Munch Those Nuts

A study conducted by researchers from Harvard University and published in the American Journal of Clinical Nutrition indicates that eating a diet high in walnuts may decrease cholesterol and fight inflammation, two major risk factors for cardiovascular disease. The authors of the study stated that, "Consumption of nuts has been associated with a decreased risk of cardiovascular disease events and death," and that "Walnuts in particular have a unique profile: they are rich in polyunsaturated fatty acids, which may improve blood lipids and other cardiovascular disease risk factors."

The researchers analyzed the results of 13 different studies conducted on a total of 365 participants who had obtained between 10 and 24 percent of their calories from walnuts for four to 24 weeks. They found that participants on a high-walnut diet underwent significant decreases in total and LDL ("bad") cholesterol. "When compared with control diets, diets supplemented with walnuts resulted in a significantly greater decrease in total cholesterol and in LDL-cholesterol concentrations," the researchers wrote.

The researchers also found other indicators that even though a high-walnut diet is high in fat, it seems to lower the risk of cardiovascular disease rather than raising it. In addition, "Other results reported in the trials indicated that walnuts provided significant benefits for certain antioxidant capacity and inflammatory markers and had no adverse effects on body weight," the researchers wrote.

Spice Up Your Life

You know you should eat well . . . I mean lots of fruits and veggies (organic if you can find and afford them). One frequently overlooked way to enhance and optimize your health is to use herbs and spices (again unprocessed and organic). One benefit of herb is that they’re very low in calories, while being dense in vitamins and minerals. Many herbs are also thermogenic. They naturally boost your metabolism to help you burn calories.

One of my favorite herb is Tumeric. It is so important that I take it every single day, first thing in the morning. No one is really sure when turmeric was first used as a healthy spice but it has been used for millennia. People in India and China used the spice thousands of years ago. In fact, some stories suggest usage dates back 10,000 years in India when they say Lord Rama walked the earth. The ancient Polynesians carried turmeric with them on their incredible voyage across the Pacific Ocean to Hawaii. Today, Hawaiians still use this spice known to them as Olena.

One of the main healthful ingredients in turmeric is curcumin (a curcuminoid) which gives turmeric its yellow color. Curcumin makes turmeric a powerful antioxidant. These curcuminoids deliver antioxidants that may be:

• 5 to 8 times stronger than vitamin E -- and also stronger than vitamin C
• 3 times more powerful than grape seed or pine bark extract
• Strong enough to scavenge the hydroxyl radical -- considered by many to be the most reactive of all oxidants*

Curcumin, as an antioxidant, can potentially benefit you by:

• Promoting your immune system*
• Helping you maintain your healthy digestive system*
• Supporting your healthy bones, joints, and overall skeletal system*
• Helping you maintain cholesterol levels that are already within the normal range*
• Promoting your healthy blood and liver functions*
• Promoting radiant skin*

Ayurveda, the “Science of Life” is India’s ancient holistic health system. Turmeric has multiple uses within Ayurveda, including blood cleansing and maintaining healthy skin.* Turmeric has been used in Indian culture for thousands of years for a multitude of health-promoting reasons* and an estimated 500 million Indians still use the spice today.

In Ayurvedic terminology, turmeric includes the following:

• Verdana sthapana -- promotes your healthy nervous system and helps you with occasional discomfort*
• Sangrahani -- supports your absorption of vitamins and minerals*
• Anulomana -- helps you in purging out wastes and building healthy blood*
• Rakta stambhaka -- promotes the wellness of your circulatory system*

One more time, to summarize, here are thirteen ways that Turmeric can spice up your life:

1. Boosts your antioxidant protection against free radicals*
2. Helps promote your healthy skin*
3. Supports your overall eye health
4. Provides you immune system support*
5. Aids your skeletal system and joint health*
6. Encourages your healthy liver function*
7. Helps you maintain healthy cells with support against free radicals*
8. Balances the health of your digestive system*
9. Aids you in support of healthy blood and your circulatory system*
10. Helps you maintain normal cholesterol levels to support your cardiovascular system*
11. Assists your neurological system's healthy response to stress*
12. Promotes a healthy female reproductive system*
13. Helps you maintain blood sugar levels already within the normal range*

* These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

Nobel Prize Winner's Breakthrough

You probably haven't heard of Dr. Louis Ignarro, a Nobel Prize winning scientist. His discoveries are important but there is no money in them for the pharaceutical industry so they haven't made big news.

Dr. Ignarro, Ph.D., a member of the faculty at the School of Medicine, won the Nobel Prize in Medicine in 1998 for his discovery of the effect of Nitrix oxide (NO) on heart health. His research shows that NO helps control blood pressure and inhibit the accumulation of arterial plaque. His research has shown that NO:

• Expandes blood vessels thus reducing blood pressure in hypertensive patients,
• Controls platelet function -- a vacular network that is enhanced by NO sheds platelets and inhibits the development of clots,
• Reduces alterial plaque by 50%,
• Lowers total cholesterol by 10% to 20%.

