489 Liposomal Vitamin C [17 Sept 2018]

A problem with vitamin C is its low bioavailability. With oral supplements some of the vitamin C is broken down by stomach acids before it even reaches the small intestine. An active transporter is required to move vitamin C across the intestinal wall into the blood stream. This transporter is dose-dependent - at low doses of up to 180mg about 70-90% of vitamin C is absorbed into the bloodstream; at higher doses above 1000mg (1g) it is less than 50%. At doses between 5g and 10g daily, abdominal cramping and diarrhea may occur creating an upper limit to daily oral dosage of C. Even then, only a percentage of vitamin C is absorbed from the blood stream into the cells. This absorption into the cells is inhibited by high blood glucose, so is even more a problem for diabetics.

For certain therapeutic purposes much higher doses of vitamin C are required. One way around this is intravenous vitamin C (IVC). This is expensive and requires supervision by a trained health professional, so is used only for serious conditions like cancer [see #375], sepsis [#436], polio [#23], and other serious viral infections.

Now there is another form of vitamin C that allows high doses, is relatively inexpensive, and can be administered at home. It’s called liposomal vitamin C.

With liposomal C, the vitamin is encapsulated inside a tiny phospholipid ball which provides several advantages: 1) it protects the vitamin C from breakdown in the stomach; 2) it increases the absorption from the intestine into the blood stream; 3) it increases the absorption into the cells; and 4) it does so very quickly. Nearly all of the liposomal C ingested makes its way quickly into the cells where it is needed. In this regard liposomal C is superior to IVC which increases C in blood plasma but then relies on transporters to get it into the cells.

The phospholipid coating itself is used by the body to repair or build new cell membranes. It is because the coating is similar to cell membranes that it passes quickly and easily through the intestinal wall and then again through the cell membranes into the cells without the need for active transporters.

The big advantage of liposomal vitamin C is that it allows you to take, and absorb, a high dose of C when you need it, without experiencing intestinal discomfort. It’s perfect for fighting a cold or the flu, if you’re a smoker or subject to second-hand smoke, if you are diabetic, or for those days when you're under a lot of stress.

I have just found a Canadian supplier so will soon have it on the shelf. It comes in packets of 1000mg which you add to water and drink. I’ll be the first to try it and let you know what it does for me.

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

466 Live Longer with K2 [9 Apr 2018]

In the heart health protocol discussed in #464 last month, an important nutrient was left out – vitamin K2.

I previously described the importance of K2 for moving calcium into the bone instead of our arteries and joints, thus preventing both osteoporosis and arterial calcification. Everyone taking a calcium supplement should be taking vitamin K2 and vitamin D (better calcium supplements have both included in the formula). But recent research is finding that vitamin K does more – it also reduces our risk of diabetes and certain cancers, helping us to live longer.

A 2014 study published in J Nutr of over 7,000 adults over 4-5 years concluded “An increase in dietary intake of vitamin K is associated with a reduced risk of cardiovascular [57%], cancer [28%], or all-cause [26%] mortality in a Mediterranean population at high cardiovascular disease risk.”

Both vitamins K1 and K2 have been found to reduce the risk of diabetes. The K2 dependent protein osteocalcin, which moves calcium into the bones, also increases insulin sensitivity. One study found that K2 reduced the risk of type 2 diabetes by7% for each 10 mcg increased intake.

Recent research has found vitamin K2 strongly protects against liver, prostate and colon cancer. Vitamin K2 induces cancer cell death in several ways and suppresses tumor growth. In a 2006 study of liver cancer patients, 45 mcg daily of vitamin K2 after 3 years reduced the recurrence rate from 91% to 64% and increased the survival rate from 64% to 87%, compared to the control group.

Back in June 2015 [#323] I showed that taking statin drugs for lowering cholesterol also inhibits the synthesis of vitamin K2. I just learned that some anticoagulant drugs such as Coumadin (Warfarin) also inhibit the action of K2, resulting in increased calcification of arteries. Adding a low dose of K2 to the program – under your doctor’s supervision – may reduce this side effect while maintaining the anticoagulant effect. Your doctor will need to adjust the dosage of the drug to compensate.

