Three Ways Diet Sodas Harm Your Health

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Millions of Americans rely on artificial sweeteners to minimize their sugar intake. And really, who can blame them? Sugar has absolutely no nutritional value and can be downright dangerous. In fact, the over-consumption of sugar can be blamed for countless health conditions ranging from diabetes and heart disease to cavities and obesity (and let’s not forget obesity-related diseases like stroke, osteoarthritis, sleep apnea and various cancers).

One of the most widely consumed artificially sweetened products on the market is diet soda. The food and diet industries have fooled much of the population into believing that these calorie-free beverages are the superior choice for our waistlines and overall health. And it makes sense, doesn’t it? After all, zero calories means less weight gain, so who wouldn’t want to indulge in a can or bottle—or two—a day?

Unfortunately, nothing could be further from the truth. Diet sodas are proving to be just as harmful as their sugar-laden counterparts. Here are just a few reasons why.

Tooth Troubles

One of the telltale signs of heavy methamphetamine or crack cocaine use is rotting teeth. And, of course, regular sodas (and other very sugary food products) also cause tooth decay. But who would have ever thought that sugar-free diet soda could have the same exact effect on oral health? Indeed, a shocking study published earlier this year found this to be the case.^1-2

In this study, the lead researcher observed that a woman in her 30s who drank two liters of diet soda every day for three to five years experienced the same tooth decay seen in a 29-year-old meth addict and a 51-year-old habitual crack cocaine user.  (All three participants came from similar socioeconomic backgrounds and admitted to poor oral hygiene habits, as well as not having regular dental exams.)

According to the lead researcher, the severe dental erosion was caused by the extreme acidity of their “drug of choice.” The illegal drugs are naturally acidic—particularly methamphetamine, which requires the use of highly corrosive materials in the manufacturing process—while sodas contain high levels of citric and phosphoric acids. All of these acidic substances prove to be disastrous for the teeth.

Pack on the Pounds

Ironically, these zero-calorie fizzy beverages can actually cause you to gain weight! It all starts with how the brain processes and the body responds to these super-sweet sugar replacements.

In one study, researchers used functional magnetic resonance imaging (fMRI) to evaluate the brain responses young adults had to diet (saccharin-sweetened) soda versus regular (sugar-sweetened) soda. They found that those who drank the diet soda experienced much greater activation of the reward-processing centers of the brain.

In addition, the diet soda drinkers who consumed a greater number of diet sodas had reduced caudate head activation—stimulation of neurons in the brain that are associated with emotions, memory and learning—suggesting that “there are alterations in reward processing of sweet taste in individuals who regularly consume diet soda, and this is associated with the degree of consumption.”³

In other words, artificial sweeteners increase our desire for more fattening sugars, starches and carbohydrates, so by drinking diet soda, you’re more likely to consume additional sweets to calm your cravings. To add fuel to the fire, artificial sweeteners trick our bodies into thinking more sugar is on the way, which leads to the production of more insulin—and more visceral fat.

Diabetes Dangers

And speaking of insulin…diet soda has been linked to a higher risk of type 2 diabetes. This is particularly disturbing considering so many diabetics use artificial sweeteners and drink diet sodas regularly in their efforts to avoid sugar.

In a recent Japanese study, researchers measured the consumption of sugar-sweetened beverages and diet sodas in 2,037 men. They received annual medical exams over a seven-year period to test for diabetes.

During the study period, 170 men developed diabetes, and the researchers found that the diet soda consumption was a significant risk factor.  They concluded, “Diet soda is not always effective at preventing type 2 diabetes, even though it is a zero-calorie drink.”⁴

Another crossover study evaluated the effects of sucralose (Splenda®) on the metabolic response of 17 obese participants. The volunteers underwent two different glucose tolerance tests—one after consuming a sucralose-sweetened beverage and another after consuming plain water (the control).

The results showed that, compared to control, the sucralose caused higher glucose and insulin levels, and a greater peak insulin secretion rate. In conclusion, these researchers wrote, “These data demonstrate that sucralose affects the glycemic and insulin responses to an oral glucose load in obese people who do not normally consume [artificial sweeteners].”⁵

Ditch the Diet Sodas

It should go without saying that we advise that you completely eliminate all artificially sweetened beverages from your diet.

There are plenty of tasty low-calorie or calorie-free alternatives to diet sodas. Using sparkling water as your base, add a splash of freshly squeezed lemon, lime or orange. Or create a 75-25 mixture of sparkling water and cranberry, blueberry or pomegranate juice—not only refreshing, but rich in antioxidants.

Another very healthy zero-calorie alternative is white, green, red or even black tea sweetened with stevia or xylitol—both 100-percent natural sugar alternatives that actually have very positive health benefits.

References:

1. Bassiouny MA. Gen Dent. 2013 Mar-Apr;61(2):38-44.
2. Academy of General Dentistry press release. www.agd.org/media/145594/soda_meth_mouth.pdf.
3. Green E and Murphy C. Physiol Behav. 2012 Nov 5;107(4):560-7.
4. Sakurai M, et al. Eur J Nutr. 2013 Apr 11. [Epub ahead of print.]
5. Pepino MY, et al. Diabetes Care. 2013 April 30. [Epub ahead of print.]

http://www.wholehealthinsider.com/whole-health-update/three-surprising-ways-diet-sodas-harm-your-health/

What You Don’t Know About the HPV Vaccine

23 August 2013

Vaccines have been hailed as one of the greatest medical achievements of the past century. Just in the past 12 years alone, several new vaccines—rotavirus, meningococcal, herpes zoster and pneumococcal—have been introduced, bringing the number of preventable diseases for which the U.S. recommends vaccination to a whopping 17.

By some estimates, routine vaccinations prevent 42,000 deaths and 20 million cases of disease—and save nearly $14 billion in health care costs.¹


The safety and effectiveness of vaccines, as well as the recommended vaccination schedule, have been hotly debated over the years. But no vaccine has caused quite as much controversy as the series of shots given to protect against human papilloma virus (HPV).

Understanding HPV

There are more than 100 types of HPV, about 40 of which are sexually transmitted. Genital HPV infection is extremely common, affecting about 20 million Americans ages 15-49.

At least 50 percent of sexually active men and women have HPV at some point in their lives. In the majority of these people (up to 90 percent), the infection remains symptomless and clears on its own within two years. However, persistent and unmanaged HPV infections can cause a variety of health problems, ranging from genital warts to cancers of the cervix and, much less commonly, vulva, vagina, penis, anus and throat.

Researchers developed the HPV vaccine—Gardasil®—to protect against the four strains of the virus (6, 11, 16 and 18) that cause up to 75 percent of cervical cancers, 90 percent of genital wart cases, 70 percent of vaginal cancers and 50 percent of vulvar cancers.

Gardasil is marketed as highly safe, with only minor side effects that include soreness and other irritation at the injection site, headache, fever, nausea, dizziness and fainting. On the surface, a vaccine with a good safety profile that can prevent the development of several types of cancer sounds fantastic.

Unfortunately, as with most matters in conventional medicine, you have to dig beneath the surface to find out the real truth—and with the HPV vaccine, the possible risks are far greater than Big Pharma would have you believe…especially since the drug is marketed primarily to teenage girls.

Concerning Side Effects

More and more parents are starting to take note of the potential side effects associated with Gardasil. According to a study published earlier this year, parents listed safety concerns/side effects as one of their primary concerns for refusing the HPV vaccine for their daughters, and that number increased from 4.5 percent in 2008, to 7.7 percent in 2009, to 16.4 percent in 2010. And the intent to not vaccinate for HPV increased from 39.8 percent in 2008 to 43.9 percent in 2010.²

Why such a backlash? Because this vaccine has little long-term data to really prove that it’s as safe as its maker—pharmaceutical giant Merck—claims. In fact, Gardasil was studied for less than three years in only about 26,000 children under the age of 16 before being released in 2006. And now, seven years later, research is starting to uncover some of the more serious downfalls associated with Gardasil. ³

According to the National Vaccine Information Center, which compared the number of adverse reactions between Gardasil and Menactra (a meningococcal vaccine), “death and serious health problems such as stroke, blood clots, cardiac arrest, seizures, fainting, lupus and rechallenge cases are reported three to 30 times more frequently after Gardasil vaccination than after meningococcal (Menactra) vaccination.”³


The Tip of the Iceberg

As if those reactions aren’t bad enough, one study found that five patients came down with “multifocal or atypical demyelinating syndromes” (in other words, multiple sclerosis-like symptoms) within 21 days of getting their Gardasil shot.⁴

Another study published in July looked at the medical history of three young women who developed secondary amenorrhea (i.e., their normal menstrual periods completely stopped) following their HPV vaccinations. In all three cases, sexual development, ultrasounds and genetic testing appeared normal. Additional evaluations revealed specific antibodies, which suggested that the vaccine triggered an autoimmune response. Sadly, doctors diagnosed these girls with primary ovarian failure.

The researchers wrote, “We documented here the evidence of the potential of the HPV vaccine to trigger a life-disabling autoimmune condition. The increasing number of similar reports of post HPV vaccine-linked autoimmunity and the uncertainty of long-term clinical benefits of HPV vaccination are a matter of public health that warrants further rigorous inquiry.”⁵

And yet another study published earlier this year linked HPV vaccinations with autoimmune manifestations similar to lupus.⁶

Guard Your Kids From Gardasil

With such a questionable safety record emerging, why put your kids in harm’s way, to “protect” against a virus that the body can usually clear on its own?

