470 Nutritional Support for the Elderly [7 May 2018]

In a recent webinar Dr. Philip Rouchotas ND of the Bolton Naturopathic Clinic in Ontario, shared his nutritional protocol for his elderly patients, especially those with neurodegenerative diseases like Alzheimer’s, MS, and Parkinson’s, and those with mild cognitive impairment or traumatic brain injury. He believes most people over 60, and everyone over 70, will experience rapid and significant benefits from this program.

The base of the program is the Mediterranean Diet (more on this another week) along with physical exercise (aerobic and resistance) and mental exercise (chess, bridge, video games).

Step 1 deals with nutritional deficiencies which are “epidemic” among North American seniors for three main reasons: loss of appetite (they eat less); change in appetite (they prefer saltier, fattier, less nutrient-dense foods); and digestive impairment (they absorb fewer nutrients). Step 1 supplements:
• A good multivitamin with trace minerals and activated B’s
• Whey protein (30g) – prevents muscle loss; halves number of viral infections (colds)
• Creatine (2.5g) – prevents muscle loss (even while in a cast); with Parkinson’s slows requirement for increasing dopamine dose
• Fish Oil (1000-2000mg total EPA + DHA) – a 2:1 ratio works best

After a few months on Step 1 the elderly should have regained some strength and be ready to add a few more products from Step 2 to further improve their health:
• CoQ10 (100mg x2) – improves mitochondrial function, increases energy for muscle and brain function
• Acetyl-L-Carnitine (2g) – cofactor in mitochondria, necessary for burning fat for energy; doubles survival time in ALS patients
• Melatonin (as needed up to 20mg) – nerve cell antioxidant, benefits elderly even if sleep is not an issue
• Ginkgo biloba (120-240mg) – use if meds allow (blood thinners are a contraindication); improves cerebrovascular function (blood flow to the brain)
• Lion’s Mane (1g x2) – prevents cognitive impairment due to amyloid beta plaque; improves brain function in Mild Cognitive Impairment

I appreciate that Dr. Rouchotas’ protocols are backed with multiple human (not just animal) placebo-controlled studies so we can be confident in their safety and effectiveness. I plan to write more about some of these products in future articles.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

444 Pain & Inflammation Protocol [30 Oct 2017]

A webinar by Philip Rouchotas ND of Bolton Naturopathic Clinic in Ontario described his treatment protocol for pain and inflammation. He also explained in some detail the rationale and science behind each item. Most of his patients with pain and inflammation have an autoimmune disease where the body produces antibodies which attacks its own tissues. And a common factor in most autoimmune disease is a hyperpermeable intestinal wall, also known as a “leaky gut”.

Here is a summary of his protocol:
• Eliminate dietary proteins that promote leaky gut and the autoimmune response. Gluten and gliadins from grains and casein from dairy are the most common culprits. Human studies show significant improvements with elimination diets for many autoimmune diseases. Because of the inconvenience, Dr. Rouchotas doesn’t recommend everyone eliminate grains and dairy, but anyone with an autoimmune disease is advised to do a trial even with negative allergy tests. He describes it as “the single most effective intervention for autoimmune disease I know”.
• Vitamin D acts as an immunomodulator, reducing the autoimmune process by increasing production of regulatory T cells (Tregs), while at the same time improving the immune system’s ability to fight infections [see #363 March 2016]
• Probiotics help restore a healthy gut microbiome, reducing the production of lipopolysaccharides (LPS) which cross the leaky gut inducing an autoimmune reaction
• Fish oil (at least 2,000 mg/day of EPA+DHA) replaces some of the arachidonic acid in the (COX) and (LOX) pathways, reducing production of pro-inflammatory prostaglandins and leukotrienes. A meta-analysis found that fish oil reduced joint pain, morning stiffness, and need for NSAIDS.
• Curcumin and Boswellia are the only herbals known to block both the COX and LOX pathways, thus providing double anti-inflammatory protection (Tylenol blocks only COX)
• Egg shell membrane (500mg /day) is another natural anti-inflammatory which has shown significant improvement in joint pain and stiffness after 1 or 2 months
• Glucosamine [see #63 March 2011] and chondroitin (1500 and 1200 mg/day) help rebuild cartilage in osteoarthritic joints [see #63 May 2010]
• Enzymes like bromelain and serrapeptase [see #442] taken between meals reduce inflammation

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

443 ADHD Protocol [23 Oct 2017]

A webinar by Philip Rouchotas ND of Bolton Naturopathic Clinic in Ontario described his treatment protocol for children with ADD or ADHD. He also explained in some detail the rationale and science behind each item.