Vitamin K2 will not only keep your bones strong and your arteries clean but will protect you from diabetes and cancer, helping you live a longer healthier life.

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

460 Risks of Early Weight Gain [26 Feb 2018]

As older adults, few of us weigh what we did as young adults. Gaining weight as we age is normal, at least in this society. But gaining even a moderate amount of weight, like 5 to 20 pounds, will increase our risk of chronic disease and lower our chances of healthy aging.

A large study published in JAMA last July looked at the effect of weight gain from early to middle adulthood on health outcomes in later life. The study used data from the Nurses’ Health Study and the Health Professionals Follow-Up Study to analyze 92,837 women and 25,303 men. The researchers compared the women’s weight at age 18 and the men’s at age 21 with their weight at age 55. They then observed their health outcomes for 15 to 18 years.

As expected, those that had gained the most weight by age 55 were at greatest risk of major chronic diseases. More surprising, perhaps, was that even a small weight gain significantly increased the risks. Women who gained 5 to 20 pounds had a higher risk of diabetes, heart disease, high blood pressure, severe arthritis, gallstones, and certain cancers occurring later in life. Men who gained that amount had a higher risk of diabetes and high blood pressure. The study authors concluded that their data “provide strong evidence that maintaining a healthy weight throughout early and middle adulthood is associated with overall health in those who survive to older ages”.

The other lesson here is that weight gain in early adulthood is significant even if no health problems arise during that time. Weight gain during early to middle adulthood will strongly affect how healthy our later years will be. Maintaining a healthy weight during our younger years will improve the odds for healthy aging. In other words we’re never too young to get back to – and maintain – a healthy weight.

It’s not always possible to get back to our weight at ages 18 or 21, but any amount of excess weight we lose will benefit. I was 185 pounds at our wedding in 1981 – I’ll never see that again. I just finished losing 30 pounds (with the ketogenic diet we use in our clinic) to get back down to 200. Knowing what I do now, I will make a greater effort to keep it off and maybe lose a bit more.

Sources:
"Associations of Weight Gain from Early to Middle Adulthood with Major Health Outcomes Later in Life", JAMA, July 2017 full article; abstract
Bonnie Liebman, "Why small amounts of weight gain shouldn't go unchecked", Nutrition Action, Feb 19 2018

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.

439 Iron Toxicity [25 Sept 2017]

Do you know what your iron levels are? If not, you should. And not just because of anemia. While iron deficiency can be a problem – mostly for children and pregnant or menstruating women – excess iron is actually more common and much more dangerous.

High GGT, a test for free iron, is the “single measure most predictive of early mortality” by the life insurance industry. GGT (gamma-glutamyltransferase) is a liver enzyme that indicates free iron levels and predicts risk of sudden cardiac death. A more common test is serum ferratin which measures iron stores.

High iron levels increase your risk of diabetes, cancer, heart disease, and rheumatoid arthritis (including gout). Some iron is necessary for energy production in the mitochondria [see #302 January 2015] but too much means trouble. Excess iron combines with hydrogen peroxide in the mitochondria to form hydroxyl free radicals which cause severe damage to the mitochondria. Mitochondrial dysfunction is the root of most chronic degenerative diseases.

According to Gerry Koenig, Director of the Iron Disorders Institute, the ideal range of serum ferratin for adult men and post-menopausal women is 30 – 60 ng/ml. The ideal GGT is less than 16U/L for men and less than 9U/L for women; levels above 25 (men) and 18 (women) significantly increase your risk for chronic disease. The medically accepted “normal” ranges for both tests are much too high for chronic disease prevention.

If you find your iron is too high, take steps to reduce it. Eat less red meat and take vitamin C and alcohol away from iron-rich foods (both of which increase iron absorption). Avoid iron supplements and choose iron-free multivitamins. Foods and supplements which increase glutathione [#318 May 2015] will lower GGT. Curcumin chelates iron and will prevent its absorption in the gut. A detox program could help pull iron out of stores and assist your liver to excrete it.

