Showing posts with label blood pressure. Show all posts
Showing posts with label blood pressure. Show all posts
April 2, 2018
465 Black Seed Oil [2 April 2018]
Black Seed is a desert plant Nigella sativa, related to cumin (essential for tasty chili!). It has a long tradition of medicinal use in Egypt and India. Muhammad said of black seed that “it cures all diseases except death itself”. While that may be a bit of an exaggeration, black seed has been shown to benefit our health in many ways.
Of the many beneficial compounds found in black seed, thymoquinone (TQ) is probably the most important. TQ:
• Acts as a bronchodilator which provides relief for many lung conditions including asthma, COPD and emphysema;
• Relaxes smooth muscle lowering high blood pressure and relieving arterial spasms;
• Relieves spasms of the digestive tract from the esophagus to the colon;
• Protects the brain and heart from oxidative damage (our two most valuable organs!);
• Improves mitochondrial function in the muscle cells of the heart and in the brain;
• Supports liver, gallbladder and kidney function by preserving intracellular glutathione;
• Improves the outcome and reduces toxicity of chemotherapy in cancer treatment.
A related compound found in black seed is thymohydroquinone (THQ). THQ increases the time that the neurotransmitter acetylcholine remains active in the brain (drugs designed for this function are used in the treatment of neurodegenerative conditions including autism, Alzheimer’s and Parkinson’s).
A third compound, Thymol (also found in thyme and oregano), has strong anti-viral properties. It is commonly used in treating tuberculosis.
TQ, THQ, and thymol, along with other beneficial compounds in black seed:
• show promise in fighting antibiotic-resistant pathogens including MRSA;
• improve glucose levels in Type 2 Diabetes as well as Metformin but with low toxicity;
• reverse hair loss by strengthening hair roots;
• improve skin conditions such as eczema with black seed cream.
Natural health advocate Cass Ingram, author of The Black Seed Miracle, recommends starting black seed while you are still healthy to prevent illness. With daily use (it’s a food after all!), black seed will support the health of your brain, heart, blood vessels, lungs, liver, kidneys, digestive system, immune system, and more. It is available in liquid oil and capsules.
Sources and links to more information:
Cass Ingram, interview with Dr. Ward Bond
Dr Josh Axe Black Seed Oil Benefits
GreenMedInfo.com The Remedy for Everything but Death
Dr Joseph Mercola Black Cumin Seed Benefits
Self-Hacked Top 28 Scientific Benefits of Nigella sativa
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
November 27, 2017
448 Fit and Fat? [27 Nov 2017]
Studies on the relative risks of weight and exercise have suggested that being fit is more important than not being fat. A recent study from Britain, however, shows that even healthy obese people should not become complacent about their weight.
The study examined the electronic health records of 3.5 million adults in England (making it the largest study of its kind) that were initially free of heart disease, and followed them from 1995 to 2015. The study classified the patients by BMI (a ratio of weight to height) and recorded three metabolic abnormalities – diabetes, hypertension and hyperlipidemia (high cholesterol). They were then followed and monitored for three cardiovascular diseases (CVD) – coronary heart disease, cerebrovascular disease (stroke), or peripheral vascular disease.
As expected, within each weight category, those with one or more metabolic abnormalities had a higher risk of heart disease. And, not too unexpectedly, for those with the same abnormalities, the obese had a higher risk of CVD than those with normal weight. This held true for those with no metabolic abnormalities – the obese had a 49% increased risk of coronary heart disease, an insignificant 7% increased risk of stroke, and 96% increased risk (nearly double) of heart failure. Even those in the moderate “overweight” class had a 30% higher risk of coronary heart disease.
An earlier (2013) review and meta-analysis found a similar pattern. Compared to the metabolically healthy normal weight group, the metabolically health obese group had a 24% higher risk of having a cardiovascular event. All weight groups that were metabolically unhealthy had much higher risks, from 265 to 312% higher.
What this means is that even with no signs of diabetes, high blood pressure or high cholesterol, being overweight puts you at a much higher risk of heart disease. But having diabetes, high blood pressure or high cholesterol increases your risk much, much, more.
As I have explained previously [#082], high blood insulin levels not only promote weight gain (and make weight loss next to impossible) [#065] but can also lead to diabetes, hypertension (high blood pressure) [#084] and dyslipidemia (high cholesterol) [#083] – the three main risk factors for heart disease. The medically designed ketogenic diet we use at our weight loss clinic lowers insulin which makes losing weight much easier and at the same time normalizes blood sugar, blood pressure and lipids. We have had dieters who, after losing significant weight, were able to go off their blood pressure and diabetic meds.
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 24, 2015
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,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?
I can manage my bifocals, but oh how I miss my mind.
• 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.
October 27, 2014
291 Massage and Blood Pressure [27 Oct 2014]
Most people are aware of the benefits of massage therapy for soft tissue pain and stress management. Massage can also provide cardiovascular benefits, particularly for the management of mild hypertension. High blood pressure is a significant risk factor in cardiovascular disease and is known as the “Silent Killer”.