NO levels in the blood stream gradually decline with age, probably due to damage to the endothelial cells (inner lining) in the blood vessels. You can't take an NO supplement because its a gas. However, the following supplements increase NO production in the body. You can get them at your local health food store.

• L-arginine -- A Mayo clinic study demonstarted that people taking L-arginine (an amino acid) showed significant improvement in endothelial function and blood flow.
• L-citrulline -- This amino acid, found in mellons and cucumbers, is needed to get the L-arginine into the cells.

For good health you should also be taking a Vitamine E supplement and Vitamine C.

Other heart-healthy things that you can do include:

• Getting at least 20 minutes of aerobic exercise three times a week,
• Minimize your intake of saturated fats.
• Eat more fiber.

Foods to Help You Stay Young

You are what you eat, so why not eat foods that help you stay young. Here are some of my favorites:

Almonds -- An ounce of almonds (about 23) contains about 9 grams of heart-healthy oleic acid. A quarter of almond's calaories come from fiber and protein and so an almond snack will keep your tummy happy a lot longer than a rice cake. Best of all, almonds have been shown in laboratory studies to improve memory.

Eggs -- That's right. Eggs are healthy foods. A large egg contains 6.3 grams of high-quality protein and only 72 calories. An article in the International Journal of Obesity found that people who replace high carb breakfasts with eggs lost weight 65 percent faster. Egg eaters are half as likely as those who don't eat eggs to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A and 36 percent less likely to be deficient in vitamin E. Worried about cholesterol? A study indicates that people who eat at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one egg.

Garlic -- Garlic should be considered a wonder drug. Allicin, found in high quantities in garlic, is a potent antibacterial and antifungal. This smelly but tasty herb fights cancer, strengthens your cardiovascular system, decreases fat storage and even fights acne inflammation. Don't over cook it, however, that will kills its nutritional value.

Green tea -- Green tea, like garlic, is a wonder food. Green tea is high in catechins, an antioxident concentrated in tea leaves. A 2006 AMA decade-long study of Japanese adults with a seven-year follow-up study found that those who drank five or more cups of green tea a day were 26 percent less likely to have died from any cause. A short term, 12 week study, found that green tea drinkers lost more weight than non-green-tea drinkers. This was believed to have been caused by the metabolic boost caused by green tea.

Grapefruit -- Want to lose weight? Try grapefruit. In a study of 100 obese people conducted by the Scripps Clinic in California those who ate half a grapefruit with each meal (yup, three serveings a day) lost an average of 3.6 pounds over 12 weeks and some lost as much as 10 pounds. The control group, those who didn't get to dine of the tangy fruit, only lost 1/2 pound. Ouch.

Bell Peppers -- I know that they cost a little more, but when you by Bell Peppers opt for the brightly colored ones, the yellow, orange and red ones. These peppers are highest in antioxidents (carotenoids) that will improve your immune function. Carotenoids also improve intercelluar communication, protect the body against sun damage and reduce the risk of some cancers. If you like it hot, cook with some chili peppers. In addition to carotenoids hot peppers contian capsaicins that have been shown to fight headaches, reduce arthritis pain, and boost metabolism.

Avocado -- Don't you just love slices of avocado on you salad? Keep enjoying them and every time you eat one remember that you are reducing your risk of heart disease at the same time. Some fat is good for you and more than half the calories in an avocado come from monounsaturated fat (also found in olive, canola, and peanut oils). Monounsaturated fats have been shown to improve cholesterol profiles and reduce triglyceride levels. Even better news . . . studies have shown that there is no link between monounsaturated fats and body fat.

More Concerns About Flu Vaccine

The following is a quote out of a recent news article published in Germany. The link to the full article is given below.

"The swine flu vaccine has been hit by new cancer fears after a German health expert gave a shock warning about its safety.

"Lung specialist Wolfgang Wodarg has said that there are many risks associated with the vaccine for the H1N1 virus.

"He has grave reservations about the firm Novartis who are developing the vaccine and testing it in Germany. The vaccination is injected “with a very hot needle”, Wodarg said.

"The nutrient solution for the vaccine consists of cancerous cells from animals and "we do not know if there could be an allergic reaction".

"But more importantly, some people fear that the risk of cancer could be increased by injecting the cells.

"The vaccine - as Johannes Löwer, president of the Paul Ehrlich Institute, has pointed out - can also cause worse side effects than the actual swine flu virus."

Read the rest of the article at: http://www.bild.de/BILD/news/bild-english/world-news/2009/08/07/swine-flu-health-expert-warning/does-virus-vaccine-increase-risk-of-cancer.html

You suggest that you also read the report, "Flu drugs inappropriate for healthy adults: study" published in Rueters last month: http://www.reuters.com/article/healthNews/idUSTRE57K54B20090822?feedType=RSS&feedName=healthNews.

Stay healthy!

A Picture is Worth a Thousand Words

Every wonder why it is so hard to lose weight?