And for those who have chronic HPV, appropriate management of the virus can prevent it from causing problems in the long run. In addition, regular yearly (or more often, if medically advised) Pap tests can easily detect abnormal cervical changes so they can be promptly treated.

In contrast, the potential serious and long-term effects of Gardasil may not be nearly as treatable or manageable.

So what should you do about the HPV vaccine? The answer is clear. Steer clear.

References:

1. Centers for Disease Control and Prevention. www.cdc.gov/mmwr/preview/mmwrhtml/mm6019a5.htm.
2. Darden PM, et al. Pediatrics. 2013 Apr;131(4):645-51.
3. National Vaccine Information Center. www.nvic.org/NVIC-Vaccine-News/February-2009/Monday,-February-09,-2009-Gardasil-Death—Brain-D.aspx.
4. Sutton I, et al. Mult Scler. 2009 Jan;15(1):116-9.
5. Colafrancesco S, et al. Am J Reprod Immunol. 2013 Jul 31. [Epub ahead of print.]
6. Gatto M, et al. Clin Rheumatol. 2013 April 28. [Epub ahead of print.]

http://www.wholehealthinsider.com/immune-system/what-you-dont-know-about-the-hpv-vaccine/

Mediterranean Diet and Cardiovascular Disease

 

Published on June 3rd, 2013 | by VRP Staff

More Evidence to Support the Mediterranean Diet in Cardiovascular Disease

The New England Journal of Medicine published more research supporting the protective effect of the Mediterranean diet on cardiovascular disease. The Mediterranean diet is characterized by increased intake of vegetables, fruits, beans, whole grains, nuts, olives and olive oil along with some cheese, yogurt, fish, poultry and wine, with only small amounts of red meat, eggs and sweets.

The investigators assigned 7,447 adults between 55 and 80 years of age at high cardiovascular risk, but without cardiovascular disease, to one of three diets. The diets included:

1. Mediterranean diet supplemented with extra-virgin olive oil
2. Mediterranean diet supplemented with mixed nuts
3. Control diet with advice to reduce dietary fat

The subjects received quarterly individual and group educational sessions and free extra-virgin olive oil, mixed nuts or small nonfood gifts depending on the diet assignment. The researchers followed the subjects for 4.8 years to determine the rate of major cardiovascular events including myocardial infarction, stroke or death from cardiovascular causes.

The researchers identified 288 cases of major cardiovascular events among the subjects. The investigators found that among the subjects assigned to the Mediterranean diet supplemented with extra-virgin olive oil, the risk of major cardiovascular event was reduced by 30 percent compared to the subjects on the control diet. Additionally, the subjects assigned to the Mediterranean diet supplemented with mixed nuts showed a 28 percent decrease in the risk of major cardiovascular events compared to the subjects assigned to the control diet.

The study authors concluded, “Among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.”

Reference:
Estruch R, et al. N Engl J Med. 2013 Feb 25. [Epub ahead of print.]

http://www.wholehealthinsider.com/heart-health/more-evidence-to-support-the-mediterranean-diet-in-cardiovascular-disease/

Polyunsaturated Fatty Acid Ratio Associated with Atherosclerosis

 

Published on June 3rd, 2013 | by VRP Staff

According to a new study published in January 2013 the ratio of omega-3 to omega-6 fatty acids correlates to atherosclerotic plaque deposition in subjects currently being treated with lipid-lowering medication. It is estimated that coronary artery disease affects 16.8 million Americans. The American Heart Association reports that the lifetime risk of having cardiovascular disease after age 40 is two in three men and more than one in two women.

One hundred and one (101) subjects underwent intravascular ultrasound to assess coronary atherosclerosis at the beginning of the study and again after eight months of statin therapy.
Additionally, researchers evaluated levels of serum omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and the omega-6 fatty acid arachidonic acid (AA).

The investigators found after eight months of statin therapy, 46 percent of subjects showed atheroma progression (swelling of artery wall, with accumulation of calcium, cholesterol and various cells and tissues) and 54 percent of subjects showed atheroma regression.

The researchers found that as the ratios of EPA:AA, DHA:AA and EPA+DHA:AA increased, the percentage change in plaque volume decreased. Also, as the EPA:AA and EPA+DHA:AA ratios increased, the percentage change in the fibrous component of the plaque decreased. Additional analysis showed that EPA+DHA:AA ratio is a significant predictor of percentage change in atheroma volume and the amount of fibrous material in the atheroma.

The researchers stated, “In conclusion, decreases in serum omega-3 to omega-6 polyunsaturated fatty acid ratios are associated with progression in coronary atherosclerosis evaluated using virtual histology intravascular ultrasound in statin-treated patients with coronary artery disease.”

Reference:
Nozue T, et al. Am J Cardiol. 2013;1:6-11.

http://www.wholehealthinsider.com/heart-health/polyunsaturated-fatty-acid-ratio-associated-with-atherosclerosis/

Caffeinated Coffee Related to Decreased Risk of Diabetes

 Published on June 3rd, 2013

A new study published in February 2013 indicates that caffeinated coffee intake protects against diabetes in women. Diabetes is the leading cause of kidney failure, non-traumatic lower-limb amputations and new cases of blindness, as well as a major cause of heart disease and stroke among adults in the United States. The risk for death among individuals with diabetes is approximately twice that of individuals of similar age who don’t have diabetes.

The subjects included 75,140 adults between 45 and 75 years of age. The subjects completed questionnaires regarding diet and lifestyle. The researchers followed the subjects for 14 years to identify the development of diabetes.

During the follow-up period, the researchers identified 8,582 cases of diabetes. The investigators found that, among women, three cups of coffee or more per day was associated with a 34 percent decrease in the risk of developing diabetes compared to the women that drink less than one cup per day. The researchers showed that among the male subjects, drinking three cups of coffee or more per day reduced the risk of developing diabetes by 11 percent compared to the men that drank less than one cup of coffee per day.

For coffee, the researchers demonstrated a decrease in risk of diabetes with three cups or more per day of 35 percent for men and 14 percent for women. The investigators did not find a significant association between decaffeinated coffee intake and the risk of developing diabetes.

The investigators stated, “In this multiethnic population, regular, but not decaffeinated, coffee intake was much more protective against diabetes in women of all ethnic groups than in men.”

Reference:
Doo T, et al. Public Health Nutr. 2013 Feb 27:1-9. [Epub ahead of print.]

http://www.wholehealthinsider.com/blood-sugar/caffeinated-coffee-related-to-decreased-risk-of-diabetes/

Low Vitamin D Levels Associated with Diabetes

Published on May 1st, 2013

In February 2013, a prospective study reports that vitamin D deficiency is an independent risk factor for the development of impaired fasting glucose and diabetes. The National Health and Nutrition Examination Survey reports that 35.3 percent (73.3 million) of American adults have either diabetes or impaired fasting glucose.

The researchers evaluated 117,960 adults between 40 and 70 years of age without diabetes, including 83,526 with normal blood sugar and 34,434 with impaired fasting glucose. The investigators measured serum 25-hydroxyvitamin D and followed the subjects for up to two years to assess the development of impaired fasting glucose or diabetes.

During the follow-up period, 10.3 percent of the subjects with normal blood sugar at the beginning of the study developed impaired fasting glucose and 1.8 percent of the subjects developed diabetes. The investigators found an inverse relationship between serum 25-hydroxyvitamin D levels and progression to impaired fasting glucose and diabetes, meaning as vitamin D levels increased, the risk of progression to diabetes or impaired fasting glucose decreased.

More specifically, the risk of progression from normal blood sugar to impaired fasting glucose in the subjects with a serum vitamin D of 25 nmol/L or less was increased by 13 percent compared to the subjects with serum vitamin D of 75 nmol/L or greater.

Similarly, compared to the subjects with a serum vitamin D level of 75 nmol/L or greater, the subjects with a serum vitamin D of 25 nmol/L or less had a 77 percent increased risk in progression from normal blood sugar to diabetes. The risk of developing diabetes from impaired fasting blood glucose was increased by 43 percent in the subjects with serum vitamin D of 25 nmol/L or less compared to the subjects with serum vitamin D of 75 nmol/L or greater.

The investigators stated, “Vitamin D deficiency appears to be an independent risk factor for the development of impaired fasting glucose and diabetes.”

Tsur A, et al. Diabetes Care. 2013 Feb 7. [Epub ahead of print.]

http://www.wholehealthinsider.com/research-corner/low-vitamin-d-levels-associated-with-diabetes/?

Green Tea Enhances Blood Sugar Metabolism

Published on June 3rd, 2013

In a recently published study, scientists report that green tea extract improves blood sugar metabolism in diabetic rats. The American Diabetes Association states that 25.8 million Americans have diabetes.

Scientists evaluated the impact of green tea in healthy and diabetic rats. The rats received 300 mg/kg body weight of green tea extract daily for 30 days. The researchers evaluated blood glucose, insulin, hemoglobin and hemoglobin A1c, which measures long-term blood sugar control. The investigators also assessed key enzymes of carbohydrate metabolism including hexokinase, pyruvate kinase, lactate dehydrogenase, glucose-6-phosphatase, fructose-1,6-bisphosphatase, glucose-6-phosphate dehydrogenase, glycogen synthase and glycogen phosphorylase.