Regularly donating blood is an excellent way to manage iron stores. If for some reason you are unable to donate to Canadian Blood Services, talk to your doctor about other options. Perhaps the medieval doctors were on to something with their blood-letting and leeches (but most of the time did far more harm than good).

Source: Serum Ferratin and GGT - Two Potent Indicators You Need to Know, mercola.com

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

408 Nutrients for Diabetic Neuropathy [21 Feb 2017]

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

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

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

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

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

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

364 Soda Pop [4 April 2016]

“Sugar-sweetened soda consumption is consistently associated with an increased risk of several chronic inflammatory diseases such as type 2 diabetes and cardiovascular diseases” begins the abstract to a 2014 study on soda consumption and rheumatoid arthritis (RA).

This study followed nearly 200,000 women from two Nurses’ Health Studies spanning nearly four decades totaling 3,381,268 person years. Information on soda consumption was obtained from a food-frequency questionnaire at baseline and approximately every four years there-after. During the study period 857 cases of RA were documented. After adjusting for known variables, the researchers found that women who consumed one or more servings of sugar sweetened soda per day had a 63% greater risk of developing seropositive RA than those who drank none. For later onset (after age 55) RA the risk was even greater. No association was found for seronegative RA or for diet soda consumption.

Similarly a 2014 systematic review and meta-analysis of five studies examined the associations of sugar-sweetened and artificially sweetened soda with chronic kidney disease (CKD). They found statistically significant increased risks of CKD with sugar-sweetened soda consumption but not with artificially sweetened soda.

But fruit juice and artificially sweetened beverages aren’t much better when it comes to risk of Type II Diabetes (T2D) and weight gain. A 2015 systematic review and meta-analysis concluded that while sugar sweetened beverages increased the risk of T2D (as would be expected), so also did fruit juice and artificially sweetened beverages, although to a lesser extent. Another study found that fruit juice with added sugar, but not 100% fruit juice, was associated with increased risk of T2D. A 2015 U. of Texas study found that seniors who consumed diet soda over 10 years increased their waist size (belly fat) by 70 to 500% more than those who didn’t. Other studies have found an association between diet soda consumption and risk of metabolic syndrome and diabetes.

Consumption of sweetened beverages is a deceptive way to add calories to your diet. A 1 liter bottle of Cola has 108 grams (27 teaspoons) of sugar with 400 calories. It would take 5 large apples to equal that in sugar. Next to quitting smoking, eliminating soda and other sweetened beverages could be the best thing you could do for your health.

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

333 Preventing Alzheimer’s [24 August 2015]

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

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

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

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

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

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

320 Our Gut Microbiome & Our Brain [25 May 2015]

Last fall (#287 & #288) I discussed how our gut microbiome (the bacteria in our intestines) affect our health in many ways, and how it in turn is affected by our diet and lifestyle choices.

In his new 2015 book Brain Maker, the Power of Gut Microbes to Heal and Protect your Brain – For Life, neurologist Dr. David Perlmutter expands on this idea with new research into the relationship between our microbiome and our brain health. The book discusses the gut microbiome’s effect on: inflammation; mood disorders like depression; diabetes and obesity; and neurological disorders like autism, ADHD, Parkinson’s, MS and Alzheimer’s.

These bacteria living in our digestive tract make up 99% of the DNA in our bodies, and affect our health in several ways:
• manufacture neurochemicals like dopamine and serotonin, and vitamins like B12;
• maintain the integrity of the gut lining preventing “leaky gut syndrome”; and
• control switches that can turn our own genes on or off.

Leaky gut and inflammation seems to be the keys to the common brain disorders mentioned above. Gut permeability can be measured by measuring levels of lipopolysaccharide (LPS) antibodies – higher blood levels indicate a leaky gut. Strong correlations have been found between LPS levels and many of these chronic disorders, including diabetes. Correlation of course doesn’t necessarily mean causation, but Dr. Perlmutter made some interesting observations after correcting gut flora with fecal transplants (see #243) in a few case studies: Carlos, a 43 year old man with MS who could barely walk with two canes, could now walk unaided; and Jason, a 10 year old boy with severe autism showed remarkable improvements.

