers, canned fish, packaged meat and poultry, salt (shocking but true), luncheon meats, bacon, canned meat, bouillon cubes (and therefore soup), peanut butter, cereals, ketchup, cranberry sauce and other condiments. These hidden sugars add up every day and every year. How to Kick Cravings for Good When you eat sugar, you end up craving more thanks to the spikes and surges in blood sugar levels. By satisfying cravings or low blood sugar levels (such as those in hypoglycemia) with sugar, you set yourself up for a blood sugar and energy crash an hour or two later. And, of course, that crash means more cravings. Choosing healthier options that regulate blood sugar levels helps to nix cravings for good. Here are some simple ways to help give your cravings the boot: -Snack on nuts or seeds between meals since they are high in healthy fats, fiber and protein, all of which help keep blood sugar levels stable. That translates into fewer sugar cravings. Choose raw, unsalted sunflower or pumpkin seeds, or walnuts, almonds or other favorite nuts. -Drink water before satisfying any sugar craving. Many of my clients over the years have found that this simple trick often halts a craving in its tracks. -Spice up meals with saffron: Research in the medical journal Nutrition Research found that an extract of the spice saffron (Crocus sativus) reduces snacking and increases the feeling of being full, thereby reducing cravings. Study participants used 176.5 mg of saffron extract daily. Follow package instructions for products you select. -Power up with protein: Because protein foods tend to break down slowly, they gradually release energy to the body as needed, keeping blood sugar levels stable. Keep in mind that protein does not equate with meat, contrary to popular belief. There are many excellent vegan protein foods, including: chickpeas, lentils, kidney beans, pinto beans, cashews, almonds, walnuts, pecans, avocados, quinoa and many others. -Monitor your chromium levels: Many people are deficient in the mineral chromium, which helps to balance blood sugar levels, mood swings and weight gain. Chromium is naturally found in many whole grains, romaine lettuce, onions, beans, legumes and ripe tomatoes, but supplementing with 200 to 500 micrograms of chromium daily may be needed to reduce cravings. -Switch to Fruit: Grab a piece of your favorite fruit whenever you crave sugar. While fruit contains natural sugars, it also contains other nutrients that help boost your health and keep you full.

Study Links Cell Phones to Brain Cancer

By: Michelle Schoffro Cook

A new landmark study released by the National Toxicology Program, a part of the National Institutes for Health, found that cell phone radiation may be more dangerous than previously believed. The animal study assessed the effects of radiofrequency radiation (RFR) imparted by cellphones to determine whether there is a link to cancer. The study found a link between cell phone radiation and brain cancer as well as cancerous tumors of the heart. The partial evidence links cell phones to low occurrences of these cancer types and tumors–which, even at low levels, is worrisome for everyday cell phone users. The animals were exposed to radiation as early as in utero and throughout their lifetime to determine the possible ramifications of cell phone exposure. While I don’t endorse the study’s methodology, I think it’s important that we know the radiation risks for humans. The results link a type of brain cancer known as glioma as well as cancerous heart tumors to cell phone radiation exposure. This information is just one part of a multi-year study that is still ongoing. Additional animal studies assessing the radiation-cancer risk are currently underway at the National Institutes for Health. According to the study scientists: “Given the widespread global usage of mobile communications among users of all ages, even a very small increase in the incidence of disease resulting from exposure to RFR could have broad implications for public health.” The study supports the World Health Organization’s (WHO) declaration that cell phone radiation is a “possible carcinogen”—an announcement the organization made five years ago. At that time, the WHO found an increased risk of glioma, a type of brain cancer, in those exposed to cell phone radiation. Some of the possible symptoms of glioma include: headache; seizures; weakness in the arms, face or legs; numbness; or speech problems. Additional studies link cell phone radiation exposure to lower sperm counts and damaged sperm in men. More research outlining the health effects of cell phone radiation is needed, but that doesn’t mean you shouldn’t take precautions if you use a cell phone. While there are no known ways to completely remove the health risk from cell phone radiation, according to the Environmental Working Group (EWG), here are some suggestions to reduce the damaging effects of cell phone radiation exposure: •If you’re going to use a cell phone, text more and talk less, to cut down on the amount of radiation to which you’re exposed. •Use your phone when there are more bars indicating a stronger cell phone signal. Research shows that radiation exposure increases when cell phone signals are weak (fewer bars). •Use your phone in speaker mode rather than against your head or in your ear. Of course, it’s still a good idea to use common courtesy when your cell phone is on speakerphone by going outside or finding a spot away from restaurant, café, or other public venues. •Limit cell phone use if you are pregnant. •Avoid using “radiation shields” as they reduce the quality of the phone connection, thereby forcing the phone to transmit with greater energy and higher amounts of radiation. •Don’t keep your phone in a pocket or clipped onto a belt.

