Last week we looked at all the roles that nitric oxide (NO) plays in the body. The most important of these relate to cardiovascular health. Healthy blood vessels are smooth and flexible, allowing easy passage of blood. NO produced in the endothelium (inner lining) of these vessels tells the underlying layer of smooth muscle to relax, a process called vasodilation. With insufficient NO the arteries become inflexible, resulting in high blood pressure.
High blood pressure damages the artery walls initiating the formation of plaque. Insufficient NO allows platelets and macrophages (a type of white blood cell) to stick to the artery walls forming plaque, and causes proliferation of the smooth muscle cells of the vessels which contributes to the plaque. Low NO levels also increase chronic inflammation which contributes to cardiovascular disease. Constricted, inflexible vessel walls along with plaque formation restrict blood flow to the heart and the rest of the body. This in turn reduces the amount of NO produced, creating what’s known as a “vicious circle”. By age 40 production of NO is less than half of normal. Returning NO levels to normal will halt this process, possibly reverse the formation of arterial plaque, and restore healthy circulation.
Many recent studies have shown that NO plays a critical role in cardiovascular health. Endothelium dysfunction which results in low production of NO is a strong predictor for heart disease. Nearly every risk factor for heart disease either causes or is associated with low NO production: high blood pressure, high LDL and low HDL cholesterol, high triglycerides, diabetes, smoking, inactivity, high homocysteine and aging. Vegetarian and Mediterranean diets, known for their lower risk of heart disease, promote the production of NO. Clinical trials of Neo40, a supplement that increases NO levels, resulted in reduced blood pressure, lower triglycerides, reduced anxiety and increased energy.
For more information on NO and Neo-40 see www.neo40.ca and a book called “The Nitric Oxide (NO) Solution” by Nathan S Bryan and Janet Zand, 2010. For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 30, 2012
August 27, 2012
180 Nitric Oxide – Say “NO” to Disease [27 August 2012]
Nitric oxide (NO) is a simple molecule – just one atom of nitrogen and one of oxygen – but it plays some very important roles in the body. The discovery of NO’s role in cell communication won a 1998 Nobel Prize. I touched on the functions of NO in my June 11 article (#169) on the amino acid arginine. Here is more information on nitric oxide:
• NO lowers blood pressure by relaxing the smooth muscles of the endothelium (lining of the blood vessels) thus dilating the arteries. It also prevents or reverses arterial plaque, keeping the artery walls flexible.
• NO increases blood flow when partially blocked arteries to the heart cause angina pain (which is how nitroglycerine pills work).
• NO increases blood flow when partially blocked arteries to the leg muscles cause muscle pain called intermittent claudication.
• The increased circulation dramatically reduces nerve and joint inflammation, providing relief for arthritis sufferers and improves healing of wounds and diabetic foot ulcers.
• NO lowers cholesterol – a clinical trial found that increasing NO lowered triglycerides by 27% in 30 days, from an average 232 down to 168 (mg/dL).
• Insulin requires NO to function properly; low levels of NO result in insulin resistance which, as I’ve written on extensively in past articles, can lead to obesity, high blood pressure, hyperlipidemia and Type 2 Diabetes.
• Low NO levels are associated with depression; treatment with antidepressants increases NO.
• NO is essential for both short-term and long-term memory.
• NO is also essential for penile erection; a deficiency of NO is a common cause of erectile dysfunction in older men.
• As we age, NO production in our bodies decreases; most people over 40 don’t produce enough. A simple saliva test can tell you where your level is.
Until recently taking arginine has been the best way to increase NO, but a much more effective supplement called Neo40 is now available in Canada. For more information on NO and Neo-40 see www.neo40.ca and a book called “The Nitric Oxide (NO) Solution” by Nathan S Bryan and Janet Zand, 2010.
With all these functions of nitric oxide, and most of us over 40 having insufficient levels, Neo40 has tremendous potential for improving our health in many different ways. I’m excited to learn what it will do for me. How about you?
