487 Fitbit Data Study [3 Sept 2018]

Do you wear a Fitbit? One of those wrist bands that records your heart rate, activity and sleep? Millions of people do and Fitbit recently looked at 150 billion hours of data to see what it could tell us about our health. Since this only includes people who own a Fitbit, the data may not apply to everyone. And relax, the data is anonymous – the researchers know your location, gender, age, height, weight, activity level, sleep habits, and continuous pulse rate, but not your name.

From previous studies we know that resting heart rate (RHR, measured in beats per minute) is a significant measure of our overall health. Most people fall in the range of 60 to 100, with athletes 40 to 50. The Copenhagen Heart Study found that, compared to someone with an RHR of under 50, your risk of death from heart disease is twice as high if your RHR is 80 and three times as high if over 90. A study from China found that for every RHR increase of 10, the risk of developing diabetes increased 23%.

This is what the Fitbit study learned:
• As we age, our RHR increases to a peak about age 40-50, then continuously declines from there for unknown reasons.
• On average, women have a higher rate than men, by 5 beats at age 20, and 2 to 3 beats from age 35-80. This is because women have smaller hearts.
• The optimal Body Mass Index (BMI) for heart function seems to be 20 to 25. RHR increases with increasing BMI above or below that range.
• RHR decreases with exercise (no surprise). After 300 minutes a week (an hour daily for 5 days), however, the decrease is small.
• The reduction in RHR from exercise declines with age. Increasing activity by 3 hours a week will lower your RHR by about 7 beats in your 30s, 40s and 50s, but only by 4 beats in your 60s and 3 beats in your 70s. Still, this shows that getting more active is beneficial at any age.
• Sleep lowers your RHR but only to an average of 7 hours after which it rises again. So get your sleep, then get out of bed and get moving!
• There are other unknown factors affecting heart rate. For the same activity level, the average RHR in the USA is 3 beats higher than Italy, and Canada is 2.5 beats higher than Ireland. Perhaps it’s our junk food diet?

See "Fitbit's 150 billion hours of heart data reveal secrets about health" by David Pogue, yahoo Finance, 27 Aug 2018 for more details and graphs that reveal these trends.

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

471 The Mediterranean Diet [14 May 2018]

In two recent articles [#464 Heart Health Protocol and #470 Nutritional Support for the Elderly] I mentioned that the Mediterranean Diet is the basis of the protocols recommended by Dr. Philip Rouchotas ND of the Bolton Naturopathic Clinic in Ontario. Let’s examine it more closely this week.

While potential benefits of what came to be known as the Mediterranean Diet (MD) were reported in the 1960s and 70s, it was the Lyon Diet Heart Study, published in 1999, that brought it widespread recognition. This study followed 605 people with existing heart disease for 4 years, comparing the Mediterranean Diet with the American Heart Association’s then-recommended STEP 1 diet. The MD group had 56% lower risk of all cause death and 67% reduction in risk of cardiovascular-related complications. In comparison, beta blocker drugs reduce all-cause mortality by 22% and fish oil by 25%.

Surprisingly it wasn’t until 2013 that the Mediterranean Diet was tested for prevention of cardiovascular disease in the general population. This study published in the New England J of Med in 2013, followed 7,447 people randomized to two variations of the Mediterranean Diet and a control for 5 years. The MD groups had 28% and 30% lower risk of major cardiovascular event (heart attack or stroke).

So what is the Mediterranean Diet? It is usually shown in the form of a pyramid (click here or drop in and ask me for a printed copy). At the base is physical activity and enjoyment of food with others – a great start!

Next is plant foods. Daily, each meal should be based around a variety of vegetables, fruits, whole grains, beans, legumes, seeds, herbs and spices. Olive oil and nuts are an important source of fats.

The third step is fish and seafood to be eaten often, at least twice a week.

Fourth is poultry, eggs, cheese and yogurt, in moderate portions, daily to weekly.

Finally, at the top is red meat and sweets, to be used sparingly.

Drinking sufficient water is important. Wine is allowed in moderation.

The Mediterranean Diet is very general, so can be customized to your family’s tastes and preferences. In my opinion the significant lessons are: eat a variety of vegetables, fruits, grains and seeds; replace most red meat with fish and seafood; and restrict sugar and other refined carbs.

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

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.

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.