Here is a summary of his protocol:
• Reduce simple carbs, especially for breakfast. Replacing the typical “bowl of sugar” with some protein and good fats will prevent the mid-morning blood sugar spike and subsequent crash.
• Choose organic food as much as possible. Many studies link pesticides to many human diseases including ADD.
• Go gluten and dairy free. This will make a huge difference in many kids. Be strict with gluten free using a dedicated toaster and butter dish to avoid crumb contamination.
• Multivitamin or B complex with activated B’s (e.g. P5P B6; methylcobalamine B12; L-5-methyltetrahydrofolate). Some ADD kids may be unable to utilize regular B vitamins – in food or supplements – because of missing or inactivated enzymes.
• Vitamin D3, 400 iu for under 5 years of age, 1000 iu for 5 and up. There are no studies showing improvements in ADD with vitamin D supplementation, but many that show that deficiencies in these kids are very common.
• Fish oil with 2:1 EPA:DHA totalling 400-600 mg/day is very important. High EPA fish oil has been shown to improve mood, depression, and ADD symptoms with no adverse side effects. In some cases it works as well as or better than anti-depressants, anti-psychotics and drugs prescribed for ADHD, and is a much safer option.
• Kids with ADD are often deficient in one or more minerals. Supplement with magnesium bisglycinate or, if constipation is a problem, citrate, at 125-250mg/day.
• Test for iron and zinc deficiencies and supplement if indicated (10mg zinc and 11mg iron daily). Deficiencies in these two trace minerals are common with ADD but should not be supplemented without testing first.
• Assess for heavy metals and other toxins, especially lead. Although blood levels of 5 mcg/dL for lead is considered acceptable, studies have found as little as 1 mcg increased the risk of ADD. It appears that the “normal” level is 10X too high.

In addition, something as simple as using an exercise ball for a seat in school will make an improvement in ADHD behavior. The rocking motion calms hyper kids while the bounce keeps inattentive kids awake.

Rouchotas cautions parents not to expect immediate results with his program. But he tells parents if they start now, they will have a different child in 6 months.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

441 EPA not DHA [9 Oct 2017]

The two most important Omega-3 essential fatty acids for our health are Ecosapentanaenoic Acid (EPA) and Docosahexanoic Acid (DHA). Both are found in fish oil supplements. As I alluded to in a column last month [#438 Nutrients for Mental Health] EPA is the critical one for mental health.

EPA has been found to be the more effective of the two for depression. A meta-analysis published in 2011 in J Clin Psychiatry found that supplements with an EPA:DHA ratio of 3:2 or higher with doses of 200 to 2,000 mg per day were effective in treating depression, and the higher the ratio, the more effective it was. A 2013 study in Eur Neuropsychopharmacol found that EPA but not DHA improved depression symptoms in adults already taking antidepressant drugs. Another study found that fish oil worked better than Prozac for depression, but both together worked better than either alone.

Attention Deficit Hyperactive Disorder (ADHD) is another condition where Omega-3’s show promise. An Australian study published in J Dev Behav Pediatr in 2007 found significant improvement in attention, hyperactivity and impulsivity. A review and meta-analysis published in 2011 in J Am Acad Child Adolesc Psychiatry found a modest but significant reduction in ADHD symptoms with Omega-3 supplementation and concluded that because of its “benign side-effect profile” it “may be reasonable to use omega-3…to augment …pharmacologic interventions or for families who decline other psychopharmacologic options”. Another study [J Atten Disord 2009] found that after 6 months of Omega-3 supplementation, 47% of the children in the study had a reduction of ADHD symptoms to near normal. Of 12 studies on high EPA supplementation for ADD, 11 showed positive results. Of five studies using DHA, only one showed a positive result, and that showed improvement in only 7 of 16 possible markers.

Dr. Philip Rouchotas, ND, of Bolton Naturopathic Clinic in Ontario finds that 1,000 mg of omega-3 daily of a 2:1 ratio fish oil with works best for most conditions but mental health and mood disorders require a higher EPA:DHA ratio with 1,000 mg of EPA. He prefers capsules to liquid as the oil is better protected from oxidation. Rouchotas also finds that the ethyl ester form works as well as the triglyceride form, is less expensive, and allows much higher potency per capsule.

Most of the fish oil supplements in my store are slightly higher in EPA than DHA or at best 2:1. A new line I just brought in has a general purpose 2:1 ratio formula and a higher 10:1 ratio formula with 1,000 mg EPA for healthy mood balance.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

438 Nutrients for Mental Health

One in five Canadian adults are on a prescription drug for a mental health problem. The most common – depression, anxiety and insomnia – frequently occur together. Nutritional supplements can greatly benefit people with these mental health issues. The protocol varies slightly depending on whether they are on a prescription or not.

For those already on a mental health prescription, the following have proven beneficial and completely safe:
• Fish oil with high EPA (e.g. 1000 EPA, 200 DHA)
• Vitamin D 2,000 IU (more if blood levels low)
• Good multi or B complex with bioactive form of B vitamins
• Melatonin (adjust to individual need)

For those not on prescription meds, use the same fish oil and vitamin D with these additional natural products:
• Melatonin or an herbal/nutrient sleep aid
• Anti-stress and mood elevating formulas that may include: bioactive B vitamins, choline, & inositol; amino acids L-theanine, L-tryptophan, PABA, 5-HTP, GABA, & SAMe; and botanicals like ashwagandha, valerian, passionflower, rhodiola & holy basil.

Be cautious with herbs if you are taking a prescription drug as they can affect the rate of drug processing by the liver and change the drug’s effective potency.

