464 Heart Health Protocol [26 March 2018]

A recent webinar by Dr. Philip Rouchotas, a naturopathic doctor practicing in Bolton, Ontario, described his protocol for heart health. This would be particularly beneficial for someone who has had a heart attack or been diagnosed with heart disease.

The base of the protocol is the Mediterranean Diet, with minor modifications. The landmark study published in 1999 found an amazing 56% reduction in all-cause mortality over 4 years compared to the diet recommended at the time by the American Heart Association. It contains plenty of vegetables and fruit, plus olive oil (2 tablespoons per day), and nuts (¼ to ½ cup per day of almonds, walnuts, pistachios). For meat it recommends fish frequently, poultry in moderation, and red meat occasionally.

Exercise: at least 30 minutes of moderate exercise (like walking) 5 times per week. A meta-analysis found that for people with heart disease, exercise reduced all-cause mortality by 24%, along with many other benefits.

Fish oil: 1,000 to 2,000 mg of omega 3 (EPA + DHA) daily. A large study from Italy published in Lancet in 1999 found that in heart attack survivors, 850 mg of omega 3 reduced sudden coronary death by 45% and all-cause mortality by 25%. A 2006 Japanese study found that 1800 mg worked even better.

CoQ10: 200 – 300 mg daily, divided. CoQ10 supports the mitochondria which create the energy which powers our muscles (and the heart is our most important muscle!). A large study in 2014 found that over 2 years 300mg of CoQ10 reduced cardiovascular deaths by 43% and all-cause mortality by 42%. A 2007 meta-analysis found that CoQ10 lowered systolic blood pressure by 16.6 and diastolic by 8.2, making CoQ10 the single most important supplement for blood pressure.

N-Acetyl-Carnitine: 1500-2000 mg daily, divided. This form of the amino acid carnitine also supports our mitochondria. Many human trials show benefits for cardiovascular health including faster healing from a heart attack and improved heart function.

Plant sterols: 1500-2000 mg daily, divided. A meta-analysis found that plant sterols reduced LDL (the “bad” cholesterol) by 10-14%, almost half of the 30% reduction expected from prescription statin drugs.

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

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.

438 Nutrients for Mental Health

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

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

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

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

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

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

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

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

411 Butter vs Vegetable Oil [13 March 2017]

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

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

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

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

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

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

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

323 Statins & Vitamin K2 [15 June 2015]

Back in April 2012 I wrote about the effect of statin (cholesterol lowering) drugs on Co-enzyme Q10 and muscle pain [#159]. Later, in December 2014 [#299] I showed that vitamin D along with CoQ10 relieves statin-induced myalgia (SIM). In the conclusion I wrote “If I was taking a statin drug, in addition to supplementing with Q10, I would make sure my D levels were adequate”. New research indicates that statin users should add K2 to their list of supplements as well.

A recent discovery, discussed by Okuyama et al in the March 2015 Expert Review of Clinical Pharmacology, is that statin drugs inhibit the synthesis of vitamin K2. I have previously discussed [#149] how K2 is essential for directing the calcium from your diet and supplements into your bones instead of your joints and arteries. A 2009 study from Utrecht, Netherlands, had shown that a high intake of K2 reduced the risk of coronary heart disease. It now appears that, ironically, statins, by inhibiting K2 synthesis, could be promoting atherosclerosis, the very condition they are supposed to prevent. The same study (Okuyama et al, 2015) added that statins also inhibit the synthesis of glutathione peroxidase, the essential antioxidant I discussed in two columns in May. Another study published in June 2011 in JAMA concluded that high dose statin therapy increases risk of diabetes compared to moderate dose therapy.

How could it be possible for drugs with side effects like these to be so popular (taken by 1 in 4 Americans age 45 and over)? Are the benefits really worth the risks? An investigation into this question was published by Diamond & Ravnskov in the same March 2015 issue of Expert Review of Clinical Pharmacology. They conclude:

“…although statins are effective at reducing cholesterol levels, they failed to substantially improve cardiovascular outcomes… Statin advocates have … [deceptively amplified] the trivial beneficial effects of statins [and] succeeded in minimizing the significance of the numerous adverse effects of statin treatment.”

Please follow the links below, and read these articles for yourself. Then discuss them with your physician and pharmacist. If you decide that statin therapy is still indicated, then consider supplementing with CoQ10, and vitamins D and K2.