The investigators found that green tea supplementation in diabetic rats resulted in significantly reduced levels of plasma glucose and hemoglobin A1c and increased levels of insulin and hemoglobin. Additionally, the researchers showed that alterations in the carbohydrate metabolism enzymes seen in diabetic rats were reverted to near normal levels by the supplementation with green tea extract. The investigators also determined that green tea supplementation to the diabetic rats improved muscle and hepatic glycogen content, suggesting the anti-hyperglycemic potential of green tea extract.

The scientists stated, “This study indicates that the administration of green tea extract to diabetic rats resulted in alterations in the metabolism of glucose with subsequent reduction in plasma glucose levels.”

Reference:
Sundaram R, et al. Phytomedicine. 2013 Feb 27. [Epub ahead of print.]

http://www.wholehealthinsider.com/blood-sugar/green-tea-enhances-blood-sugar-metabolism/?

Folate Levels Impact Cognitive Test Scores

Published on June 3rd, 2013

In February 2013, the Journal of Nutrition reported that folate levels correlated with cognitive test scores in children. Previous research has shown that both folate and vitamin B12 are associated with cognitive function in the elderly. Vitamin B12 and folate play an important role in nervous system functioning including neurotransmitter synthesis.

The subjects included 5,365 children between 6 and 16 years of age. The investigators measured serum vitamin B12 and folate levels. The children underwent cognitive evaluation using the Wide Range Achievement Test-Revised and the Wechsler Intelligence Scale for Children-Revised.

The researchers found that higher serum folate levels correlated to higher reading and block design scores in the children. More specifically, the children with the highest serum folate levels scored 3.28 points higher on the reading test compared to the children with the lowest folate levels. The investigators did not find an association between serum vitamin B12 levels and test scores.

The researchers concluded, “In the largest study to date, higher folate concentrations were associated with better reading and block design scores. These associations appear to be biologically plausible and merit further study.”

Reference:
Nguyen CT, et al. Nutr. 2013 Feb 6. [Epub ahead of print.]

http://www.wholehealthinsider.com/single-vitamins/folate-levels-impact-cognitive-test-scores/?

Osteoarthritis Related to Vitamin K Deficiency

Published on June 3rd, 2013

The American Journal of Medicine published a study in March 2013 reporting that subclinical vitamin K deficiency is associated with increased risk of developing knee osteoarthritis. Currently, osteoarthritis affects nearly 27 million Americans age 25 and older.

Researchers evaluated 1,180 subjects with an average age of 62 years and average body mass index (BMI) of 30 kg/m2. The subjects underwent knee x-rays and MRIs at the beginning of the study and again after 30 months. The investigators also measured plasma phylloquinone (vitamin K) levels at the beginning of the study.

The researchers found that subclinical vitamin K deficiency was associated with a 56 percent increased risk of knee osteoarthritis and 139 percent increased risk of cartilage lesions, compared to the subjects with sufficient vitamin K. The subjects with subclinical vitamin K deficiency were also 33 percent more likely to develop osteoarthritis in one or both knees compared to neither knee.

The investigators stated, “In the first such longitudinal study, subclinical vitamin K deficiency was associated with increased risk of developing radiographic knee osteoarthritis and MRI-based cartilage lesions. Further study of vitamin K is warranted given its therapeutic/prophylactic potential for osteoarthritis.”

Reference:
Misra D, et al. Am J Med. 2013;3:243-8.

http://www.wholehealthinsider.com/single-vitamins/osteoarthritis-related-to-vitamin-k-deficiency/?

Magnesium - The True “Magic Bullet” for Optimum Health

2013
by Alicia Potee

It can ease constipation and heartburn. It can preserve your memory. It can even take on heart disease and high blood pressure.

But it’s not some breakthrough nutrient poised to take the health industry by storm.

It’s magnesium—plain old magnesium.

Yet, given its effectiveness in nearly every body system, statistics show you probably aren’t getting enough of it. Research suggests that as much as 57 percent of the population doesn’t meet the RDA of magnesium every day. And, to make matters worse, your body’s absorption of this crucial mineral decreases with age.^1-2

That’s a dangerous trend—because magnesium might actually be the most critical supplement in your arsenal.

It plays a key structural role in your bones and cells. It’s a vital ingredient in energy production—not to mention the generation of protein, lipids and key protective antioxidants. Worse yet, without it, nerve and cell communication, muscle contraction and wound healing would be all but impossible. ³

Needless to say, magnesium provides a long list of practical (and often life-saving) benefits. Let’s take a look at a few of them in more detail.

Boost GI Health

Doctors have relied on magnesium salts as a natural cure for constipation and dyspepsia for decades. You know it better as milk of magnesia.

Magnesium salts are able to attract water to your intestines. This helps to stimulate gut motility and soften bowels. ⁴ (Though modern over-the-counter forms—like Maalox^®—are designed to minimize its laxative effects and maximize its acid-fighting power.)

But these everyday uses aren’t the only support magnesium offers your gut. Recent research shows it can reduce your risk of colon polyps and colorectal cancer, too.

In a meta-analysis published in the September 2012 issue of the American Journal of Clinical Nutrition, scientists discovered a 13 percent lower risk of colorectal adenomas for every extra 100 mg/day increase in magnesium intake. The mineral had a similar effect on colon cancer, reducing risk by 12 percent. ⁵

Around the same time, another meta-analysis appeared in the European Journal of Clinical Nutrition.

 In it, Chinese researchers examined data from over eight studies and 300,000 subjects. They found that magnesium intake cut colorectal cancer risk by an average of 11 percent. ⁶

As you can see, adequate magnesium intake is more than helpful for gut health. It’s absolutely vital.

Powerful Relief for Aching Muscles

Ever wonder why those Epsom salt soaks feel so good when you’re stressed?

The answer is magnesium sulfate—the key ingredient behind this time-tested remedy.

Because magnesium plays such a big role in the nerve and cell communication behind muscle contraction, its benefits are two-fold. It relaxes and energizes your muscles.

For starters, it can ward off those crippling cramps that creep up during exercise. Magnesium regulates calcium flow into the nerve cells, which prevents overcontraction. Plus, low levels of this mineral can pave the way to greater muscle tension, soreness, fatigue and spasms. ⁷

Luckily, supplementation has the opposite effect. In fact, a small, blinded trial of 24 patients with fibromyalgia showed that long-term supplementation with a combo of magnesium and malic acid can yield significant reductions in muscle pain and tenderness. ⁸

Adequate magnesium intake is essential for muscle performance, too—especially as you get older.

Researchers examined this link in a recent clinical study of more than 1,000 adults over the age of 65.

The results appeared in the August 2006 issue of the American Journal of Clinical Nutrition. They found that higher serum magnesium levels have a significant link to better grip strength, lower-leg muscle power, knee extension torque and ankle extension strength. ⁹

Cut Risk of Heart Disease Death in Half

Given magnesium’s role in muscle health, this next benefit shouldn’t surprise you. It offers unparalleled support for the most important muscle in your body—your heart.

Plenty of studies have demonstrated the value of magnesium in preventing any number of serious heart maladies. It’s a first line of defense against arrhythmia (a condition that can lead to sudden death). ¹⁰ And supplementation can improve problems like weakness, chest pains and palpitations in patients with mitral valve prolapse too. ¹¹

Magnesium also packs a serious punch against hypertension—one of the primary risk factors for stroke. Clinical research shows that daily supplementation with this mineral can cause significant declines in systolic, diastolic and mean blood pressure. ^12-13

So it’s no wonder that a recent Japanese study of nearly 60,000 men and women showed that high dietary magnesium intake can cut your risk of dying from heart disease in half. ¹⁴

Boost Your Memory

Magnesium has a few lesser-known tricks up its sleeve, too. For example, scientists theorize that by elevating your brain’s magnesium stores, you can boost receptor signaling and improve synapse integrity and function. ¹⁵ Animal research shows that a new magnesium compound (called magnesium-L-threonate) may be able to enhance learning ability, working memory and long- and short-term memory. ¹⁶

A controlled clinical trial investigating this benefit in humans is underway now. But, in the meantime, filling up on magnesium may be one easy way to keep your mind sharp.

Give Insomnia the Boot

Magnesium can help you get a good night’s sleep, too. Of course, that makes perfect sense when you consider everything else that this mineral can do.

Chronic insomnia is actually one of the main hallmarks of magnesium deficiency. High magnesium diets, on the other hand, are associated with deeper, sounder sleep. ¹⁷

Both links are most likely related to magnesium’s essential role in sidelining muscle tension and cramping, which are common causes of sleep disturbances. But studies show that magnesium can also tame twitchy limbs. Clinical research points to this mineral as an effective foil against restless leg syndrome—both decreasing movement and increasing nighttime sleep. ¹⁸

And that means more peaceful nights may only be a single supplement away.

Magnificent Magnesium

Clearly, magnesium plays many important roles in optimum health. To ensure you have adequate levels of this vital mineral, aim for 600-800 mg of magnesium per day.

Magnesium oxide is a good form for overall health. For more specific conditions, you can work with your healthcare provider to ensure you are getting the right form and amount of magnesium to meet your particular needs.