The ratio of EPA to DHA in fish oil is critical. For almost all situations, oils with higher EPA (at least 2:1) work better, especially for mood. Oils with higher DHA have been shown to worsen mood and aggression. This holds for children with ADD – the high EPA formulas help; the high DHA ones do not, and could worsen symptoms.

Omega 3 fish oil is often under-supplemented. At low doses (250-900 mg total EPA+DHA) it is has been shown to reduce the risk of sudden coronary death. But at higher doses (2,000-4,000 mg) it also reduces risk of non-fatal coronary events (angina); improves blood lipid values (triglycerides & cholesterol); and reduces pain and inflammation (arthritis, etc.). 1000-3000 mg of 2:1 EPA:DHA is ideal for neurodegenerative conditions like dementia, Alzheimer’s, Parkinson’s & MS.

Source: "Mental Health" webinar by Philip Rouchotas MSc, ND, September 11, 2017, sponsored by New Roots Herbal

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

418 Hemp Oil [1 May 2017]

With the pending legalization of marijuana in Canada, I thought this would be a good time to discuss hemp and cannabis oil. They are produced from different varieties of Cannabis sativa and made from different parts of the plant.

Cannabis oil contains one or both of two highly reactive compounds which have very different properties. Tetrahydrocannabinol (THC) is the psychoactive ingredient in marijuana that gives users a “high”. Cannabidiol (CBD) has certain medicinal properties but is not psychoactive. THC and CBDs are concentrated in the leaves and buds of varieties of Cannabis grown specifically for their content. Some companies promote CBD as being more effective and safer, but since neither is available in Canada without a prescription, I’m not going to get into that discussion.

Hemp oil is made from the seed of hemp varieties grown for low content of both THC and CBD. The product is inspected by Health Canada at several stages to ensure the THC is below the legal limit of 10 ppm. You cannot get high on hemp oil!

Unrefined hemp oil has a rich nutty flavor and a slightly green color and is known for its excellent essential fatty acid (EFA) content. EFAs make up over 80% of hemp oil with the ideal 3:1 ratio of Omega 6 to Omega 3. A typical profile is:
• 55% Linoleic Acid (Omega 6)
• 22% Alpha Linolenic Acid (Omega 3)
• 1-4% Gamma Linolenic Acid (Omega 6)

These fatty acids make hemp oil very nourishing for the skin. The oil can be massaged into the skin especially over dry skin or painful inflamed joints.

Hempseed oil is best consumed raw and should never be used for frying because of its low oxidative stability. Hemp oil can also have anti-coagulant properties so should be avoided by people using blood thinner medication. Hemp oil will go rancid quickly so should be kept in a dark container, refrigerated, and used quickly once opened.

Eating shelled hemp seeds, also known as hemp hearts, is a good way to get the benefits of hemp oil along with the excellent fiber and protein content of the seeds.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

411 Butter vs Vegetable Oil [13 March 2017]

A re-evaluation of data from an old study has thrown new light on the butter vs vegetable oil controversy. For decades now the advice to replace saturated animal fats (which includes butter) with vegetable oils has gone unchallenged. The theory was that saturated fats increased cholesterol and cholesterol increased risk of heart disease. A few suspected that the science behind this advice was lacking, but their protests were largely ignored.

The study, called the Minnesota Coronary Experiment, was carried out between 1968 and 1973 [way back when I was in high school] on 2,350 residents of psychiatric hospitals and a nursing home. The residents were randomly divided into two groups: a low saturated high linoleic acid (mostly corn oil) “intervention group” and a high saturated fat “control group” (butter, margarine and lard).

The data was re-evaluated by a team from the U of N Carolina School of Medicine. They discovered that while the unsaturated diet significantly lowered cholesterol, it did not lower the risk of death in the under 65 year olds and actually increased risk of death in the 65 and older group. While specifically avoiding any suggestion that butter might actually be good for you, the researchers concluded that their “findings add to growing evidence that incomplete publication has contributed to overestimation of benefits, and underestimation of potential risks, of replacing saturated fat with vegetable oils rich in linoleic acid”. They also ran a meta-analysis of five random controlled trials comparing a diet with saturated fats versus vegetable oils and found no difference in deaths from heart disease or any cause.

This reminds me of the Sydney Diet Heart Study from 1966-73 which was re-evaluated in 2013 and also found that replacing saturated fats with linoleic acid increased the rates of death from heart disease and from all causes.

I have written several columns on this topic: The Cholesterol Theory of Heart Disease [#238 Oct 2011]; Cholesterol & Saturated Fat [#244 Nov 2013] and Saturated Fats Found Not Guilty [#259 March 2014]. I refer to other studies that show that cholesterol is not the villain in heart disease; that it is not the addition of linoleic acid or the reduction of saturated fats, but the increase in Omega 3s that lowers risk of heart disease; and that reducing refined carbs is far more important than changing fats.

Sources:
British Medical Journal article
Pub Med review
Science Daily Report
Nutrition & Healing newsletter

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

408 Nutrients for Diabetic Neuropathy [21 Feb 2017]

Tingling, numbness or pain in the hands and feet are symptoms that affect 60-70% of people with diabetes. This condition is called diabetic neuropathy and is caused by excess sugar in the blood and cells.

