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.

459 Chaga Tea [19 February 2018]

Chaga was mentioned as one of six popular medicinal mushrooms in my Dec 4 2017 column #449. It is the least attractive yet the most powerful of the medicinal mushrooms. It appears as a black growth on the trunk of birch trees in the northern forests of Canada, Alaska and Eurasia. Chaga has been used for healing by native peoples from these areas for centuries.

Scientific research from China, Japan, Korea & Russia, are now substantiating these health benefits (mostly cellular and animal studies so far; human trials to follow). Dr. Karl Maret summarizes the known benefits of chaga:

• Anti-bacterial
• anti-viral
• Anti-tumor
• Anti-inflammatory
• Anti-aging
• Blood sugar regulation
• Liver protection
• Immune system enhancer

Chaga is the highest known plant source of SOD (super oxide dismutase) a powerful antioxidant. Melanin, which gives the chaga its dark color, is a powerful antioxidant that not only protects DNA from radiation and oxidative damage, but also repairs it. The SOD and melanin in chaga protect the bone marrow (where our blood cells are made) from damage from radiation and chemotherapy during conventional cancer treatments.

Another compound in chaga is the polysaccharide beta-glucans which stimulates the immune system by increasing production and activity of macrophages and B-lymphocytes. Beta-glucans also play an important role in cell communication.

Chaga contains a tripeptide compound that slows platelet aggregation, so should not be used in people taking a “blood-thinning” drug. A triterpene called Inotodiol assists apoptosis (cell death) in cancer cells. There are many more phytonutrients that have been discovered recently, and no doubt even more yet to be discovered.

Often the first benefit observed when drinking chaga tea is energy, stamina, and the motivation to do something with it. When Dr. Cass Ingram (author of “The Cure is in the Cupboard”) first tried chaga he woke up at 4:00 am looking for something to do and ended up cleaning out a closet that had been neglected for years. Like most people I suspect, I run out of energy long before running out of things to do, so chaga is something I need to try!

Chaga is available in raw chunks for brewing tea, in capsules, drops, and as a cream for repairing damage to skin, muscle and joints.

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.

434 Collagen & Our Skin [21 August 2017]

I wrote about the benefits of collagen supplements back in February of this year [#406] for strong and healthy skin, bones, muscles, tendons, cartilage and ligaments. This week I want to concentrate on just one of these – skin health.

As we age the collagen matrix in the dermis of our skin becomes damaged, fragmented, and less dense. The result is dry, inelastic skin with … (gasp!) wrinkles! Introducing small collagen peptides in the blood stimulates the fibroblast cells to synthesize and reorganize new collagen fibers and to produce hyaluronic acid [see #015 June 2009]. This increases the density, strength and elasticity of the skin making it look and feel younger.

Two clinical studies done in 2008, in Tokyo Japan and in Lyon France, measured the effects of oral collagen supplementation on skin properties. Both studies used 10 grams daily of Peptan™, a hydrolyzed collagen made by Rousselot in France. The studies found that after 8 to 12 weeks Peptan™:
• increased skin hydration by 28%
• improved skin smoothness by reducing the number of micro-relief furrows by 26%
• prevented the formation of deep wrinkles, and
• improved skin suppleness 19%

Until recently the collagen I sold in my store was bovine (from cattle). I now have marine (fish source) collagen as well. Peptan™ marine collagen is made from the bones, scales and fins of North Atlantic tilapia. The peptides in Peptan™ are very small (9 times smaller than most on the market) and are therefore much more readily absorbed. Fortunately, marine collage has no fishy taste or odour.

Like bovine collagen, marine collagen is a Type 1 collagen which is essential for healthy skin, hair, nails, tendons and bones. Marine collagen has an amino acid profile that makes it especially beneficial for the skin while bovine collagen is slightly better for bones, tendons and cartilage.

So if you want smooth, firm younger-looking skin (and who doesn’t?), feed it fish collagen peptides!