A study published in 2000 by J. Bodywork & Movement Therapies compared the effects of massage therapy and progressive muscle relaxation on blood pressure. Massage was more effective at lowering blood pressure, especially diastolic. Both groups reported less anxiety but only the massage group experienced reduced depression.
A 2013 randomized control trial compared whole body Swedish massage with resting, one hour weekly for 4 weeks, on Malaysian women with hypertension. Both massage and resting improved blood pressure and heart rate, but the massage reduced it more (but the difference was not statistically significant), and for a longer time – up to 4 weeks (which was significant).
Another 2013 clinical trial compared neck & shoulder massage (10-15 minutes 3 times a week for 10 sessions) and rest in 50 pre-hypertensive women in Iran. Massage reduced both systolic and diastolic blood pressure significantly more than just rest, and the effects lasted at least 3 days after the treatment.
These studies (and others) suggest that massage therapy could be a useful tool in managing mild hypertension and pre-hypertension, however some cautions are in order [Massage Therapy – an Approach to Treatments, Fiona Rattray, 1994]. When working with clients with severe hypertension a massage therapist will use certain techniques and avoid others. The goal is to increase peripheral circulation (hands and feet) while avoiding movement of blood towards the trunk. The use of heat and painful techniques are contraindicated. Ideally the client’s blood pressure should be measured before and after the treatment to monitor its effects.
If your doctor is concerned about your blood pressure, ask her/him about massage therapy as a possible management tool. Here is Dr Brent Bauer of the Mayo Clinic speaking about the benefits of massage.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
A study published in 2000 by J. Bodywork & Movement Therapies compared the effects of massage therapy and progressive muscle relaxation on blood pressure. Massage was more effective at lowering blood pressure, especially diastolic. Both groups reported less anxiety but only the massage group experienced reduced depression.
A 2013 randomized control trial compared whole body Swedish massage with resting, one hour weekly for 4 weeks, on Malaysian women with hypertension. Both massage and resting improved blood pressure and heart rate, but the massage reduced it more (but the difference was not statistically significant), and for a longer time – up to 4 weeks (which was significant).
Another 2013 clinical trial compared neck & shoulder massage (10-15 minutes 3 times a week for 10 sessions) and rest in 50 pre-hypertensive women in Iran. Massage reduced both systolic and diastolic blood pressure significantly more than just rest, and the effects lasted at least 3 days after the treatment.
These studies (and others) suggest that massage therapy could be a useful tool in managing mild hypertension and pre-hypertension, however some cautions are in order [Massage Therapy – an Approach to Treatments, Fiona Rattray, 1994]. When working with clients with severe hypertension a massage therapist will use certain techniques and avoid others. The goal is to increase peripheral circulation (hands and feet) while avoiding movement of blood towards the trunk. The use of heat and painful techniques are contraindicated. Ideally the client’s blood pressure should be measured before and after the treatment to monitor its effects.
If your doctor is concerned about your blood pressure, ask her/him about massage therapy as a possible management tool. Here is Dr Brent Bauer of the Mayo Clinic speaking about the benefits of massage.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
February 18, 2014
255 Luobuma – the Anti-Stress Tea [18 February 2014]
Two plants growing in a remote desert in central Asia have shown some remarkable properties for dealing with stress and other health problems. Apocynum venetum and its close relative Apocynum hendersonii grow in the Taklamakan desert in the Tarim Basin situated in western China. The leaves and flowers are picked during the hot summer months. Tea, or an aqueous extract of this herb, is known as Luobuma and is popular in China as a healthful beverage.
Luobuma has been used in Asia as a medicinal herb for over a thousand years. Modern research has found a high content of quercitin, an important antioxidant phytochemical known to reduce blood pressure, and many other phytochemical compounds some of which are similar to those in St. John’s Wort, and others which are unique to Luobuma.
Luobuma has been found to:
• Relieve stress and anxiety
• Relieve depression
• Improve sleep
• Reduce high blood pressure
• Relieve headache, dizziness and vertigo
• Reduce cholesterol
• Strengthen cardiac muscle
• Relax cardiac arrhythmia
• Protect the liver from chemical toxicity
Luobuma has a good safety record with no known adverse effects. It is available as a tea or in capsules. Specific formulas combining Luobuma with various other herbs are available for blood pressure, cholesterol, headaches, and dizziness/vertigo. I have tried the tea and it has a mild flavor, similar to chamomile or green tea.
See the website www.luobuma.ca for more information.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Luobuma has been used in Asia as a medicinal herb for over a thousand years. Modern research has found a high content of quercitin, an important antioxidant phytochemical known to reduce blood pressure, and many other phytochemical compounds some of which are similar to those in St. John’s Wort, and others which are unique to Luobuma.