Sugar molecules combine with protein and fat in our cells in a process called glycation. This is the same process that occurs when you toast bread or caramelize onions. The resulting sugar-protein compounds are called Advanced Glycation End Products (AGES). These AGES attack the myelin sheath that surrounds nerves and the nerves themselves, and also trigger an inflammatory response. The result is numbness, tingling and pain. The peripheral nerves in our hands and feet are the longest and thinnest so are the most affected.

There is much you can do to prevent and even reverse diabetic neuropathy naturally. The most important thing is to control blood sugar levels; avoiding refined carbs. Other helpful lifestyle choices are to keep blood pressure under control, stay active, manage stress, and don’t smoke. Supplements that have shown promise include:

• Benfotiamine, the fat soluble form of B1, has been shown to reduce the production of AGES, improve nerve function and peripheral sensation, and reduce nerve pain
• Alpha Lipoic Acid (ALA) is an antioxidant that inhibits glycation by converting more glucose into energy (which most of us could use!), improves blood flow to nerve cells, and reverses nerve dysfunction caused by high sugar levels (see #89 Nov 2010)
• Acetyl L-Carnitine, an amino acid, improves nerve function relieves diabetic pain and promotes nerve regeneration (see #239 Oct 2013)
• Methylcobalamine, the active form of vitamin B12, helps rebuild the myelin sheath and peripheral nerves and protect them from further damage (see #339 Oct 2015)
• Vitamin B6 promotes the synthesis of neurotransmitters necessary for healthy nerve function
• Omega 3 (fish oil) and GLA (evening primrose oil) are anti-inflammatory and reduce numbness, tingling and pain (see #388 Sept 2016)
• Capsaicin cream applied topically may temporarily relieve pain

Be patient - it often takes several weeks to see improvements as the nerves heal.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

388 Omega 3 Sources [26 Sept 2016]

Omega 3s are arguably the most important family of essential fatty acids (EFAs). They are the most studied EFA and play a number of important roles in our health.

There are three different Omega 3s in human physiology: ALA, EPA and DHA. While ALA (alpha linolenic acid) plays a small role in our bodies, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are much more important. I have previously written about the health benefits of Omega 3s for brain development (December 2012), brain healing (August 2015), depression (March 2011) and inflammation (March 2011).

Alpha Linolenic Acid (ALA) is a relatively short chain EFA with only 18 carbon atoms. It is found in certain nuts and seeds, particularly chia, flax, camelina and hempseed. ALA can be converted into one of the longer carbon chain forms, EPA or DHA, but the enzyme required for this conversion is not very efficient, generally converting less than 1% of the ALA. For this reason, EPA and DHA are best obtained from the diet.

By far the best source of the long chain Omega 3s is fish oil or krill oil (seal and whale blubber is another source but rarely found on supermarket shelves or in supplements for that matter). I previously wrote (June 2011) about the relative benefits of the triglyceride and ethyl ester forms of fish oil supplements.

Krill oil has several benefits over fish oil. The omega 3s from krill oil are in the phospholipid form which is the form used in our cell membranes. It is more readily absorbed so you need less (which is a good thing because it is slightly more expensive). Krill oil also contains astaxanthin, a valuable antioxidant that I discussed in a column in May 2011. And because it is lower in the food chain than fish, krill is much cleaner from toxic metals like mercury. Another excellent source is fish roe (eggs) which, like krill oil, is rich in phospholipid form Omega 3s.

Unless you eat a lot of the right kinds of fish, such as salmon, sardines, herring, and mackerel, and keep your intake of Omega 6 vegetable oils to a minimum, you would likely benefit from an Omega 3 supplement.

Stop in and let us show you the different Omega 3 supplements we carry and help you decide which is best for you. We have fish oil, fish roe oil, and krill oil in liquid, capsules, and chewables for children.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

345 Smoke Point Smokescreen [16 Nov 2015]

This week I want to expand on a point made in #330 “Healthy Cooking Oils” back in August. It was that in choosing a cooking oil, smoke point is not the only factor to consider, and indeed is not the most important one. Looking at only smoke point obscures (with a “smoke screen”?) the harm caused by heating many “cooking” oils at temperatures as low as 160C, well before they reach their smoke point.

The more important factor is oxidative stability which is a measure of the oil’s resistance to oxidation. As unsaturated fats are heated and exposed to light and oxygen the double bonds are destroyed creating peroxides. The peroxides further react to form aldehydes which can be toxic or carcinogenic, and can bond with glucose to form Advanced Glycolated Endproducts (AGEs). AGEs have been linked to leaky gut syndrome, atherosclerosis, and heart disease. Oxidative stability is determined by measuring the amount of aldehydes produced over time as an oil is heated. Generally the higher the % of polyunsaturates in an oil, the lower the oxidative stability; oils of 20% or higher polyunsaturates are too unstable for frying.