References:

1. Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
2. United States Department of Agriculture, Agricultural Research Service. Nutrient Intakes.
3. Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-47.
4. Anderson PO, Knoben JE. Handbook of Clinical Drug Data. 8th ed. Stamford, CT: Appleton & Lange, 1997.
5. WarkPA, et al. Am J Clin Nutr. 2012 Sep;96(3):622-31.
6. Chen GC, et al. Eur J Clin Nutr. 2012 Nov;66(11):1182-6.
7. WHFoods Fact Sheet. “Magnesium.”
8. Russell IJ, et al. J Rheumatol. 1995;22:953-8.
9. Dominiquez LJ, et al. Am J Clin Nutr. 2006 Aug;84(2):419-26.
10. University of Maryland Medical Center Fact Sheet. “Magnesium.”
11. Lichodziejewska B, et al. Am J Cardiol. 1997;79:768-72.
12. Sanjuliani AF, Int J Cardiol. 1996;56:177-83.
13. Widman L, et al. Am J Hypertens. 1993;6:41-5.
14. Daniells, Stephen. “Dietary magnesium may lower risk of death from heart disease.” 29 May 2012. www.nutraingredients-usa.com.
15. Abumaria N, et al. J Neurosci. 2011 Oct 19;31(42):14871-81.
16. Slutsky I, et al. Neuron. 2010 Jan 28;65(2):165-77.
17. “Insomnia: Studies confirm calcium and magnesium effective.” 08 Sept. 2009. www.medicalnewstoday.com.
18. Hornyak M, et al. Sleep. 1998;21:501-5.

Source:   http://www.wholehealthinsider.com/heart-health/the-true-magic-bullet-for-optimum-health/

5 Health Myths that May be Cutting Your Life Short

March 2013

 

By many accounts, conventional medicine is based on a set of ingrained and misleading beliefs that continue to be practiced by thousands of doctors that, rather than preventing disease or preserving good health, often actually promote illness or disease.

 

Here are five such health myths that could be negatively impacting your health.

 

1. Drink Milk for Strong Bones

 

For decades, physicians and government agencies have drilled into our heads that calcium is the key to strong, healthy bones—and that milk is the best dietary source of this all-important mineral. And how can we not truly believe that milk and other dairy products are the be-all and end-all for good bones? Along with medical professionals touting dairy’s supreme benefits, the “Got Milk?” campaign has been advertising the powers of cow’s milk for bone health for almost 20 years—with great success.

 

Various minerals and other nutrients make up bone, with calcium being a main player. However, if our bones were made strictly of calcium, they would not provide nearly the support necessary to get us through life’s everyday tasks. Bones are made of a variety of substances—including magnesium, vitamins A, D and K, and substances like chondroitin sulfate—that work together synergistically to provide strength, flexibility and resilience.

 

Not only that, but when it comes to calcium sources, dairy is not your only—or even your best—option. In fact, dairy could have the opposite of its intended effect and actually deplete your bones of important minerals.

 

Like all animal protein, milk has an acidic effect on your body and lowers the pH of your blood. To get back to a healthier, slightly alkaline state, your body pulls calcium from your bones. Why? Because calcium and other minerals happen to have a great acid-neutralizing effect, and the majority of these alkalinizing minerals reside in your bones.

 

Once calcium is pulled out of the bones, it leaves the body through the urine, so the net result of consuming dairy is actually a depletion of calcium from the body, despite milk’s high calcium content. In fact, research confirms that long-term consumption of milk and dairy products does not reduce the risk of osteoporotic fractures.¹

 

Rather than dairy, get your calcium from leafy green vegetables (kale, spinach, broccoli, Swiss chard and collard greens), raw seeds (particularly sesame and flax) and raw nuts (especially almonds and Brazil nuts). In addition, choose almond or rice milk, which provides calcium without acidifying effects. Finally, for extra assurance that you’re getting enough bone-building calcium, take a calcium supplement every day.

 

2. Save Your Skin By Avoiding the Sun

 

Yes, excessive exposure to the sun can cause age spots, wrinkles and skin cancer. No one disputes that fact. But avoiding the sun altogether is a mistake, as well.

 

When you expose your skin to ultraviolet radiation from the sun for mere minutes a day, your body produces vitamin D—one of the most underrated, yet incredibly important nutrients.

 

Unfortunately, the prolific use of sunscreen to protect against skin cancer has interfered with the body’s ability to absorb ultraviolet rays. This, along with the mistaken medical advice to avoid the sun whenever possible, means that almost 50 percent of the worldwide population is deficient in D—an estimated one billion people!²

 

Research has only just begun to uncover the many benefits of adequate vitamin D in the body. It is necessary for the absorption of calcium, but also for the prevention of certain types of cancer, heart disease, high blood pressure, type 2 diabetes, depression and cognitive impairment.²

 

It is nearly impossible to get enough vitamin D strictly through diet. You can take a D supplement, which is effective, but sun exposure is the most reliable and certainly the cheapest way to ensure you have sufficient amounts of this nutrient in your system.

 

If you’re fair skinned, going outside for just 10 minutes in the midday sun and exposing as much skin as possible (sans sunscreen) can produce up to 10,000 IU of vitamin D! (Darker-skinned individuals may need up to 20 minutes of exposure.)

 

And don’t worry—your body self-regulates and produces only the D that it needs. So you can’t “overdose” on vitamin D that’s synthesized through sun exposure.

 

3. You Need Fluoride for Healthy Teeth

 

Research into fluoride began in 1901, but it wasn’t until 1944 that the first large-scale study of fluoridated water and its effect on tooth decay began in Grand Rapids, Michigan. During that 15-year study, researchers found that the cavities among children born after the city added fluoride to the water supply dropped by more than 60 percent.³

 

Even today, fluoride continues to be dental medicine’s main weapon in the battle against tooth decay. Almost every toothpaste on the market contains fluoride, and more than 200 million Americans drink fluoridated water.³

 

However, the safety of fluoride remains hotly debated, mainly because, in addition to preventing cavities, it also potentially causes a whole slew of negative problems. In fact, further research even challenges the notion that fluoride prevents tooth decay,⁴ and links it to oral, bone, liver and thyroid cancers,⁴ as well as infertility.^5-6

 

Depending on where you live, fluoride-free toothpaste can be hard to come by. One readily available brand is Tom’s of Maine. Just be sure to read the box carefully, as they make both fluoride and fluoride-free options. You can also choose to brush with warm water and baking soda.

 

4. Mammograms Prevents Death from Breast Cancer

 

Medical professionals advocate for yearly mammograms, claiming they can prevent breast cancer deaths. But, the research simply doesn’t pan out.

 

For one, mammograms not only give false positives, which spur additional testing (exposing the patient to more radiation) and biopsies (which often show no cancer is present), but new research finds that mammograms lead to overdiagnosis and hence overtreatment of breast cancer.

 

Researchers looked at data from 1976 through 2008 to track how many breast cancers were found early (still confined to the breast) using mammogram, versus those cancers found later, after the cancer had spread.

 

They discovered that while the use of mammograms did more than double the number of early-stage cancers detected, it didn’t fare so well when it came to late-stage cancer. In fact, late-stage cancer detections dropped by just eight percent.

 

The researchers concluded: “Despite substantial increases in the number of cases of early-stage breast cancer detected, screening mammography has only marginally reduced the rate at which women present with advanced cancer. Although it is not certain which women have been affected, the imbalance suggests that there is substantial overdiagnosis, accounting for nearly a third of all newly diagnosed breast cancers, and that screening is having, at best, only a small effect on the rate of death from breast cancer.”⁷

 

A healthy lifestyle—eating a balanced diet, exercising regularly, avoiding tobacco and reducing your exposure to environmental toxins and estrogen mimics—really is the best way to prevent disease. Of course, if you are in the high-risk category for breast cancer (i.e. you have a strong family or personal history of cancer), screenings are critical. However, if you are healthy and lower risk, discuss your personal need for mammograms with your physician and make an informed decision with him or her.

 

5. Avoid “Fattening” Coconut

 

Coconut has an unfortunate reputation. Because it contains so much fat (90 percent saturated fat, in fact), most people think it’s on the list of “no-no” foods. But that couldn’t be further from the truth. In fact, coconut is a great source of many amino acids, vitamins and minerals, including potassium magnesium, phosphorus, vitamin C and riboflavin.

 

There is a big difference between animal-based saturated fats and the saturated fats found in coconuts. Animal fats are made of short-chain triglycerides, while the fat in coconut is actually a medium-chain triglyceride. This type of fat gets transported directly to your liver, where it is converted into energy ready to be used immediately.

 

Also, 45 percent of the saturated fat found in coconut is lauric acid, which gets converted in your body to monolaurin. This compound, found in breast milk, strengthens a baby’s immune system, helps promote normal brain development and keeps bones healthy.⁸ Better yet, coconut has anti-inflammatory and anti-fungal properties.^9-10

 

There are many ways to enjoy coconut’s benefits. There’s the meat, water and milk (made from the meat and water puréed together), as well as the oil, which is great for sautéing and baking. Just be sure to choose organic, unrefined, virgin coconut oil to avoid unwanted heat processing or chemicals.

