488 Exogenous Ketones [10 Sept 2018]

A few weeks ago I wrote about the recent popularity of ketogenic diets [#482 30 July 2018]. These are very low carb diets with either low dietary fat for weight loss or higher dietary fat for other purposes. With both types of ketogenic diets, the main fuel burned for energy is fat – either your own stored fat or fat you eat. The metabolic state of burning fat for fuel is known as ketosis because the fat is first converted to ketones which are then converted to ATP energy in the cells’ mitochondria.

More recent is the promotion of ketone supplements – called exogenous ketones as opposed to endogenous ketones produced within the body. These supplements are purported to have similar benefits to ketogenic diets, but without the dieting. The theory sounds attractive but I’m not buying it. I believe it is the diet, with the reduction of carbs leading to a reduction in blood insulin levels, which provides most of the benefits. The ketones are just a byproduct of the process.

There may however be some benefits from ketone supplements. In a post on the blog The Diabetes Coach, titled “Are Exogenous Ketones Beneficial for Blood Sugar?” Dr Brian Mowll suggests that ketones enhance insulin sensitivity. He cites a small study from Oxford which showed lower glucose spikes with an oral glucose tolerance test for the group who had consumed a ketone drink.

But another ketogenic diet study, with obese diabetics, that Mowll cites as support that ketones increase insulin sensitivity did not include a ketone supplement. There is no evidence that it was the ketones, not the ketogenic diet itself, which provided the benefits.

In any case, if weight loss is the goal, adding extra fat or taking ketone supplements will only reduce the amount of body fat burned. And that, after all, is the whole idea.

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

450 PCOS [11 December 2017]

PCOS, Polycystic Ovarian Syndrome, is a common cause of infertility in women. PCOS is a metabolic condition in which there is an excess of estrogen and androgens (male hormones) leading to a variety of symptoms: irregular or absent ovulation, a higher risk of miscarriage, hair loss (male pattern baldness), excess facial hair, acne, fatigue, and mood swings. Conditions frequently associated with PCOS include: insulin resistance, hyperinsulinism, diabetes, weight gain, and hypertension. PCOS is the most common hormone dysfunction of women of reproductive age, affecting an estimated 10% of women.

PCOS is believed to begin with a diet high in simple carbohydrates which leads to insulin resistance and hyperinsulinism. High levels of insulin activate the androgen receptors on the ovaries which causes an increase in male hormones. The male hormones prevent the mature egg follicle from releasing the egg during ovulation, causing infertility. Normally the follicle releases the egg and then attaches as a corpus luteum which triggers production of high amounts of progesterone as a normal part of the ovulatory cycle. When the egg is not released, the follicle attaches to the ovary as a “cyst”, and little if any progesterone is produced. The lack of progesterone leaves estrogen dominant which thickens the uterus and increases the risk of endometrial cancer.

The most important approach to treating PCOS is to deal with the insulin resistance, hyperinsulinism, and excess weight. With high insulin levels, a ketogenic diet is the easiest and safest way to shed the excess fat and eliminate insulin resistance. This should be followed by a healthy diet low in simple carbohydrates, sufficient exercise, stress reduction, and a detox program to support the liver and help it clear the excess hormones. Often this is enough to normalize hormones and restore fertility.

A nutrient that shows promise in treating PCOS is di-chiro-inositol or DCI (trade name ChirositolTM). Studies show that DCI normalizes insulin levels, reducing them when too high but doesn’t take them too low. It also elevates serotonin which reduces sugar cravings. According to the Lorna Vanderhaeghe website (which markets a ChirositolTM product, GlucoSmart), DCI “effectively reduces excess male hormones, reduces weight and appetite, and normalizes ovulation, thereby improving fertility” [www.healthyimmunity.com]. Note a 2011 review in Gynecol. Endrocrinol found the studies to date of insufficient quality for reliable conclusions regarding DCI as a treatment for PCOS.