Based on their low oxidative stability, the following oils should never be used in frying (% polyunstaturated):
• Hemp seed oil (80)
• Safflower oil (76)
• Grapeseed oil (69)
• Flaxseed oil (68)
• Sunflower Seed oil (60)
• Corn Oil (48)
• Cotton Seed oil (42)
• Sesame Seed oil (40)
• Canola oil (21)
• Peanut oil (20)

The two oils with the highest oxidative stability (and smoke points) are coconut and red palm olein. This makes them the safest, healthiest and all round best oils for cooking. Choose brands that are organic, fair-trade, and ethically produced.

Just looking at smoke point alone, as in a recent Globe & Mail article by Leslie Beck, the following (unhealthy, unstable) oils were recommended for frying: safflower, grapeseed, sunflower, corn, sesame, canola and peanut. Smoke point can be a smoke screen!

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

331 Traumatic Brain Injury [10 Aug 2015]

Brain trauma, including concussions, can lead to long term, often permanent, changes in mental and emotional health. Anything that can help the brain to heal more quickly and completely could significantly improve the outcome. I have previously written about two supplements that aid in brain healing and recently learned of two more.

Omega 3 EFAs, particularly DHA, are essential for brain development and healing. Supplementation with high doses of fish oil is likely responsible for two remarkable recoveries I wrote about in December 2012 [#194]. Several high DHA fish oil supplements are available in Canada.

More recently in February 2015 [#305] I wrote about PQQ, a cellular antioxidant that can increase mitochondrial production. This is very important in protecting brain and nerve tissue from oxidative damage by free radicals following a brain or spinal cord injury. PQQ has recently become available as a supplement in Canada.

Creatine, a popular sports supplement, is also used in the treatment of brain injury. Much of the damage to brain tissue occurs after the trauma due to free radical oxidative damage and lack of oxygen. Creatine supports mitochondrial ATP production, increasing energy available for healing and preventing further damage.

I have just learned about another nutrient that is showing promise for concussion and other brain injuries. Brains normally depend on glucose for energy. Unfortunately glucose metabolism is significantly impaired in the brain following an injury, starving it of energy and slowing the healing process. Ketones are the only known alternative to glucose for brain metabolism. I have previously shown how ketones can cross the blood-brain barrier and provide an alternative energy source for the brains of people suffering from Alzheimer’s and Parkinson’s [#153 February 2012]. Ketones are now proving beneficial following a concussion or more serious brain injuries [alphahealth.ca; Prins, 2008; White & Vankatesh, 2011].

Ketones can be produced with a low-carbohydrate ketogenic diet (under medical supervision), administered parentally by IV, or provided through certain ketone-producing foods. Medium chain triglycerides (MCT) found in coconut oil are converted in the liver to ketones. Adding MCT oil, or a special blend designed for the purpose, as soon as possible after an injury will provide needed energy for brain repair, and could reduce long term disabilities.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

330 Healthy Cooking Oils [3 August 2015]

I know, grammatically it should be “healthful cooking oils”, that is oils that promote health when consumed, not oils that are feeling pretty good themselves. But “healthful” is such a mouthful that this is one grammatical error that I hope will become accepted in the English language. By the way, if you are interested in the history of the English language take a look at my other blog “The English Cowpath”.

Healthy cooking oil is a very controversial topic – every website has a different opinion – to which I can’t do justice in one article. There are four factors to consider in evaluating the health value of cooking oils: smoke point, oxidative stability, nutrient content, and omega 6 content.

1) Smoke point is the temperature at which the oil starts to smoke, producing toxic byproducts and an unpleasant taste (note: if the oil in your pan starts to smoke, discard it, clean the pan, and start over). Oils with high smoke points are needed for pan frying and deep frying, for example: avocado, camelina, and virgin olive. Coconut, extra virgin olive, and macadamia oils have moderately high smoke points and could be used for low temperature sautéing. Oils with a low smoke point like flaxseed should only be consumed raw as a salad oil or in a smoothie.

2) Oxidative stability is actually more important than smoke point for determining the healthfulness of cooking oils. Oils begin to combine with oxygen to form toxic compounds at temperatures well below the smoke point. Camelina, an otherwise very healthy oil with a high smoke point, scores low on this scale, as do all polyunsaturated oils. Highly saturated fats like coconut oil are more stable. One that shows great promise is red palm olein whose promoters claim has both a high smoke point and the highest oxidative stability of any cooking oil. Red palm olein also has a very high content of vitamin E (tocotrienols) and vitamin A (carotenes).

3) Nutrient content is not as big an issue for cooking oils, as you should be consuming the more nutritious oils raw.

4) The Omega 6 content is important if you are consuming a significant amount of fried foods. To achieve the ideal 4:1 ratio of Omega 6 to Omega 3 oils, you must avoid oils with a very high 6:3 ratio like corn, safflower and grapeseed; use oils with moderately high ratios like avocado sparingly; and use raw oils high in Omega 3s like flax and camelina (or supplement with omega 3 fish oils).

Sources:
What you need to know about eating oils, Samantha Sutherland, Feb. 2013, MBG
Making Sense of Healthy Cooking Oils & Fats, Irene Macri, Jan. 2014, Eat Drink Paleo - well researched, lists smoking points
What oil should you be cooking with? Joseph Mercola, Oct. 2003

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

298 Omega-7 Update [15 Dec 2014]

Last April I introduced you to Omega-7, the fourth essential fatty acid. At that time there had been no good human studies on it. That has now changed with a 2013 study by a research center in Puerto Rico.