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

432 What Lectins Do [7 August 2017]

Lectins are proteins in plants designed to protect them from being eaten. Gluten is the best known lectin, but there are hundreds of them found in most plants, including many that we humans use for food. Lectins are not broken down in digestion and only partially destroyed by cooking.

In #430 I explained how lectins cause leaky gut syndrome which leads to inflammation and auto-immune diseases. But that’s not all they do. Lectins also:

• bind to the epithelial cells in the lining of the gut and damage the microvilli where nutrient absorption occurs. This significantly interferes with the absorption of nutrients, especially protein, and can lead to loss of muscle mass.
• bind to the surface of beneficial bacteria in our gut, wiping them out while allowing pathogenic bacteria to proliferate
• interfere with the digestive enzymes in the gut preventing proper digestion of food
• bind to glycoproteins on the surface of cells throughout the body including joints, brain, liver, heart, kidneys; the immune system responds by attacking the organs and tissues affected leading to a variety of auto-immune diseases
• create hyper-sensitivity to foods leading to food allergies; people have found that after being on a low-lectin diet for a year or so their food allergies improve or disappear
• stimulate the release of histamine from mast cells causing an inflammatory response
• suppress the production of T and B lymphocytes reducing the immune system’s ability to protect us from foreign invaders
• cause blood cells to stick together destroying the blood cells and causing blood clots
• block the satiety hormone leptin, resulting in food cravings, over-eating, and obesity [see #327 Leptin Resistance]
• interfere with the body’s ability to regulate insulin and blood sugar levels.
• cause enlargement of the pancreas and atrophy of the thymus
• bind to neurons damaging the nervous system including eyesight
• interfere with the cell nucleus preventing normal reproduction of the cell and accelerating the aging process
• in summary, contribute to most of the chronic conditions that plague mankind!

Sources:
Gregory Barton, Cure Your Autoimmune and Inflammatory Disease, 2010
Evelyn Carmichael, The Essential Handbook to Lectin, 2017

Next week: who would most benefit from a low lectin 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.

355 Mitochondria & Degenerative Disease [1 Feb 2016]

I enjoyed reading the book “Oxygen: the molecule that made the world” by Nick Lane so I bought his book about mitochondria with the eye-catching title “Power, Sex, Suicide: Mitochondria and the meaning of life” (I’m sure the publishers, rather than the authors, come up with these titles!). The mercola.com topic for January 24 was “How your mitochondria influence your health” which featured Dr. Rhonda Patrick, a biomedical scientist.

Dr. Patrick has studied the roles of micronutrients and degenerative diseases, particularly as they relate to mitochondria. She is a frequent speaker, prolific writer and runs her own website (foundmyfitness.com) where she shares her insights with the public.

I wrote several columns about mitochondria last January (#301, #302, #303). To review: mitochondria are tiny organelles inside almost every cell of our body which generate the energy for all cell functions by converting our food to CO2 and water in a complex biochemical pathway called respiration. In the process of respiration electrons sometimes leak out of the system where they combine with oxygen or nitrogen to form free radicals called Reactive Oxygen Species (ROS) or Reactive Nitrogen Species (RNS) which can damage the mitochondrial DNA. Damage to the DNA eventually results in the death of the mitochondrion. When enough mitochondria die, the cell dies; when enough cells in a tissue or organ dies, the organ fails causing degenerative disease and ultimately our own death.

So what can we do to slow the free radical damage to our cells:
• ensure we have sufficient micronutrients to prevent free radical formation: Co-enzyme Q10, L-carnitine, magnesium, omega-3 fatty acids, all B vitamins, ALA.
• especially magnesium which is essential for the enzymes which repair damaged DNA and for mitochondrial biogenesis (creating of new mitochondria)
• exercise induces mitochondrial biogenesis which reduces free radical creation by spreading out the workload so the mitochondria can work more efficiently
• avoid over eating and eating before bedtime which causes the respiration pathway to back up spilling more electrons and creating more free radicals

In summary, looking after our mitochondria will go far in avoiding degenerative disease and premature death, and help us enjoy a longer and higher-quality life.

