Friday, July 31, 2009

10 Non-Drug Ways to Reduce the Risk of Heart Disease

1. Don't Smoke
While more than 50 percent of heart attacks among middle-aged women are attributable to tobacco the risk of cardiovascular disease begins to decline within months of smoking cessation and reaches the level of persons who have never smoked within 3 to 5 years.

2. Take an Aspirin a Day
An analysis of six studies involving about 95,000 people, none of whom had heart disease, found that aspirin therapy cut a man’s risk of heart attack by 32%. Another 16-year study of 22,000 postmenopausal women found that those who took aspirin were 25 percent less likely to die of heart attack and 13 percent less likely to die of cancer than those who never took aspirin.

3. Take an Afternoon Nap
This is great news! An afternoon nap can reduce your risk of heart disease. A six-year study of 23,000 Greek men and women demonstrated that those who took at a half-an-hour nap at least three times a week were 37 percent less likely to die of heart disease compared to those who never napped.

4. Lower Your Cholesterol
High blood cholesterol greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them and allowing less blood to pass through them to the heart. Aim for total cholesterol below 200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.

5. An Apple a Day Does More than Keep the Doctor Away
Apples, in animal studies, has been shown to reduce the build-up of arterial plaque associated with arthrosclerosis. This effect is most likely due to the flavonoid quercetin in apples.

6. Maintain a Healthy Weight
Obesity and sedentary lifestyles are epidemics in the United States that contribute to increased risk of cardiovascular disease (Click on the “Wellness” link on my web site at Dr-Dave-ND.com for some startling statistics about weight). Obesity, especially abdominal fat, is an important risk factor for cardiovascular disease in women.

7. Take a Walk
Recent evidence suggests that even moderate-intensity activity, like brisk walking, results in a substantial reduction of cardiovascular disease risk. These findings support the 1995 federal exercise guidelines endorsing 30 minutes of moderately intense physical activity most days of the week, a program that should be feasible and safe for most of the population.

8. Eat More Vegetables and Fiber
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease (You might want to read the The China Study). A report in the Annals of Internal Medicine confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes (Read The Blue Zones for more information about life extending diets).

9. Avoid Trans Fat
Trans fatty acids have been linked to adverse lipid profiles and an increased risk of cardiovascular disease. This includes most margarines.

10. Consider Nutritional Supplements
Talk with your health care professional about the following herbs that may be useful in preventing and treating cardiovascular disease:
Bilberry
Coenzyme Q10
Fenugreek
Fish oils
Folic acid
Garlic
Ginger
Ginkgo
Guggul
L-Carnitine
Magnesium
Niacin
Onion
Red Yeast Rice
Resveratrol
Soy
Turmeric (curcumin)
Vitamin B12
Vitamin B6
Vitamin E

Thursday, July 23, 2009

The Natural Way to Weight Loss

Before we get to weight loss, in my last post I wrote about Doshas. Please email me at Dr_DS_Murphy@yahoo.com if you would like to receive a short (4 page) questionnaire to help you identify your dosha. Now, let's talk about weight loss. By some measures, about 1/3 of all Americans are overweight. If you are not at your perfect weight, what can you do? Dieting isn't the answer . . . lifestyle change is. After all, take the "T" out of "DIET" and what are you left with? That's how I use to feel every time I tried to diet.

How many times have you tried to lose weight, gone on a crash diet, and lost a few pounds only to gain the back again? I have been through that cycle too many times. I have tried keeping a food diary, counting calories, counting fat grams, avoiding carbohydrates and reducing my protein intake. Then I realized that the key is balance.

A healthy body needs clean air, clean water, sunshine and exercise. It also needs a balance of carbohydrates, fat and protein to function effectively. Yes, you read that right. Our bodies need fat. The problem with the American diet is that we are eating too much of the wrong kinds of fats and not enough of the right kinds.