The study, published in August 2014 in the J. Clinical Lipidology, is the first human randomized controlled trial of palmitoleic acid (Omega-7). The researchers selected 60 adult men and women with dyslipidemia (unhealthy blood levels of fats) and divided them into two groups. The experimental group received 220 mg of Omega-7; the control group a placebo capsule of MCT (medium chain triglycerides). Before and after 30 days the participants’ blood levels were tested for lipids and high-sensitivity C-reactive protein (hsCRP, a marker for inflammation).

After the 30 day trial the group taking Omega 7 had significant improvements compared to the controls. Triglycerides were reduced 15%; LDL (the “bad cholesterol”) was reduced 8%; and HDL (the “good cholesterol”) had increased 5%. But the greatest change was in the hsCRP levels which were reduced 44%.

Side effects were rare in this study. Two or three participants in the Omega-7 group experienced gastrointestinal distress and one had a headache during the study period. No adverse effects were noted in the control group.

This is an important study in the research on Omega-7. Previous animal studies and human epidemiological studies found associations between higher blood levels of Omega-7 and improved blood lipid levels, but did not show cause and effect. This study showed that supplementing with Omega 7 will improve blood lipids and reduce inflammation. Other previous studies suggested that Omega-7 could reduce fatty liver and also improve insulin sensitivity (low insulin sensitivity is a risk factor for the development of diabetes). Further research is needed to verify these results.

Omega-7 is abundant in only a few foods: seabuckthorn berries, macadamia nuts and some cold water fish like anchovies and wild salmon. It is available as a supplement from seabuckthorn berry oil and purified fish oil.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

283 EFAs & Learning Disabilities [1 Sept 2014]

A previous column (#194 Dec 2012) discussed the importance of essential fatty acids (EFAs), and DHA in particular, in brain development during pregnancy and the first 5 years. An earlier column (#28 Sept 2009) discussed EFAs as one of many nutrients important in treating children (and adults) with ADHD.

Efalex ® is an EFA formula containing evening primrose oil and tuna oil which provides 12 mg GLA and 60mg DHA (and several other EFAs). In the following eight studies, children with ADHD or other learning disabilities who took 8 capsules of this formula (or equivalent DHA) daily, compared with placebo, had:

• significant reductions in hyperactivity, improvement in attention and conduct, and reduction in oppositional defiance disorder, all in addition to improvements from standard medications (The Purdue Study, 2003)

• significant reduction in ADHD related symptoms including anxiousness/shyness, hyperactivity and reading problems in children with learning difficulties (The Beechlawn Study, 2002)

• significantly greater improvements in reading speed (70%), visual-motor speed (hand-eye coordination) (81%) and social interaction, in children with difficulties in reading and concentration or a diagnosis of ADHD (The Borlange Study, 2002)

• significantly better progress in reading in dyslexic children, especially for those who also had ADHD or visual symptoms when reading (The Royal Berkshire Hospital, 2002)

• improved motor skills (manual dexterity) and balance, and improved ability to throw and catch a ball, in children with dyspraxia (The Dyspraxia Study, 2000)

• significant improvements in reading speed (60%) and motor perceptual speed (23%) in children with dyslexia (The Falsterbo Study)

• significant reduction in number and severity of incidents and need for restraints, and significant improvements in nearly all Conner’s rating scales (a measure of ADHD), in boys aged 8-16 with severe behavior and emotional problems (The Cotswold Community Study)

• significant improvement of concentration, eye contact, language development and motor skills in children with autism.(The Autistic Open Pilot Study, 2008)

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

264 Omega-7 a beneficial fatty acid [21 April 2014]

Omega-7 is a family of mono-unsaturated fatty acids of which palmitoleic acid is the most common. I first wrote about this nutrient two years ago in an article on Seabuckthorn.

Recent research (mostly animal studies so far) has found this oil to have many benefits:
• promotes burning of body fat for energy
• improves blood lipid levels (cholesterol)
• prevents atherosclerotic plaque by keeping artery walls smooth and non-sticky
• reduces C-reactive protein, a measure of inflammation
• increases insulin sensitivity thus helping to prevent metabolic syndrome
• protects insulin-secreting pancreatic beta cells
• beneficial for the mucous membranes of the digestive, urinary and reproductive systems
• promotes growth of healthy skin, hair and nails
• supports wound healing

Omega 7 is abundant in only a few foods: Seabuckthorn berries, macadamia nuts, and some cold water fish like anchovies and wild salmon. It is available in supplement form as Seabuckthorn berry oil and in so-called “Purified Omega-7” oil made from fish.

Michael Roizen, MD promotes supplementation with the “purified omega-7” which is free of palmitic acid. This is important, he claims, because palmitic acid, found in Seabuckthorn oil, increases inflammation. The Seabuckthorn promoters counter that this is just a marketing ploy and that palmitic acid, especially in small amounts along with other fatty acids, is actually beneficial. And they remind us that Seabuckthorn is still the richest known source of omega-7.