 

References:

1. Feskanich D, et al. Am J Public Health. 1997 Jun;87(6):992-7.
2. Nair R and Maseeh A. J Pharmacol Pharmacother. 2012 Apr-Jun;3(2):118-26.
3. National Institute of Dental and Craniofacial Research. www.nidcr.nih.gov/oralhealth/topics/fluoride/thestoryoffluoridation.htm.
4. https://www.litalee.com/documents/Fluoride%20-%20A%20Modern%20Toxic%20Waste.pdf.
5. Kumar N, et al. Toxicol Int. 2012 May-Aug;19(2):182-7.
6. Izquierdo-Vega JA, et al. J Appl Toxicol. 2010 Nov 19. doi:10.1002/jat.1600.
7. Bleyer A and Welch HG. N Engl J Med. 2012 Nov 22;367(21):1998-2005.
8. Verall-Rowell VM, et al. Dermatitis. 2008 Nov-Dec;19(6):308-15.
9. Intahphuak S, et al. Pharm Biol. 2010 Feb;48(2):151-7.
10. Ogbolu DO, et al. J Med Food. 2007 Jun;10(2)384-7.

http://www.wholehealthinsider.com/whole-health-update/five-health-myths-that-may-be-cutting-your-life-short/

Did You Know? March 2013 Edition

March 2013

Did You Know?

• You can stop a sneeze if you push your nose upward with your finger.
• If you smoke, you could lose an average of two teeth every 10 years.
• Listening to music—any type at all—can improve your mood in the workplace.
• Your liver performs over 500 functions.
• If your spouse snores, you lose an average of two hours of sleep a night.
• The average adult uses 88 pounds of oxygen every day.
• When you look at someone you love, your pupils dilate. Interestingly, they do the same thing when you look at someone you dislike.
• Your stomach acid is strong enough to dissolve razor blades.
• Avocados are a fruit, not a vegetable, botanically speaking. They contain more protein than any other fruit.
• According to scientists, the higher your IQ, the more you dream.
• Your right lung is larger than your left lung, thanks to the location of and space needed to accommodate your heart.
• A shark’s cornea is so similar to a human’s that it has been used in eye surgery.
• Real life trumps fiction. Turns out, the human eye can discriminate between 500 shades of gray.
• Worcestershire sauce is made from dissolved anchovies.
• People who hold their cell phones up to their ear to talk are 2.5 times more likely to develop cancer in areas of the brain that are adjacent to that side of their head.
• Have trouble sleeping? It could be because your brain is more active and you tend to think more at night than during the day.
• People in the U.S. spend more than $50 billion every year on diet plans, diet books, diet pills and special meals.
• Presbyterian minister Sylvester Graham—inventor of the graham cracker—believed that eating meat made people sexually promiscuous.
• Statistics show that people who consume one to two diet sodas per day are 57 percent more likely to become overweight.
• Americans eat more than 22 pounds of tomatoes each year, half of which is in the form of tomato sauce and ketchup.

http://www.wholehealthinsider.com/newsletter/did-you-know-march-2013-edition/

Create a Nutritional Foundation With Five Supplements

No date of article


In an ideal world, we would get all the vitamins and minerals we need through our diets.

Unfortunately, we don’t live in a perfect world, and our nutrition usually falls short of where it should be. Much of our produce is conventionally grown in nutrient-depleted soils, and unhealthy substances like sugar, trans fats, high-fructose corn syrup, fast food and processed junk food have become staples in many Americans’ diets.

This is why having a daily supplement regimen is so important. Supplements help fill nutritional voids that we all inevitably experience, even if we try to maintain healthy, balanced diets most of the time.

Luckily, you don’t have to go overboard with the amount of supplements you take every day. There are five key supplements you should be taking on a daily basis to create a strong nutritional foundation.

Multivitamin

Think of a multivitamin as your nutritional safety net. It fills the gaps in your diet and ensures that you get all the vitamins and minerals you need.

Despite sensationalistic news reports in the mainstream media expressing the potential “dangers” of multis, there is an overwhelming amount of positive research in support of multivitamin use.

Well-designed studies have shown that multivitamins can lessen cardiovascular risk factors —namely high blood pressure and inflammatory marker C-reactive protein)¹ —and improve nutritional status in older adults, as well as those who avoid entire categories of food (like dairy, grains or gluten).^2-3 And no obstetrician would go without recommending the use of prenatal multivitamins during pregnancy to help reduce the risk of low birth weight in newborns by up to sevenfold,⁴ as well as the risk of a variety of birth defects.

Even the American Dietetic Association agrees that “consumption of a wide variety of nutritious foods is the best way to maintain health and prevent chronic disease,” but that “additional nutrients from supplements can help some people meet their nutritional needs.”⁵

Vitamin D3

Often called “the sunshine vitamin,” vitamin D is a fat-soluble vitamin that’s necessary for the absorption of calcium. But research recently has uncovered many other important benefits associated with adequate levels of D in the body, including the prevention of certain cancers, heart disease, high blood pressure, type 2 diabetes, depression and cognitive impairment.⁶

However, researchers are finding that more and more people are deficient in this critical nutrient.⁷ In fact, almost 50 percent of the worldwide population is deficient in D —an estimated one billion people!⁶

The prolific use of sunscreen to protect against skin cancer has interfered with the body’s ability to absorb ultraviolet rays, so the body is often not able to naturally synthesize the vitamin D it needs every day.

Furthermore, very few foods naturally contain vitamin D, with fatty fish like salmon and tuna as the only two truly beneficial sources. For this reason, many foods are routinely fortified with D, including many dairy products and breakfast cereals.

Even so, vitamin D deficiency has obviously become a widespread problem, so much so that we recommend that you supplement this critical nutrient every day.

Be sure to choose vitamin D3, a more effective and bioavailable form of the vitamin. Aim for 1,000-5,000 IU a day, depending on your current vitamin D blood levels.

Probiotics

Many people think of bacteria as bad or harmful. But nothing could be further from the truth. Beneficial strains of bacteria —called probiotics —actually help keep you healthy and prevent a variety of conditions and diseases.

Up to 500 different species of bacteria reside in your gastrointestinal tract alone,⁸ all existing in harmonious balance —at least most of the time. It’s only when the bad strains of bacteria get out of control that problems can occur. This can result in conditions as simple as diarrhea or digestive upset to more complex or serious systemic infections.

Moreover, research has shown that probiotic supplementation and having an abundance of beneficial bacteria in your system can prevent many serious health problems outside of the digestive conditions, including gestational diabetes, obesity, food allergies, high cholesterol, type 2 diabetes and even cardiovascular disease.^9-14

For all of these reasons, it’s a great idea to take a probiotic every day to ensure that the beneficial forms of bacteria in your system always have the competitive edge.

Omega-3 Fatty Acids

The health benefits of omega-3 fatty acids are seemingly endless. Whether you are talking about EPA or DHA, research has shown that omega-3s protect the heart and help to prevent heart disease.¹⁵

But the protective nature of omega-3s isn’t limited to the cardiovascular system. A myriad of research shows that these essential fatty acids also protect the brain from Alzheimer’s disease, the joints from arthritis, the eyes from dry eye and cataracts and contribute to healthy fetal development.^16-19

Wild, cold-water fish such as salmon, mackerel and tuna are excellent dietary sources of omega-3s, as are krill and squid. However, eating seafood every day is not recommended due to the potential mercury content in many types of fish.

Therefore, taking a fish or krill oil supplement every day is the easiest way to make sure that you get this important nutrient. Be sure the supplement you choose has been tested for mercury, lead and other contaminants.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a powerful antioxidant that is particularly critical for heart health.

CoQ10 acts as an escort in the body, shuttling electrons from the food we eat to produce adenosine triphosphate (ATP) —a nucleotide that contains energy used for a myriad of metabolic processes (in this case, to help your heart do its job).

CoQ10 also scavenges free radicals in the body, helping to protect your heart and arteries from oxidative stress and inflammation.

Studies have shown that CoQ10 supplementation can reduce the risk of coronary artery disease and improve outcomes in cases of heart failure.^20-21 Interestingly, research indicates that deficits of CoQ10 could compromise brain function as well, leading to memory decline. According to one study, maintaining healthy levels of CoQ10 can slow brain deterioration by 44 percent.²²

However, as we age, our body’s natural production of CoQ10 declines, which is why supplementation becomes so important. It becomes exponentially more critical if you take statin drugs, as statins deplete the CoQ10 in your body. According to one study, just 30 days of statin use can decrease your CoQ10 levels by up to 50 percent!²³

Aim for 50-100 mg of CoQ10 (as ubiquinol) per day, preferably with a meal.