Luobuma has been found to:
• Relieve stress and anxiety
• Relieve depression
• Improve sleep
• Reduce high blood pressure
• Relieve headache, dizziness and vertigo
• Reduce cholesterol
• Strengthen cardiac muscle
• Relax cardiac arrhythmia
• Protect the liver from chemical toxicity
Luobuma has a good safety record with no known adverse effects. It is available as a tea or in capsules. Specific formulas combining Luobuma with various other herbs are available for blood pressure, cholesterol, headaches, and dizziness/vertigo. I have tried the tea and it has a mild flavor, similar to chamomile or green tea.
See the website www.luobuma.ca for more information.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
June 24, 2013
222 Salt – how much is too little? [24 June 2013]
The Canadian Heart & Stroke Foundation’s DASH diet for lowering high blood pressure recommends no more than 2,300 mg of sodium per day. But some organizations like the American Heart Association are pushing for as little as 1,500 mg (half a teaspoon) per day. A recent report questions the benefits and safety of this lower amount.
The report, titled “Sodium Intake in Populations: Assessment of Evidence” by an expert group of the Institute of Medicine for the Centers for Disease Control and Prevention, was published in May 2013. The group looked at new evidence that had been published since the last report in 2005. The new data showed no health benefit in restricting sodium below 2,300 and indications of possible harm. The “possible harm” included increased rate of heart attacks and risk of death. It looks like the Canadians, with their more conservative recommendation, got it right this time.
Previous predictions on benefits of sodium reduction (like the prevention of 14,500 heart attacks each year in Canada that I quoted in my column #022 July 27, 2009) are based solely on salt’s effect on blood pressure. Actual studies of health outcomes found that groups with the lowest salt intake often had worse health outcomes, including higher death rates. Obviously salt plays many important roles other than affecting one’s blood pressure.
Over-restricting salt in seniors is especially dangerous because symptoms of hyponatraemia (low sodium levels) are commonly associated with aging – fatigue, confusion and poor balance – and can easily be overlooked.
Potassium in balance with sodium is more important than just sodium levels – see my columns #129 and #211 for more on potassium.
Hyperinsulinism (high insulin levels) is the underlying cause of metabolic syndrome which includes high blood pressure. See my column #084 Insulin and Blood Pressure (03 Oct 2010). The insulin causes the body to retain sodium and excrete potassium. Normalizing insulin not only prevents type 2 diabetes but also reverses high blood pressure with normal salt consumption.
Additional points not mentioned in the Eagle ad article:
Salt is a nutrient and is essential for life so can't be completely eliminated. There are however sources of sodium other than salt that are not essential (and likely harmful) so should be avoided: sodium benzoate, sodium nitrate, and MSG.
80% of sodium in the typical American diet comes from processed foods; 10% from natural foods; and only 10% added at the table. The best way to reduce sodium would appear to be to reduce processed foods.
Iodine is added to commercial table salt which is believed responsible for the lower rates of hypothyroidism in North America. There is some concern that reducing salt, or switching to the marginally more nutritious sea salts, could lead to more iodine deficiencies. Probably true but it need not be the case. There are other sources of iodine supplementation readily available, either as a liquid supplement or some form of kelp supplement.
To recap, the only benefit to reducing salt is to lower blood pressure. Levels below 2,300 mg have no blood pressure lowering effect. Levels lower than 2,300 can be detrimental to our health.
Sources:
IOM Report
New York Times article and opinion piece
Health Sciences Institute articles 1 and 2
Canadian Heart & Stroke Foundation – DASH 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.
The report, titled “Sodium Intake in Populations: Assessment of Evidence” by an expert group of the Institute of Medicine for the Centers for Disease Control and Prevention, was published in May 2013. The group looked at new evidence that had been published since the last report in 2005. The new data showed no health benefit in restricting sodium below 2,300 and indications of possible harm. The “possible harm” included increased rate of heart attacks and risk of death. It looks like the Canadians, with their more conservative recommendation, got it right this time.
Previous predictions on benefits of sodium reduction (like the prevention of 14,500 heart attacks each year in Canada that I quoted in my column #022 July 27, 2009) are based solely on salt’s effect on blood pressure. Actual studies of health outcomes found that groups with the lowest salt intake often had worse health outcomes, including higher death rates. Obviously salt plays many important roles other than affecting one’s blood pressure.
Over-restricting salt in seniors is especially dangerous because symptoms of hyponatraemia (low sodium levels) are commonly associated with aging – fatigue, confusion and poor balance – and can easily be overlooked.
Potassium in balance with sodium is more important than just sodium levels – see my columns #129 and #211 for more on potassium.
Hyperinsulinism (high insulin levels) is the underlying cause of metabolic syndrome which includes high blood pressure. See my column #084 Insulin and Blood Pressure (03 Oct 2010). The insulin causes the body to retain sodium and excrete potassium. Normalizing insulin not only prevents type 2 diabetes but also reverses high blood pressure with normal salt consumption.
Additional points not mentioned in the Eagle ad article:
Salt is a nutrient and is essential for life so can't be completely eliminated. There are however sources of sodium other than salt that are not essential (and likely harmful) so should be avoided: sodium benzoate, sodium nitrate, and MSG.