Just In . . . Tea and Diabetes

Black tea has long been known for its antioxidants, immune boosting and antihypertensive properties. Now it turns out that it could have another health benefit.

Researchers studied the polysaccharide levels of green, oolong and black teas to determine whether they could be used to treat diabetes. Polysaccharides, a type of carbohydrate that includes starch and cellulose, may benefit people with diabetes because they help retard absorption of glucose. This latest study concentrated on a natural polysaccharide compound that mimics type 2 diabetes drugs Precose and Glyset. The tea polysaccharides reduce blood sugar by inhibiting alpha-glucosidase, an enzyme that turns starch into glucose. Precose and Glyset work inhibiting this enzyme as well.

The researchers found that of the three teas, the polysaccharides in black tea had the most glucose-inhibiting properties. The black tea polysaccharides also showed the highest scavenging effect on free radicals that are involved in the onset of diseases such as cancer and rheumatoid arthritis.

Reference: "Black Tea May Fight Diabetes" found at http://www.sciencedaily.com/releases/2009/07/090728172604.htm and http://www.ift.org/cms/?pid=1002096

My Favorites

I'm often asked what my favorite supplements are and my answer is always the same, "It depends." However, here are some supplements that I think are very important. Don't take them becuase I like them. Do your own research and find out what your body needs.

Conenzyme Q10 (Co-Q10) for heart health -- Co-Q10 is a compound made by the body that fuels energy production in muscles, including the heart and that scavenges free radicals. The production of Co-Q10 is affected by both age and the use of statin drugs. Studies have shown that daily Co-Q10 use afer a heart attack can significantly reduce the risk of another heart attack. It can also reduce the side effects of statin drugs like muscle aches. It helps the heart pump more effectively in cases of congestive heart failure and has also been shown to lower blood pressure and cholesteral levels.

Niacin (Vitamin B3) for heart health -- A 2006 study of heart disease patients demonstrated that daily use of extended release niacin over a period of 12 to 24 months caused a significant reduction of plaque. It also raises good cholesterol levels.

Conjugated Linoleic Acid (CLA) for weight loss -- CLA is believed to reduce fat storage and to lower the number and size of fat cells. It may also promote lean muscle mass. See my previous blog on weight loss for more information about CLA.

Alpha-Lipoic Acid (ALA) for Diabetes -- ALA is believed to lower blood sugar levels by metabolizing sugar (glucose) and by transporting it to the muscles where it is used in the energy production cycle. ALA is used in Europe as a prescription remedy for diabetic neuropathy. A 2006 study indicated that patients who took 600 to 1,000 mg of ALA per day over a five week period had a significant reduction in diabetic neuropathy.

Tumeric (Curcumin) 'cause it good for you --Curcumin reduces the activity of enzymes that lead to excessive inflamation. A 2008 study demonstrated that curcumin significantly inhibited the growth of human colon cancer cells. I eat at least one plate a day of vegetables sauted with olive oil and tumeric.

This is just a short list . . . check back in a week or so for more of my favorites.

How is Your Omega Ratio?

Fats have a bad reputation. But, guess what? Fats are essential for your health and wellness. The problem is that not all fats are created equally. And please, avoid trans-fats, they are never good for you.

When you hear about fats you often hear the term “omega”. Fats, or fatty acids, are really a long carbon-chain molecule. This molecular chain has a carboxyl group (COOH) at one end and a methyl group (H3C) at the other end. Omega refers to the distance of the first cis unsaturated double bond (see note below) from the methyl end of the carbon chain. This means that Omega-3 fats have the first cis unsaturated double bond in the third position from the methyl end. Aren’t you glad you are reading this? Don’t worry, no more organic chemistry.

Omega-3 fats include fish oils (EPA and DHA ) and flax seed oil (Alpha-linolenic acid). Your body can convert alpha-linolenic acid into EPA and DHA however, the conversion process becomes less effective as you age. Omega-6 fats include most vegetable oils like corn, soy, canola, safflower and sunflower oils. Olive oil is the most common Omega-9 oil. Omega-3 and Omega-6 oils are essential oils; your body can not produce them. Omega-9 fatty acid is not essential because your body can create Oleic acid, an Omega-9 fatty acid.

So, what is the big issue about Omega -3 and -6 oils. Well, if you are like most Americans eating the Standard American Diet (SAD) then you consume too much Omega-6 fatty acid and not enough Omega-3. The optimal ratio of Omega-3 to Omega-6 fatty acid is 1:1. Unfortunately most Americans consume a diet with a ratio of 1:20 to 1:50. That means that you may be consuming up to 50 times the Omega-6 fatty acids as Omega-3.

We do need both Omega-3s and Omega-6s however, it is becoming increasingly clear that an excess of omega-6 fatty acids can have adverse health consequences. Many scientists believe that a major reason for the high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some forms of cancer is the profound imbalance between our intake of omega-6 and omega-3 fatty acids.

Omega-3 deficiencies have also been tied to many conditions, including the following:

• dyslexia
• violence
• depression
• memory problems
• weight gain
• cancer
• heart disease
• eczema
• allergies
• inflammatory diseases
• arthritis
• diabetes
  

So, what should you do?