Cutting down of saturated fats, like those found in meat and butter and vegetable fats that are solid at room temperature like margarine, and replacing them with unsaturated fat isn’t enough. Our bodies need essential fatty acids (Vitamin F). These are the omega-3 and omega-6 fatty acids that you have heard about. The best proportion of omega-3 to omega-6 fatty acids is a ratio of 1 to 4. That means for every gram of omega-3 fatty acid that you consume you shouldn’t consume more than four grams of omega-6 fatty acid. That’s a big problem.


Most people today consume a ratio of at least 1 gram of omega-3 to 20 grams of omega-6 fatty acids. Eggs and fish (salmon, trout, catfish and shrimp) are all high in omega-3 fatty acids. Unfortunately, our concern about cholesterol keeps the eggs off of many of our breakfast plates. In addition, much of the fish purchased today is farm raised. Fish raised on fish farms are feed a diet high in omega-6 fatty acids like grains. Most vegetable oils and prepared salad dressing are high in omega-6 fatty acids because of their longer shelf life. Table 1 below compares the percentage omega-3 and omega-6 in common oils.

Table 1
Percentage of Omega-3 and Omega-6 Essential Fatty Acids

Oil ----------Percent omega-3 -------------Percent omega-6
Safflower....................0%................................................75%
Sunflower...................0%................................................65%
Corn...........................0%................................................59%
Soybean......................7%................................................54%
Walnut.......................5%................................................51%
Pumpkin Seeds...........15%...............................................42%
Golden Flax Seeds......48%...............................................19%

Notice that the oils that we use the most (safflower, sunflower, and corn) are very high in omega-6 fatty acid and that they don’t contain any omega-3 fatty acid. Canola oil contains about three percent omega-3 fatty acids however when it is deodorized (refined) it loses most of its omega-3 fatty acids. Olive oil, on the other hand contains mostly neutral omega-9 fatty acids. A table spoon of olive oil contains 10.8 grams of monounsaturated fat and only 0.10 gram of omega-3 fatty acid.

What’s wrong with that? When your body doesn’t get the proper balance of omega-3 and omega-6 fatty acids that it needs the excess carbohydrates that can’t be used are converted into fat and stored.

The Adrenal Connection

A study reported in the American Journal of Clinical Nutrition indicated that there is a positive relationship between waist size and diabetes risk. Table 2 below summarizes the risk levels. This research has lead to concern about our insulin production and the health of the pancreas.

Table 2
Waist Size and Diabetes Risk

Waist Size...................... Risk Increase (Times)
29 to 34 inches............................. Lowest Risk
34.3 to 35.9 inches....................... 2 times higher risk
36.0 to 37.8 inches....................... 3 times higher
37.9 to 39.8 inches....................... 5 times higher
40.0 to 62.0 inches..................... 12 times higher

The pancreas produces insulin, which lowers blood sugar levels. The adrenal gland produces various hormones that keep the blood sugar level from falling to low. Table 3 below summarizes problems that result from imbalanced or weakened adrenal glands.

Table 3
Symptoms of Weakened Adrenal Glands


· Abnormal or racing heartbeats
· Excessive sweating
· Mood swings
· Abnormal pigmentation of the skin
· Excessive urination
· Muscle wasting
· Asthma
· Gastric reflux
· Salt cravings
· Constant fatigue and exhaustion
· Headaches
· Sensitivity to light
· Dehydration
· Hip problems
· Sex hormone imbalance
· Dizziness or lightheadedness
· Joint pain
· Ulcers
· Edema and water retention
· Low back problems
· Varicose veins

Weakened adrenal glands are often accompanied with an accumulation of adnominal fat and the onset of diabetes. In part this may result from a decline in the production of dehydroepiandrosterone or DHEA, a hormone produced by the adrenals. Although a declined in the production of DHEA is a normal part of the aging process, it can be accelerated by poor life-style choices like the use of drugs, alcohol, tobacco, caffeine, and sugar. In addition, stress or chronic infections can also affect the production of DHEA.

The Natural Solution

There are several things that you can do to make sure that you are consuming the right kind of omega-6 fatty acid, and that your diet includes enough omega-3 fatty acid.

