Hello Everyone,

We at the Family Practice Centre of Integrative Health and Healing hope that you are enjoying this beautiful spring weather now that it is here. Our May newsletter is written by Dr. Andrew Weil, mentor and teacher to Dr. Esther Konigsberg and Dr. Raffaele Filice. He is the author of many wonderful Integrative Medicine Books including Healthy Aging and 8 weeks to Optimum Health. Drs. Konigsberg and Filice will be joining Dr. Weil at Hollyhock, Cortes Island B.C. in June, where they will be presenting a workshop on Integrative Medicine for healthcare practitioners and the public. If you would like more information go to http://www.hollyhock.ca/cms/page1520.cfm. Our Centre’s nutritionist, Cynthia Love has provided us with another wonderful, healthful recipe.

For anyone new to our newsletter, earlier editions can be viewed on our website www.fpcihh.com.

Gastroesophageal Reflux Disease (GERD)
By Dr. Andrew Weil

Occasional heartburn can be a problem for anyone after a large, rich meal; but when it bothers you regularly (at least twice a week), it is considered to be symptomatic of gastroesophageal reflux disease or GERD. This condition is a clear sign that you are offending your stomach by eating too much or too often, by choosing the wrong kinds of foods, and by allowing anxiety and stress to interfere with digestion.

GERD is more than just annoying and uncomfortable. The effect of stomach acid on the tissue in the esophagus can lead to a precancerous condition called Barrett’s esophagus, and acid reflux often related to respiratory problems like asthma.

Recommended Lifestyle Changes

Although the most common treatment for GERD in conventional medicine is medication, there are some basic lifestyle strategies that are very effective.

  • Wear loose clothing. Even tight belts or waistbands can increase stomach pressure enough to force acid up the esophagus.
  • Don’t eat right before bedtime. Give your meal plenty of time to leave your stomach before you lie down. Let gravity help.
  • Raise the head of your bed to allow gravity to work. Avoid raising your head by sleeping on two pillows – it could make the situation worse. Shoulders need to be raised as well or the esophagus can get crimped almost like a garden hose, increasing pressure in the stomach.
  • Stop smoking. Tobacco is irritating to the stomach.
  • Practice a relaxation strategy. Stress and anxiety can make GERD symptoms worse.

Nutrition and Supplements

  • Keep a food log to track the foods and beverages that make your symptoms worse. Certain foods and beverages weaken the esophageal sphincter including peppermint, citrus, caffeine and alcohol. Other foods have also been implicated – tomatoes, garlic, dairy products and high-fat meals. Wheat and other grains containing gluten (oats, barley and rye) are problems for some people. Learn what affects you.
  • Eat a diet rich in fibre at least 40 grams a day, including whole grains, fruits and vegetables
  • Stop drinking alcohol. Keep alcohol to a minimum if you do drink, and drink only with meals.
  • Get regular exercise.
  • Reduce stress levels with relaxation techniques such as biofeedback, breathing.
  • Stay hydrated by drinking plenty of water.
  • Avoid stimulants. Caffeinated beverages, coffee (including decaffeinated coffee), tobacco and other stimulants can irritate the GI tract.
  • Eat small meals. Large meals increase the upward pressure in the stomach and can cause problems even in people without GERD.
  • Use DGL (Deglycyrrhizinated licorice). Slowly chew two tablets or take a half-teaspoon of the powder before or between meals and at bedtime. Taper your dose down after your symptoms are under control.
  • Consider marshmallow root, which soothes inflamed intestines.
  • Consider slippery elm. It can heal irritated digestive tract tissues
  • Check your meds. Many prescription medications can trigger or worsen GERD, especially NSAIDS (aspirin, Motrin, Advil, etc.), birth control pills and some heart medications. Ask your doctor about alternatives.
  • Avoid antacids, which only mask the symptoms. If you must use antacids, avoid those containing aluminum.
  • Consider eliminating or limiting dairy foods in your diet.
  • Consider taking probiotics with meals. These products contain "friendly" bacteria that can stabilize the digestive tract.

May's Recipe
from Cynthia Love, RNCP

Eggplant Stew

Ingredients:

  • 1lb chicken thigh
  • 2 large eggplants
  • 1 medium cooking onion, chopped
  • 1 green pepper, diced
  • 2 cloves of garlic, minced
  • 1/2 cup yellow split peas
  • 2 tbsp tomato paste
  • 1 cup of canned diced tomato
  • 1 cup chicken stock
  • 2 tbsp fresh lemon juice
  • 1 tsp turmeric
  • 1 tsp cinnamon
  • 1 tsp coriander seeds
     
    Salt and pepper to taste

Directions:

Saute onions, green peppers, and garlic in olive oil until slightly golden. Add yellow split peas and sauté for a little longer.  Wash and cut chicken into small cubes and sauté with the onion mixture until the chicken changes colour.  Next add al of the spices (turmeric, cinnamon and coriander).  Next sauté the mixture with the tomato past and the diced tomatoes.  Finally add the chicken stock, place the lid on the pot and bring it to a boil.  Next simmer for approximately 20-25 minutes on low heat until the chicken and peas are tender.  Add lemon juice and cook for an additional 5 minutes.  Slice the eggplants into 1 inch thickness, with the skin removed.  Brush olive oil on each side. Then place on to parchment paper on an oven tray. Grill at 450 for 1/2 hour or longer until golden.  Remove and set aside.  Place all of the prepared sauce and chicken mixture in a glass dish, top with the eggplant.  Cook in the oven at 375 for approx. 15-20 minutes. Ready to serve. Put cinnamon and salt on top.

Freeze lunch portion in small containers

We hope that you continue to enjoy our newsletter. Please feel free to forward our newsletter on to family and friends. They are welcome to subscribe and can request our newsletters at www.fpcihh.com.

Steve Cagalj, Registered Massage Therapist
Raffaele Filice MD, Integrative Medicine Consultant and Healer
Esther Konigsberg MD, Integrative Family Physician
Cynthia Love, Registered Nutritional Consulting Practitioner
Tracy Malone, Naturopathic Doctor
Hugo Ramiro, Chinese Medicine Practitioner
Dave Rankin, Chiropractor, Active Release Therapist
Conrad Sichler MD, Integrative Family Physician
Maralyn Wilson, Psychotherapist and Reiki Practitioner