1. Avoid trans-fats.
2. Limit your intake of Omega-6 fats.
3. Increase your intake of Omega-3 fats
4. Eat more fish.
5. Take fish oil supplements.
6. Take flax seed supplements.

NOTE:

In case you were currious, as cis bond includes two double bound carbon atoms with a hydrogen atom attached to each carbon atom, both on the same side:

H H

-C=C-

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

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.

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.

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.

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.

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)"

Swine Flu

I have been preparing a follow-up blog on heart disease but thought, given current concern over the swine flu problem, that the following might be more timely.

The recent outbreak of swine flu-bird flu hybrid has many people concerned about natural steps that they can take to strengthen their immune systems and fight off the latest flu bug. I hope that fears of a flu pandemic are overreactions However, it seems possible that the swine flu may spread to epidemic or pandemic proportions. The Center for Disease Control announced on April 25 that containment of the virus is "highly unlikely". Besides washing your hands frequently, taking mega doses of vitamin C and avoiding large groups of people what else can you do?

Vitamin D

Many Americans, especially young children, are alarmingly deficient in vitamin D. Most people know that vitamin D is essential for bone and central nervous system health. In addition it a critical role in enabling the immune system to successfully defeat viruses of all kinds. Cannell JJ et al (2006) demonstrated that vitamin D is extremely effective in fighting standard influenza strains. It is more important than ever that you drastically increase your intake of this critical vitamin. You can purchase vitamin D supplements over the counter, from health food stores, or get it from my favorite source Swanson Health Products (I am just one of their many satisfied customers) at http://www.swansonvitamins.com/.

Elderberry Syrup

Sambucol, a standardized extract of elderberry, has been shown by repeated scientific studies to fight standard strains of influenza. Elderberry has natural compounds that are safe for children and even infants and which appear to reduce the duration of colds and flu by several days. This means Sambucol is a must-have for surviving pandemic flu.More importantly, studies of elderberry syrup's efficacy have specifically focused on H5N1 bird flu, one of the core components of the swine flu pandemic's biology. Laboratory trials have confirmed that elderberry extract effectively defeats H5N1 avian flu with up to 99% efficacy (see H. Friel et al., 2006 for example). I ordered four bottles of Elderberry extract from Swanson for my family last night.

Selenium

Selenium is a trace mineral and only relatively small amounts are needed for selenium to accomplish its biological role. Unfortunately it, like many other minerals, is not available in food in the quantities that it used to be because of mineral-depleted farm land. As a result many people are selenium deficient. Selenium is as important as more popular immune-stimulating supplements in preventing serious illnesses. In vitro studies have confirmed that selenium, like elderberry syrup, can effectively fight the H5N1 strain of avian flu.

Other immune-stimulating herbs and compounds, including the "classic" immune-boosters Echinacea, goldenseal, zinc, and vitamin C, may also be effective in preventing illness during an epidemic. While single supplement or combination of supplements is likely to completely eradicate swine flu, avian flu, or any other form of flu pandemic a balanced diet, common-sense precautions, and a combination of herbal and nutritional supplements, you may be able to protect yourself and your loved ones during a catastrophe.

Sources:

CDC Release- Swine Flu. Accessed 25 April 2009.

Cannell JJ et al (2006). "Epidemic influenza and vitamin D". Epidemiol. Infect.134 (6): 1129-40.

H. Friel et al. (2006)A nutritional supplement formula for influenza A (H5N1) infection in humans☆ Medical Hypotheses, Volume 67, Issue 3, Pages 578-587

Statin Drugs and Heart Disease

Statin drugs like Lipitor (atorvastatin), Zocor (simvastatin), Mevacor (lovastatin) and Pravachol (pravastatin) have been around for almost a decade so I thought that it would be interesting to see what research reports have to say about their effectiveness in combating heart disease.

The 20 year Honolulu Heart Program (Schatz, et al. 2001) report indicated that, “Our data accord with previous findings of increased mortality in elderly people with low serum cholesterol, and show that long-term persistence of low cholesterol concentration actually increases risk of death. Thus, the earlier that patients start to have lower cholesterol concentrations, the greater the risk of death.” Yes, you read that right. They report that low cholesterol levels increase the risk of death. Their report also states that “Those individuals with a low serum cholesterol maintained over a 20-year period will have the worst outlook for all-cause mortality.” I’ll write more about the cholesterol hypothesis in my next blog so come back for more.

The 2001 study “aptly” named MIRACL (Schwartz, et al, 2001) followed 3,086 patients in hospital after angina or non-fatal MI for 16 weeks to test the effect of Lipitor. This study found that the only significant difference between the control group and the group receiving 80 mg/day of Lipitor was a significant reduction in chest pain requiring rehospitalization. There was no significant difference in re-infarction rate or the need for resuscitation from cardiac arrest.