How to Lower Your Breast Cancer Risk by 25%

By Michelle Schoffro Cook

Many people think that cancer is like a ticking time-bomb waiting to strike without reason, but increasing amounts of research show that our dietary habits are far more important than we may think. And exciting new research proves that we can significantly impact breast cancer risk by making healthy dietary choices. According to a new study by the Department of Nutrition at the Harvard T. H. Chan School of Public Health researchers found that teenagers who had higher fruit consumption had a reduced risk of breast cancer while those who drank alcohol had an increased risk. The Harvard researchers used data that followed over 90,000 nurses for more than 20 years. The data also included their early adulthood nutritional habits. While many studies have explored the role of improved dietary habits in adult years on breast health, few examine the connection between teenage and early adult eating habits and breast cancer. The study considered 2.9 servings of fruits and vegetables daily to be high consumption of these foods, although it is still much lower than the 5 daily servings recommended by most nutritionists. Those who ate at least 2.9 servings of fruits and vegetables had a 25 percent reduced risk of breast cancer in their middle age years. Of the foods assessed, consumption of apples, bananas and grapes during adolescent years and oranges and kale during early adulthood, appear to be most beneficial when it comes to reducing breast cancer risk. Drinking fruit juice had no effect on breast cancer risk. The scientists believe that the nutrient alpha carotene is responsible for the protective effect from these foods. Continuing to eat these foods during adulthood is also beneficial; however, this study focused on the eating habits of adolescents and young adults on the breast cancer risk later in life. Another study of over 22,000 post-menopausal women also published in the BMJ found that alcohol consumption significantly increases a person’s breast cancer risk, after factors like age, body mass index (BMI), smoking, physical inactivity, Mediterranean diet score, elevated cholesterol, hypertension and diabetes. The study found that those women who increased their alcohol consumption by 2 drinks a day for 5 years had a 30 percent increased risk of breast cancer. Those women who drank less alcohol had a much lower risk of breast cancer. For most people following these two simple strategies to reduce breast cancer risk is easy and affordable. Let’s face it: it’s not that hard to add more vegetables and fruits to meals and to skip the alcoholic beverages most of the time. Obviously it’s up to you to pass on the alcohol in favor of non-alcoholic beverages. As for fruits and vegetables, here are some ways to eat more every day: -Start early. You’re more likely to eat higher amounts of fruits and vegetables every day if you begin in the morning. Throw in a handful of vegetables in your omelette or top your cereal or yogurt with berries or chopped peaches, apricots or other fruit. -Make vegetables, rather than proteins or starches, the priority in your meals. You’ll eat a lot more veggies if they are the star of the meal rather than just a side dish. -Add a couple of handfuls of fruits and/or greens to your smoothies. -If you have a sweet tooth, choose fruit first. A banana, apple, a handful of cherries, or a bowl of berries is often sufficient to quell the cravings. When it comes to breast cancer, you are what you eat so it’s important to make healthy choices. Dr. Michelle Schoffro Cook, PhD, DNM is an international best-selling and 19-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty, and Cooking (New World Library, 2016).