80% of sodium in the typical American diet comes from processed foods; 10% from natural foods; and only 10% added at the table. The best way to reduce sodium would appear to be to reduce processed foods.
Iodine is added to commercial table salt which is believed responsible for the lower rates of hypothyroidism in North America. There is some concern that reducing salt, or switching to the marginally more nutritious sea salts, could lead to more iodine deficiencies. Probably true but it need not be the case. There are other sources of iodine supplementation readily available, either as a liquid supplement or some form of kelp supplement.
To recap, the only benefit to reducing salt is to lower blood pressure. Levels below 2,300 mg have no blood pressure lowering effect. Levels lower than 2,300 can be detrimental to our health.
Sources:
IOM Report
New York Times article and opinion piece
Health Sciences Institute articles 1 and 2
Canadian Heart & Stroke Foundation – DASH 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.
May 13, 2013
216 Magnesium Bisglycinate [13 May 2013]
Since I wrote about magnesium a month or so ago (#209 Magnesium – A Crucial Mineral; and #210 Magnesium – Getting Enough) I have learned about a new form of this critically important mineral.
Magnesium bisglycinate – magnesium attached to two glycine molecules – has several advantages over other forms of magnesium. It is absorbed faster and more efficiently than other forms. It is better utilized by the body and hence more effective in filling magnesium’s many roles. And it avoids the laxative effect of magnesium, especially at high doses. It is available in powder or capsule form.
To review, you should consider supplementing with magnesium if you:
• are pregnant or breastfeeding to prevent pre-eclampsia, reduce risk of gestational diabetes, and prevent muscle cramps
• suffer from Fibromyalgia or Chronic Fatigue
• have ADD or ADHD – to reduce symptoms
• have Type 2 diabetes – to improve insulin response
• want to increase bone strength – to convert calcium to hydroxyapatite, the form found in bones and teeth
• want to reduce cholesterol (without side effects)
• have high blood pressure, heart disease or abnormal heart rhythms
• suffer from headaches or migraines
• are stressed out and need to relax
• have trouble sleeping
• suffer from PMS – to reduce cramping and other symptoms
• have loss of appetite or nausea
• have muscle spasms and cramping
• are taking more calcium than magnesium (check your cal:mag ratio)
• are taking vitamin D – Mg is required for proper metabolism of D
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
May 6, 2013
215 Beet Juice & Blood Pressure [6 May 2013]
Two recent studies have brought the humble beet root vegetable back in style.
A small controlled trial in Melbourne Australia with 15 men and 15 women was published in December 2012 in Nutrition Journal. It found that a single dose of 500ml beet juice significantly lowered blood pressure, at least temporarily. The reduction was greatest for the men, lowering the systolic blood pressure (the top number) by 4 or 5 points.
In April 2013 a smaller study from London England was published in the American Heart Association journal Hypertension. Eight women and 7 men with mild hypertension were given a single dose of 250ml beet juice or a placebo, and monitored over 24 hours. The beet juice lowered both systolic and diastolic blood pressure in both men and women by about 10 points. The reduction was greatest after 3-6 hours but was still measurable after 24 hours.
The ingredient in beet juice believed responsible for the reduction in blood pressure is the nitrates which are converted in the body to nitric oxide (NO). See my columns #180, 181 & 182 from August & September 2012 on NO. Nitric oxide relaxes the blood vessel walls, lowering blood pressure. Other sources of nitrates include leafy green vegetables, especially spinach.
Beet juice has been used by athletes to increase endurance and has many other health benefits from the vitamins, minerals and antioxidants it contains. For example, beets are high in iron which I wrote about last week. There are some cautions however. Due to beets’ high oxalate content, people who are prone to kidney stones or gallstones should check with their physician before taking beet juice. An allergic reaction to beets is possible but rare.
Beet roots and leaves can be cooked but for best nutrition they should be juiced raw. You can juice your own beets, along with other vegetables like carrots or fruit like oranges and apples to improve the taste. Beet juice is also available in health food stores as concentrated liquid or dehydrated crystals. For best effect, take the beet juice on an empty stomach and “chew” the juice to mix it with saliva.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
A small controlled trial in Melbourne Australia with 15 men and 15 women was published in December 2012 in Nutrition Journal. It found that a single dose of 500ml beet juice significantly lowered blood pressure, at least temporarily. The reduction was greatest for the men, lowering the systolic blood pressure (the top number) by 4 or 5 points.
In April 2013 a smaller study from London England was published in the American Heart Association journal Hypertension. Eight women and 7 men with mild hypertension were given a single dose of 250ml beet juice or a placebo, and monitored over 24 hours. The beet juice lowered both systolic and diastolic blood pressure in both men and women by about 10 points. The reduction was greatest after 3-6 hours but was still measurable after 24 hours.