One of the largest North American cholesterol-lowering trials was ALLHAT (2002) which used data from 10,000 participants over a 4-year period. Of the 5,170 participants that received Lipitor, 28 percent showed a reduction in cholesterol levels. The other 5,185 participants used a “usual care” protocol of maintaining proper body weight, no smoking, and regular exercise. Guess what? Both groups showed the same rates of death, heart disease, and heart attack. The mortality rates of the treatment and control groups were identical after three and six years.
PROSPER (Shepherd, et al. 2002) studied the effect of Pravachol compared to a placebo on two older populations. There were no differences between the treatment and control groups in measures of total health impact, total mortality and total serious adverse events. The only overall statistical difference was that the treatment group (those receiving Pravachol) had increased cancer.

The Japanese Lipid Intervention Trial (J-LIT, Matsuzki et al. 2002) was a six year study that followed 47,294 patients treated with Zocor. The participants were divided into three groups, those with no reduction in LDL levels, those with a moderate fall in LDL levels and those with a very-large reduction in LDL levels. There was no correlation between the amount of LDL lowering and death rate at five years. In fact, those with LDL lower than 80 had a death rate just over 3.5 at five years and those with LDL levels above 200 had a death rate of just over 3.5 at five years.

A meta-analysis of 44 trials involving almost 10,000 patients (Hecht and Marmon, 2003) found that the death rate was identical at 1 percent in each of three groups, those taking Lipitor, those taking other statin drugs and those taking nothing.

Another widely publicized meta-analysis (PROVE-IT, Cannon et al., 2004) conducted by researchers at Harvard Medical School was serious flawed because it did not include a control group. Rather it compared the effect of two statin drugs, Lipitor and Pravachol. While those taking Lipitor had a great reduction in LDL levels it is not possible to draw a conclusion about the overall health effect of statin drugs from this study.

If you are taking or are thinking about taking statin drug please read http://www.westonaprice.org/moderndiseases/statin.html. They review some of the same research (and others) and provide a very good explanation of the effects of statin drugs.

I'll be writing about some less expensive, less risky, and more effective approaches to reducing the risk of heart disease in my next post.

References

Schatz IJ and others. Lancet 2001 Aug 4;358:351-355.

Schwartz GG and others. J Am Med Assoc. 2001;285:1711-8.

The ALLHAT Officers and Coordinators for the ALLHAT Collaborative Research Group. JAMA 2002;288:2998-3007.

Shepherd J and others. Lancet 2002;360:1623-1630.

Give your Heart a Gift . . . Lose the Excess Pounds

A long-term study conducted in Sweden and recently published in the British Medical Journal suggests that overweight individuals, and not just those who were obese, may also be subjected to increased risk of premature death. The study also suggested that the adverse effects of excess weight on mortality may be as significant as smoking cigarettes.

The study was conducted using data from Sweden's military service conscription register, census, and and cause of death register. 45,920 men were tracked for a period of 38 years. The average age of the men at the start of the study was 18.7 years. Over the course of the 38 year study 2,897 of the men died.

For the study, overweight men were defined as those with a body mass index (BMI) between 25.0 and 29.9. Obese men were defined as those with a BMI of 30.0 or more. The normal BMI for a health male was defined as ranging between 18.5 and 24.9.

After accounting for age, socioeconomic status, muscle strength and smoking, the researchers found that men who were overweight during adolescence when they joined the Swedish military in 1969 and 1970 had a 33% higher rate of mortality during the study period, as compared with their counterparts in the normal weight range. Obese men had an even higher risk, 114% elevated likelihood of death during the period. Similar relative mortality rates were obtained when smokers and non-smokers were analyzed separately. It appears that being overweight carries the same risk as that of smoking.

Smoking and excess weight combined appear to be a catastrophic lifestyle choice. Overweight heavy smokers demonstrated a mortality risk 155% higher than that of normal BMI nonsmokers. Obese heavy smokers suffered the worst, having a mortality risk that was 4.74 times higher than that of normal weight non-smokers.

Source:

Neovius M et al. Combined effects of overweight and smoking in late adolescence on subsequent mortality: nationwide cohort study. British Medical Journal 2009;338:b496.

Cow's Milk . . . Is For Cows

Dr. T. Colin Campbell, Ph.D., a nutritional biochemist at Cornell University is convinced that cow's milk is responsible for a share of American's medical problems. Here are a few reasons why:

• It is unnatural to drink milk. Nature formulates mother's milk for different species. What's good for a calf is not necessarily good for a human baby or an adult human. We are the only species that suckles from another, even if it comes from a milk carton.
• Dr. Campbell theorizes that cow's milk unnaturally stimulates enzymes and growth hormones that increase the risk of various diseases.
• Various vegetables and legumes may be a better source of calcium than cow's milk
• In a series of experimentes at Cornell University and Virginia Tech Dr. Campbell found that it was possible to turn cancer growth off and on by increasing the amount of casein (milk protein) feed to laboratory animals.
• He found that the threshold amount of casein required to switch on turmor growth averaged about 10 percent of diet; the average American diet is about 17 percent protein.
• Speaking about milk, Dr. Neal Barnard, head of the Physicians Committee for Responsible Medicine has said that, "It would be hard to imagine a worse vehicle for delivering calcium to the human body."
• Epidemiological research suggests correlation between breast and prostate cancer and milk consumption.