Sources:

Okuyama, H et al Expert Rev Clin Pharmacol 2015 Mar:8(2):189-99 Statins stimulate atherosclerosis and heart failure: pharmacological mechanisms [abstract]

Gast, GC et al Nutr Metab Cardiovasc Dis 2009 Sep:19(7):504-10 A high menaquinone intake reduces the incidence of coronary heart disease [abstract]

Diamond DM, Ravnskov U. Expert Rev Clin Pharmacol 2015 Mar:8(2):201-10 How statistical deception created the appearance that statins are safe and effective in primary and secondary prevention of cardiovascular disease.[abstract]

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

299 Statins, Muscle Pain & Vit. D [22 December 2014]

A commonly reported side effect of statin (cholesterol-lowering) drug therapy is musculoskeletal pain, called statin-induced myalgia (SIM), affecting 10-20% of patients. Another side effect is the blockage of the metabolic pathway that produces coenzyme Q10, necessary for the production of energy in the form of ATP in the mitochondria of our cells. It is generally believed that this reduction in Q10 is responsible for the muscle pain and fatigue experienced by many statin users. And indeed, taking coenzyme Q10 does reduce or eliminate the pain in most people.

Muscle pain is also a symptom of vitamin D deficiency. So it’s not too surprising to learn that studies have found a correlation with vitamin D status and muscle pain in people using statins. Two studies in 2014 examined this relationship.

The first, published in the journal PLOS ONE in March, followed 5,526 adults for 7 years and measured the vitamin D status when they began statin drug therapy. The risk of developing muscle pain was strongly correlated with vitamin D status; 21% higher for those with the lowest levels compared to the highest. The D level at which the greatest change occurred was 15 ng/ml (37.5 nmol/L). Note that this is about half the minimum vitamin D level recommended by some for optimum health – see my post #295 last month. Significantly, some of the participants with low D levels did not experience muscle pain until starting statin therapy, suggesting that it is the SIM that the D prevented, not general muscle pain.

The more recent study, published in the journal Atherosclerosis in December, compared the rate of pain reported in 1,057 statin users and 4,850 non-statin users, for which vitamin D blood levels were available. The researchers found the risk of developing muscle pain was 90% higher (nearly double) for those with D levels below 15 ng/ml. Interestingly there was no significant difference in pain reported between the statin users and non-users for those with D levels higher than 15 ng/ml.

More research is being done but I wouldn’t wait. If I was taking a statin drug, in addition to supplementing with Q10, I would make sure my D levels were adequate.

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

298 Omega-7 Update [15 Dec 2014]

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

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

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

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

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

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

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

284 Low-Fat or Low-Carb?

The debate between low-fat and low-carb diets continues, but low-carb keeps coming out on top. A study published just last week in the Annals of Internal Medicine adds more “weight” (if you’ll pardon the pun) to the low-carb side.

The randomized trial, funded by the National Institutes of Health, divided 148 men and women, with no history of cardiovascular disease, kidney disease or diabetes, into two groups. The low carb group ate less than 40g of carbs per day of carbohydrates; the low fat group had less than 30% of their total calories from fat. Sixty participants in the low-fat group and 59 in the low-carb group completed the 12 month study. Measurements were taken at 3, 6 and 12 months.

After one year the low carb group, on average compared with the low fat group:
• lost 3.5 kg (nearly 8 lbs) more weight
• lost 1.5% more fat mass and gained 1.7% more lean mass
• had a lower ratio of total to HDL cholesterol (this is good)
• had a lower triglyceride level,
• had a greater increase HDL cholesterol (this is also good)
• had a decrease in C-reactive protein levels (a marker for inflammation)
• and, had a significantly lower risk score for coronary heart disease.

A similar trial published in Ann Intern Med in 2004 compared a low-carb ketogenic diet with a low-fat low-cholesterol reduced-calorie diet. The low-carb group lost twice as much weight, had a greater decrease in triglyceride levels, and greater increases in HDL levels. Significantly, only 50% of the weight lost by the low-fat low-calorie group was fat meaning that some muscle mass was burned. In the low-carb group 65% of the weight loss was fat suggesting that little muscle was lost. A weight loss with 75% fat loss is ideal with no muscle loss (the 25% non-fat loss is water and connective tissue associated with the fat cells). This trial however only lasted 24 weeks so the current study is much more significant.

These results should come as no surprise to anyone following the research on low carb diets. As I have explained in previous columns (#35, #65, #82), insulin is the key that prevents your body from burning fat, causing it to be stored in fat cells instead. An enzyme called lipoprotein lipase (LPL) is required to store fat, and insulin is necessary to switch LPL on. The carbs in a meal stimulate the production of insulin ensuring that the fat in that meal will be stored rather than burned. A high insulin level is also a factor in dyslipidemia (unhealthy cholesterol levels) (#83) and inflammation (#85).