The ingredient in beet juice believed responsible for the reduction in blood pressure is the nitrates which are converted in the body to nitric oxide (NO). See my columns #180, 181 & 182 from August & September 2012 on NO. Nitric oxide relaxes the blood vessel walls, lowering blood pressure. Other sources of nitrates include leafy green vegetables, especially spinach.
Beet juice has been used by athletes to increase endurance and has many other health benefits from the vitamins, minerals and antioxidants it contains. For example, beets are high in iron which I wrote about last week. There are some cautions however. Due to beets’ high oxalate content, people who are prone to kidney stones or gallstones should check with their physician before taking beet juice. An allergic reaction to beets is possible but rare.
Beet roots and leaves can be cooked but for best nutrition they should be juiced raw. You can juice your own beets, along with other vegetables like carrots or fruit like oranges and apples to improve the taste. Beet juice is also available in health food stores as concentrated liquid or dehydrated crystals. For best effect, take the beet juice on an empty stomach and “chew” the juice to mix it with saliva.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
November 5, 2012
190 Risks of High Protein Diets [5 Nov 2012]
I’m just finishing a few months on the Ideal Protein diet program. A few friends have expressed concern about health risks of “high protein” diets, so I decided to see if there was any validity to their concerns.
First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.
A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:
• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)
The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”
Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.
A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:
“Individuals who follow [high-protein] diets are [at higher] risk for …potential cardiac, renal, bone and liver abnormalities…”The author of the article, A H Manninen, found that:
• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)
The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”
Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.
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
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.
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 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.
June 11, 2012
169 Arginine – the NO Precursor [11 June 2012]
Arginine is an interesting amino acid. It is considered “essential” (meaning it is required in our diet) in infants and children whose synthesis pathways are undeveloped, and “conditionally essential” (meaning that some is required in our diet) in adults. Arginine is usually sufficient in our diets – it is found in meat, poultry, dairy, seafood, whole grains, nuts, seeds and even chocolate – but in certain situations is also taken as a supplement. As with all amino acids, look for the L-arginine form.
An important function of arginine is the production of the gas nitric oxide (NO). NO lowers blood pressure by relaxing the smooth muscles of the endothelium (lining of the blood vessels) thus dilating the arteries. This process increases blood flow when partially blocked arteries to the heart cause angina pain, or to the leg muscles cause intermittent claudication. Nitroglycerine works similarly in treating angina by releasing NO. NO is also essential for penile erections, so arginine is often used for erectile dysfunction.
Arginine has several other uses. Taken with RNA and the essential fatty acid EPA, arginine improves wound healing, especially bone injuries, and shortens post-surgery recovery time. Arginine is sometimes taken along with ibuprofen for migraine headaches. Arginine also plays an essential role in the detoxification and elimination of ammonia through the liver and kidneys.
There are several important cautions regarding arginine supplementation:
· do not take arginine if you have had a recent heart attack
· arginine may be helpful with congestive heart failure, but use with medical supervision.
· take under medical supervision if you are on prescription drugs for high blood pressure or angina
· stop two weeks before surgery, resume a few days after
· women: avoid during pregnancy and breastfeeding
· men: use caution if you take arginine along with sildenafil (Viagra) as the combination may lower blood pressure too far
· avoid if you are subject to cold sores as arginine reduces the absorption of another amino acid, lysine, which is believed to play a role in combating herpes simplex infections.
Despite all the precautions, arginine supplementation can be safe and effective in certain conditions. I’ll explore more about lysine and its relationship with arginine 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.
December 19, 2011
145 Chocolate & Heart Disease [19 December 2011]
For the last column of 2011 I want to share some good news – chocolate is good for your heart! Chocolate, particularly dark chocolate, contains flavanol, an antioxidant flavonoid which, among other benefits, protects the heart from free radical damage. Epidemiological studies have suggested that chocolate may be beneficial for the heart and a 2010 study supports this hypothesis.
The study looked at nearly 5,000 Americans ages 25 to 93 who were participating in a Family Heart Study. Use of chocolate was assessed through a questionnaire. After adjusting for known risk factors, those who had chocolate 4 or more times a week had only 43% as many incidents (57% lower) of coronory heart disease (CHD) as those who reported eating none. It definitely wasn’t the sugar though – participants who had non-chocolate candy had a 49% higher incidence of CHD.
Other benefits of dark chocolate:
• lowers blood pressure
• lowers cholesterol
• may prevent cancer (research is looking at pentameric procyanidin, a compound found in chocolate which stops cell reproduction in tumors)
• thins the blood and prevents the formation of blood clots
• releases endorphins in the brain and elevates your mood.
A few words of caution: the calories in the added sugar and fat can be significant. The caffeine and theobromine may be addictive (is that a bad thing?). Chocolate is known to be a migraine trigger. And chocolate contains arginine which should be avoided when fighting or preventing virus infections like herpes.