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
• NO lowers blood pressure by relaxing the smooth muscles of the endothelium (lining of the blood vessels) thus dilating the arteries. It also prevents or reverses arterial plaque, keeping the artery walls flexible.
• NO increases blood flow when partially blocked arteries to the heart cause angina pain (which is how nitroglycerine pills work).
• NO increases blood flow when partially blocked arteries to the leg muscles cause muscle pain called intermittent claudication.
• The increased circulation dramatically reduces nerve and joint inflammation, providing relief for arthritis sufferers and improves healing of wounds and diabetic foot ulcers.
• NO lowers cholesterol – a clinical trial found that increasing NO lowered triglycerides by 27% in 30 days, from an average 232 down to 168 (mg/dL).
• Insulin requires NO to function properly; low levels of NO result in insulin resistance which, as I’ve written on extensively in past articles, can lead to obesity, high blood pressure, hyperlipidemia and Type 2 Diabetes.
• Low NO levels are associated with depression; treatment with antidepressants increases NO.
• NO is essential for both short-term and long-term memory.
• NO is also essential for penile erection; a deficiency of NO is a common cause of erectile dysfunction in older men.
• As we age, NO production in our bodies decreases; most people over 40 don’t produce enough. A simple saliva test can tell you where your level is.
Until recently taking arginine has been the best way to increase NO, but a much more effective supplement called Neo40 is now available in Canada. For more information on NO and Neo-40 see www.neo40.ca and a book called “The Nitric Oxide (NO) Solution” by Nathan S Bryan and Janet Zand, 2010.
With all these functions of nitric oxide, and most of us over 40 having insufficient levels, Neo40 has tremendous potential for improving our health in many different ways. I’m excited to learn what it will do for me. How about you?
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 20, 2012
179 Vitamin D from the Sun [20 August 2012]
Vitamin D is synthesized in our skin from exposure to ultraviolet B (UVB) radiation, but exposure to UV radiation is also associated with increased risk of skin cancer, particularly melanoma. Maintaining optimum levels of vitamin D is important for many reasons, including reducing deaths from many types of cancers. How can we take advantage of the last month of summer and get our vitamin D from sunshine without increasing the risk of skin cancer?
Here is what I’ve learned from the websites of the Vitamin D Council and Dr. Joseph Mercola:
• Both the UVB and the longer wavelength UVA will cause sunburn and increase risk of cancer, but only UVB can create vitamin D.
• Expose to sunlight only during peak UVB hours when the sun is at 50° above the horizon (your shadow is shorter than you). Cover up the rest of the time.
• Expose skin without SPF sunscreen and for a short time only (10-20 minutes). Stop exposure at or preferably before the first hint of pink to avoid sunburn.
• Use a hat and clothing to cover; don’t depend on sunscreen lotion which often blocks only the beneficial UVB and not the harmful UVA, and may contain harmful chemicals. Always protect the face with a hat or safe natural sunscreen.
• Don’t wash exposed skin with soap for 48 hours after exposure to allow the vitamin D to be absorbed (washing or showering with plain water is ok).
• Glass and clouds block UVB but not UVA so you can get a sunburn in your car or on a cloudy day but you can’t make vitamin D.
• Regular low intensity sun exposure does not increase the risk of melanoma and in some cases actually lowers the risk. Studies in the UK link higher exposure to UVB with lower rates of 20 different cancers.
• Optimum vitamin D levels, either from appropriate sun exposure or supplementation, also appear to protect against sunburn – many people report that since taking D supplements they don’t sunburn as easily.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Here is what I’ve learned from the websites of the Vitamin D Council and Dr. Joseph Mercola:
• Both the UVB and the longer wavelength UVA will cause sunburn and increase risk of cancer, but only UVB can create vitamin D.
• Expose to sunlight only during peak UVB hours when the sun is at 50° above the horizon (your shadow is shorter than you). Cover up the rest of the time.
• Expose skin without SPF sunscreen and for a short time only (10-20 minutes). Stop exposure at or preferably before the first hint of pink to avoid sunburn.