Sources:
John Lee MD Medical Letter July 1999, quoted in Mercola.com 2 Jan 2008
Wikipedia

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

414 Inflammation and Evening Meals [3 April 2017]

Dr. Mercola has been promoting what he calls “intermittent fasting” for a few years now. He claims that eating only between noon and 6 pm will lower triglyceride levels, improve insulin sensitivity, reduce inflammation, increase fat burning and help you lose or maintain weight. Is there any evidence for these claims?

A recent study used data from the National Health and Nutrition Examination Survey (2009-10) to look for links between frequency and timing of eating, and health. Specifically they looked for C-reactive protein (CRP), a biomarker of systemic inflammation; and HOMA-IR, a method of assessing insulin resistance. Regarding eating habits, the researchers looked at a) proportion of daily calories consumed after 5pm; b) number of meals or snacks per day; and c) the length of nighttime fasting.

The biggest correlation found was between % of calories consumed after 5 pm and the level of CRP. Each 10% increase in evening calories was associated with a 3% increase in CRP. A longer fasting period was associated with an 8% CRP reduction but only for those women with less than 30% of calories consumed after 5pm (meaning that a heavy supper counters the benefits of longer fasting). None of the eating variables were significantly correlated with insulin resistance although other studies have shown that more frequent (smaller) meals, and eating your highest calorie meal at breakfast rather than dinner (supper), improve insulin levels.

Why are CRP and insulin levels significant? Because inflammation is linked to many chronic diseases including many types of cancer, heart disease, arthritis (and all other “itises”). Higher insulin levels, as I have written about previously several times over the years, also is linked to not only diabetes but also cancers, arthritis, and many other chronic conditions.

So eating the same foods and total calories per day, just at different times, can lower our risk of inflammation and therefore many different chronic diseases including cancer, diabetes and heart disease. I know I eat my largest meal in the evening, usually between 7 and 8 pm, then work/play at the computer for a few hours before going to bed. It will be a challenge to change my habits but likely worth the effort. I’ll let you know how I do.

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

404 Vitamin D News [23 Jan 2017]

The days are slowly getting longer but we are still months away from even beginning to get any vitamin D from sunlight which will start mid-April. This week I will share several news items about this critical vitamin.

A large multi-ethnic cohort study published in Molecular Psychiatry found that maternal vitamin D deficiency (less than 25 nmol/L) during pregnancy was associated with a 3.8 times higher rate of autism-related traits in the children at 6 years of age. Other studies have shown vitamin D deficiency to nearly double the risk of premature birth.

An animal study published in Frontiers in Physiology suggests that vitamin D could play a role in preventing Metabolic Syndrome by modulating gut microbiota. Previous studies have shown an association between D deficiency and obesity, insulin resistance and non-alcoholic fatty liver disease (NAFLD), all part of Metabolic Syndrome. Mice fed a high fat, low D diet developed unhealthy gut flora, glucose intolerance, insulin resistance, NAFLD, and elevated levels of inflammatory markers compared to the high fat, adequate D diet group.

In a randomized clinical trial, relapse rates for Crohn’s Disease patients were 33% for those receiving 10,000 IU vitamin D and 69% for those taking 1,000 IU. This strongly suggests that Crohn’s sufferers do better with higher D levels.

In a randomized controlled trial published in the journal Medicine, 120 adults with fatigue and vitamin deficiency (less than 50 nmol/L) received either a single dose of 100,000 IU vitamin D or placebo. The vitamin D group reported more significant improvement of fatigue than the placebo group.

Finally, William Grant of the Vitamin D Council calculated the benefits of raising the vitamin D levels of all Canadians to at least 100nmol/L. Levels currently vary with age and season but average 61 nmol/L with 92% (summer) and 96% (winter) below the target level. Based on published studies, Grant estimated reductions in incidences of cancer, cardiovascular disease, dementia, diabetes, MS, respiratory infections and musculoskeletal disorders. He then calculated a reduction in annual premature deaths of 23,000 and a saving of $12 billion per year. New evidence of stronger effects of D on the risk of Alzheimer’s and clinical depression would push these numbers even higher. What are we waiting for??