Other scientists like Irena King, PhD of the U. of New Mexico advises caution in the use of any omega-7 supplement: “I think we’re way too early for supplements of omega-7—way too early. The studies haven’t figured it out yet.” Instead she suggests simply including macadamia nuts 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.

259 Saturated Fats Found Not Guilty [17 March 2014]

Three recent medical articles published in the British Medical Journal clear saturated fats as the cause of heart disease. I am hopeful that this myth which has pervaded dietary advice for half a century is finally being laid to rest.

Dr. James DiNicolantonio, a New York clinical pharmacist, wrote in a March 5 2014 editorial that:
• The 1950s study by Ansel Keys on which the saturated fat - heart disease theory is based is flawed because Keys selected data from only 6 countries that fit his hypothesis, excluding 16 countries which didn’t.
• Study after study have failed to show that reducing saturated fats is protective from heart disease or stroke.
• Replacing saturated fats with polyunsaturated (PUFA) Omega 6 fats (e.g. canola, corn and safflower oil) increases risk of cancer and heart disease.
• Diets high in refined carbohydrates, not saturated fats, are responsible for rising rates of obesity and diabetes.

A study published in February 2013 took a new look at data from the 1966-73 Sydney Diet Heart Study and concluded:
• Reducing saturated fats showed no cardiovascular benefit.
• Substituting LA (linoleic acid, an Omega-6 PUFA) for saturated fats increased the rates of death from heart disease and all causes.
• Previous studies showing cardiovascular benefits can be explained by an increase in Omega-3, not a decrease in saturated fats or an increase in Omega 6.
• Reducing saturated fats reduced total cholesterol but did not reduce the risk of heart attacks and death, so the cholesterol-heart disease theory is not supported.

In October 2013 Aseem Malhotra, a UK cardiologist, wrote in an editorial: “recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk…instead, saturated fat has been found to be protective.”

In summary for cardiovascular health:
• saturated fats (animal fat, butter, coconut oil) are neutral or somewhat beneficial
• Omega-6 PUFAs (most vegetable oils) are harmful
• Omega-3 PUFAs (fish oils, flax oil) are beneficial
• trans fatty acids (shortening, hard margarines) are harmful
• monounsaturated fats like olive oil are beneficial (part of the famous Mediterranean 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.

241 We’re All “Fatheads” [4 November 2013]

Last week I discussed the book “Grain Brain” by David Perlmutter, MD which argued “…to a large extent numerous neurological conditions often reflect the mistake of consuming too many carbs and not enough healthy fats”. Last week I concentrated on reducing carbs; this week I want to focus on the other half of the equation – increasing good fats. Perlmutter suggests that up to 75% of our diets should be fat, rather than the current average of 20%.

Our bodies, and particularly our brains, require fat for optimal health. Our brains are 60-70% fat, so if someone calls you a “fathead” they are right – but that’s a good thing because our brains couldn’t function without it. Saturated fats are an essential component of brain cells. Similarly cholesterol is essential for every cell of the body and particularly for the brain. The brain contains 25% of our body’s cholesterol, and it’s there for a reason. Cholesterol is essential for proper brain and nervous system function. It facilitates nerve cell communication and acts as an antioxidant to protect the brain. Vitamin D is essential for brain health and is synthesized in our skin from cholesterol.

So do we have to trade off increased risk of heart disease and early death to enjoy a healthy brain? Fortunately, not at all! The same dietary changes that reduce risk of dementia also lower your risk of heart disease, diabetes, and death. Recent research has found that elderly people with the lowest cholesterol levels are at the highest risk for Alzheimer’s and of death from all causes, while those with the highest cholesterol have a significantly lower risk for dementia.

Good fats include olive oil, butter, coconut oil, nuts, avocado, eggs and fatty fish like salmon. Bad fats to avoid are trans fats and hydrogenated (artificially saturated) fats – the fats found in most processed foods. Cooking oils that have been processed to prolong shelf life are also best avoided. Dr. Perlmutter also recommends an Omega 3 essential fatty acid supplement high in DHA.

Finally, Perlmutter also promotes physical exercise as beneficial for the brain. More on that topic 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.

228 Omega-3 & Prostate Cancer [5 August 2013]

Men - did you see any of the headlines last week about fish oil causing prostate cancer? If so, I hope you didn’t swear off salmon and throw away your Omega-3 capsules. The evidence the headlines were based on is pretty flimsy.

In an observational study published July 10 in the Journal of the National Cancer Institute, data from the SELECT Selenium and Vitamin E Cancer Prevention Trial were extracted to examine a possible link between omega-3 levels in blood and prostate cancer risk. A positive association was found with DHA, one of the fish oil Omega-3 EFAs and both low-grade and high-grade prostate cancer (44% and 71% increase respectively).

These numbers sound pretty significant, but are they? First of all, correlation does not necessarily mean causation. The lowest risk of prostate cancer in this study happened to correlate with the highest trans fatty acid levels, but no one is even suggesting that TFAs, with well-known harmful effects, prevent cancer.

Blood levels of EFAs depend on your most recent meal, not on long term eating habits, which is not included in the data. So we don’t know how much fish, if any, the men in this study ate or if they took omega-3 supplements.