While our own DNA has changed little in thousands of years, we can change the 99% of the DNA in our bodies that are found in the gut microbiome in a matter of days – and in so doing significantly reduce our risk for these neurological conditions – simply by changing our diets. More about this in a future article.

Sources: Dr. Perlmutter interview (1 hour)

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

281 Disappearing Microbiota [18 August 2014]

I have written several columns on the many problems associated with dysbiosis (an unhealthy balance of bacteria in the digestive tract) and the benefits of probiotics.
• The obvious problems include digestive disorders like gas, bloating, constipation, and diarrhea [03].
• Upper respiratory infections like thrush, “strep throat”, sinus and ear infections can be prevented by introducing a particular strain of S. salivarius to the mouth [72].
• Infection by a bacterium H. pylori causes stomach ulcers [221].
• Dysbiosis can cause Inflammatory Bowel Disease (IBS) like colitis and Crohn’s which can lead to leaky gut syndrome and food allergies.
• Our immune system [78, 173] is affected by dysbiosis, causing autoimmune conditions like eczema, asthma and rheumatoid arthritis.
• The work of Dr Natasha Campbell-McBride [147, 172] links unhealthy gut bacteria to neurological and psychiatric disorders ranging from ADHD and autism to schizophrenia.
• Dysbiosis can even prevent weight loss.

Now microbiologist Martin Blaser takes this even further in his 2014 book Missing Microbes: How the Overuse of Antibiotics is Fueling Our Modern Plagues. Modern scientific study of the human microbiome – the thousands of species of bacteria that coexist in or on our bodies – is revealing how critical it is for our health. Blaser writes

“The microbes that constitute your microbiome … play a critical role in your immunity as well as your ability to combat disease. In short, it is your microbiome that keeps you healthy.”

He then makes a convincing case that loss of many of these species is responsible for the recent worldwide proliferation of the “modern plagues” of obesity, childhood diabetes, asthma, hay fever, food allergies, esophageal reflux, certain cancers, celiac disease, Crohn’s disease, ulcerative colitis, autism, eczema, and others.

Blaser believes that the loss of diversity within the human microbiome is an even more serious problem than the antibiotic-resistant super bugs. He calls the problem the “disappearing microbiota” and warns of a coming “antibiotic winter” if the problem isn’t addressed.

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

246 Fruit and Fruit Juice [9 Dec 2013]

Last week I wrote about the benefits of eating nuts. Today I want to warn you of the risk of eating too much fruit, including dried fruit, and especially fruit juice.

Fruit is included in the Canada Food Guide for a reason. It provides us with vitamins, minerals, antioxidants, and other plant based nutrients like flavonoids, resveratrol and polyphenols, which are essential for good health. The drawback is that it also contains a lot of sugar (and most of it is fructose, the worst sugar as previously discussed).

The Food Guide (which I understand is greatly simplified to improve understanding and compliance) unfortunately lumps fruit in with vegetables, giving a range of 8-10 total servings for adult males aged 35-50. It is assumed you will choose a variety from both as there is a big difference nutritionally between 10 bananas and 5 cups of broccoli!

I also disagree with the Guide’s inclusion of canned fruit and fruit juice. Canned fruit is peeled and cooked so is depleted of most of its nutrients, and has added sugar (or pear juice which is really no better). Fruit juice is just as bad and is not much better than soda pop. There are few nutrients and little fiber left in juice but it has all (or more) of the sugar. And it’s much easier to over-consume juice than whole fruit.

A recent study from Harvard (published in the August 2013 British Medical Journal) using data from the Nurses Health Study (1991-2009) – the same source as the nut study in last week’s article – found that certain whole fruits, especially blueberries, grapes and apples, reduced the risk of Type 2 Diabetes while fruit juice significantly increased the risk. Because of its high fructose content, fruit juice also increases your risk of gout, high blood pressure and, of course, obesity.