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

346 Obesity & Cancer [23 Nov 2015]

Obesity is a growing problem worldwide. Recent data show that 69% of US adults are overweight and half of these are obese. Being overweight causes, or is linked to, increases in many different adverse health markers – blood pressure, blood glucose and insulin levels, insulin resistance, dyslipidemia, and inflammation. Obesity increases the risk or worsens the outcomes of several chronic diseases including diabetes, heart disease and cancer.

The impact of obesity on cancer is significant – it has just overtaken smoking as the top preventable cause of cancer death in the US. About 20% of cancer deaths in that country can be attributed to obesity. The ten types of cancers linked to obesity are: esophagus, postmenopausal breast, liver, kidney, gallbladder, pancreas, colon, prostate, ovary and uterus. Obesity not only increases the risk of developing these cancers but also increases the rate of progression, increases the rate of metastasis, lowers the response to treatment, and reduces survival rates.

The relationship between obesity and cancer is complex with many possible causes for the link. Since I last wrote on this topic (#199 January 2013) based on a 2005 article in Cancer Prevention, researchers have learned more about these factors.

High insulin levels promote cancer growth by interacting with tumor cells’ insulin and IGF-1 receptors. Adipocytes near a tumor are more active in obese people, secreting various cancer-promoting hormones and chemical signals called cytokines.

Inflammation is another process that plays a role in the obesity-cancer link. Obesity increases levels of the COX-2 enzyme which promotes production of prostaglandin E2 (PGE2) which increases inflammation (described in my article #85 October 2010). PGE2 is known to promote progression of breast cancer and the conversion of androgens to (cancer-promoting) estrogens.

Animal studies have found that reducing fat weight isn’t as important as reducing the obesity markers associated with higher cancer risks, particularly insulin, cytokines and IGF-1. So while losing excess fat is still a desirable goal, how you lose it may be more important. A ketogenic diet that normalizes insulin levels (which is at the root of most if not all of the other markers) would be ideal.

Source: "Breaking the Obesity-Cancer Link" by S.D. Hursting et al, The Scientist, 2015

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.

284 Low-Fat or Low-Carb?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

230 Agave Syrup [19 August 2013]

Agave syrup (also called “agave nectar”) is marketed as a healthy natural sweetener. I have some for sale in my store. But just what is agave syrup and how healthy is it?

The syrup is made from the agave plant which grows in Mexico and southwestern USA (and from which Tequila is made). The best quality syrup is made from the leaf sap which is processed at a low temperature using enzymes and chemicals. Most syrup, however, is synthesized from the starch in the root with a similar process that converts cornstarch to high fructose corn syrup (HFCS). Agave syrup comes in two main grades: light syrup which is more highly filtered and has a mild flavor, and the darker colored amber syrup which has a stronger flavor. Agave syrup has become quite popular as a sweetener because of its flavor, sweetness, and perceived health benefits. A strong selling point is its low glycemic index, which is a measure of its effect on blood glucose levels.

But how healthy is it? It has more calories than table sugar but is sweeter so you can use less. It is highly processed so has few trace nutrients, unlike raw honey. But the biggest problem with agave is the amount of fructose it contains, from 60-90 % (compare with high fructose corn syrup at 55%). It is the fructose content that creates the low glycemic index often touted as a benefit. I have written before about the dangers of fructose [#55 22 March 2012]. It increases uric acid which causes gout; it contributes more to insulin resistance and obesity than other sugars; and it has a toxic effect on the liver [“Fructose, weight gain, and the insulin resistance syndrome” Elliott et al, 2002, JAClinNutr].

Dr Joseph Mercola recommends people in good health consume less than 25g of fructose per day (about 1 tablespoon of the syrup). He also advises those with gout, diabetes or insulin resistance to avoid it completely. From what I’ve read, I tend to agree with Mercola, and suggest that agave syrup be used sparingly by healthy people only.