References:

1. Wang C, et al. Asia Pac J Clin Nutr. 2009;18(1):121-30.
2. Barringer TA, et al. Ann Intern Med. 2003 Mar 4;138(5):365-71.
3. Harvard Women’s Health Watch. January 2007. www.health.harvard.edu/newsletters/harvard_womens_health_watch/2007/January.
4. Scholl TO, et al. Am J Epidemiol. 1997 Jul 15;146(2):134-41.
5. Marra MV and Boyar AP. J Am Diet Assoc. 2009 Dec;109(12):2073-85.
6. Nair R and Maseeh A. J Pharmacol Pharmacother. 2012 Apr-Jun;3(2):118-26.
7. Ginde AA, et al. Arch Intern Med. 2009 Mar 23;169(6):626-32.
8. http://www.vivo.colostate.edu/hbooks/pathphys/digestion/basics/gi_bugs.html.
9. Barrett HL, et al. Acta Diabetol. 2012 Dec;49 Suppl 1:1-13.
10. Arora T, et al. Nutrition. 2012 Dec 31. [Epub ahead of print.]
11. Gigante G, et al. Dig Dis. 2011;29(6):540-9.
12. Starovoitova SA, et al. Mikrobiol Z. 2012 May-Jun;74(3):78-85.
13. Panwar H, et al. Diabetes Metab Res Rev. 2012 Dec. 5. [Epub ahead of print.]
14. Rajiv S, et al. Cardiovasc Dis Res. 2010 Oct-Dec;1(4):213-4.
15. Kris-Etherton PM, et al. Circulation. 2002;106:2747-57.
16. Laurin D, et al. J Alz Dis. 2003;5(4):315-22.
17. Katz J, et al. PAIN. 2007;129(1):210-23.
18. Tuo J, et al. Am J Pathol. 2009 Aug;175(2):799-807.
19. Swanson D, et al. Adv Nutr. 2012 Jan;3(1):1-7.
20. Lee BJ, et al. Nutrition. 2012 Mar;28(3):250-5.
21. Fotino AD, et al. Am J Clin Nutr. 2012 Dec 5. [Epub ahead of print.]
22. Shults CW, et al. Arch Neurol. 2002 Oct;59(10):1541-50.
23. Rundek T, et al. Arch Neurol. 2004 Jun;61(6):889-92.

Source:  Create a Nutritional Foundation With Five Supplements

Iron Overload Can Result in Poor Health

No date of article

by Carolyn Pierini, CLS (ASCP), CNC

Examining the body’s iron status through routine blood chemistry testing may uncover a silent killer especially in men. Iron overload (excess) may present without symptoms, disrupting the balance of inflammation especially in the liver and contributing to conditions such as liver cirrhosis, arthritis, dementia, stroke, vascular disease, and bronzing of the skin.

The protein transferrin is involved in the recycling and transport of iron in the blood. Calculating the percent of transferrin saturation can detect early iron overload and possibly save a life. Simply multiply the serum iron value by 100 and then divide the result by the TIBC (total iron binding capacity) value. With a result greater than 50 percent, iron overload or the more severe, hemochromatosis, should be ruled out. Serum ferritin, another iron-bearing protein, is also clinically important.

With conditions of high iron an aggressive program of iron removal by a health care provider is advised. Reducing consumption of iron-rich foods and regular blood donation can help decrease iron stores. Detoxification support efforts including adequate fiber for optimal gut transit and supplemental iron-free mineral support to antagonize iron accumulation are recommended.

As one effect of excess iron may be to increase the production of free radicals or oxidative stress, it is prudent to increase antioxidant protection by consuming an antioxidant-rich diet and also by taking supplemental antioxidants such as Extension Antioxidant II. Deviations in iron levels, low or high, lead to health issues. Checking the body’s iron status is easily accomplished through routine blood chemistry analysis yet is often overlooked and excluded from testing. Make sure it is included in your next blood work-up.

Source:  Iron Overload Can Result in Poor Health

Green Tea Modulates Several Cardiovascular Risk Factors

November 2012

A double-blind, placebo-controlled trial published in June 2012 reports that green tea extract alters insulin resistance and cardiovascular risk factors in obese, hypertensive subjects. Green tea (Camellia sinensis) contains catechins with potent antioxidant and free-radical scavenging activity.

The subjects included 56 obese individuals with hypertension. The subjects received 379 mg of green tea extract or placebo daily for three months. The researchers assessed the subjects for key measures, including blood pressure, plasma lipid and glucose levels, creatinine levels for kidney function, and insulin levels and insulin resistance at the beginning of the study and again after three months of supplementation. The investigators also evaluated levels of the inflammatory markers tumor necrosis factor-alpha and C-reactive protein (CRP), as well as total antioxidant status.

The researchers found that, after three months of supplementation with green tea extract, both systolic and diastolic blood pressure significantly decreased compared to the placebo group. In addition, fasting serum glucose, insulin levels and insulin resistance also decreased in the green tea extract group compared to the placebo group.

The green tea extract group also had significantly lower levels of the inflammatory markers tumor necrosis factor-alpha and CRP and higher total antioxidant status. Furthermore, the researchers showed that the subjects in the green tea extract group had reductions in total and low-density lipoprotein (LDL) cholesterol and triglycerides, and increased high-density lipoprotein (HDL) cholesterol.

The study authors stated, “In conclusion, daily supplementation with 379 mg of green tea extract favorably influences blood pressure, insulin resistance, inflammation and oxidative stress, and lipid profile in patients with obesity-related hypertension.”

Reference:

Bogdanski P, et al. Nutr Res. 2012;6:421-7.

Source:  Green Tea Modulates Several Cardiovascular Risk Factors

Understanding and Overcoming Thyroid Dysfunction

November 2012

by Chris D. Meletis, ND

One of the most common reasons patients visit my office is because they are chronically tired and fatigued. Although there are many causes of fatigue, a poorly functioning thyroid gland is often the culprit behind their low energy levels.

If you’re fatigued, this may be your problem as well. Low thyroid function or hypothyroidism not only can zap your energy levels—it can also be to blame for other symptoms such as:

• Increased sensitivity to cold
• Constipation
• Pale, dry skin
• Sluggishness
• A puffy face
• Hoarse voice
• Elevated blood cholesterol and liver enzyme levels
• Unexplained weight gain
• Muscle aches, tenderness and stiffness
• Pain, stiffness or swelling in your joints
• Muscle weakness
• Heavier than normal menstrual periods
• Brittle fingernails and hair
• Depression

Hypothyroidism also is associated with an increased risk of heart disease—and new research indicates that the reason why may be because hypothyroid patients have a higher level of the inflammatory marker C-reactive protein and a higher level of homocysteine, an amino acid linked to heart disease.¹

Conversely, hyperthyroidism—when your thyroid goes into overdrive—can also cause fatigue as well as the following symptoms:

• Palpitations
• Heat intolerance
• Nervousness
• Insomnia
• Breathlessness
• Increased bowel movements
• Light or absent menstrual periods
• Fast heart rate
• Trembling hands
• Weight loss
• Muscle weakness
• Warm, moist skin
• Hair loss
• Staring gaze

If you have any of the symptoms above, it’s time to talk to your doctor about getting your thyroid tested. But first, it’s critical to make certain that you’re getting the right thyroid tests.

Do You Have a Healthy Thyroid?

I have found that testing for free T3, free T4, thyroid stimulating hormone (TSH) and reverse T3 (rT3) provides the most accurate initial picture of how the thyroid is functioning.

T4 (thyroxine) and T3 (triiodothyronine) are important thyroid hormones. Yet, even with normal levels of T3 and T4, it’s possible to still have the symptoms of hypothyroidism, which may be due to excessive production of rT3 in the body. Reverse T3 competes with T3 at important binding sites, which is a problem because rT3 is inactive and therefore not as beneficial as T3.

It’s normal for your body to produce some rT3. In fact, the liver constantly converts T4 to rT3 to get rid of excessive amounts of T4. Normally, about 40 percent of T4 is converted to T3 and 60 percent is converted to rT3.²

However, the production of rT3 can rise after emotional or physical stress, after you get the flu, after surgery, car accidents or any acute injury, diabetes, aging or even being on drugs like beta blockers and amiodarone. If you’re under chronic stress and your adrenal glands are producing too much cortisol, your production of rT3 may skyrocket.

When looking at thyroid test results, it’s not necessarily the levels of reverse T3 alone that are important—although if rT3 is high that’s a signal something is wrong. But it’s really the ratio between rT3 and free T3 that tells the full story. To calculate the ratio, divide the free T3 by the reverse T3 (free T3 ÷ rT3). Holistic providers often suggest that the ratio should be 20 or larger. Anything lower indicates potential cause for concern.

It’s also important to test for free T3 and free T4 rather than total T3 and total T4. This is because total T3 and total T4 doesn’t tell you how much of the T3 and T4 are doing their proper jobs in the body. In other words, total T3 and total T4 can’t show you whether your body is using these two thyroid hormones effectively.

Lastly, your doctor may also want to do an ultrasound on your thyroid, especially if it’s enlarged. In addition, if there is concern of autoimmune thyroid disease, ordering a thyroid peroxidase antibody and anti-thyroglobulin antibody level is a common next step.

Pinpointing the Cause

If your test results indicate you’re hypothyroid (we’ll talk more about hyperthyroidism later), it’s important to ask: What is causing the sluggish thyroid? Because, without addressing the cause of the problem, we can’t find a true solution.

A one-size fits all approach doesn’t work. In fact, in the Colorado Thyroid Disease Prevalence Study, 60 percent of the subjects taking thyroid medication still didn’t have normal TSH levels.³

First, we need to look at the factors that inhibit proper production of thyroid hormones. One of those factors is stress, which increases the conversion of T4 to rT3 and suppresses the production of T3 and TSH. Extreme exercise can have the same effect.

Environmental toxins also inhibit proper production of thyroid hormones. Perchlorate, a toxin found in rocket fuel, pesticides, herbicides and household bleach, is commonly found in the water supply and in food. Researchers have linked increased urinary perchlorate to higher levels of TSH in women with normal serum T4.^4-5

Bisphenol A, found in canned foods and even cash register receipts, as well as phthalates, which are found in cosmetics, shampoos and other common products, both disrupt thyroid gland function.