For those so inclined, here is a more scholarly article on mitochondrial DNA damage and longevity: Reinald Pamplona, “Mitochondrial DNA Damage and Animal Longevity: Insights from Comparative Studies,” Journal of Aging Research, vol. 2011.

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

333 Preventing Alzheimer’s [24 August 2015]

We often joke about developing dementia: You can hide your own Easter eggs or Bad news: “you have Alzheimer’s”; good news: “you can go home and forget about it”. There is a poem about aging with these lines:

I've got used to my arthritis, to dentures I'm resigned,
I can manage my bifocals, but oh how I miss my mind.

Seriously, most people would rather lose their vision, hearing or ability to walk than lose their mind. So what can we do to reduce our risk of developing dementia?

• Reduce sugar. High sugar consumption leads to insulin resistance including at the blood-brain barrier. This prevents insulin from reaching the brain and starves your brain cells of glucose. We can compensate with ketones from medium chain triglycerides such as from coconut oil, but prevention is better.
• Avoid diabetes. Diagnosis of diabetes doubles your risk of Alzheimer’s. Even mild elevation of blood sugar (100-110) significantly increases the risk.
• Consume enough good fats (including some saturated fat). A study from the Mayo Clinic found that a high carb diet was associated with an 89% increased risk for dementia while a high fat diet was associated with a 44% reduced risk.
• Keep your weight down. Obesity is an important risk factor.
• Exercise. Aerobic exercise has been found to reduce the risk of getting Alzheimer’s and also to improve brain function in those already diagnosed. Exercise reduces the amyloid protein associated with Alzheimer’s and improves memory.
• Don’t smoke and avoid excessive use of alcohol.
• Control blood pressure. High blood pressure is another risk factor for dementia.
• Get enough quality sleep. The brain’s waste removal system only works during deep sleep when the brain is flushed with cerebral spinal fluid which removes the amyloid plaques in brain tissue.
• Stay mentally and socially active. “Use it or lose it” applies to our brains as well as muscles & bones. Playing games like Scrabble, chess or bridge helps to keep the brain sharp and keeps you connected to people.

While none of these are guaranteed to prevent Alzheimer’s, following as many as you can should significantly increase your chances of keeping all your marbles to the end.

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

305 PQQ – the Newest Vitamin? [9 February 2015]

Lee Know’s book “Life – the Epic Story of our Mitochondria” introduced me to Pyrroloquinoline Quinone (PQQ) and discussed its role as a possible new vitamin.

Like vitamins, we are unable to produce our own PQQ so must get it from our diet. It is an essential enzyme for the production of collagen, the structural protein found in skin, bone and connective tissue. Animals given a PQQ deficient diet develop brittle skin. PPQ’s role as a vitamin however is contested and has not yet been confirmed.

PQQ is a very stable antioxidant that protects our mitochondria from oxidative damage (see #303 Free Radicals & Aging). Beyond that, PQQ is one of a very few things that actually increase mitochondrial biogenesis (production of new mitochondria) – the others being strenuous aerobic exercise, a severely restricted caloric diet, and a few prescription drugs. This property shows great promise for PQQ as an anti-aging supplement.

PQQ protects heart tissue from damage following heart attacks and ischemia-reperfusion injury (oxidative damage that occurs when oxygen deprived tissue is suddenly resupplied with oxygen following bypass or stent surgery).

PQQ also plays a critical role in protecting brain and nerve tissue immediately after a stroke or spinal cord injury. It also protects the brain from toxins including mercury and excitotoxins. No doubt because of the brain’s high demand for energy and PQQs ability to increase mitochondria, supplementation has been found to improve cognitive function. In a controlled clinical trial done in Japan in 2007, 20mg daily of PQQ improved short-term memory, attention, concentration and mental processing. The addition of CoQ10 significantly enhanced this effect.