For some reason I have a sudden craving for almond bark! I think I’ll pop across the hall and buy a bag. The hard part is to make it last all week instead of eating it all at once. Enjoy the holidays! Back in two weeks.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The study looked at nearly 5,000 Americans ages 25 to 93 who were participating in a Family Heart Study. Use of chocolate was assessed through a questionnaire. After adjusting for known risk factors, those who had chocolate 4 or more times a week had only 43% as many incidents (57% lower) of coronory heart disease (CHD) as those who reported eating none. It definitely wasn’t the sugar though – participants who had non-chocolate candy had a 49% higher incidence of CHD.
Other benefits of dark chocolate:
• lowers blood pressure
• lowers cholesterol
• may prevent cancer (research is looking at pentameric procyanidin, a compound found in chocolate which stops cell reproduction in tumors)
• thins the blood and prevents the formation of blood clots
• releases endorphins in the brain and elevates your mood.
A few words of caution: the calories in the added sugar and fat can be significant. The caffeine and theobromine may be addictive (is that a bad thing?). Chocolate is known to be a migraine trigger. And chocolate contains arginine which should be avoided when fighting or preventing virus infections like herpes.
For some reason I have a sudden craving for almond bark! I think I’ll pop across the hall and buy a bag. The hard part is to make it last all week instead of eating it all at once. Enjoy the holidays! Back in two weeks.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
August 29, 2011
129 Salt in Balance [29 August 2011]
I wrote about the health benefits of reducing salt in my July 27 2009 column #022. It now appears that reducing sodium is only half the equation – increasing potassium is just as important. The Centers for Disease Control and Prevention (CDCP) studied more than 12,000 adults for 15 years and found that those with the highest sodium and lowest potassium intakes had the highest risk of dying from cardiovascular disease. Those with the lowest risk had the lowest ratio of sodium to potassium intake, nearly equal amounts of each. Source: Archives of Internal Medicine July 11 discussed in a Los Angeles Times article by Jill Adams.
Sodium, of course, is an essential nutrient – we can’t live without it – and the emphasis on cutting salt is leading to more cases of sodium deficiency. This condition, called hyponatraemia, is more common in the elderly and is often misdiagnosed. A Rosetown octogenarian friend began having strange symptoms a few years ago and was diagnosed with hyponatraemia. His doctor prescribed potato chips (I can think of healthier sources of salt), and he quickly recovered.
Dr. David McCarron, a nutritionist and professor at U of California, recently wrote in the Financial Post that the recommendation to restrict salt for heart health is based solely on opinion – there is no reliable evidence supporting it. First, he writes, “…only a minority of individuals’ blood pressure is sensitive to salt.” Secondly, three different trials testing low-sodium diets on people with kidney and heart disease showed higher risk of hospitalizations, cardiovascular events, and death in the low-sodium group. McCarron called for large-scale controlled trials to test the current policy of sodium restriction for safety and effectiveness.
Meanwhile, what to do? Don’t overdo salt but don’t eliminate it completely either (if you still eat a lot of processed foods, you needn’t worry about a deficiency!). And make sure you are getting enough potassium – balance is the key to health.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Sodium, of course, is an essential nutrient – we can’t live without it – and the emphasis on cutting salt is leading to more cases of sodium deficiency. This condition, called hyponatraemia, is more common in the elderly and is often misdiagnosed. A Rosetown octogenarian friend began having strange symptoms a few years ago and was diagnosed with hyponatraemia. His doctor prescribed potato chips (I can think of healthier sources of salt), and he quickly recovered.
Dr. David McCarron, a nutritionist and professor at U of California, recently wrote in the Financial Post that the recommendation to restrict salt for heart health is based solely on opinion – there is no reliable evidence supporting it. First, he writes, “…only a minority of individuals’ blood pressure is sensitive to salt.” Secondly, three different trials testing low-sodium diets on people with kidney and heart disease showed higher risk of hospitalizations, cardiovascular events, and death in the low-sodium group. McCarron called for large-scale controlled trials to test the current policy of sodium restriction for safety and effectiveness.
Meanwhile, what to do? Don’t overdo salt but don’t eliminate it completely either (if you still eat a lot of processed foods, you needn’t worry about a deficiency!). And make sure you are getting enough potassium – balance is the key to health.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 12, 2011
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.
• 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.
084 Insulin and Blood Pressure [11 October 2010]
As discussed two weeks ago, one of the symptoms of Syndrome X is hypertension (high blood pressure). This week I will explore the connection between blood pressure and insulin. People with insulin resistance, where sufficient insulin is produced but is unable to move glucose out of the blood into muscles, frequently develop hypertension.
High insulin levels stimulate the kidneys to retain sodium (and therefore fluid) and to excrete potassium, both factors known to increase blood pressure.
Insulin also increases movement of magnesium out of the blood and into the cells, lowering serum magnesium levels. Magnesium dilates smooth muscle (think artery walls), so lower levels will result in constriction of arteries, increasing blood pressure. Magnesium is also necessary for proper insulin receptor function so, as magnesium levels decline, insulin resistance increases even more.