9 Ways to Give Your Life a Social Detox

By Michelle Schoffro Cook

Is it just my observation or are people getting increasingly annoying? I’ve asked myself this question lately after a string of socially irritating situations, the most recent of which involved my neighbor deciding to trespass on and vandalize my property. I came outside one morning to find her chopping the tops off my cedars, without my permission. When I calmly and politely asked her to stop she stormed off like a petulant child, refusing to discuss the situation. After this and several other social irritations, I told my husband, “What I really need is a social detox” to reduce the number and frequency of irritating or stressful social encounters. There must be a lot of people out there, particularly as the planet becomes increasingly crowded, who are feeling the same way. Actually, overcrowding is a mechanism employed by scientists who conduct studies to assess the effects of social stresses. In one study published in the medical journal Psychoneuroendocrinology, researchers found that unpredictable, mild, chronic stress linked to overcrowding was sufficient to alter gene expression and increase the amount of fat hoarding in the body. That made me wonder, “just how much of our obesity problem might be linked to our growing overpopulation?” Another overcrowding study among mice ended in social hierarchies, violence and ultimately, extinction. But regardless of the outcomes for mice, I think most people would agree that social stress is a real and growing problem in our society. Ways to Give Yourself a Social Detox While a cabin in the middle of the woods sounds great right about now, going into full social isolation may not be possible. And, for me, it might actually be more stressful as I wonder what my property might look like upon my return. Joking aside, here are some ways to give yourself a social detox: 1. Turn off your cellphone, tablet and other electronic devices whenever possible to give yourself a break from social interactions. 2. Honor your need for peace and quiet. If you need to spend time alone or with your significant other for a whole day, weekend, or week, then go for it. 3. Give yourself a break from social media for as long as you need. While Facebook, Twitter and other services enable us to keep in touch, sometimes it can be excessive. 4. If you live in a busy city or town, head to the nearest park or woods to give yourself a “nature fix.” Research shows that spending time in nature helps boost our mood and gives us that much-needed break from people. 5. List all of the social stresses you are currently experiencing. Sometimes seeing them in writing can help give insights into ways to address or eliminate them altogether. 6. Sometimes, as hard as it may be, we may simply need to let certain social connections go by the wayside. Obviously that is not possible for every social situation, but some, particularly emotionally or physically abusive ones, may demand it. 7. Head to a quiet spot in your home where you can get away from it all. That might be a bedroom, a bathroom complete with bubble bath, or somewhere else you consider a private sanctuary. 8. If you have a backyard or rooftop garden, maybe spend a little time alone in that space to help clear your mind and ease some tensions. 9. If you have kids and just need a short break, hire a babysitter so you can spend even a small amount of time in your own company. Social detox requires taking matters into your own hands. As for my vandal-neighbor she is well aware that her law-breaking activities will not be tolerated. Dr. Michelle Schoffro Cook, PhD, DNM is an international best-selling and 20-time published book author whose works include: 60 Seconds to Slim: Balance Your Body Chemistry to Burn Fat Fast

How to Get Vitamin B12 on a Vegan Diet

By Michelle Schoffro Cook

If there was ever a controversial topic in the field of nutrition, vitamin B12 is it. For every blog or website claiming to have found vegan or vegetarian sources of the nutrient another claims that these plant-based foods are useless. So what’s a vegan to do? First let’s explore some of the vegan foods that may contain vitamin B12, which include: spirulina, other algae, barley grass, sprouts, nori, other types of seaweed, tempeh, fortified milk substitutes, other fortified packaged foods (meat substitutes and breakfast cereals), mushrooms, miso, fermented foods and nutritional yeast. But, most of these sources are considered controversial because their vitamin B12 is not truly vitamin B12 but analogs that are believed to block absorption. While the debate on this front continues, here’s what you need to know to get adequate amounts of B12 in your diet. Vitamin B12 is an essential nutrient (that’s actually the definition of a vitamin!) that is necessary for good health. Like most B vitamins, it’s involved in energy metabolism, which means it helps to supply the body with the energy it needs for all of its other functions. It is necessary for DNA production, brain and nervous system health, healthy bones and cardiovascular health. Since B12 requires adequate amounts of gastric juices for absorption, the argument as to whether meat sources are superior to vegan ones is really a moot point after about the age of 50, since by that time most people’s gastric juices seem to be insufficient to absorb it anyway. From that point, it really is best to obtain vitamin B12 from a supplement, in the form that it is most absorbable in the body (methylcobalamin). Vitamin B12 requires minute amounts of the metal cobalt (hence the nutrient’s other name cobalamin). In addition to strong gastric acid to absorb the nutrient, it requires a strong and healthy liver to convert it into its usable form of methlycobalamin. Nutritional yeast tends to contain vitamin B12 that can be absorbed, making it a potentially good source of the nutrient. However, since the vitamin is light-sensitive, be sure to choose nutritional yeast products that are in opaque packages rather than clear plastic packages or in clear bulk bins. That helps to ensure that the vitamin content of the nutritional yeast remains intact. Nutritional yeast can be added to soaked nuts or seeds to add a cheese-like flavor or to make cheese sauces or vegan cheese alternatives. Be sure to check the label to determine the product’s vitamin B12 content, since it can vary widely. One and a half tablespoons of a good quality nutritional yeast can meet your daily needs. While the jury is still out on spirulina, other algae, barley grass, sprouts, nori and other seaweeds, there are numerous vegan sources of vitamin B12 that are reliable, including: foods fortified with the vitamin, mushrooms and fermented foods. The primary foods that are fortified with B12 are almond milk, rice milk, soy milk (be sure it’s organic since most soy is genetically-modified), hemp milk and oat milk, along with fortified breakfast cereals and vegan meat substitutes. Be sure to check the label to see if the products you choose are fortified. One cup of crimini mushrooms supplies about 3 percent of your daily B12 needs. Keep in mind that B12, like other water soluble nutrients, can be depleted in cook water, so avoid boiling foods. Just a light sauté is superior. Many websites claim that bacteria cannot make vitamin B12. Actually, many bacteria manufacture vitamin B12 (that’s actually the reason why animal protein contains B12—the bacteria that reside in their intestines manufactured it!). Actually, bacteria are employed in the manufacture of vitamin B12 supplements as well. A growing body of research demonstrates that lactic acid bacteria (lactobacilli) make vitamin B12, making fermented foods like miso, tempeh and others valuable in the quest for enough of this nutrient. Most people need at least 3 micrograms of vitamin B12 daily. Based on the absorption and conversion issues I mentioned earlier, most nutritionists recommend supplementing with at least 10 micrograms daily or a single 2000 microgram supplement on a weekly basis. Ideally, choose methylcobalamin lozenges or drops since they are absorbed sublingually (under the tongue) and bypass most of the digestive tract. Dr. Michelle Schoffro Cook, PhD, DNM is an international best-selling and 20-time published book author whose works include: The Life Force Diet: 3 Weeks to Supercharge Your Health and Get Slim with Enzyme-Rich Foods