• Use a hat and clothing to cover; don’t depend on sunscreen lotion which often blocks only the beneficial UVB and not the harmful UVA, and may contain harmful chemicals. Always protect the face with a hat or safe natural sunscreen.
• Don’t wash exposed skin with soap for 48 hours after exposure to allow the vitamin D to be absorbed (washing or showering with plain water is ok).
• Glass and clouds block UVB but not UVA so you can get a sunburn in your car or on a cloudy day but you can’t make vitamin D.
• Regular low intensity sun exposure does not increase the risk of melanoma and in some cases actually lowers the risk. Studies in the UK link higher exposure to UVB with lower rates of 20 different cancers.
• Optimum vitamin D levels, either from appropriate sun exposure or supplementation, also appear to protect against sunburn – many people report that since taking D supplements they don’t sunburn as easily.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 13, 2012
178 Vitamin D & Fractures [13 August 2012]
Last week I critiqued a study that concluded that calcium and vitamin D were useless in preventing fractures. Among the many oversights of the study was the low dose of vitamin D used, averaging 400 IU daily. The critique suggested that 5,000 would be a better place to start. A new study has just confirmed the significance of dosage to vitamin D’s effect on fracture prevention.
The new study, published in the N Engl J Med in July, analyzed 11 controlled studies of oral vitamin D and hip fractures. Overall those taking vitamin D had a statistically insignificant 10% reduction in fractures, agreeing with the previous study which found no benefit. However, when analyzed by dosage, those taking the highest amount of D (800 or more) had a 30% reduction in fractures which is significant but not as good as it could be. While the researchers called this “high-dose vitamin D supplementation” many still consider it to be far below optimum.
As frustrating as it is to wait for research to be carried out in the optimum range of supplementation, at least these studies are contributing something to our nutritional knowledge. What really annoys me though is the news articles reporting on such studies. Seeking sensation rather than education, journalists jump to conclusions never intended by the researchers. For example one of the headlines for the story of the former analysis read: “Panel’s Thumbs Down to Calcium/Vitamin D supplements” [Philadelphia Inquirer, June 13, 2012]. A more accurate and helpful headline would have been: “RDAs of Calcium and Vitamin D Too Low to Prevent Fractures”.
Having established, once again, the importance of adequate vitamin D levels, how can we take advantage of the last month of summer sunshine and get our vitamin D without increasing the risk of skin cancer? In short, expose skin for a short time during peak UVB period, then cover up. Details next week.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
The new study, published in the N Engl J Med in July, analyzed 11 controlled studies of oral vitamin D and hip fractures. Overall those taking vitamin D had a statistically insignificant 10% reduction in fractures, agreeing with the previous study which found no benefit. However, when analyzed by dosage, those taking the highest amount of D (800 or more) had a 30% reduction in fractures which is significant but not as good as it could be. While the researchers called this “high-dose vitamin D supplementation” many still consider it to be far below optimum.
As frustrating as it is to wait for research to be carried out in the optimum range of supplementation, at least these studies are contributing something to our nutritional knowledge. What really annoys me though is the news articles reporting on such studies. Seeking sensation rather than education, journalists jump to conclusions never intended by the researchers. For example one of the headlines for the story of the former analysis read: “Panel’s Thumbs Down to Calcium/Vitamin D supplements” [Philadelphia Inquirer, June 13, 2012]. A more accurate and helpful headline would have been: “RDAs of Calcium and Vitamin D Too Low to Prevent Fractures”.
Having established, once again, the importance of adequate vitamin D levels, how can we take advantage of the last month of summer sunshine and get our vitamin D without increasing the risk of skin cancer? In short, expose skin for a short time during peak UVB period, then cover up. Details next week.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 6, 2012
177 Preventing Fractures [7 August 2012]
In last week’s column, I warned that when it comes to nutritional advice, not to believe everything you read in the news, and mentioned two items. I discussed a flaw in an otherwise excellent study that found that a synthetic form of vitamin E increases prostate cancer, but then concluded that high doses of all vitamin E should be avoided. Now let’s look at the other study in more detail.