Using data from the National Health and Nutrition Examination Survey, researchers examined whether there was a connection between phthalate and BPA levels and thyroid function in 1,346 adults and 329 adolescents. Among adults, researchers observed that the higher the metabolites of a particular type of phthalate, the lower the levels of total T4, free T4 and total T3. High phthalate metabolites also were associated with higher thyroid-stimulating hormone.

High urinary BPA levels were linked to low total T4 and TSH. In adolescents, high phthalate metabolites were associated with high total T3.⁶ The results further confirmed that there is indeed a link between the toxins we’re exposed to every day and altered thyroid.

Another substance we’re exposed to frequently is fluoride, which inhibits proper production of thyroid hormones. Currently, an estimated 300 million people are exposed to fluoridated water, including 5.5 million in the United Kingdom and 144 million in the U.S.^7-8

This means that a massive number of people are exposed to fluoride, which spells trouble for the thyroid gland. In one study, researchers evaluated thyroid function in rats consuming a diet with added fluoride. The rats were evaluated for serum levels of the thyroid hormones T3, free T3, T4 and free T4. The results of the study showed that the rats fed the diet with added fluoride had significantly decreased levels of all four thyroid hormone measurements.⁹

But what about in humans? Turns out similar effects occurred in a study of 123 subjects evaluated for thyroid hormone levels. Prolonged consumption of drinking water with elevated levels of fluoride caused an increase in thyroid stimulating hormone (TSH) released from the pituitary, decreased levels of T3 and a more intense absorption of radioactive iodine by the thyroid as compared to healthy individuals who consumed drinking water with the normal fluorine concentration.¹⁰

Another study evaluated thyroid and immune function in individuals exposed to fluoride at work. The researchers showed that in the workers with subclinical hypothyroidism (low thyroid), T3 was reduced in 51 percent of subjects exposed to the fluoride. Furthermore, alterations in immune system function were more pronounced in these workers, causing increased numbers of T-lymphocytes (white blood cells), but decreased functional activity of these cells.¹¹

Other Thyroid-Blockers

People who have celiac disease are often plagued by thyroid problems, possibly due to the fact they have a hard time absorbing selenium, a nutrient essential for proper thyroid function. Celiac disease also occurs more often in people with autoimmune thyroid diseases.¹²

Chronic infections are also known to decrease blood levels of T4, T3, TSH and selenium.¹³
Additionally, certain foods (called goitrogens) may inhibit thyroid function. Soy is possibly the worst offender. It can interfere with thyroid hormone absorption to the point where people taking thyroid hormone replacement for underactive thyroid continue to be hypothyroid until they either stop consuming soy or significantly increase their doses of thyroid hormone.¹⁴

In humans, infants fed soy formula developed goiter. However, in post-menopausal women and healthy young men, soy intake did not affect thyroid function.^15-16

In another study, there was a three-fold increased risk of developing full-blown hypothyroidism in female patients with subclinical hypothyroidism who consumed 16 mg of soy phytoestrogens per day. Ironically though, insulin resistance, CRP and blood pressure declined in the patients on soy.¹⁷

Other foods thought to inhibit thyroid function include peaches and cruciferous vegetables (broccoli, cauliflower, cabbage, etc.).

Mammograms and Dental X-Rays

Although conventional medicine disputes the claim that mammograms or dental x-rays can increase the risk of thyroid cancer, the reality is that no one can say for sure how much radiation exposure it will take to cause one person to develop cancer. Radiation exposure is, after all, cumulative.

In fact, in an article published in March 2012, one group of researchers asked whether diagnostic radiation causes cancer and concluded, “We don’t know, but we should act as if it does.”¹⁸

Therefore, it’s extremely important to ask for a proper shield around your thyroid when undergoing these tests.

Helping the Thyroid Thrive

Now that we’ve discussed the factors that inhibit thyroid function, let’s look at what the thyroid needs to stay healthy.

Most importantly, the thyroid craves balanced levels of iodine. Even mild iodine deficiency is associated with multinodular goiter (enlarged thyroid).¹⁹

Iodine deficiency is more common than you would think. This is because the amount that’s added in salt isn’t enough to compensate for the fact you’re exposed regularly to substances that compete with iodine. Bromide is one of those substances.

Bromide is found in sodas like Mountain Dew in the form of brominated vegetable oil. It also lurks in pesticides (methyl bromide), some breads (as potassium bromate), hot tub cleansers, some asthma inhalers and prescription drugs, plastic products, personal care products, fire retardants and some fabric dyes.

Diets both low and high in iodine are associated with hypothyroidism. This is supported by studies that have shown that both low and high urinary iodine excretion are associated with hypothyroidism. High intake of iodine also increases the risk of Hashimoto’s thyroiditis.^20-21 So achieving balanced iodine levels is key.

Taking an iodine sufficiency test is the best way to determine if you’re deficient in this important nutrient. You can take this test at home and the results will help determine how much you should supplement with.

Depending on the results, a supplement regime can be determined. For healthy individuals under the care of a physician, a starting dose is often 6.25 to 12.5 mg per day of the most beneficial form of iodine, which is a combination of iodine and iodide. This blend of iodide and iodine has been clinically shown to be better tolerated and provide the maximum benefit.

Selenium is another nutrient crucial to a healthy thyroid. The human thyroid gland contains one of the highest selenium contents of any tissue in the body. Selenium is present in thyrocytes (cells in the thyroid gland) and thyroid tissue and helps provide antioxidant defense against significant amounts of hydrogen peroxide resulting from thyroid hormone production.^22-23

Because of the interaction of iodine and selenium in thyroid metabolism—and the fact that iodine replacement increases oxidative metabolism in thyroid tissue—if you’re deficient in both selenium and iodine, replacement of both minerals is necessary to support thyroid function.²⁴

Studies using 50 mcg selenium daily in goiter endemic areas in Zaire have resulted in significant improvement of symptoms, while serum levels of T4 and reverse T3 dropped to normal range, serum total T3 improved and serum TSH levels stayed within normal ranges.²⁵

I suggest supplementing up to 200 mcg per day—anything beyond that is excessive and can be toxic.

Vitamin D deficiency also spells trouble for the thyroid. The prevalence of vitamin D deficiency was significantly higher in patients with autoimmune thyroid disorders compared with healthy individuals (72 percent versus 30.6 percent), as well as in patients with Hashimoto’s thyroiditis compared to patients with non-autoimmune thyroid disorders (79 percent versus 52 percent).

Additionally, significantly low levels of vitamin D were documented in patients with autoimmune thyroid disorders that were related to the presence of antithyroid antibodies and abnormal thyroid function tests, suggesting vitamin D is involved in the development of autoimmune thyroid disorders.²⁶

Given this, testing for vitamin D levels, either through your doctor or an at-home test, is a good idea. Depending on what the test reveals, supplementing with 2,000 to 5,000 IU per day may be warranted.
Other nutrients important for thyroid function include iron, tyrosine, zinc and vitamin C. Consuming a good detoxification supplement also can help rid the body of thyroid-disrupting toxins.

Treating Hyperthyroidism

For some people, the problem isn’t a sluggish thyroid, but rather a thyroid that has gone into overdrive, causing hyperthyroidism. Hyperthyroidism is a serious condition, and left untreated, it can be life threatening.

Here are a couple of items that I have used in my practice. However, I would like to emphasize that it is essential that you work with a skilled provider when dealing with hyperthyroidism, as the condition requires close monitoring of many organ systems in the body beyond just the thyroid gland.

In my practice, I have found Lycopus europaeus (also known as gypsywort) to be very helpful in hyperthyroid patients. It has a long history of traditional use in treating hyperthyroidism.

Additionally, in an animal study, Lycopus europaeus caused a long lasting decrease of T3 levels. Researchers also observed a pronounced reduction of T4 and thyroid stimulating hormone (TSH) concentrations 24 hours after application of the test solution by gavage.²⁷

Another useful nutrient in hyperthyroidism is L-carnitine. Increased thyroid activity increases loss of L-carnitine through the urine. Individuals suffering from hyperthyroidism may, therefore, require supplemental L-carnitine. Clinical trials have shown that doses of 2,000 to 4,000 mg per day of L-carnitine are helpful.^28-29

Risk Factors for Thyroid Cancer

Several factors may play a role in the development of thyroid cancer. The first is iodine deficiency. Iodine is crucial to the thyroid, as mentioned above.

In addition, some studies have proposed that sex hormones may play a role in the development of thyroid cancer. One study published in February 2012 found a similar link between sex hormones and thyroid cancer. Researchers compared 99 female subjects (average age 40) who had thyroid cancer to 51 healthy women (mean age 36).

Patients with thyroid cancer had more frequent menstrual cycle disturbances, used hormone-containing medicines more frequently, had spontaneous miscarriages more frequently and their duration of lactation was significantly shorter than in controls. The mean serum estradiol (estrogen) level in women with thyroid cancer was significantly higher than in the controls. The mean serum progesterone level was higher in the controls than in patients with thyroid cancer.³⁰

According to the researchers, “The results of these studies imply that estrogens may at least modify the proliferation of thyroid cancer cells. The sex hormones probably intensify the actions of other carcinogens as well.”