PQQ is found in small quantities in a few fruits (kiwi, papaya) and vegetables (green pepper, carrots, cabbage) but the highest food source by far is dark chocolate. It’s possible that much of chocolate’s known health benefits comes from its PQQ content. PQQ is now available in Canada as a supplement, either alone or in combination with CoQ10.

Sources:
Lee Know “Life – the Epic Story of our Mitochondria”
Wikipedia Pyrroloquinoline quinone
Life Extension Magazine Generate Fresh Mitochondria with PQQ

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

304 Glutathione [2 Feb 2015]

Last week I mentioned glutathione as an important antioxidant protecting the mitochondrial DNA. It’s worth taking a closer look at its roles and what we can do to promote its production.

The main function of glutathione is to neutralize free radicals and peroxides inside the mitochondria and cell cytoplasma before they can do damage. It also recycles other antioxidants, extending their useful lives, and helps detoxify the cells of the body, especially the liver.

Glutathione is not considered an essential nutrient because it is synthesized in the body – in all cells but mostly in the liver. It is made of three amino acids: L-cysteine, L-glutamic acid and glycine. Cysteine is relatively rare in our food so is a limiting factor in glutathione production. How can we increase our glutathione production?

Glutathione levels cannot be increased by supplementing with glutathione itself as it is broken down in the digestion process. Likewise cysteine, taken as a single amino acid, is destroyed in digestion. There are two ways around this dilemma: NAC and cystine. N-Acetyl-Cysteine (NAC) and cystine are forms of cysteine that survive the digestive process and are readily converted to glutathione. NAC is available as a supplement in capsule form but needs to be taken several times a day for best results. Possibly the best form of cysteine supplementation is with cystine, available in a specially processed undenatured whey protein isolate.

The trace mineral selenium [see #208] is a cofactor for the enzyme glutathione peroxidase, one form of glutathione, so is often classed as an antioxidant along with several vitamins. Vitamin D and SAMe both increase glutathione production. ALA [see #89 and #90] has similar antioxidant and detoxification functions to glutathione, and helps protect glutathione. Silymarin, the active ingredient in milk thistle, also protects glutathione. Certain foods containing sulfur rich amino acids (asparagus, broccoli, avocado, spinach and garlic) also improve glutathione levels.

So why would you want to increase your glutathione levels? To enhance your immune system, detoxify your cells and liver (for example if you use acetominophen on a regular basis), increase your energy and feeling of well-being, and to slow or even reverse the aging process.

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

303 Free Radicals & Aging [26 January 2015]

In his book “Life – the Epic Story of our Mitochondria” Lee Know explains the mitochondrial theory of aging.

The Electron Transfer Chain (ETC) which produces ATP energy in our cells’ mitochondria also produces most of the free radicals that occur in our body. Free radicals are not long-haired hippies on the loose but are highly reactive negatively charged ions which can damage the mitochondrial DNA. If you recall from #301, mitochondrial DNA is not protected in a nucleus (as is our cellular DNA) and occurs throughout the mitochondria often near the sites of the ETC. As DNA damage by free radicals accumulates the mitochondria lose their ability to produce energy and eventually die. When enough mitochondria in a cell die, the cell dies. As the cells die, the function of the affected organs decline with resulting chronic illnesses of old age. Then we die. This in a nutshell is the mitochondrial theory of aging. There are two different strategies that we can use to slow this process and hopefully live longer healthier lives.

The first is to reduce the creation of the free radicals. Free radicals form when something interrupts the electron transfer chain. Normally the electron safely passes through each step, handed from one complex to the next, until the final step in which water and ATP are produced. If one of the units of a complex is missing or in short supply, electrons will build up at that step and spill over into molecules (usually oxygen) in the surrounding matrix, forming free radicals. Ensuring we have sufficient of all of the nutrients mentioned in last week’s article is important. For example if CoQ10 is in short supply electrons will build up in Complex 1 (which by the way has the highest production of free radicals in the ETC). Electrons will also back up if the end product ATP is not being used fast enough. Following a meal with exercise rather than a nap will slow the aging process.