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

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

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

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

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

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

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

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

207 MSM the Sulfur supplement

This is the first of a series of articles on minerals. Sulfur is an essential mineral – the third most abundant mineral in the body (after calcium and phosphorus). MSM (MethylSulfonylMethane) is a naturally-occurring sulfur compound often used as a sulfur supplement.

Sulfur is a component of several essential amino acids and also:
• gives skin a healthy elasticity and makes hair and nails grow faster and stronger
• is essential for the function of immunoglobulins, an important part of the immune system
• neutralizes allergens in both the GI & respiratory tracts thus reducing food and air-born allergy symptoms
• protects the GI tract from parasites
• improves permeability of cell walls to allow nutrients in and flush toxins out
• reduces muscle soreness by helping flush out lactic acid and other toxins
• increases permeability of cell walls to insulin thus reducing insulin resistance and helping to normalize blood sugar

Sulfur is found in many foods including most fresh raw fruits and vegetables, milk, meat, eggs and some grains. For this reason it is sometimes assumed that we get sufficient in our diets. But the sulfur compound is easily lost with even modest processing – cooking, drying, pickling, even long-term storage depletes the sulfur.
MSM supplementation:
• is safe and non-toxic – you can’t overdose with msm
• is odorless, does not produce intestinal gas or body odor
• has no reported interactions with other medications
• works better with vitamin C
• is often combined with glucosamine for joint pain

Another way to obtain sulfur is to soak in a bath with Epsom Salt (magnesium sulfate) – both sulfur and magnesium are absorbed through the skin.

Sources:
U Maryland Medical Center
Nutrition & Metabolism – Are we getting enough sulfur in our diets?
Mercola – MSM ad

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

199 Obesity & Cancer [14 January 2013]

I have previously written about the role of obesity and insulin resistance in the development of diabetes, high blood pressure, cholesterol and heart disease, but only touched on cancer. Recent research has shown a link between obesity and certain cancers that, like the other diseases, involves insulin resistance.

Obesity is known to lead to insulin resistance, where an adequate supply of insulin is unable to sufficiently lower blood sugar. In response the pancreas produces ever more insulin (and when that fails to lower glucose, medications may be prescribed to stimulate insulin production even further) leading to a condition called hyperinsulinism. It is this high level of insulin that is the culprit in the above mentioned conditions and likely in most cancer as well.

Insulin is a growth factor for the body signaling cells to multiply. It accomplishes this either directly or by increasing other growth factors like IGF (Insulin-like Growth Factor). Studies have previously shown that a high level of IGF increases risk for colon, postmenopausal breast, and some prostate cancers. Other cancers associated with obesity include pancreatic, kidney and endometrial. Diabetes itself is a strong risk factor for colon cancer, likely because of the associated hyperinsulinism. Estrogens stored in fat tissue may also be a factor for the breast cancer link.

Insulin resistance, and its accompanying hyperinsulinism, can be reduced by exercise and by eliminating simple carbs from your diet. A carefully controlled ketogenic diet (like Ideal Protein) is a more effective way to overcome insulin resistance and has the added benefit of losing fat safely and easily without hunger while maintaining muscle mass and energy levels.

Source: “Obesity, Insulin Resistance, and Cancer Risk” by E.L. Giovannucci, Cancer Prevention, Issue 5, Spring 2005

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

180 Nitric Oxide – Say “NO” to Disease [27 August 2012]

Nitric oxide (NO) is a simple molecule – just one atom of nitrogen and one of oxygen – but it plays some very important roles in the body. The discovery of NO’s role in cell communication won a 1998 Nobel Prize. I touched on the functions of NO in my June 11 article (#169) on the amino acid arginine. Here is more information on nitric oxide:

• NO lowers blood pressure by relaxing the smooth muscles of the endothelium (lining of the blood vessels) thus dilating the arteries. It also prevents or reverses arterial plaque, keeping the artery walls flexible.
• NO increases blood flow when partially blocked arteries to the heart cause angina pain (which is how nitroglycerine pills work).
• NO increases blood flow when partially blocked arteries to the leg muscles cause muscle pain called intermittent claudication.
• The increased circulation dramatically reduces nerve and joint inflammation, providing relief for arthritis sufferers and improves healing of wounds and diabetic foot ulcers.
• NO lowers cholesterol – a clinical trial found that increasing NO lowered triglycerides by 27% in 30 days, from an average 232 down to 168 (mg/dL).
• Insulin requires NO to function properly; low levels of NO result in insulin resistance which, as I’ve written on extensively in past articles, can lead to obesity, high blood pressure, hyperlipidemia and Type 2 Diabetes.
• Low NO levels are associated with depression; treatment with antidepressants increases NO.
• NO is essential for both short-term and long-term memory.
• NO is also essential for penile erection; a deficiency of NO is a common cause of erectile dysfunction in older men.
• As we age, NO production in our bodies decreases; most people over 40 don’t produce enough. A simple saliva test can tell you where your level is.

Until recently taking arginine has been the best way to increase NO, but a much more effective supplement called Neo40 is now available in Canada. For more information on NO and Neo-40 see www.neo40.ca and a book called “The Nitric Oxide (NO) Solution” by Nathan S Bryan and Janet Zand, 2010.

With all these functions of nitric oxide, and most of us over 40 having insufficient levels, Neo40 has tremendous potential for improving our health in many different ways. I’m excited to learn what it will do for me. How about you?

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

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

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

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

·           reduces fat mass and increases muscle mass

·           increases energy & endurance

·           reduces fatigue, including those with Chronic Fatigue Syndrome

·           reduces triglycerides and cholesterol levels

·           increases osteocalcin, the hormone responsible for building new bone

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

·           improves mental alertness, memory, and mood

·           improves insulin resistance

·           improves male fertility by increasing sperm count & motility

·           is often deficient in vegetarians

·           may need to be supplemented in pregnancy.

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

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

144 Obesity & Heart Disease [12 December 2011]

Being overweight is a strong risk factor for heart disease (and many other health conditions). A recent study in Greece suggests that it is not the extra fat we carry but the metabolic syndrome which frequently accompanies obesity that should be our biggest concern. Metabolic syndrome, which I have written about previously, is a combination of high blood pressure, high cholesterol and insulin resistance.

The study, published in the Journal of the American College of Cardiology in September 2011, followed 550 people in their 50s and 60s for six years. It showed for the first time that otherwise healthy obese people have a lower risk of heart disease than normal weight people with metabolic syndrome. This held true after adjusting for known risk factors including age, sex, cigarette smoking, glucose tolerance, dyslipidemia, blood pressure and waist circumference.

Those with metabolic syndrome, regardless of weight, had 2.13 to 2.66 times the risk of a normal weight person without the syndrome (the highest risk was for the obese with the syndrome). Those without the syndrome had between 0.41 and 1.12 times the risk (the healthy obese people actually had the lowest risk). The study did NOT suggest that being obese is healthier (besides it is associated with other problems like cancer and arthritis which were not included in this study). It clearly does however support my belief that metabolic syndrome is a very significant health risk, whether you are overweight or normal. The study also warns that this pattern may change in older populations (healthy overweight seniors are rare).

As I have explained before, insulin resistance (IR) is the key to metabolic syndrome. When IR is controlled, blood pressure and cholesterol are normalized and inflammation is reduced (all without the need for drugs I might add). The best way I know to control insulin resistance, even if you only need to lose 10 or 20 lbs, is with the Ideal Protein diet. And if you are overweight but still healthy, now is the best time to deal with it before these other health problems arise.

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

140 Dietary Fiber [14 November 2011]

Fiber (which my parents called “roughage”) is an essential part of our diet. It helps regulate bowel movements, keeps our blood sugar levels in balance, and helps us achieve or maintain a healthy weight.