Research has shown that a decrease in conjugated linoleic acid (CLA) leads to obesity. On the other hand increased consumption of CLA helps with weight loss by increasing the metabolic rate, suppressing appetite and causing the body to use more stored fat for energy production. While safflower oil is high in CLA the easiest way to take it is in the form of Tonalin CLA softgels. A Norweigan study indicates that 3.4 grams per day achieved weight loss with no change in diet or exercise[1].

A recently published ten-year study in the Journal of Alternative Complementary Medicine[2] of 15,655 middle-aged individuals shows that those who used a chromium supplement demonstrated a significantly lower level of weight gain. Another study shows that while the use of bioavailable hydroxycitric acid (HCA-SX) is an effective weight-loss supplement, the combination of HCA-SX, niacin-bound chromium and Gymnema sylvestre extract are a more effective and safe weight-loss formula that facilitates a reduction in excess body weight while promoting healthy blood lipid levels[3].

But what about the omega-3 fatty acid? Remember, your diet is probably low on omega-3. One of the best sources of omega-3 fatty acid is flax oil or flaxseed. I recommend three tablespoons a day of flax oil. It takes longer for oils to saturate your cells than it does for water-based supplements, about six months. The long-term effects of balancing your essential fatty acids include increase metabolism, energy increase, better oxygen transfer, lower blood pressure and a decrease in the stickiness of blood platelets. The benefits are worth it so stick to omega-3 supplementation.

Adrenal function can be improved by making appropriate dietary changes, reducing stress levels, and exercising. In addition the use of nutritional supplements like Vitamin C (2,000 to 5,000 mg), a high potency B-complex, Adrenal glandular supplements and Pantothenic acid (Vitamin B5) can help improve adrenal health.

You might also consider taking DHEA. While this will not improve adrenal health it will supplement the DHEA currently being produced by the adrenals. A six-month study of 28 men and 28 women between the ages of 67 and 78 that was published in the Journal of the American Medical Association shows the dramatic effect of DHEA supplementation[4]. Half of the participants in the study received DHEA while the other half received a placebo. The participants who took DHEA for six months showed a significant decrease in abdominal and visceral fat. In addition, their insulin output decreased while their blood sugar levels remained constant indicating an increase in their bodies’ insulin sensitivity.

Conclusion

What should you do to lose weight? This is what I have been doing:

  • Take vitamins and minerals supplements (including chromium) daily,
  • Eat a healthy and well balanced diet in moderation,
  • Avoid toxins (alcohol, tobacco, caffeine, sugar, white flour . . .)[5],
  • Get some exercise (I like walking . . . I have two feet and shoes. No more equipment is needed and I don’t have to go to the gym),
  • Take at least 3g of CLA per day,
  • Take at least three tablespoons of flax seed oil a day, and
  • Supplement my diet with 50 mg of DHEA a day.

Please, visit your health care provider before starting an exercise program or a program of nutritional supplements.

References

[1] Gaullier J.M., J. Halse, K. Hoye, K. Kristiansen, H. Fagertun, H. Vik, and O. Gudmundsen. (2005), “Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans”, Journal of Nutrition, Vol 135, No. 4, pp. 778-784.

[2] Nachtigal M.C., R. E. Patterson, K. L. Stratton, L. A. Adams, A. L. Shattuck, and E. White. (2005) “Dietary supplements and weight control in a middle-age population”, Journal of Complementary Alternative Medicine, Vol. 11, No. 5, pp 909-915.

[3] Preuss H.G., D. Bagchi, M. Bagchi, C. V. Rao, D. K. Dey, and S. Satyanarayana. (2004). “Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss”, Diabetes Obesity and Metabolism, Vol. 6, No. 3, pp. 171-180.

[4] Villareal D.T. and J. O. Holloszy. (2004) “Effect of DHEA on abdominal fat and insulin action in elderly women and men: a randomized controlled trial”, Journal of the American Medical Association, Vol. 292, No. 18, pp. 2243-2248.