447 Vitamin K2 Update [20 Nov 2017]

Back in 2012 I wrote a series of columns on vitamin K2 [#148-151] and in June 2015 [#323] showed that taking statin drugs inhibits the synthesis of K2 making supplementation even more critical. It’s time for a review and update.

Vitamins K1 and K2 are different nutrients with entirely different functions. K1 is found in leafy green vegetables and plays a role in blood clotting. K2 is found in fat products (including egg yolks and butter) from grass fed animals. K2 activates two different proteins: osteocalcin to attach to calcium and move it into our bones and teeth; and matrix Gla protein (MGP) to keep calcium out of our arteries, kidneys, heart, breasts and brain.

K2 works with calcium, magnesium and vitamin D to promote strong bones and teeth. Studies from Japan and the Netherlands found that K2 supplementation reduced bone fractures by 60-80% and actually reversed bone loss in people with osteoporosis.

Vitamins D and K2 are both needed for MGP which prevents calcium deposits on the lining of our arteries. A 2015 study showed that taking 180mcg of K2 prevented and even reversed hardening of the arteries. A previous 10 year study from the Netherlands found that increased consumption of K2 significantly lowered risk of cardiovascular disease and death from all causes.

Another role of K2 is in activating a protein that controls cell growth and helps protect us from some cancers. Research is also investigating potential roles of K2 in preventing neurodegenerative diseases like Alzheimer’s and MS.

K2 deficiency is very common in Canada as very little is found in our diets and only a small amount is synthesized by our gut bacteria. There is still no readily available lab test for K2 levels but researchers estimate that an “overwhelming majority” of adults in North America get only about 10% of the vitamin K2 needed to prevent osteoporosis and cardiovascular heart disease. We don’t need to wait – every adult should be supplementing with 100-200 mcg (I take 200 daily). And it’s non-toxic so we needn’t worry about taking too much – just too little. We certainly shouldn’t be taking calcium and vitamin D supplements without also supplementing K2. One caution – anyone taking a blood thinning drug like warfarin should talk to their doctor before starting K2 as the drug’s dosage will need to be adjusted.

There are two forms of K2 available in supplements: MK-4 and MK-7. MK-4 is the one found in animal fats but has a short biological half-life (the length of time it stays active in our bodies) so needs to be taken several times a day. MK-7 is only found in certain (awful-tasting) fermented foods so is best taken as a supplement. It has the advantage of a longer half-life so only needs to be taken once a day. Some of the better calcium-magnesium supplements have added vitamins D3 and K2.

Source: Mercola 13 Nov 2017 Vitamin K2 for Heart Bone 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.

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.

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.

428 Is Coconut Oil Dangerous? [10 July 2017]

Did you see the headlines last month warning about the dangers of coconut oil? “Coconut oil health claims not all they’re cracked up to be” (CBC News) or “Coconut Oil is Unhealthy according to the AHA” (Huffington Post). These news articles are referring to a June 15, 2017, article in the journal Circulation titled “Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association”.

The twelve authors of the Advisory recommend replacing saturated fats – including coconut oil which they specifically warn against – with polyunsaturated vegetable oils, and claim that doing so would lower LDL cholesterol and reduce cardiovascular disease (CVD) by 30%. They based this on what they called “…the totality of the scientific evidence, satisfying rigorous criteria…”

Unfortunately their “rigorous criteria” was fatally biased and their conclusions decades out of date and at odds with modern science. In a rebuttal published in Cardio Brief Gary Taubes explains why:
• They cherry-picked the studies, eliminating most for various reasons, and selected four, all of which supported the saturated fat CVD hypothesis. The problem is these four all date from the 1960s and have more serious flaws than the ones they eliminated.
• Among the eliminated studies are the largest trials ever done on the issue: the Sydney Heart Study, the Minnesota Coronary Survey and the Women’s Health Initiative, and several independent meta-analyses, all of which refute the saturated fat hypothesis of heart disease [see my posts #244, #259 & #261].
• The control diet of the early studies contained significantly higher trans fatty acids and sugar than did the unsaturated group, both of which are known to cause CVD and could account for the reduction in heart disease.
• Coconut oil was not part of any of the studies used and is mentioned only because of its saturated fat, but much of coconut’s saturated fatty acids are beneficial MCTs.
• Polyunsaturated omega-6 fatty acids, which the study recommends, promotes inflammation which is known to increase heart disease and overall mortality.