Another way that insulin increases blood pressure is by stimulating the release of a hormone called vascular endothelial growth factor (VEGF). This causes increased growth of smooth muscle cells of the arteries making them narrower and less elastic. VEGF is also implicated in angiogenesis – the growth of new blood vessels to feed tumors. And unfortunately the class of drugs called insulin receptor sensitizers used to correct the underlying problem of insulin resistance increases the stimulation of VEGF.
The most effective way I know to safely lower insulin levels and reduce insulin resistance is with the Ideal Protein diet. Most people on this diet experience rapid improvement in blood pressure without the need for drugs. That’s a nice “side-effect” of a diet which helps you burn unwanted fat safely and easily.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
High insulin levels stimulate the kidneys to retain sodium (and therefore fluid) and to excrete potassium, both factors known to increase blood pressure.
Insulin also increases movement of magnesium out of the blood and into the cells, lowering serum magnesium levels. Magnesium dilates smooth muscle (think artery walls), so lower levels will result in constriction of arteries, increasing blood pressure. Magnesium is also necessary for proper insulin receptor function so, as magnesium levels decline, insulin resistance increases even more.
Another way that insulin increases blood pressure is by stimulating the release of a hormone called vascular endothelial growth factor (VEGF). This causes increased growth of smooth muscle cells of the arteries making them narrower and less elastic. VEGF is also implicated in angiogenesis – the growth of new blood vessels to feed tumors. And unfortunately the class of drugs called insulin receptor sensitizers used to correct the underlying problem of insulin resistance increases the stimulation of VEGF.
The most effective way I know to safely lower insulin levels and reduce insulin resistance is with the Ideal Protein diet. Most people on this diet experience rapid improvement in blood pressure without the need for drugs. That’s a nice “side-effect” of a diet which helps you burn unwanted fat safely and easily.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
082 Syndrome X [27 September 2010]
Also known as Metabolic Syndrome, Syndrome X is a generalized disorder with four defining symptoms: hyperglycemia (high blood sugar), hyperlipidemia (high cholesterol), hypertension (high blood pressure) and central obesity (a big gut!).
The common factor in these four symptoms is insulin resistance caused by a diet high in simple carbohydrates. With insulin resistance, sufficient or even excess insulin is produced by the pancreas but it is unable to move the glucose into the muscle cells. This leaves high glucose blood levels which triggers the pancreas to produce even more insulin in an attempt to lower the blood sugar. And it is the high insulin levels remaining in the blood which leads to the other symptoms.
Excess insulin in the blood, called hyperinsulinism (HI), stimulates the kidneys to retain sodium and excrete potassium and magnesium, and increases growth of smooth muscle cells, all of which contribute to hypertension. HI, through many different biochemical pathways, stimulates the production of triglycerides, excess cholesterol and LDL (the “bad” lipoprotein), while limiting production of HDL (the “good” lipoprotein). Other “symptoms” of HI include coronary artery disease (heart attacks and strokes), inflammation (arthritis, fibromyalgia, etc.), and acid reflux (“heartburn”). In future columns I will explore each of these in more detail. Source: “The relationship between insulin and glucagon in the pathogenesis of Syndrome X” by Michael P. Ciell, R.Ph.
It makes sense that health problems caused by diet are best treated with diet. Correct the underlying cause (hyperinsulinism) and the symptoms (hyperglycemia, hypertension, hyperlipidemia, and obesity) should clear up with no undesirable side effects. The safest way I know to accomplish this is with a ketogenic diet designed to preserve muscle mass.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The common factor in these four symptoms is insulin resistance caused by a diet high in simple carbohydrates. With insulin resistance, sufficient or even excess insulin is produced by the pancreas but it is unable to move the glucose into the muscle cells. This leaves high glucose blood levels which triggers the pancreas to produce even more insulin in an attempt to lower the blood sugar. And it is the high insulin levels remaining in the blood which leads to the other symptoms.
Excess insulin in the blood, called hyperinsulinism (HI), stimulates the kidneys to retain sodium and excrete potassium and magnesium, and increases growth of smooth muscle cells, all of which contribute to hypertension. HI, through many different biochemical pathways, stimulates the production of triglycerides, excess cholesterol and LDL (the “bad” lipoprotein), while limiting production of HDL (the “good” lipoprotein). Other “symptoms” of HI include coronary artery disease (heart attacks and strokes), inflammation (arthritis, fibromyalgia, etc.), and acid reflux (“heartburn”). In future columns I will explore each of these in more detail. Source: “The relationship between insulin and glucagon in the pathogenesis of Syndrome X” by Michael P. Ciell, R.Ph.
It makes sense that health problems caused by diet are best treated with diet. Correct the underlying cause (hyperinsulinism) and the symptoms (hyperglycemia, hypertension, hyperlipidemia, and obesity) should clear up with no undesirable side effects. The safest way I know to accomplish this is with a ketogenic diet designed to preserve muscle mass.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 9, 2011
070 Ideal Protein Diet report [5 July 2010]
Well I have finished my first week on the diet. Results? I lost a whopping 11.4 lbs and 10.5 inches (total from many different measurements). I gained a notch on my belt. And I feel fine.