There are two types of fiber – soluble and insoluble. Insoluble fiber adds bulk to the stools, preventing constipation. It also helps remove toxins from the colon and improves the pH, resulting in a lower risk of colon cancer. Sources of insoluble fiber are wheat bran, flaxseed, whole grains, root vegetable skins, beans and popcorn.

Soluble fiber dissolves in water to form a gel. It slows emptying of the stomach allowing sugar to be released more slowly and blood sugar levels to stay more even. It also binds with fatty acids causing them to be expelled in the stool. This results in up to 10% of dietary calories to be expelled instead of stored, and also improves cholesterol levels. Soluble fiber also binds with and helps removes toxins. Sources include psyllium hulls, oat bran, legumes, fruits and vegetables.

We need both types of fiber. If you can’t get enough in your diet, there are fiber supplements available. Brenda Watson in her 2007 book “The Fiber35 Diet” recommends flax and other fiber sources rather than psyllium which she says often causes gas, bloating and constipation. A proprietary fiber compound PGX (PolyGlycopleX) made from konjac root works especially well at controlling blood sugar by lowering the glycemic index of foods (Michael Murray & Michael Lyon, “Hunger Free Forever” 2007).

As part of a weight control program, fiber plays several roles. High fiber foods have a low energy-density allowing you to eat more food with fewer calories. Fiber makes you feel full thus controlling your appetite (you can consume far more calories from apple juice than whole apples). Finally, by controlling blood sugar, it reduces carbohydrate cravings, lowers insulin resistance, and promotes burning of calories rather than storage as fat. To improve your health, prevent disease, increase your energy and maintain a healthy weight, simply add more fiber to your diet.

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

103 Sleep, Leptin & Weight [28 February 2011]

You would think that staying awake longer would cause you to lose weight – and it may if the reason you are awake is stress that has excess adrenaline and cortisol coursing through your veins – but research has found the opposite to be true. People who sleep less than 6 hours a night are more likely to gain weight than those who get 7 or 8 hours. Why is this? And no, it's not the extra hour or two of snacking! One explanation involves the hormone leptin.

Researchers found that sleep reduces ghrelin (a hormone that increases appetite) and increases leptin (the hormone that suppresses appetite and increases burning rather than storing of fat). The short sleepers were hungrier and snacked more, and preferred high-carb snacks. Lack of sleep also increases the risk of insulin resistance (which I have written about in several previous columns), Type II Diabetes, and high blood pressure.

Leptin is released from fat cells when fat is stored in them. A diet high in sugars and other simple carbohydrates results in a large amount of leptin being released, in an attempt to curb your appetite. At some point your body becomes resistant to leptin (similar to insulin resistance) and the leptin signals telling you to stop eating are ignored (like a stuck thermostat). You stay hungry and keep piling on the fat. When tested, almost all overweight people had ample leptin levels, but it wasn’t doing its job because of leptin resistance. Leptin resistance is now known to be a factor in many health problems besides obesity: heart disease, blood pressure, diabetes, osteoporosis, inflammation and aging. And leptin is the most likely suspect for regaining fat after losing weight on a conventional diet (the yo-yo effect).

The role of leptin in weight management, and how to control it with diet, is explained in detail in Dr. Ron Rosedale and Carol Colman’s 2004 book “The Rosedale Diet”. The key is a diet high in good fats with the right amount of high quality protein and healthy carbohydrates. And don’t forget your 8 hours of sleep!

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

101 Heart Health [14 February 2011]

Happy Valentine’s Day! This holiday is traditionally associated with affairs of the heart, so let’s look at ways to improve our heart health. Sudden death is often the first sign of heart disease - so don’t wait until you know you have a problem. Heart disease is easy to prevent but you have to be proactive.

One of the simplest ways is to increase our servings of fruits and vegetables. A recent study published in the European Heart Journal showed a 22% decrease in deaths from heart disease for people who consumed 8 servings a day compared with those who ate only 3. This was a large study, following 313,000 people for 8 years.