The other strategy is to ensure sufficient antioxidants in the mitochondria to neutralize the free radicals before they cause damage. Glutathione, the most important antioxidant in the cell, requires selenium (see #208) and the amino acid cysteine. More on glutathione 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.

236 Melatonin Benefits [30 Sept 2013]

Melatonin is well known as the “sleep hormone” but it does much more than allow us to sleep better.

Melatonin is produced in the pineal gland when the retina of our eyes are no longer exposed to light. Melatonin then tells the brain to go to sleep. After 4-5 hours, production of melatonin stops and the brain returns to wakefulness.

But the benefits of melatonin go far beyond getting a good night’s sleep (although sleep is essential for good health, as I have written previously – # 8, 104, 105). Natasha Turner, ND describes several additional benefits of optimum melatonin levels in a recent Huffington Post blog article.

PMS symptoms are significantly reduced. Research found that low melatonin levels were linked to PMS symptoms. Supplementing with melatonin on days 12-28 of the cycle should improve mood and sleep.

Low melatonin levels are a risk factor for diabetes. The Nurses’ Health Study found that the lowest melatonin levels doubled the risk of diabetes. Another study found that melatonin supplementation increased weight loss without reducing caloric intake. I previously wrote about the connection between sleep and weight (#103). A poor night’s sleep is known to cause sugar cravings on awakening. Melatonin curbs the appetite and increases satiety (feeling full).

Low melatonin levels have been linked to several types of headache including migraines. In one study, supplementing with melatonin reduced frequency of headaches by 50% and also decreased their intensity and duration.

Along with melatonin production, thyroid hormone production also declines as we age. An Italian study of menopausal women found that melatonin supplementation significantly improved thyroid function and improved mood and symptoms of depression.

Finally, melatonin has been found to slow the aging process in animal studies. It likely does this by its action against free radicals which are responsible for aging. Melatonin may be the key to looking and feeling younger!

Some of these benefits are no doubt linked to getting better sleep, but others are likely a result of the melatonin itself. Either way, it appears important to ensure that our melatonin levels are adequate which may require supplementation.

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

235 Boosting Testosterone [23 Sept 2013]

Men’s production of the male hormone testosterone declines as we age, approximately 10% each decade after age 30. This brings with it a number of health problems including fatigue, hair loss, lower libido, ED, moodiness (think “grumpy old men”), increased belly fat, muscle loss, reduced bone density, BPH, and increased risk of prostate cancer. I wrote about this in April 2009 #009. Hormone therapy is not recommended because of the side effects (like testes atrophy!). A better approach is to boost your body’s natural production. But how?

Brad King in his 2008 book Beer Belly Blues describes in a humorous way, how to increase testosterone with stress reduction, exercise (resistance and interval training), diet improvements, and certain supplements.

Dr. Jonathan Wright M.D. suggests this program:
• 30-50mg zinc;
• 40,000-50,000 IU vitamin A;
• 3 mg Boron; and
• 250-750 mg Tribulus terrestris (optional).

The Institute for Natural Healing offers "5 easy ways" to raise testosterone:
1. Reduce stress – high cortisol levels reduce testosterone production
2. Get enough sleep – missing sleep can lower testosterone levels 10-15%
3. Eat sufficient healthy fats – EFAs are required for testosterone production
4. Get enough vitamin D – a precursor for sex hormones including testosterone
5. Get adequate zinc – from oysters, crab, liver, pumpkin seeds & supplements

King in Beer Belly Blues discusses additional supplements:
• whey protein isolate – increases bone and muscle
• Chrysin – inhibits conversion of testosterone to estrogen
• Maca, Horny Goat Weed and Tongkat Ali – improve sexual function
• Beta Sitosterol – reduces BPH and prostate cancer risk
• Nettle root extract – increases free testosterone and protects prostate
• Indole-3 Carbinol (I3C) – from cruciferous vegetables, suppresses “bad” estrogens
• Lycopene – promotes prostate health

Conveniently there are testosterone boosting supplement formulas available with many of these ingredients. I still recommend reading King’s book for the full picture.