Evidence about the adverse health effects of milk has been around for some time but few are listening. For example,

• A 1989 study showed that higher breast cancer rates were correlated with the higher milk consumption in Scandinavia and the Netherlands.
• A 1977 study indicated that for every one man who dies in Asiz (where milk consuption is very low) from prostate cancer ten men die of prostate cancer in Western Europe.
• The 2000 Harvard University Physicians' Health Study of 20,885 male doctors discovered that those who consumed at least 2 1/2 servings of dairy products per day were 30% more likely to develop prostate cancer than those who consumed less than 1/2 serving.
• The 1997, 12-year Harvard Nurses' Health Study of 78,000 nurses found that the nurses who drank two or more glasses of milk a day had a slightly higher risk of arm fracture (5%) and a much higher risk of hip fracture (45% higher risk). And you though that milk builds strong bodies . . .

I give all of my wellness coaching clients a copy of the book The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health. If you're not one of my wellness coaching clients then get a copy and read it . . . or become one of my coaching clients and I'll send you a copy. Email me for more information.

Corn Syrup is Just Sugar, Right?

A new study using mice, not people, that was recently published in Science Daily (http://www.sciencedaily.com/releases/2009/03/090303123802.htm) explains in part at least why insulin resistance can result from diets high in high-fructose corn syrup, a sweetener found in most sodas and many other processed foods.

Fructose is much more readily metabolized to fat in the liver than glucose. This process can lead to nonalcoholic fatty liver disease which in turn leads to hepatic insulin resistance and type II diabetes.

Please, avoid artifact food products that contain high-fructose corn syrup. Your body wasn't designed to metabolize it correctly. It is a non-food, food artifact.

Time for Spring Cleaning

Spring has sprung here in Virginia. The little bit of snow that we had has melted, the rains have started and the trees in our yard have budded. It’s time to clean out the garage or the basement, put away the heavy winter drapes and put the shears back up to let the sunlight in. It’s also a good time to clean your body.

You probably change the oil in your car every 3,000 miles to keep it running smoothly. Do the same with your body. Your body is exposed to harmful and toxic substances every day including pesticides in produce, formaldehyde in carpets, cosmetics and baby products, PCBs from plastics (a good reason by the way to drink filtered water in a glass glass and avoid water bottled in plastic), and dioxins from bleached paper. In addition it has been estimated that most people carry up to fifteen (yup 15) pounds of un-eliminated waste in their large intestine.
The waste and toxic substances that is stored in your liver, lungs, kidneys, fat cells, intestines, blood and skin can result in chronic illness. Detoxification gets these substances out of your body.

My protocol for spring cleaning includes the following:

1. Nature’s Sunshine Clean Start. This is a 14-day colon cleansing product that consist of three components. The first component is a fiber-rich drink packets that includes Bentonite (a natural clay that attracts and neutralizes toxins in the colon) and psyllium hulls that act as a bulk forming laxative. It also includes two LBS II capsules with a lower bowel cleansing formula and one Enviro-Detox capsule designed to cleans the intestines, kidneys, liver, lungs and skin. E-mail me for more information about Clean Start.

2. Three glasses of fresh lemon juice every. Lemon juice helps clean the liver of stored toxins. Squeeze the juice from one lemon into a 12 ounce glass of filtered water and enjoy. Please, don’t add sugar and turn it into lemonade.

3. Go vegetarian for two weeks . . . yes you really can do it! Eat lots of legumes, brown rice, and homemade leek or fresh vegetable soup. Avoid polished, white rice, it has a high glycemic index and no fiber. Add some turmeric[1] to your rice while it cooks.

[1] Turmeric contains curcumin and curcuminoids, which are powerful anti-inflammatory phytochemicals that act as natural cyclooxygenase-2 (COX-2) inhibitors in the body, and inhibit the production of the prostaglandins that cause inflammation and swelling. Indian researchers found that tumeric relieved joint pain and swelling in people with arthritis as well as prescription nonsteroidal anti-inflammatory drugs (NSAIDs) without side effects such as abdominal bleeding or stomach upset. Turmeric is a natural antioxidant, and thus protects the body from oxidative damage. Laboratory studies have found that tumeric inhibits the development of cataracts, breast cancer, colon cancer, and lymphoma. In one study, smokers that took just 1 teaspoon of tumeric a day for 30 days had lower levels of cancer-causing mutagens. In another study, just 500 milligrams of curcumin each day significantly reduced participants' cholesterol levels in as little as 10 days. Some studies indicate that turmeric's ability to lower cholesterol may provide the same heart-protective benefits as its close relative ginger, including blood clot prevention and reduced blood pressure. It helps detoxify the body, and protects the liver from the damaging effects of alcohol, toxic chemicals, and even some pharmaceutical drugs. Turmeric stimulates the production of bile, which is needed to digest fat and also guards the stomach by killing salmonella bacteria and protozoa that can cause diarrhea.