Schizophrenia and Addiction: The Guide to Unraveling Comorbidity and Finding the Path to Recovery

By James Achanyi-Fontem, Executive Director, Cameroon Link, Courtesy of The Centers for Disease Control (CDC)

It’s estimated that approximately 1% of the world’s population is diagnosed with schizophrenia, while the prevalence in the United States is slightly higher with an estimated 1.2% of the population diagnosed with the illness. That’s about 3.2 million Americans as of 2009, with an expected 100,000 people diagnosed annually – or 7.2 in every 1,000 people. The Centers for Disease Control (CDC) offers slightly different statistical estimates, noting, “Worldwide prevalence estimates range between 0.5% and 1%. Age of first episode is typically younger among men (about 21 years of age) than women (27 years). Of persons with schizophrenia, by age 30, 9 out of 10 men, but only 2 out of 10 women, will manifest the illness.” While schizophrenia can impact people throughout their lifespan, it is most commonly diagnosed during early adulthood. In fact, it’s rare for children or older adults to be diagnosed with schizophrenia. The rate of diagnosis for new cases of schizophrenia is highest between the ages of 16 and 25 years with a few differences between males and females: •Men reach peak vulnerability between 18 and 25 years old. •Women reach peak vulnerability between 25 and 30 years old. •Women have a second period of peak vulnerability at around 40 years of age. Schizophrenia is most notably characterized by odd and bizarre behaviors, and it’s these behaviors that often lead to the initial diagnosis. Most experts don’t believe that drug or alcohol abuse causes schizophrenia; it is widely recognized, though, that people with schizophrenia are more likely to abuse alcohol and/or drugs. Substance abuse can make treatments for schizophrenia less effective, however, which can lead to further complications. We’ve created this guide to explore the relationship between schizophrenia and addiction, the impacts of comorbidity, and solutions for overcoming addiction and mental illness to begin the path down the road of recovery. What You’ll Find in This Guide: •What is Schizophrenia? •Schizophrenia and the Prevalence of Substance Abuse •Complications of Comorbidity •Solutions and Treatment Options for Positive Outcomes What is Schizophrenia? In this section we examine schizophrenia, common signs and symptoms, statistics, and disease impacts. While schizophrenia directly affects just a small portion of the population (both in the United States and worldwide), the effects of this devastating mental illness are far-reaching, impacting family and friends in addition to the individual diagnosed with the disease.