So the authors’ conclusions and recommendations are not only unscientific and misleading, but dangerous. It’s almost as if the Canadian Cancer Society warned us about the dangers of exercise and told us to take up smoking instead.

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.

409 Choline – an essential nutrient [27 Feb 2017]

Choline is an essential vitamin-like nutrient. Our bodies can synthesize small amounts of choline but we must get most from our diet. It was discovered in 1862 but was only recognized as an essential nutrient in 1998. I have previously written about lecithin [#94 Dec 2010], phosphatidylcholine [#247 Dec 2013], and phosphatidylserine [#248 Dec 2013].

Choline serves many functions in the body:
• Essential for synthesis of cell membranes and DNA
• Plays role in cell communication
• Transports triglycerides out of the liver
• Along with folate is essential for fetal development of the brain and nervous system
• Essential for children’s growth and development
• Precursor to neurotransmitter acetylcholine, necessary for nerve and muscle function
• Assists in reduction of homocysteine which is associated with heart disease
• Component of lecithin, phosphatidylcholine, and betaine

A deficiency of choline can lead to non-alcoholic fatty liver disease; muscle damage and pain; neural tube birth defects; brain dysfunctions like learning disabilities, memory loss, and inability to focus or concentrate; lack of energy or fatigue; and increased homocysteine levels (and therefore increased risk of heart disease, cancer, and bone fractures).

The American Institute of Medicine set “adequate daily intake values” for choline at: 425 mg for women, 550 for men, 450-550 for pregnancy, 550 for breastfeeding, and 230 for children. Genetic factors may cause some people to require more. Up to 3,500 mg daily is considered safe.

Food sources include beef liver (470mg per 5oz serving), egg yolks (150mg in 1 large egg), fish, shellfish, beef (especially grass-fed), turkey, chicken breast, dairy products, goat milk, beans and peas (including peanuts), Brussel sprouts, broccoli, cauliflower and spinach. Soy and sunflower lecithin are also good sources. Choline is available as a supplement, often with inositol, another vitamin-like nutrient. Choline is often included in B complex and multivitamin formulas.

A 2015 study in the USA found 90% of participants had inadequate intakes of choline. Are you getting enough?

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

401 Sulforaphane [2 January 2017]

Sulforaphane is a beneficial compound found in cruciferous vegetables like broccoli, cabbage and cauliflower. I just learned about it watching a 46 minute video by Dr. Rhonda Patrick titled “Sulforaphane and its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease and More”.

I mentioned the health benefits of broccoli in my very first column back in March 2009 [#001]; recommended eating your broccoli raw in September 2012 [#184]; and encouraged chewing your broccoli to produce sulforaphane in November 2014 [#293]. This column adds information from recent research on the beneficial compounds found in cruciferous vegetables.

Studies show that risk of death from all causes (other than accidents) is reduced by 16% in those eating more vegetables of all kinds, and by 22% for those eating more cruciferous vegetables. The life-saving ingredient in the vegetables is believed to be a group of compounds called isothiocyanates of which sulforaphane is the best known. Sulforaphane indirectly regulates over 200 genes responsible for increasing antioxidant activity and reducing inflammation, important with all chronic degenerative disease. This translates into reduced risk of cancer, cardiovascular disease and aging, and improved brain function.

For example, studies have found that sulforaphane reduces the risk of prostate cancer by 41%, bladder cancer by 51%, lung cancer in smokers by 55%, and breast cancer by 20-40%. And if you already have cancer, taking sulforaphane will slow the progression of the disease. Sulforaphane also aids in the detoxification and excretion of carcinogens such as benzene (from auto exhaust and tobacco smoke).

Most of the all-cause mortality reduction found in the cruciferous study was due to fewer cardiovascular deaths. Sulforaphane reduced triglycerides and oxidized blood lipids, lowering the atherogenic index (risk of plaque formation) by 52%.

Sulforaphane crosses the blood-brain barrier where it reduces inflammation and oxidative stress in the brain, implicated in most neurodegenerative diseases and in traumatic brain injury. Sulforaphane has been shown to improve behavior with autism and schizophrenia, and improve symptoms of Alzheimer’s, Parkinson’s and Huntington’s diseases, and shows promise for depression and anxiety.

All cruciferous vegetables contain sulforaphane but the best source is fresh broccoli sprouts. The vegetables and sprouts don’t actually contain sulforaphane – they contain its precursor glucoraphanin along with the enzyme myrosinase which converts it to sulforaphane. Crushing or chewing the food mixes the enzyme and glucoraphanin, initiating the conversion process. High heat, as in prolonged boiling, destroys the myrosinase enzyme.