Eat Your Fruit and Vegies

The Standard American Diet is SAD. Poor lifestyle and dietary habits are a major cause of the escalating rates life-style illnesses like diabetes. A recent study conducted at the Tulane School of Public Health and Tropical Medicine and the Harvard School of Public Health demonstrates that one's risk of type 2 diabetes may be reduced by consuming more whole fruits and green leafy vegetables on a daily basis.

The study used data from the Nurses' Health Study, which ran for 18 years from 1984 to 2002. Diet and health information from 71,346 women between the ages of 38 to 63 years were used in the study. The nurses completed food frequency questionnaires once every 4 years. About 7.4% of the nurses included in the study developed diabetes during the study period. The subjects of the study, which was published in Diabetes Care, were also free of cancer and cardiovascular disease at the beginning of the study.

The researchers discovered that eating three more servings of whole fruits each day was associated with a lower risk of developing diabetes. Just eating one more serving of green leafy vegetables was also linked to lower diabetes risk. Such correlations existed even after factors such as family history, smoking and weight were taken into account.Fruit juice, however, did not fare so well. "Based on the results of our study, people who have risk factors for diabetes may find it helpful to fill up on leafy greens like lettuces, kale and spinach and whole fruits, like apples, bananas, oranges and watermelon rather than drink fruit juices, which deliver a big sugar load in a liquid form that gets absorbed rapidly," said Lydia Bazzano, an assistant professor of epidemiology at Tulane.

Sources
Fresh Vegetables, Fruits Reduce Diabetes Risk (http://www.sph.tulane.edu/pressroom...)

Lydia A Bazzano, Tricia Y Li, Kamudi J Joshipura and Frank B Hu. Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women. Diabetes Care 2008;31:1311-1317.

Feeling Blue?

About 20-25% of women and 12% of men will experience serious depression at least once in their lifetimes so if you are feeling blue then you are in good company. The symptoms of depression include

• Prolonged sadness, unexplained crying spells, feeling hopeless
• Irritability, anger, worry, agitation, anxiety, restlessness
• Pessimism, indifference, feelings of guilt or worthlessness
• Significant changes in sleep or eating habits
• Persistent lethargy, loss of energy, inability to concentrate, indecisiveness
• Social withdrawal, loss of interest or pleasure in former fun activities
• Unexplained aches and pains
• Recurring thoughts of death and/or suicide

The Pharmaceutical Response

Several decades ago when researchers discovered that a person’s mood was largely affected by the concentrations of certain neurotransmitters in the brain—especially serotonin and dopamine. Pharmaceutical companies wasted no time developing drugs to fool with brain chemistry and eventually came up with drugs called selective serotonin reuptake inhibitors (SSRIs). These drugs alter brain chemistry and change the balance of these two chemicals in the brain and improve mood. SSRI’s include are Prozac, Celexa, Zoloft, Luvox, and Paxil.

The pharmaceutical companies have aggressively marketed SSRIs. Their marketing efforts have focused both on expanding the definition of depression and spreading the belief that depression is a biochemical-based problem that can be solved chemically. It looks like their efforts have been successful because doctors wrote more than 150 million prescriptions for antidepressants.

The Good and the Bad

Consequently millions of people are taking powerful prescription drugs on a long-term basis. I would highly recommend reading a 2005 report of researcher Janet Currie. Her report is one of the very best reports I’ve seen detailing how the pharmaceutical industry literally created a market for SSRI drugs, while at the same time covering up the fact that they are generally ineffective, costly, and loaded with dangerous side effects as well as addictive properties. You might come to the conclusion that pharmaceutical companies are more motivated by profit than by improving your wellbeing.

To see the complete document, The Marketization of Depression: The Prescribing of SSRI Antidepressants to Women, visit www.whp-apsf.ca/pdf/SSRIs.pdf.

An All-Natural Alternative

A natural and safe alternative to SSRI drugs is the compound inositol. While inositol is considered to be a part of the vitamin B complex, but not truly a vitamin. Inositol’s primary use in the body is in the formation of cell membranes. However, it is also involved in the systems that deliver messages from hormones and neurotransmitters to individual cells, and this is how deficiencies of inositol can be related to neurological problems like depression.
Numerous studies have shown that inositol can be equally as effective as the SSRI drugs in the treatment of conditions like depression, bulimia, and obsessive-compulsive disorder, and without any of the dangerous side effects.

Most of the studies have utilized 12 grams a day for depression and 18 grams a day for problems like panic and obsessive-compulsive disorders. Some doctors report excellent results in these same type cases using doses in the range of 3 to 6 grams daily.

Inositol is considered very safe. In a few cases, individuals experience temporary diarrhea and large doses may cause uterine contractions. Thus I do not recommend that you consider taking inositol if you are pregnant.