After years of eating a high carb diet we can develop a condition called insulin resistance in which our insulin levels remain high no matter what we eat. This is a perfect situation for gaining fat weight, even on a calorie-reduced diet! A temporary ketogenic diet quickly clears insulin resistance and lowers the insulin levels to the point where body fat can begin to be burned.

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

277 Raising HDL [21 July 2014]

A customer recently asked me what he could do to raise his low HDL “good cholesterol” levels. HDL stands for High Density Lipoprotein and is not a type of cholesterol, but a carrier of it. A low ratio of HDL / Total Cholesterol of less than 10 is a strong risk factor for cardiovascular disease (over 24 is ideal).

I have previously written about the role of insulin levels in optimizing cholesterol production [#83 October 2010]. A ketogenic diet will quickly bring high cholesterol levels back to normal, and a diet low in simple carbs (sugar and refined grains) will help to keep it there.

Here are some other ways you can increase your HDL:
• Aerobic exercise – at least 30 minutes 5 days a week
• Strength training exercise – even building lower body muscle helps
• Quit smoking
• Maintain optimum weight – obesity increases LDL and reduces HDL
• Drink red wine with meals – 1 glass daily for women, 2 for men
• Increase omega 3 with fish and fish oil supplements
• Avoid trans fatty acids – in hard margarine and some processed foods
• Use coconut oil for cooking and olive or avocado oil for salads
• Add soluble fiber to your diet – see last week’s article
• Niacin (vitamin B3) has been shown to increase HDL
• Calcium supplement – 1g daily raised HDL 7%
• Increase anthocyanins found in red and purple foods like plums, grapes, purple cabbage, eggplant, cranberries and raspberries
• Add raw nuts for their essential fatty acids – 2 oz a day
• Dark chocolate – 2.5 oz daily increased HDL 11-14%

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

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

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

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

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

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

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

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

261 Reducing Cardiovascular Disease [31 March 2014]

One of the three medical journal articles mentioned in my March 17 column #259 deserves a closer look. Aseem Malhotra, a UK cardiologist, wrote in an October 2013 British Medical Journal editorial: “It’s time to bust the myth of the role of saturated fat in heart disease.”

Malhotra also points out that a pattern of blood lipids called atherogenic dyslipidemia is a more significant risk factor of cardiovascular disease than total cholesterol. This pattern of high LDL cholesterol, low HDL, and high triglycerides is commonly associated with metabolic syndrome, insulin resistance, and type 2 diabetes. Atherogenic dyslipidemia responds well to a low carb diet but not to a low fat diet.

Dr. Malhotra claims that despite 60 million prescriptions annually for statin drugs in the UK there is no evidence that they have reduced cardiovascular deaths. He also observed that 66% of patients hospitalized with a heart attack have metabolic syndrome while only 25% have abnormal cholesterol.

Malhotra pointed out that statins are known to prevent second heart attacks when used at high doses, regardless of the patients’ cholesterol levels. This and the fact that no other cholesterol lowering drug reduces cardiac mortality, suggests to him that statins work by stabilizing plaque and reducing inflammation, rather than by lowering cholesterol. An interesting theory which, if found to be true, should prompt researchers to look for safer means to reduce inflammation. On the issue of safety, Malhotra reported a study which found that 20% of patients stopped taking statin drugs because of unacceptable side effects.

For prevention, Malhotra promotes the Mediterranean diet which he claims is more effective at reducing cardiovascular disease than a low fat diet or statin drugs. This diet is high in olive oil, fruit, nuts (especially walnuts), vegetables, and cereals; moderate in fish and poultry; and low in red and processed meats and dairy. Wine is used in moderation and only with meals.

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

259 Saturated Fats Found Not Guilty [17 March 2014]

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

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

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

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

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

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

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.

244 Cholesterol & Saturated Fat [25 Nov 2013]

A few weeks ago (#241 “Fatheads” column) I discussed the importance of good fats for brain health and assured you that you would not be trading a reduced risk of Alzheimer’s for a higher risk of heart disease. Since North Americans have been bombarded with the message of “artery-clogging saturated fats” for 60 years (my entire lifetime) this merits further discussion.