The total omega-3 levels, as a percent of total blood lipids, in both groups was quite low – 3.66% in the group who got cancer and 3.62% in the group who didn’t, and the difference very slight. Yet Japanese men, who consume 8 times as much omega-3s as Americans, have a much lower prostate cancer rate.

The researchers in this study did not control for age, race or diet and other known risk factors may not have been completely accounted for. Of the men who got cancer, 53% were smokers, 64% regularly consumed alcohol and 80% were overweight or obese.

The overwhelming majority of valid studies – larger and much better designed – show that omega-3s lower cancer risk, including prostate cancer. One study from Harvard School of Public Health which followed 20,000 men for over 22 years found that men who ate fish 5 or more times per week had a 48% lower risk of prostate cancer death than those who ate fish less than once a week. And a 30 year study from Sweden concluded that eliminating fish from your diet could increase your risk of prostate cancer by up to 300%. Now that’s significant!

The only way to explain the study’s conclusions - and the news stories that promoted them – is a desire for sensational headlines and a strong anti-supplement bias. And I don’t think I’m stretching it here. One of the researchers, Alan Kristy, was quoted: “We’ve shown once again that use of nutritional supplements may be harmful.” Baloney! What they have shown is that following nutritional advice from mainstream media may be harmful.

Sources
Dr. Jonny Bowden in Huffington Post
Dr. Michael Murray
Dr Robert Rountree, Chief Medical Officer at Thorne Research, in Dr Nalini blog

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

194 Fish Oil & Your Brain [3 December 2012]

The essential fatty acids (EFAs) found in fish oil are essential for brain development and function. Our brains are composed of 65% fat, mostly omega 3 EFAs. DHA, the most important of these for brain structure, makes up 40% of the EFAs in the brain and 60% in the retina of the eye. The ability to convert ALA (an omega 3 EFA from flax oil) to DHA and EPA (abundant in fish oil), is limited in infants and children, so supplementation is essential for optimal brain development.

Pregnancy and early childhood are critical for brain formation as 70% of the brain by weight is developed by birth and the remainder by age 5 or 6. Dr. Maharban Singh in a 2005 article published in the Indian Journal of Pediatrics recommends that pregnant and nursing mothers supplement with at least 2.6g of omega-3 fatty acids and 100-300 mg DHA daily. Infants of mothers supplemented with EFAs and DHA scored higher in mental and visual tests at age 4, had a lower incidence of ADHD, and had enhanced learning capability and academic performance. There are benefits for the mother too – depletion of DHA during pregnancy increases incidence of postpartum depression.

Two recent cases suggest another situation for significant potential benefit from fish oil supplementation – healing from traumatic brain injury. In 2006 Randal McLoy was the sole survivor from a coal mine disaster in W. Virginia. He was in a coma and barely alive, his brain injured from CO and methane poisoning. His medical team used hyperbaric oxygen and high doses of fish oil in their treatment. Randal’s recovery was dramatic and unexpected. In March of 2010 a Virginia high school student, Bobby Ghassemi, was in an auto accident that left him in a coma with little chance for survival. His parents persuaded his doctors to give him high doses of fish oil and he recovered sufficiently in time to attend his high school graduation. These two cases don’t provide conclusive proof, but at this time there is nothing else western medicine can offer to assist recovery from brain injury.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

175 The GAPS Diet [23 July 2012]

Dr. Natasha Campbell-McBride, in her book Gut and Psychology Syndrome, offers hope of a natural treatment for a wide variety of disorders including autism, asthma, allergies, ADD, ADHD, dyslexia, depression, bipolar, schizophrenia, and severe digestive disorders. If you think you or a family member might benefit from this program I recommend you get a copy of the book. You can see an outline of the program at www.gapsdiet.com, which I will further simplify here so you can get an idea of what all is involved.

There are three components to the program: diet, supplementation and detoxification. The GAPS diet is based on the Specific Carbohydrate Diet promoted by Elaine Gottschall in her book Breaking the Vicious Cycle – Intestinal Health Through Diet. Grains, dairy and processed foods are eliminated; certain meats, vegetables and fruit allowed. There is an Introduction Diet recommended to start with before going on the full GAPS diet.

Supplements include, of course, a therapeutic strength probiotic. Fermented foods like sauerkraut and kefir are also used to help re-establish healthy bacteria in the gut. For essential fatty acids use a good seed or nut oil and a high-EPA fish oil. Digestive enzymes and Betaine HCl are used to aid digestion. Vitamin A as cod liver oil is recommended. Specific nutrients that are determined to be deficient may be supplemented but other supplements are discouraged.

Eliminating toxin sources is the first and most important step towards detoxification by avoiding chemicals in food, household and cosmetic products. Juicing is recommended to help the body detoxify by providing concentrated nutrients in an easily absorbed form.

This may sound quite formidable but the book explains it well and makes it easier with tips and recipes. Certified practitioners who could assist you with the program are listed on the website – there are 3 in Alberta. Keep in mind that this program is temporary and becomes less strict as the digestive and immune systems improve, although some elements may have to be continued for life.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.