In June 2012 the United States Preventive Services Task Force (USPSTF) published a statement, reported in the New York Times that, based on their analysis of 137 studies, low doses (RDAs) of calcium (1,000mg) and vitamin D (400iu) do not prevent fractures in healthy post-menopausal women and are better avoided due to a slight increased risk of kidney stones.
Not so fast! There are several problems with this analysis, pointed out in a critique by Dr. Allan Spreen of Health Sciences Institute:
• the carbonate form of calcium used in the studies is poorly absorbed so the amount may be insufficient, especially if stomach acid is weak
• the amount of vitamin D is much less than the 5,000 – 10,000 iu that we now know is optimum, especially for the elderly
• magnesium is necessary for healthy bones in about 2:1 ratio of cal:mag
• vitamin K2 is essential to direct the calcium into the bones (and along with magnesium will reduce the risk of kidney stones)
• vitamin C and trace minerals manganese, silica, zinc, copper, strontium, molybdenum and boron are also necessary for healthy bones
• a natural progesterone supplement is recommended for post-menopausal women
• finally, weight bearing exercise is essential to build and maintain healthy bones
To this list I’ll add my own observation that preventing fractures is only one of many functions of calcium and vitamin D, and not the most important one either. So even if they don’t prevent fractures there are good reasons for taking optimum amounts of both nutrients. Another factor not mentioned is that of systemic acidity which leaches minerals from the bones to maintain a healthy pH. Eating more alkalizing foods and or taking alkalizing supplements in addition to calcium will help maintain strong bones.
The last word in the New York Times article is given to a member of USPSTF, Dr. Bibbins-Domingo, whose quote reveals her lack of nutritional knowledge: “For most people there is no need for these supplements and good reason for many not to take them. Vitamin D and calcium are part of a healthy diet. Most people can achieve sufficient doses with a healthy diet”. That might be true for calcium, but unless you regularly eat fish liver, you will never achieve a “sufficient dose” of vitamin D in your diet!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
In June 2012 the United States Preventive Services Task Force (USPSTF) published a statement, reported in the New York Times that, based on their analysis of 137 studies, low doses (RDAs) of calcium (1,000mg) and vitamin D (400iu) do not prevent fractures in healthy post-menopausal women and are better avoided due to a slight increased risk of kidney stones.
Not so fast! There are several problems with this analysis, pointed out in a critique by Dr. Allan Spreen of Health Sciences Institute:
• the carbonate form of calcium used in the studies is poorly absorbed so the amount may be insufficient, especially if stomach acid is weak
• the amount of vitamin D is much less than the 5,000 – 10,000 iu that we now know is optimum, especially for the elderly
• magnesium is necessary for healthy bones in about 2:1 ratio of cal:mag
• vitamin K2 is essential to direct the calcium into the bones (and along with magnesium will reduce the risk of kidney stones)
• vitamin C and trace minerals manganese, silica, zinc, copper, strontium, molybdenum and boron are also necessary for healthy bones
• a natural progesterone supplement is recommended for post-menopausal women
• finally, weight bearing exercise is essential to build and maintain healthy bones
To this list I’ll add my own observation that preventing fractures is only one of many functions of calcium and vitamin D, and not the most important one either. So even if they don’t prevent fractures there are good reasons for taking optimum amounts of both nutrients. Another factor not mentioned is that of systemic acidity which leaches minerals from the bones to maintain a healthy pH. Eating more alkalizing foods and or taking alkalizing supplements in addition to calcium will help maintain strong bones.
The last word in the New York Times article is given to a member of USPSTF, Dr. Bibbins-Domingo, whose quote reveals her lack of nutritional knowledge: “For most people there is no need for these supplements and good reason for many not to take them. Vitamin D and calcium are part of a healthy diet. Most people can achieve sufficient doses with a healthy diet”. That might be true for calcium, but unless you regularly eat fish liver, you will never achieve a “sufficient dose” of vitamin D in your diet!
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
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