Schizophrenia is a serious mental illness, and while there is currently no cure for the disorder, it is treatable with careful management. According to the National Institute of Mental Health, “Schizophrenia is a chronic, severe, and disabling mental disorder characterized by deficits in thought processes, perceptions, and emotional responsiveness.” The NIMH further explains that the symptoms of schizophrenia are generally categorized by “positive” or “negative” symptoms. Positive symptoms include those which are present in people with schizophrenia but not present in people who do not have schizophrenia such as: •Hallucinations •Delusions •Thought disorders Negative symptoms, on the other hand, are characteristics normally present in people without schizophrenia but that those diagnosed with the disease do not exhibit such as: •Avolition (“a lack of desire or motivation to accomplish goals”) •A lack of interest or desire in forming social relationships •Blunted affect and/or emotion Early warning signs of schizophrenia may include: •Intentional social isolation or withdrawal •Suspiciousness of or hostility towards others •An inability to express emotions – such as an inability to cry •Showing emotions inappropriate to the context – such as crying or laughing in unusual circumstances •Forgetfulness and lack of concentration •Using strange words or speaking in an usual manner •Odd or irrational statements The hallmarks of schizophrenia include delusions, hallucinations, disorganized speech, and disorganized behavior. People suffering from schizophrenia may feel paranoid or experience severe anxiety, or they may find it difficult to find the words they’re looking for to communicate, resulting in disorganized speech. While there’s a stigma surrounding schizophrenia, the disease is often manageable with a commitment to long-term (often lifetime) treatment. However, when schizophrenia is undiagnosed or not well managed, the symptoms of the disease may become uncontrollable and create severe disruption not only in the life of the person suffering from the disease, but their family and friends who are plagued with worry and confusion, sometimes not understanding what is happening to the person they know and love.

Schizophrenia and the Prevalence of Substance Abuse In this section we examine the link between schizophrenia and substance abuse as well as the ramifications of substance abuse for those being treated for schizophrenia and the dangers associated with the misuse of drugs and alcohol.

Researchers have long recognized a high prevalence of comorbid (simultaneously occurring) substance abuse among people with schizophrenia, but the cause for this correlation hasn’t been definitively established. That said, most research – and the majority of experts in the field – seem to agree with one hypothesis: that people with schizophrenia turn to substances in an attempt to self-medicate and achieve symptomatic relief. According to a report from the University of Montreal appearing on Europe PMC, “Formulated in a clinical context, in reaction to the psychoanalytic interpretation of addiction as a pleasure seeking pathology, Khantzian’s hypothesis holds that schizophrenic patients use psychoactive substances to relieve their symptoms.” “Various hypotheses have been suggested to explain the high co-morbidity between schizophrenia and addiction,” explains a report from the National Center for Biotechnology Information (NCBI). These hypotheses include: 1.The social-environmental hypothesis, although no studies have provided adequate evidence in support of this hypothesis to date. 2.There’s a possibility that a shared biological vulnerability exists between schizophrenia and addictions. This has led researchers to explore common genetic factors for each condition, such as “the involvement of the dopaminergic and opioid systems in the etiology of both schizophrenia and the abuse of and dependence on psychoactive drugs.” 3.The self-medication theory, described above, which suggests that people suffering from schizophrenia use drugs and/or alcohol in an attempt to “counter the deficit linked to their disorders by using the substances they take or their dependency-type behavior to cope with their emotional problems.” Medscape reports that nearly half of people who suffer from schizophrenia “also present with a lifetime history of substance abuse disorders (SUD),” a significantly higher rate than the incidence of substance abuse disorders in the general population. The most commonly abused substances among people with schizophrenia include (percentage rates represent substance abuse meeting DSM-IV criteria for substance abuse disorder obtained from various studies as reported by Medscape): •Nicotine (28.5%) •Cannabis (50.8%) •Alcohol (43.1-65%) •Cocaine (23%) Addressing comorbid substance abuse among patients with schizophrenia is critical as substance abuse disorder is associated with poor clinical outcomes for people with schizophrenia. Complications of Comorbidity In this section we discuss the complications that arise from comorbidity for people who suffer from schizophrenia and their friends and loved ones as well as provide resources for further reading on the impacts comorbidity can have among those battling this mental illness.