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

181 Nitric Oxide & Cardiovascular Health [4 Sept. 2012]

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.

152 Micronutrient Triage Theory of Aging [13 February 2012]

A theory of aging developed by Dr. Bruce N. Ames of U.C. Berkeley in 2006 explains why many people who eat an unhealthy diet and eschew (rather than chew) supplements appear to be in good health. The micronutrient triage theory of aging is based on the same process that a busy hospital emergency room uses to determine who gets treated first. When resources are inadequate to meet all needs, priority is given to the most urgent.

Aging is a result of DNA damage and a decline in mitochondrial energy production. DNA damage occurs continually but given enough of the right nutrients, particularly antioxidants, it is quickly repaired. DNA damage left unrepaired accelerates the aging process.

Dr. Ames’ theory explains why many vitamin and mineral deficiencies cause long-term DNA damage with no noticeable short-term effects. He observed that many people with suboptimal nutrient intake seem to get by fine with no signs or symptoms of poor health for years only to be suddenly hit with serious health problems down the road. According to the Triage Theory of Aging this is explained by the body allocating limited nutrients to critical short-term functions at the expense of long-term health (an analogy might be paying your power bill instead of fixing a leaking roof if you couldn’t afford to do both – you’ll be comfortable today but eventually your house will collapse). One nutrient example is the vitamin K family where it takes a severe deficiency of K1 to interfere with the clotting process but only a slight deficiency of K2 to increase the risk of osteoporosis and atherosclerosis, two common degenerative diseases of aging.

This theory exposes the short-sightedness of conservative RDAs (Recommended Dietary Allowance) for essential nutrients. They are set at the smallest amount to prevent acute deficiency symptoms but often far short of the optimum for preventing the many degenerative diseases of aging.

Source: Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue, Bsc. ND, John Wiley & Sons, 2012. See also Ames original 2006 article in the Proceedings of the National Academy of Sciences.

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

104 Importance of Sleep [7 March 2011]

Last week we looked at sleep as important for the production of the hormone leptin which suppresses appetite and promotes burning rather than storage of fat. Weight gain is only one of many heath problems caused by inadequate sleep. Here are a few more:
• Fatigue, inability to concentrate, and irritability
• Higher risk of cardiovascular disease
• Increased risk of high blood pressure
• Weakened immune system – more susceptible to colds and flu
• More rapid tumor growth – sleep is critical if you are fighting cancer
• Digestive problems like stomach ulcers and constipation
• Depression and other mood disorders
• Increased cortisol production which can lead to memory loss and insulin resistance
• Lower production of melatonin which, besides regulating sleep, is an important antioxidant
• Reduced production of Growth Hormone (by the pituitary gland during sleep) which causes more rapid aging. You not only feel older – you are older!

The Canadian Sleep Society reports 1 out of 3 Canadian adults have some problem sleeping, and for 1 out of 10 it is serious enough to affect their health. Loss of sleep is cumulative and cannot be made up by sleeping in on the weekend; it’s important to get adequate sleep every night. For growing children and teens, sleep is even more important. Next week we’ll look at some natural ways to promote healthy sleep.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

064 Longevity and Carbohydrates [24 May 2010]

Want to live longer and healthier? Eat less. That’s the basic premise of the Caloric Restricted (CR) diet theory. Restricting calories, while maintaining adequate nutrient intake, has been known since the 1930’s to significantly increase the lifespan of mice. Subsequent studies have shown the theory applies to fish, dogs and many other species including primates.