[5] See my article at http://www.selfgrowth.com/articles/Murphy8.html for a list of foods to avoid.

Thursday, July 16, 2009

Ayurveda and Nutritional Types

Most modern fad diets, high protein – low carb, and high carb – low protein, are based on the one-size-fits-all diet fallacy. In fact, what is good for one person may not be equally appropriate for another. This truth led me to the study of Ayurveda (in case you haven’t read my bio I received a certificate of proficiency in Ayurvedic Medicine with highest honors from The National Institute of Ayurvedic Medicine/Institute of Indian Medicine). Ayurveda recognizes that we are not all the same and the both diet, life-style choices, and medical treatments must conform to a person’s constitutional type.

Ayurveda defines three basic constitutional types or doshas: pitta, vatta, and kapha. To simplify matters you may think of them as earth (kapha), wind (vatta) and fire (pitta). Some individuals are characterized by a single dosha, pitta for example, while others manifest more complex constitutional types like pitta-vatta. A similar taxonomy has evolved in the West.

Bill Wolcott published his work, The Metabolic Typing Diet, on metabolic typing in 2001. His work was extended and simplified by Dr. Mercola as nutritional typing. While metabolic and nutritional typing (MT/NT) focus on a person’s metabolic process and their relationship to diet and wellbeing they have much in common with the constitutional types in Ayurveda.

For example, I am a pure pitta and my wife is a pure vatta. She is as happy as can be with a salad for lunch and another one for dinner. Her optimal diet is consistent with the MT/NT carb dietary type. I have tried to live on salads but just can’t do it. I can’t resist adding a grilled chicken breast, nuts, cheese or legumes to my salad. You see, as a pitta I am also a protein MT/NT.

Ayurvedic constitutional typing is more comprehensive that MT/NT. However, MT/NT are very valuable guides for identifying your optimal diet. Dr. Mercola’s book, Take Control of Your Health, is a must read. It is available from his web site at http://products.mercola.com/take-control/

Please email me at Dr_DS_Murphy@yahoo.com if you would like to receive a short (4 page) questionnaire to help you identify your dosha.

Thursday, July 9, 2009

The French Connection

No, this isn't about a movie. Ask most MDs and they will tell you that the French eat a horrible diet. After all they consume four-times as much butter, 40 percent more grams of fat, and 60 percent more cheese per day than do Americans. In spite of this "horrible", high-fat diet the death rate from heart attacks in France is half that of the United States. The French connection is that the French, along with this high-fat diet, also consume a lot more red wine with their meals than do Americans. Red wine (especially Pinot Noir) contains resveratrol, a powerful little molecule.

Resveratrol turns on the two sirtuin genes, Sir1 and Sir2, that are the "stay alive" genes. These genes are usually turned on under conditions of caloric restriction (famine) but are also triggered by resveratrol. Resveratrol also protects us from disease and also turns NFkB (Nuclear Factor Kappa Beta) and the resultant inflamation caused when NFkB is turned on.

NFkB is a factor in the cytoplasm of cells that turns on inflamatory cytokines. Generally NFkB is turned on when one's diet, life style and health are poor and are turned off when one is healthy, eats a good diet and has a positive life style. Remember that inflamation results when NFkB is turned on and inflmation is the cause, not cholesterol, of heart disease.

Statins inhibit NFkB which is apparently why the drugs work. However, they also inhibit Co-Q10 (coenzyme Q10). Co-Q10 is the body's most important essential nutrient and is responsible for the body's production of energy. Co-Q10 is concentrated in the heart and liver. The inhibition of Co-Q10 can lead to heart attacks in statin users.
Resveratrol has also been shown to:
  • Protect cells from free-radical damage,
  • Keep blood pressure within normal ranges,
  • Keep the heart healthy and improves blood vessel elasticity,
  • Enhance the body's protection against abnormal cell activity,
  • Better controls the aging process.

The upshot. I take resveratrol and a Co-Q10 supplement every day. If you prefer, you can get a dose of resveratrol by drink red wine, but you would have to drink a lot (and I mean a lot) to get the same effect as your would get from a resveratrol supplement. Both resveratrol and Co-Q10 are available at most health food stores and on line.