Some glucoraphanin is converted, in the presence of epithiospecifier protein (ESP), to an inactive form of sulforaphane. ESP is inactivated by heating. To maximize the sulforaphane production you want to heat the food enough to destroy the ESP but not the myrosinase. This can be achieved by steaming vegetables for 3-4 minutes or by soaking the vegetables in hot water at 60C, or sprouts at 70C, for 10 minutes. Patrick demonstrates heating sprouts in this video.

Remember to chew the vegetables and sprouts well. About 100g of sprouts provides 40mg of sulforaphane, an optimal amount.

My NY’s resolution is to grow and eat broccoli sprouts. Want to join 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.

387 Boulardii – the Probiotic Yeast [19 Sept 2016]

There is one probiotic that is not a beneficial bacteria – it’s a beneficial yeast. Saccharomyces boulardii is not related to the pathogenic yeast Candida albicans. Because it is a yeast and not a bacteria, boulardii has many special benefits.

First, it is not affected by antibiotics so can be used to maintain beneficial bowel flora while taking antibiotics (which affect only bacteria). It is however affected by antifungal drugs so should be taken a few hours away from such medications.

Boulardii has proven effective in preventing antibiotic-associated diarrhea. It also helps control more serious acute or persistent diarrhea and diarrhea in children.
Boulardii has been shown helpful in the treatment, and especially prevention, of Traveler’s Diarrhea, which is caused by unfamiliar “bugs” in the water. Boulardii keeps fairly well at room temperature so makes the ideal travel probiotic. Start a week before you leave on a holiday and then take the bottle with you.

Boulardii is proving to be an important adjunct in treating Clostridium difficile (commonly known as C-diff), a common, highly contagious, and difficult to treat bacterial infection. Taking boulardii along with the antibiotic treatment significantly reduces the rate of recurrence of C. difficile infection. Boulardii produces an enzyme which breaks down C. difficile toxin A, stimulates antibody production against toxin A, and inhibits adhesion of C. diff to the intestinal walls.

Another difficult to treat infection that boulardii is proving helpful with is Helicobacter pylori, the bacteria recently found to cause peptic ulcers. Taken with the antibiotic treatment, boulardii increases the rate of recovery and also helps prevent diarrhea, a common side effect of the antibiotic treatment.

Caution – severe diarrhea is potentially serious and requires medical aid. Boulardii and other probiotics seem to work best in conjunction with the appropriate antibiotic treatment, but in mild cases may be effective on their own.

In summary, supplementing with Saccharomyces boulardii could help prevent and treat diarrhea caused by antibiotic treatment, and prove helpful along with antibiotics for serious infections like C. diff and H. pylori. Boulardii has also been used for a variety of bowel conditions involving dysbiosis like IBS, IBD, Crohn’s disease, and colitis.

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

374 Vitamin D & Heart Disease [20 June 2016]

I have previously written about vitamin D and cancer, MS, Alzheimer’s, fetal brain development, autism, preventing fractures, and preventing falls in elderly. Studies on vitamin D in preventing heart disease have been equivocal (inconclusive or conflicting) with some studies showing benefit and others not.

In January 2014 I wrote several columns on the importance of correct study methodologies for nutrients, which are different than for drugs for a number of reasons. In his blog Dr. Cannell of the Vitamin D Council has explained the failures to find benefit with many vitamin D studies as due to poor study design. In 2005 Cannell and colleagues published a list of guidelines for vitamin D studies in order to obtain meaningful results.

The guidelines included:
• use the D3 form with daily dose of 3,000 – 10,000 IU
• ensure that blood levels reach 40-65 ng/ml in the test group, and
• run the study for at least 5 – 9 months.
Additional guidelines mentioned in his blog post:
• use subjects that are D deficient for both test and placebo groups
• test blood levels before, during, and at the end of the study
• use objective measurements of improvement.

So what happens when researchers follow these guidelines? In a June 2016 blog post Dr Cannell reported on a study by the Leeds Institute in England, published March 24 in the Journal of the American College of Cardiology, which followed their guidelines. What did they learn?