Manage your blood lipids. According to Dr. Joseph Mercola, the lipid ratios are a more accurate risk factor than total cholesterol. HDL / TC x 100% should be more than 10% (ideally more than 24%) and TG / TC x 100% should be less than 2%. Exercising and taking omega 3 EFAs will help here.

Insulin resistance which can lead to Type II Diabetes is actually a more significant risk factor of heart disease than cholesterol. Control your insulin levels by reducing refined carbs.

If you are overweight, lose the extra fat. The best way I know is using the Ideal Protein Diet. But since heart disease is a contraindication for the diet, you have to do this before the heart condition develops. This diet is also an excellent way to control blood lipids, blood pressure and insulin levels.

What else can you do? Manage stress levels. Keep a positive outlook and stay happy. OK – these last items may not be so easy.

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

085 Eicosanoids and Inflammation [18 October 2010]

This week I will discuss another problem associated with Syndrome X – inflammation. People with insulin resistance frequently suffer pain and inflammation which may manifest as a variety of “itis” conditions like arthritis, colitis, asthma or psoriasis.

Eicosanoids are hormone like compounds, synthesized in our body from Omega 3 and 6 essential fatty acids (EFAs). There are 4 families of eicosanoids – prostaglandins, prostacyclins, thromboxanes and leukotrienes. These can be classed into Series One and Series Two (also known as COX-1 and COX-2). Series One Eicosanoids are anti-inflammatory – they reduce pain and inflammation, dilate blood vessels, enhance the immune system, dilate airways and prevent platelet aggregation. Series Two Eicosanoids are pro-inflammatory – increasing pain and inflammation, constricting blood vessels (increasing blood pressure), suppressing the immune system, constricting airways (think asthma) and promoting platelet aggregation (blood clotting). To be healthy we need both in balance but you can see that too much Series Two would be undesirable.

Series One are mostly synthesized from Omega 3 EFAs and Series Two from Omega 6s. Since a typical diet tends to be much higher in Omega 6s ( about 20:1), increasing Omega 3s by eating more fish or taking fish oil supplements will help balance the eicosanoid production. Secondly, the presence of excess insulin stimulates the conversion of the fatty acids to Series Two Eicosanoids; while glucagon (the hormone that balances insulin) encourages the conversion to Series One. Maintaining insulin levels at normal low levels is a safe and effective way to balance the eicosanoids and control inflammation.

The most effective way I know to safely lower insulin levels and reduce insulin resistance is with the Ideal Protein diet. Many people on this diet have experienced reduction of inflammation without the need for drugs. Another nice “side-effect” of a diet which helps you burn unwanted fat safely and easily.

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

084 Insulin and Blood Pressure [11 October 2010]

As discussed two weeks ago, one of the symptoms of Syndrome X is hypertension (high blood pressure). This week I will explore the connection between blood pressure and insulin. People with insulin resistance, where sufficient insulin is produced but is unable to move glucose out of the blood into muscles, frequently develop hypertension.

High insulin levels stimulate the kidneys to retain sodium (and therefore fluid) and to excrete potassium, both factors known to increase blood pressure.

Insulin also increases movement of magnesium out of the blood and into the cells, lowering serum magnesium levels. Magnesium dilates smooth muscle (think artery walls), so lower levels will result in constriction of arteries, increasing blood pressure. Magnesium is also necessary for proper insulin receptor function so, as magnesium levels decline, insulin resistance increases even more.

Another way that insulin increases blood pressure is by stimulating the release of a hormone called vascular endothelial growth factor (VEGF). This causes increased growth of smooth muscle cells of the arteries making them narrower and less elastic. VEGF is also implicated in angiogenesis – the growth of new blood vessels to feed tumors. And unfortunately the class of drugs called insulin receptor sensitizers used to correct the underlying problem of insulin resistance increases the stimulation of VEGF.

The most effective way I know to safely lower insulin levels and reduce insulin resistance is with the Ideal Protein diet. Most people on this diet experience rapid improvement in blood pressure without the need for drugs. That’s a nice “side-effect” of a diet which helps you burn unwanted fat safely and easily.

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