If you decide to try inositol, I suggest starting with 3 grams mixed with either juice or water and taken each morning. You can also just put the powder in your mouth. It doesn’t matter if you take inositol with or without food. From there, you can gradually increase the dose by an additional 3 grams every 4 or 5 days until either you reach 12 to 18 grams daily or you begin to experience beneficial effects.

In most studies individuals began to see positive results within 4 to 6 weeks. Some people actually see a difference in a matter of days, but it’s worth continuing for at least a couple of months if you don’t get a response that quickly.

Inositol can be purchased in capsules or in a more economical bulk powder. For example, 8 ounces of inositol sells for about $11 at www.allstarhealth.com (I'm not affiliated with All Star Health and don't receive commissions or any other form of compensation from them). At a dose of ¼ teaspoon (600 mg) that’s 378 servings, making inositol inexpensive in addition to being safe and effective. One ounce is about 28.4 grams so an 8 ounce package of inositol contains about 227 grams or about 75 three gram servings.

Quality Health Care?

Just in case you haven’t noticed, there is a health care crisis in the United States; one that is different from the much touted health insurance crisis.  For example, according to researchers at Johns Hopkins Medical School the United States spends 44 percent more per capita on health care than Switzerland, which has the second most expensive health care system in the world.[i]  The same study reported that the per capita health care expenditure in the Untied States was 134 percent more than the average in developed countries.   One might expect that such a large expenditure would result in world-class health care.  It doesn’t.  The United States ranks 27^th in the world in life expectancy at birth and 39^th in infant mortality.  Here are a few more statistics on the state of health care in the United States:

·          Today about 66 percent of U.S. adults, about 134 million people, are overweight or obese.  By comparison, only 44.8 percent of the population was overweight or obese in the period between 1960-1962.

·         Nearly one-third of U.S. adults, about 64 million people, are obese.

·         The percent of children and adolescents who are overweight or obese has increased from 4.2 percent (1963-65) to 17.5 percent (2001-04).

·         Obesity is associated with about 112,000 excess deaths per year in the U.S. population relative to healthy weight individuals.

·         23.5 million people, or 10.7 percent of the U.S. population over age 20 have diabetes.

·         The percentage of the population with hypertension (high blood pressure) has increased from 21.7 percent (1988-94) to 26.7 percent (2001-04).

·         Heart disease is the leading cause of death in the United States.

·         While deaths from heart disease and stroke have declined due to improvements in long-term and emergency care, cancer deaths have remained relatively constant since 1950, at about 200 deaths per 100,000 people.

·         Only 31 percent of adults over age 18 engage in regular physical activity (three or more sessions per week of at least 20 minutes each).

Take control of your health, don't expect your doctor to do it for you!

---

[i] Anderson, G. F., U. E. Reinhardt,  P. S. Hussey, and V. Petrosyan.  (2003).  It’s the Prices, Stupid:  Why the United States is So Different from Other Countries.  Health Affairs, Vol. 22, No. 3, pp. 89-105.

Another Reason for Taking your Vitamin C

You always knew that Vitamin C was good for you, but did you know that it reduces blood pressure?  A recent study has linked high blood levels of vitamin C with lower blood pressure in young women.  This study, which involved about  250 women who were between 11 years old when they entered the study.  It tracked them over a 10-year period and found both their systolic and diastolic blood pressure readings were inversely associated with ascorbic acid levels (Nutrition Journal December 17, 2008; 7:35)

Previous research has already linked high plasma levels of vitamin C with lower blood pressure among middle-age and older adults.  Several studies have examined the effect of vitamin C on blood pressure. Vitamin C, an antioxidant, helps neutralize cell-damaging free radicals. Research has shown that antioxidants can help to reduce high blood pressure, possibly by protecting your body's supply of nitric oxide, a molecule that relaxes blood vessels.

Previous research has also confirmed that adding vitamin C to your diet can help to reverse the degenerative process caused by free radicals resulting in lower blood pressure levels.

In addition vitamin C can also give extra power to other antioxidants, such as catechins, which are naturally occurring antioxidants found in green tea.  Green tea has been linked to heart- and cardiovascular health because it improves both blood flow and the ability of the arteries to relax. One 2007 study discovered that complementing green tea with either citrus juices or vitamin C increases the amount of catechins available for your body to absorb (Science Blog November 13, 2007).

Other natural supplements, in addition to Vitamin C, that can help improve your blood pressure include grape seed extract and olive leaf extract.  Grape seed extract is another  powerful antioxidant that, like Vitamin C, has been shown to reduce blood pressure by an average of 8-12 millimeters. The antioxidant power of grape seed extract comes from proanthocyanidins. Scientific studies have shown that the antioxidant power of proanthocyanidins is 20 times stronger than vitamin C and 50 times stronger than vitamin E.

Finally, one recent study found that  supplement users taking 1,000 mg of olive leaf extract per day showed a substantial dip in their blood pressure and lowered levels of LDL cholesterol. The active agent responsible for the hypotensive action of the olive leaf is oleuropein, which acts as an antioxidant and helps relax and dilate blood vessels.