A study published in June 2012 explored another risk factor for thyroid cancer—vitamin D deficiency. In the study, 212 patients undergoing thyroidectomy (removal of the thyroid) had their preoperative 25-hydroxyvitamin D3 levels recorded. There was a strong link between thyroid cancer and vitamin D deficiency in these subjects.³¹

Protect Your Thyroid, Protect Your Health

Having your doctor perform thyroid testing can help pinpoint the true cause of your fatigue. If your thyroid is the cause of your plummeting energy levels, weight gain, depression and other problems, giving this gland what it needs to stay healthy will make a huge difference in how you feel.

References

1. Christ-Crain M, et al. Atherosclerosis. 2003 Feb;166(2):379-86.
2. http://www.stopthethyroidmadness.com/reverse-t3/.
3. Canaris GJ, et al. Arch Intern Med. 2000 Feb 28;160(4):526-34.
4. Blount BC, et al. J Expo Sci Environ Epidemiol.2007;17:400-7.
5. Steinmaus C, et al. Perspect. 2007;115:1333-8.
6. Meeker JD, Ferguson KK. Environ Health Perspect. 2011 Oct;119(10):1396-402.
7. Phipps KR, et al. BMJ. 2000 Oct 7;321(7265):860-4.
8. www.fluoridealert.org/fluoride-facts.htm.
9. Wang H, et al. Toxicol Ind Health. 2009 Feb;25(1):49-57.
10. Bachinski PP, et al. Probl Endokrinol (Mosk). 1985 Nov-Dec;31(6):25-9.
11. Balabolkin MI, et al. Ter Arkh. 1995;67(1):41-2.
12. Miskiewicz P. Endokrvnol Pol. 2012;63(3):240-9.
13. Gärtner R. J Trace Elem Med Biol. 2009;23(2):71-4.
14. Fruzza AG. Pediatrics. 2012 Aug 20. [Epub ahead of print.]
15. de Souza Dos Santos MC, et al. Food Chem Toxicol. 2011 Oct;49(10):2495-502.
16. Dillingham BL. Thyroid. 2007 Feb;17(2):131-7.
17. Sathyapalan T. J Clin Endocrinol Metab. 2011 May;96(5):1442-9.
18. White SC. Aust Dent J. 2012 Mar;57 Suppl 1:2-8.
19. Giray B, et al. J Trace Elem Med Biol. 2010 Apr;24(2):106-10.
20. Laurberg P, et al., Thyroid. 2001 May;11(5):457-69.
21. Duarte GC, et al. J Pediatr Endocrinol Metab. 2009 Apr;22(4):327-34.
22. Dickson RC, Tomlinson RH. Clin Chim Acta. 1967;16:311-21.
23. Kohrle J. Biochimie. 1999;81:527-33.
24. Contempré B, et al. J Clin Endocrinol Metab.1991;73:213-5.
25. Contempré B, et al. Clin Endocrinol (Oxf). 1992;36:579-83.
26. Kivity S, et al. Cell Mol Immunol. 2011 May;8(3):243-7.
27. Winterhoff H, et al. Arzneimittelforschung. 1994 Jan;44(1):41-5.
28. Salvatore B, et al. The Journal of Clinical Endocrinology and Metabolism. 86(8);201:3579-94.
29. Salvatore B, et al., Annals of the New York Academy of Sciences. Nov 2004;1033:158-67.
30. Przybylik-Mazurek E, et al. Gynecol Endocrinol. 2012 Feb;28(2):150-5.
31. Roskies M, et al. J Otolaryngol Head Neck Surg. 2012 Jun 1;41(3):160-3

Source:  Understanding and Overcoming Thyroid Dysfunction

Five Warning Signs of Heart Problems

21 February 2013

Chances are, you’re aware of the obvious signs of a heart attack: chest pain, extreme weakness or fatigue, nausea, clamminess and pain in other parts of the body like the jaw or back (particularly in women). Experiencing these symptoms could mean that you’re having a heart attack, and you should seek medical treatment right away.

Unfortunately, these are all signs of an imminent heart attack. If only your body could give you some warning signs in advance that a heart attack or other heart issues was headed your way! Being given alert that problems could be on the horizon could at least buy you some time to try to avert the issue.

The good news is, there are. Research has uncovered some symptoms that, on the surface, seem unrelated to the heart—and often are blown off as insignificant or “not that big of a deal” by many patients. But, upon closer examination, they can be predictors of heart problems and should be taken seriously. Let’s take a look at five of these little-known warning signs of heart problems.

Erectile Dysfunction

Difficulty maintaining an erection can affect more than your sex life. It can be a sign of atherosclerosis—a buildup of plaque in the arteries, which reduces blood flow to organs.

In the earlier stages of atherosclerosis, smaller arteries (like those in the penis) often get blocked up before larger arteries (like those supplying blood to the heart). The plaque deposits reduce blood flow to the penis, making it difficult to get an erection.

One study published in January 2013 highlights just how much of a heart disease predictor erectile dysfunction can be. Researchers followed 95,038 men, 10,159 of whom were treated for or died of cardiovascular disease. They found that the risks of cardiovascular disease and death increased steadily with the severity of erectile dysfunction. They noted that their findings “give support for [cardiovascular disease] risk assessment in men with erectile dysfunction.”¹

Sleep Apnea

Sleep apnea is a disorder in which a person’s breathing is interrupted while sleeping. This interruption is most often caused by an airway blockage—usually when tissue in the back of the throat collapses. People with this condition can stop breathing repeatedly throughout the night—sometimes up to hundreds of times—which causes oxygen deprivation to the brain and body.

If left untreated, sleep apnea can lead to a variety of heart conditions, like high blood pressure and heart attack, due to the fact that the reduced oxygen intake leads to less oxygen feeding the heart. Sleep apnea also increases inflammation in the body—another risk factor for heart conditions.

According to a recent study, a certain group of men with sleep apnea seem to be at higher risk for heart problems than women. Researchers followed 1,927 men and 2,495 women who were free of heart disease and heart failure at baseline. After almost nine years, they found that sleep apnea was a significant predictor of heart disease (including heart attack and death) in men ages 40 to 70, but not in women or older men.²

Bleeding Gums

We often associate bleeding gums with not flossing enough or, more seriously, gingivitis—inflammation of the gums due to long-term buildup of plaque (a substance made of bacteria and food debris that is completely unrelated to the arterial plaque associated with heart disease). But if you have a consistent problem with bleeding gums, it’s time to talk to your dentist and your doctor about your heart health.

There are a couple reasons why the health of your gums is connected to the health of your heart. First, the poor circulation often seen in patients with heart disease could contribute to bleeding gums and gingivitis.

Second, research supports the idea that oral bacteria can spread into the bloodstream and contribute to arterial plaque.

In one study of 657 people, researchers analyzed 4,561 oral plaque samples (an average of seven samples per person) and assessed them for 11 different types of bacteria. They also conducted cardiovascular assessments and testing on the participants.

They found that, overall, higher levels of periodontal bacteria were related to greater carotid artery intima-media thickness (thickness of the innermost layers of the arterial walls). In addition, white blood cell values were higher in those who had more bacteria in their systems. They concluded that there is a “direct relationship between periodontal microbiology and subclinical atherosclerosis.”³

One of the easiest and cheapest ways to keep your gums healthy and reduce your risk of gingivitis is to floss every day. Flossing removes plaque from teeth and prevents it from accumulating. Visiting your dentist for regular teeth cleanings is also an excellent idea.

Edema

Sometimes, our bodies retain water, which causes swelling—a condition known as edema. This can happen for a variety of reasons, including allergic reactions, low levels of certain proteins in the body, injuries or infections, a blockage in the lymph system, pregnancy and the use of certain medications.

On a more serious level, edema can also be an indicator of heart disease. When the heart weakens as a result of disease, it pumps blood less efficiently. This causes fluid to build up, especially in the legs and feet—the areas furthest from your heart, which take the most work to pump blood to.

Shortness of Breath

While shortness of breath, along with other symptoms, could indicate that a heart attack is currently happening, it could also be a sign of future heart troubles. This is because a weak heart pumps less oxygen through the body, which could result in shortness of breath.

The feeling of constantly feeling out of breath should not be ignored because of its sheer significance in predicting heart disease risk. In one study of almost 18,000 participants, researchers found that the rate of death from cardiac causes was significantly higher in people who reported shortness of breath than in those patients who did not. And among the participants who had no history of heart problems, those with shortness of breath had four times the risk of sudden death from cardiac causes, as compared to patients with no shortness of breath.⁴

What To Do

If you have any of these symptoms or conditions—especially two or more of them—visit your doctor as soon as possible. Consider these symptoms your body’s way of telling you something larger and more serious could be wrong…but with swift and proper medical treatment, serious consequences can be prevented.

And even if no underlying heart issues are found, there are treatments for these bothersome health issues that will allow you to live a more active and/or fulfilling life.

The bottom line: See your doctor. Don’t wait.
 
References:

1. Banks E, et al. PLoS Med. 2013 Jan 10(1):e1001372. doi: 10.1371/journal.pmed.1001372. Epub 2013 Jan 29.
2. Gottlieb DJ, et al. Circulation. 2010 Jul 27;122(4):352-60.
3. Desvarieux M, et al. Circulation. 2005 Feb 8;111(5):576-82.
4. Abido A, et al. N Engl J Med. 2005 Nov 3;353:1889-98.

Source:  Five Little-Known Warning Signs of Heart Problems