Human studies have not been carried out long enough yet to be conclusive but evidence so far supports the CR theory applying to us. In addition to longer life, a CR diet lowers blood sugar, triglycerides, insulin and leptin blood levels, all of which have been found to be lower in centenarians. (Makes sense – how many fat people do you know over 100?)

Important: CR does not refer to severe calorie restriction such as in anorexia nervosa or other forms of starvation which result in severe malnutrition. Also exercise, which is another factor in health and longevity, requires adequate calorie and amino acid intake.

Several theories attempt to explain how CR increases lifespan. The most promising is that it controls blood insulin levels. High insulin levels are associated with many age-related degenerative diseases such as cardiovascular disease, osteoporosis, obesity and diabetes. A 2003 study with mice found that a reduction of fat mass without caloric restriction increased longevity, likely due to lower insulin levels.

Another recent study also supports the insulin theory. Thirty one patients were put on a high fat, adequate protein, low carbohydrate diet and monitored for several age-related blood factors: fasting glucose, insulin, leptin, T3 thyroid hormone, and lipids. All factors were found to improve with the low carb diet. (So it appears that Atkins was onto something.)

How can we control insulin levels? Simple! By limiting simple carbohydrates – sugars and starches. Eating sweets and starchy carbs like bread and potatoes increases insulin levels; eating high fiber vegetables like broccoli lowers them. So it’s not so much eating fewer calories, but eating different calories that’s important. And healthy protein and fat foods can be tasty too!

I know what you are thinking: “If I can’t have my doughnut/bread/potatoes etc, what’s the point of living longer?” Well, let me promise two things: once you get off carbs, you’ll feel so good you won’t want to go back; and in no time nuts and raw veggies will start to taste great. Finally (but no promises this time) some day you just might be dancing at your 100th birthday party!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

050 Resveratrol [15 February 2010]

Resveratrol is a new natural health product that has been in the news recently, and is now available as a nutritional supplement.

Resveratrol is a polyphenol found in the skins and seeds of many fruits and berries, including grapes, and occurs in small amounts in red wine. This may at least partly explain the French Paradox – that people in France have healthy cardiovascular systems despite eating an unhealthy diet, smoking, and drinking.

Studies have so far found an amazing variety of benefits. Resveratrol:
• is a powerful antioxidant that protects the body from free radicals including the dangerous ROS (reactive oxygen species) from tobacco smoke;
• lowers the risk of many types of cancer including liver, breast, prostate & colon;
• has powerful anti-inflammatory properties that help protect the heart, liver and brain;
• helps control blood sugar and prevent obesity;
• improves prostate health, increasing urine flow;
• lowers blood pressure and increases cardiovascular health;
• improves cholesterol by lowering LDL and increasing HDL blood lipids;
• increases energy and speeds recovery from exertion;
• appears to have anti-aging properties – animal studies show increased life-spans of 15% to 60%.

Resveratrol can be increased in your diet by consuming more grape skins and seeds, certain berries and fruits, and by drinking more red wine. To get enough for a therapeutic dose however will be a problem. Different sources suggested 20mg, 50 mg, and 100-500 mg as being optimal for different benefits. Even the lower dose would require drinking several bottles of wine daily, which would be detrimental for its alcohol, sugar and calories. And fruits and berries are high in sugar so should be eaten in moderation. Thus the best source of resveratrol is in a supplement form, commonly extracted from grape skins & seeds or from Japanese Knotweed.

One caution – some of the above benefits are known only from animal studies and not yet proven in humans. Several human trials are underway and there should be more information available in the coming years. So far no negative side effects have been observed at normal doses although several temporary side effects were noted at doses over 500 mg.

So, is resveratrol another passing fad or a modern “fountain of youth”? Time will tell, but meanwhile there’s no good reason not to experience some of the benefits for yourself.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.