Dried fruit has most of the nutrients and fiber but also has all of the sugar of whole fruit. The problem, as with juice, is that it’s easy to overdo it. Eat no more of it than you would the whole fruit, and drink extra water to help with digestion.

The best way to eat fruit is fresh, whole and raw. Berries have the most nutrients and the least sugar. Other fruits with lower sugar are prunes, apricots and kiwifruit. The highest are mango, pears and watermelon. If you are diabetic or insulin-resistant be especially careful to limit these. See Dr. Mercola's fructose chart here.

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

236 Melatonin Benefits [30 Sept 2013]

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

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

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

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

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

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

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

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

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

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

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.

161 Wheat – Beyond Gluten

Two recent publications implicate modern wheat varieties in a wide range of human diseases: Wheat Belly: Lose the Wheat, Lose the Weight by cardiologist Dr. William Davis (2011) and The Dark Side of Wheat by researcher Sayer Ji. Dr Mark Hyman summarizes their theories in an article in The Huffington Post called Three Hidden Ways Wheat Makes You Fat.

Gluten intolerance is well established as a problem for a small but growing population who react to a certain protein in wheat, barley and to a lesser extent oats. I wrote about it 2 years ago in column #60 Celiac Disease (26 April 2010).

The above publications argue that several factors in modern varieties of wheat, not just gluten, affect the health of everyone, contributing to our current high rates of obesity, diabetes, heart disease, cancer, dementia, depression and many other modern diseases. Modern dwarf wheat varieties, with double the chromosomes of the ancient wheat species, have been bred for high yields and high levels of a special starch called amylopectin A. This starch makes beautiful bread and pastries but wreaks havoc with our blood sugar. According to Hyman this starch has a very high glycemic index (quickly converts to sugar) which contributes to obesity, diabetes, fatty liver and inflammation (and whole wheat is no better in this regard).

Modern wheat also contains a larger variety of proteins including the glutens most likely to cause celiac disease. This “super gluten” as Hyman calls it “…triggers severe inflammation throughout the body and has been linked to autoimmune diseases, mood disorders, autism, schizophrenia, dementia, digestive disorders, nutritional deficiencies, diabetes, cancer and more.” Another compound in whole wheat is a glyco-protein called wheat germ agglutinin (WGA) which also increases inflammation.

Finally the proteins in wheat convert during digestion to exorphins, polypeptides which act on our brain like endorphins and morphine causing food cravings and addiction. As Hyman puts it “no one binges on broccoli”. So … there appears to be a lot more problems with wheat than simple gluten intolerance.

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

146 Many Benefits of Exercise [2 January 2012]

It’s the beginning of a new year and time to make our New Year’s resolutions. What single change will give you the biggest benefit for improving your health?

I found a video lecture that makes a good pitch for exercise. It’s called “23-1/2 Hours” by Dr Mike Evans, a physician and professor at U of Toronto. Watch it here (it’s fun and only 9 minutes).

Evans shows how exercise can help in so many different aspects of our health. Studies have shown exercise reduces:
• 47% pain & disability with arthritis of the knee
• 58% development of diabetes of those at high risk
• 30-47% symptoms of depression, depending on amount of exercise
• 41% risk of hip fractures in post menopausal women
• 23% risk of death in the large Harvard alumni study.

In a study of 50,000 people, Stephen Blair of U of South Carolina, found that low cardio-respiratory fitness was the single best predictor of death (hypertension was a close second). He also found that exercise “ameliorated much of the negative consequences of obesity” (which means being fat is not so bad if you keep fit).

An Australian study found that people who watch 6 hours of TV a day live, on average, 5 years less than those who watch none (Canadian adults average just over 4 hours). A Japanese study comparing commuting time (walking) and hypertension found that up to 10 minutes made no difference, 11-21 minutes reduced the incidence by 12%, and over 20 minutes reduced it by 29%.