The first week is supposed to be the hardest but I found the program easy to follow. With the Starter Pack I got to try many of the Ideal Protein foods and discovered which ones I like best. Yes, I had my moments of hunger and weakness but survived with hardly any cheating.
I am enjoying the 5 oz steak (or similar lean meat) that is required as part of the supper meal. While 5 oz is about half of what I would normally eat, it is substantial and by cutting it up in very small pieces I’ve learned to prolong the enjoyment. I already like salads so that wasn’t a problem and I’ve ordered some compatible salad dressings to improve the taste.
The program predicts an average weight loss of 4-7 lbs for men and 3-5 for women. The first week is often higher because of loss of excess fluid. High insulin levels in the blood tend to cause the body to retain sodium and therefore water. Insulin also increases excretion of potassium and magnesium. Controlling insulin allows the electrolyte balance to normalize and less fluid is retained. This also explains why high blood pressure improves quickly (within a few weeks) on the diet.
Another benefit of the diet is normalization of blood lipids (cholesterol & triglycerides). Again high insulin is a factor in increasing production of cholesterol. After 4-6 weeks on the program the blood lipids improve significantly. More good news – the blood pressure and blood lipid improvements continue after the program is completed.
So I can’t expect to continue at 11 lbs a week. However another two weeks should bring me to my goal of 195. By the time you read this I should be almost there. Who knows, I may even decide to push for 190.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The first week is supposed to be the hardest but I found the program easy to follow. With the Starter Pack I got to try many of the Ideal Protein foods and discovered which ones I like best. Yes, I had my moments of hunger and weakness but survived with hardly any cheating.
I am enjoying the 5 oz steak (or similar lean meat) that is required as part of the supper meal. While 5 oz is about half of what I would normally eat, it is substantial and by cutting it up in very small pieces I’ve learned to prolong the enjoyment. I already like salads so that wasn’t a problem and I’ve ordered some compatible salad dressings to improve the taste.
The program predicts an average weight loss of 4-7 lbs for men and 3-5 for women. The first week is often higher because of loss of excess fluid. High insulin levels in the blood tend to cause the body to retain sodium and therefore water. Insulin also increases excretion of potassium and magnesium. Controlling insulin allows the electrolyte balance to normalize and less fluid is retained. This also explains why high blood pressure improves quickly (within a few weeks) on the diet.
Another benefit of the diet is normalization of blood lipids (cholesterol & triglycerides). Again high insulin is a factor in increasing production of cholesterol. After 4-6 weeks on the program the blood lipids improve significantly. More good news – the blood pressure and blood lipid improvements continue after the program is completed.
So I can’t expect to continue at 11 lbs a week. However another two weeks should bring me to my goal of 195. By the time you read this I should be almost there. Who knows, I may even decide to push for 190.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 8, 2011
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.
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.
March 5, 2011
035 Insulin Resistance Syndrome [26 Oct 2009]
When we digest a meal, much of our food is converted into glucose which is absorbed into the blood stream. The pancreas then produces and secretes insulin which facilitates the movement of glucose through the cell walls into the cells of the body. Here the glucose is burned to produce ATP which the cells use for energy.
Insulin Resistance Syndrome is a metabolic disorder in which the cells resist the uptake of glucose. Both insulin and glucose levels build up in the blood stream, triggering the pancreas to produce more and more insulin. Since the glucose can’t get into the cells where it is needed, it is converted in the liver and stored as belly fat. Cholesterol and triglyceride levels increase and HDL (good “cholesterol”) decrease. High blood pressure is also commonly associated with IRS. The high levels of blood insulin may lead to carbohydrate cravings and the lack of glucose in the muscle cells cause low energy or fatigue. Over time IRS can lead to Type 2 diabetes.
Insulin Resistance is often under diagnosed. There is no one test that can directly detect insulin resistance. Instead, a doctor will look at a patient's entire clinical picture and may suspect that the patient has insulin resistance if he has increased glucose levels, increased levels of triglycerides and LDL, and decreased concentrations of HDL. (labtestsonline.org)
What can be done to reverse insulin resistance? A low carb diet, exercise and losing weight are usually suggested. But losing weight is difficult when it seems that your body is turning everything you eat into fat. Several natural products have been found to help with insulin resistance.
Alpha Lipoic Acid (ALA) at therapeutic levels of 600mg/day has been found to enhance insulin function and reduce insulin resistance. In Germany , ALA ALA ALA is the active form; cheaper ALA
Cinnamon is also showing promise as an aid to overcoming insulin resistance. Cinnamon seems to work best as a capsule or as a tea. Ginger and fenugreek are other spices found to have blood sugar lowering properties.
Insulin Resistance can lead to very serious health consequences like heart disease and diabetes. Recognizing and dealing with it at this stage is critical.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Subscribe to:
Posts (Atom)