Chronic Heart Failure (CHF) is a common heart condition with a 50% five-year mortality rate. Approximately 90% of patients with CHF are vitamin D deficient. The randomized controlled study divided 223 subjects with CHF who were already on “optimal standard treatment” into a test group given 4,000 IU daily and a placebo group. The average vitamin D levels at the beginning was 10 ng/ml; the treatment group increased to an average of 46 ng/ml during the study. Small but significant improvements in cardiac function were measured in the test group for heart size and blood volume pumped by the left ventricle. The authors concluded:

“We have demonstrated that high-dose vitamin D3 supplementation is safe, well-tolerated, and associated with a clinically relevant improvement in cardiac function in CHF patients …”

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.

270 Atherosclerosis & Vitamin C [2 June 2014]

Among his many accomplishments, Linus Pauling developed a theory and treatment for atherosclerosis – the formation of artery plaque.

Pauling believed that cardiovascular disease begins with a vitamin C deficiency. Vitamin C makes up an integral part of cell walls, including blood vessels, and a deficiency weakens the walls making them more susceptible to damage. Damaged vessel walls are repaired with deposits of plaque which can build up and eventually impair blood flow to the heart.

Plaque is composed of many substances including fibrinogen, cholesterol, lipoproteins and other fatty molecules. A specific lipoprotein, LPa, acts as the glue to hold the plaque to the artery walls. Receptor sites for the amino acids lysine and proline on the LPa molecules account for its stickiness.

Pauling’s treatment was high doses of vitamin C (he preferred ascorbic acid over ascorbates) and the amino acids lysine and proline. Vitamin C increases the strength of the blood vessel walls, preventing further damage, and also prevents lipid peroxidation and LDL oxidation which contribute to atherosclerosis. The two amino acids fill the LPa’s receptor sites making them less sticky and also help vitamin C with collagen production, necessary for strong blood vessel walls. This protocol not only prevented atherosclerosis from getting worse but after about a year on the program began to reverse it as the amino acids broke up the plaque and the vitamin C repaired the damaged artery walls.

Pauling’s therapeutic protocol used very high doses: 10-18 g daily of ascorbic acid (to bowel tolerance), 5-6 g of lysine and 2 g of proline. Dr. Gifford-Jones’ formula (Medi-C Plus), based on Pauling’s protocol, uses 2-4 g vitamin C and 1.3-2.6 g lysine. This may still seem like a high dosage but it’s not really. I have previously written about vitamin C (#33 Vitamin C & Immunity) – how most animals except humans and apes are able to produce their own C and do so in much higher quantities than we can supplement. A 1993 study from the Research Institute at the Toronto Hospital for Sick Children showed that the daily requirement for lysine – from diet & supplements – is 37 mg per kg body weight (at 90kg I would need 3364 mg or 3.4g lysine).

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.

256 Sugar & Heart Disease [24 February 2014]

Did you catch the article on sugar in last week’s Sunday Phoenix newspaper? It reported on a recently published study from the Centers for Disease Control and Prevention (CDC) looking at sugar consumption and deaths from cardiovascular disease (CVD).

The researchers followed approximately 11,000 American adults for nearly 15 years, measured their sugar consumption, and recorded their deaths from CVD. The results were statistically adjusted for known risk factors of CVD like age, sex, ethnicity, smoking, etc. Compared to those who consumed less than 10% of their calories as added sugar, the increased risk of death from CVD was 30% for those who consumed 10 – 25%, and 175% for those who consumed over 25%. The increased risk of 175% means that you are nearly three times as likely to have a fatal heart attack. This finding was independent of sugar’s contribution to obesity which is itself a risk factor for CVD, so applies to “skinny” as well as overweight people.

What does this mean in terms of our diet? The World Health Organization recommends we get less than 10% of our calories from added sugar. Americans consume on average 15.5%; Canadians are somewhat better at 10.7%. Average of course means that half of us consume more than 10% and half of us less. Which half are you in?

According to the Mayo Clinic calorie calculator for a “somewhat active” man of 200 lbs, I need about 2500 calories a day. Ten % of this would be 250 which translates into 67 grams or 15 teaspoons of sugar. I could get over 15 teaspoons from just one can of pop (6-8), a chocolate bar (5-11) and a chocolate chip muffin (4-5). And these are the obvious sources – sugar is also added to ketchup, cereals, and even some yogurt. Learn to read the labels! Remember, if you are shorter or less active than I am, your 10% would be less. And that 10% should be a maximum – there is no lower limit for sugar consumption. Less (sugar) is definitely more (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.

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.