Critics of the cholesterol-saturated-fats-heart-disease theory claim overwhelming evidence that not only are these nutrients not the cause of heart disease, but they are essential for good health including heart health. Here are a few of the studies they cite (source: mercola.com):
• A 2010 meta-analysis found no difference in risk of heart disease and stroke between people with the lowest and highest intakes of saturated fat
• The Framingham Heart study found that those with higher intake of saturated fats and cholesterol actually had lower serum cholesterol and body weight
• A 2010 article in Am J Clin Nutr argues that the benefits of reducing saturated fats depend on what replaces it and concludes “dietary efforts to improve the … CVD risk associated with … dyslipidemia should primarily emphasize the limitation of refined carbohydrate intakes and a reduction in excess adiposity.”

In other words replacing fat in your diet with refined carbohydrates will, as I’ve explained before, lead to insulin resistance, obesity, diabetes, hypertension, high serum triglycerides & LDL cholesterol, and ultimately heart disease. The best way to reduce your risk of cardiovascular disease is to reduce refined carbohydrates and maintain a healthy weight. And saturated fats can safely play a larger role in that plan.

A good source of information on cholesterol is the website cholesterol-and-health.com by Chris Masterjohn PhD. He explains the problems with the lipid hypothosis and describes the newer “Oxidized LDL” theory which more accurately models the formation of atherosclerosis. The war on cholesterol (and saturated fat) has been misguided at best. As Masterjohn puts it “the war they are waging is not the path of science. Science is not a war against molecules. It is a search for truth.”

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

229 A Calorie is NOT a Calorie [12 August 2013]

Traditional nutritional wisdom teaches that “A calorie is a calorie”. Whether it comes from carbohydrates, fat or protein, weight gain (and loss) is a simple matter of total calories in minus calories burned. But is it really that simple?

One obvious difference between foods of equal calories is the amount of micronutrients – vitamins, minerals, essential fatty acids, amino acids and fiber – associated with it. If weight loss or maintenance is your goal, you simply can’t afford to eat high-calorie low-nutrient foods. Another difference between foods is how the calories are used – burned for energy or stored as fat. Calories from simple carbohydrates – sugar and refined flour – are more likely to be stored, since carbs stimulate release of insulin which acts as a key to promote fat storage. Carbs also supply the “glyceride” part of triglycerides.

A study published in JAMA in June 2012 discovered a third difference between foods of equal calories – how they affect metabolism. A significant problem with weight management is that after losing weight on a diet, the metabolism slows (referred to as metabolic adaptation) which makes it more difficult to keep it off. This study compared the effects of three different diets on obese people who had just lost weight. All participants were put on each diet for a month: a) low-fat high-carb; b) low glycemic index; and c) low-carb high-fat high-protein. The results showed that the fewer carbs consumed, the smaller the metabolic adaptation. On average, the low-carb group expended only 100 fewer calories than before (and 8 of 21 actually expended more) while the high-carb group expended 400 fewer calories. This 300 calorie difference is equivalent to an hour of moderate exercise. This shows that a low-carb diet gives dieters the best chance at losing weight and keeping it off, and may prevent susceptible people from becoming overweight in the first place.

This study also found that the low-carb diet reduced triglycerides and HDL cholesterol more than the other diets; and improved insulin sensitivity – a measure of insulin resistance believed behind metabolic syndrome – the most.

Sources
"What Really Makes Us Fat", Gary Taubes, New York Times, June 30, 2012
“Good science, bad interpretation”, Peter Attia MD, on his blog The Eating Academy

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

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.

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:

“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.

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.

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.

168 L-Carnitine – the Energy Booster [4 June 2012]

Continuing the series on amino acids, this week we will look at carnitine. Carnitine is synthesized in our livers from two other amino acids, lysine and methionine. It occurs in two forms, D- and L-, with L-carnitine being the biologically active form.

An important function of L-carnitine is to facilitate the breakdown and transport of long-chain fatty acids from the cell plasma into the mitochondria where they can be burned for fuel, creating energy in the form of ATP. Studies have also found that carnitine:

·           reduces fat mass and increases muscle mass

·           increases energy & endurance

·           reduces fatigue, including those with Chronic Fatigue Syndrome

·           reduces triglycerides and cholesterol levels

·           increases osteocalcin, the hormone responsible for building new bone

·           acts as a strong antioxidant protecting the brain and spinal cord

·           improves mental alertness, memory, and mood

·           improves insulin resistance

·           improves male fertility by increasing sperm count & motility

·           is often deficient in vegetarians

·           may need to be supplemented in pregnancy.

Carnitine is found in most muscle meats, but is particularly high in lamb and beef. It is a popular supplement for weight loss and body building. Carnitine has only recently (December 2011) been approved by Health Canada for sale in Canada without prescription. Caution: people on prescription blood thinners should only take carnitine under medical supervision.

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