Tuesday, July 7, 2009

Breathe Your Way To Better Health

Most people are familiar with the hatha yoga, another of the eight limbs, but few are familair with the other seven. Pranayama, life force or breathing exercises, is one of the lesser-known elements of Patangali's eight limbs of yoga. Dr. Andrew Wiel, the well-know holistic MD recently stated that 4-7-8 breathing was most powerful health recomendation. Here is how to do it:

  1. First, remember the numbers 4, 7 and 8. It’s not important to focus on how much time you spend in each phase of the breathing activity, but rather that you get the ratio correct.
  2. Sit up straight.
  3. Place the tip of your tongue up against the back of your front teeth. Keep it there through the entire breathing process. Note, this is done to connect the energetic circuits (nadis in Ayurveda or meridians in TCM) that run up the front and the back your body.
  4. Breathe in silently through your nose to the count of four.
  5. Hold your breath to the count of seven.
  6. Exhale through your mouth to the count of eight, making an audible “woosh” sound.
  7. That completes one full breath. Repeat the cycle another three times, for a total of four breaths

You can do this exercise as often over the course of a day as you want, however, it is recommended you don’t do more than four full breath cycles at a time during the first month or so of practice. Later you may work your way up to eight full breath cycles at a time.

This is a wonderful way to reduce stress. Breathing mindfully can modify and accelerate your body's inherent self-regulating physiological and bioenergetic mechanisms. These changes result because you are oxygenating your body properly and correcting your internal and energetic balance. This has a direct positive effect your nervous system. Finally, this affects your entire body and its countless cellular functions, including all of your subtle energy systems.

Thursday, July 2, 2009

Flu Vaccines

Here is a quote from "Vaccine Expert Reveals What You Should Know Before You Roll Up Your Sleeve" by Barbara Minton, Natural Health Editor for NaturalNews.com, posted Wednesday, July 01, 2009. You can read the full article at http://www.naturalnews.com/026526_health_influenza_vaccines.html, which I suggest that you do.

"Do flu shots work?

"The flu shot does not work for babies. In a review of 51 studies involving more than 294,000 children, it was found there was "no evidence that injecting children 6 to 24 months of age with a flu shot was any more effective than a placebo. In children over the age of 2 years, it was effective only 33% of the time in preventing the flu. ("Vaccines for preventing influenza in health children", The Cochrane Database of Systematic Reviews, 2008)

"The flu shot does not work in children with asthma. In a study of 800 children with asthma in which one half were vaccinated and the other half were not, the two groups were compared with respect to clinic visits, emergency department visits, and hospitalizations for asthma. The researchers concluded that no evidence was provided that the influenza vaccine prevented pediatric asthma exacerbations (Christly, C. et al, "Effectiveness of influenza vaccine for the prevention of asthma exacerbations." Arch Dis Child, August, 2004, 734-5)

"The inactivated flu vaccine, Flumist, does not prevent influenza-related hospitalizations in children, especially the ones with asthma...In fact, children who get the flu vaccine are more at risk for hospitalization than children who do not get the vaccine." (The American Thoracic Society's International Conference, May 15-20, 2009, San Diego)

"Adults are also not protected by flu vaccine. In a review of 48 reports including more than 66,000 adults, "Vaccination of healthy adults only reduced risk of influenza by 6%, and reduced the number of missed work days by less than one day (0.16). It did not change the number of people needing to go to a hospital or take time off work." ("Vaccines for preventing influenza in healthy adults," The Cochrane Database of Systematic Reviews, 2006)

"Although the hype is that the elderly must be protected, in a review of 64 studies in 98 flu seasons, for elderly living in nursing homes, flu shots were non-significant for preventing the flu. For elderly living in the community, vaccines were not significantly effective against influenza, ILI or pneumonia. ("Vaccines for preventing influenza in the elderly," The Cochrane Database of Systematic Reviews, 2006)"