Alcohol Use Disorder (AUD) is the most common comorbid disorder among people with schizophrenia. According to a report from the National Institutes of Health (NIH), “Schizophrenia patients with AUD are more likely to have social, legal, and medical problems, compared with other people with schizophrenia. AUD also complicates the course and treatment of schizophrenia.” Influenced by both biological and psychological and socioenvironmental factors, alcohol use disorder among people with schizophrenia is associated with poor treatment outcomes and diminished quality of life. Those who battle both schizophrenia and AUD are more likely to experience unstable housing conditions or homelessness, and as the report explains, “increased recurrence of psychiatric symptoms, psychosocial instability, other substance use disorders, violence, victimization, legal problems, medical problems such as HIV infection and hepatitis, family problems, and institutionalization in hospitals and jails.” According to the Schizophrenia Bulletin from Oxford Journals, substance abuse comorbidity is so common that it’s largely considered the norm rather than the exception among schizophrenic patients. Substance abuse is associated with a variety of negative consequences, including: •An increase in positive symptoms •A relapse of psychosis •Increased risk of violence •Increased risk of suicide •More medical comorbidities •Legal complications such as an increased risk of incarceration •A greater likelihood of experiencing antipsychotic-related side effects It’s important to note that alcohol-related psychosis is also a possible consequence of alcohol abuse. “Alcohol-related psychosis is a secondary psychosis that manifests as prominent hallucinations and delusions occurring in a variety of alcohol-related conditions. For patients with alcohol use disorder, previously known as alcohol abuse and alcohol dependence, psychosis can occur during phases of acute intoxication or withdrawal, with or without delirium tremens,” explains a report from Medscape. “In addition, alcohol hallucinosis and alcoholic paranoia are 2 uncommon alcohol-induced psychotic disorders, which are seen only in chronic alcoholics who have years of severe and heavy drinking.” However, alcohol-induced psychosis is rare and does not typically follow the same longitudinal course as schizophrenia. Solutions and Treatment Options for Positive Outcomes In this section we discuss treatment options and the path to long-term recovery for patients with schizophrenia. We also provide valuable resources with insights on obtaining adequate treatment and strategies for achieving long-term disease management and improved quality of life.

Individuals who live in low-income communities face obstacles in obtaining mental health services, and left untreated, mental illness can contribute to a vicious cycle making it difficult to secure and maintain gainful employment, care for children and other family members, and contribute to the ongoing cycle of poverty and poor mental health. According to NYU’s Department of Applied Psychology, schizophrenia is one of the most dangerous mental health conditions when inadequately treated, particularly when combined with cocaine use. Improving access to mental health care in impoverished communities is critical for reducing the negative outcomes associated with lack of access to treatment. The University of Maryland Medical Center (UMM) suggests an integrated approach to treatment encompassing: •Motivational interviews to gauge the patient’s commitment to recovery •Antipsychotic medications with careful monitoring and management •Community-based rehabilitation coupled with skills training to improve long-term outcomes •Psychotherapy not just for the patient but their whole family to strengthen family support systems •Cognitive-behavioral therapy aimed at reducing delusions and hallucinations Long-term medication is typically recommended for a period of at least one year, and long-term maintenance medication is frequently used to control symptoms during long-term recovery. Substance abuse reduces the likelihood of medication compliance, however, so these patients should be carefully monitored to ensure ongoing compliance and reduce the risk of relapse. While further research and evaluation is needed to determine the best approach to treating comorbid schizophrenia and substance abuse, an integrated treatment approach is the current widely accepted treatment standard. According to a report appearing in Medscape, a combination of psychosocial interventions with pharmacotherapy typically results in the best possible outcomes. Research continues to evaluate the effect of atypical antipsychotics to treat these patients, and the adjunctive use of naltrexone and similar agents is promising. Psychiatric Times explains the importance of discovering solutions to the clinical challenges associated with treating comorbid substance use disorders among patients with schizophrenia, pointing out the many consequences such as more frequent and longer hospitalizations and increased use of crisis-oriented services (in addition to the consequences discussed earlier in this guide), ultimately resulting in a higher cost of care. “Pharmacologic interventions that have been evaluated (e.g., the medications used to treat alcohol dependence, including disulfiram and naltrexone) seem to have clinical use in this population,” the article explains, concurring with earlier noted studies that state that the use of atypical antipsychotics shows promise for treating substance abuse disorders in comorbid populations. In fact, the first line of treatment for these patients is usually an antipsychotic medication. “It has been hypothesized that if these newer medications are superior in their effects on psychotic symptoms or have fewer adverse effects, they may concomitantly reduce comorbid substance use disorders,” the article further explains. “Another hypothesis suggests that because atypicals have a different pharmacologic profile from conventional antipsychotics and because they target receptors that may play a direct role in the etiology of substance abuse and dependence, they may be especially effective in treating substance use disorders as well as psychosis.” Effectively managing comorbid schizophrenia and substance abuse requires more than pharmaceutical intervention. The best outcomes are achieved through mental health and substance abuse treatments coupled with therapeutic intervention providing patients with the skills and supports they need to manage both comorbid conditions as well as achieve functional goals, resulting in the long-term, comprehensive approach to recovery that results in positive outcomes. While there is no definitive cure for schizophrenia alone or coupled with comorbid substance abuse disorder, the current integrated treatment approach holds promise for patients in enabling them to lead normal lives with ongoing disease management.