So if exercise is the best medicine, what’s the dose? More is better, but the rate of return delines after 30 minutes per day (60 minutes for children). Evans ends with the challenge to limit our sitting and sleeping to 23+1/2 hours a day.

My paper route gives me an hour of walking 6 days a week, but when the alarm goes off at 6 am I can’t help but wonder if the benefits make up for losing 2 hours of sleep!

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

109 Diabetes Tips [11 April 2011]

I’m reading a book called “Diabetes without Drugs – the 5-Step Program to control blood sugar naturally and prevent diabetes complications” by Suzy Cohen RPh, 2010. Suzy is a pharmacist with more than 20 years experience and writes a syndicated health column “Dear Pharmacist”.

In Chapter 1 the book explains how chlorine bleaching of wheat flour creates a byproduct called alloxan which is a powerful toxin that kills Beta pancreatic cells (the ones which produce insulin). I always knew that white flour baking was bad for us because of the high glycemic index value, meaning that it quickly converts to sugar spiking our blood glucose levels. But I had no idea that it was actually killing our pancreas cells! Animal studies confirm that alloxan consumption increases the risk of diabetes. Lab animals are deliberately injected with alloxan to make them diabetic, but we do it to ourselves with doughnuts and muffins. Unbleached white flour, or better yet whole grain flour (with more of the original nutrients left in), is a healthier alternative. The author also recommends 400mg of mixed natural Vitamin E to counter oxidative damage by past consumption of bleached flour products.

Step 1 of the program is a green drink. Ideally, you should juice and drink your own organic raw veggies every morning, but if that’s not possible there are many great tasting healthy green products at your health food store. These nutritious tonics are loaded with vitamins, minerals, amino acids, chlorophyll, enzymes and antioxidants such as superoxide dismutase. This should be in addition to your recommended servings of fruit and vegetables (see The Centers for Disease Control and Prevention veggie calculator at www.fruitandveggiesmatter.gov).

Avoiding bleached flour and adding a green drink are only two ideas out of the 5 steps described in Cohen’s book. If you or someone you love has diabetes (or doesn’t want to ever get it), I recommend this book. You can read reviews and excerpts from the book here: http://www.amazon.com/exec/obidos/ASIN/1605296759/optimalwellnessc

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

089 Alpha Lipoic Acid [15 November 2010]

Alpha Lipoic Acid (ALA) is a powerful antioxidant unique in that it is both fat and water soluble. ALA was first studied in the 1950s at the University of Texas for its role in glucose metabolism. Without ALA glucose cannot enter the mitochondria of the cells where it can be burned to produce energy. For this reason it has often been promoted as an aid in weight loss, Type 2 diabetes, and in muscle building. ALA is not a vitamin because our bodies produce it in our cells, but in decreasing amounts as we age (one reason children have more energy than adults).

Further research in the 1980s uncovered many more benefits of this compound. It was discovered that ALA has the ability to:
• fight infection and reduce inflammation
• chelate metal toxins including mercury, arsenic, copper and lead
• fight cancer
• protect nerve & brain cells from aging-related degeneration
• reverse peripheral neuropathy from diabetes and other causes
• stimulate stem cell growth
• regenerate the liver and other organs

As an antioxidant, in addition to being a powerful free radical fighter, ALA:
• increases levels of glutathione, our most important cellular antioxidant
• regenerates Vitamin C, Vitamin E and other antioxidants, extending their functional life
• protects cells from radiation damage (ALA was used to reverse liver damage in Chernobyl victims).

ALA is absorbed well from food and dietary supplements. It comes in two forms: R-ALA is the naturally occurring and biologically active form, up to 12X more effective than the mirror image S-ALA which makes up 50% of cheaper ALA formulas.

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

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 is an approved medical treatment for peripheral neuropathy, a common complication of diabetes, because it quickly clears the bloodstream of excess glucose. Note that people with Type 1 diabetes should use ALA under physician supervision only. Also the R+ isomer of ALA is the active form; cheaper ALA supplements that don’t show R+ on the label are only half as effective.

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.