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.
August 12, 2013
August 5, 2013
228 Omega-3 & Prostate Cancer [5 August 2013]
Men - did you see any of the headlines last week about fish oil causing prostate cancer? If so, I hope you didn’t swear off salmon and throw away your Omega-3 capsules. The evidence the headlines were based on is pretty flimsy.
In an observational study published July 10 in the Journal of the National Cancer Institute, data from the SELECT Selenium and Vitamin E Cancer Prevention Trial were extracted to examine a possible link between omega-3 levels in blood and prostate cancer risk. A positive association was found with DHA, one of the fish oil Omega-3 EFAs and both low-grade and high-grade prostate cancer (44% and 71% increase respectively).
These numbers sound pretty significant, but are they? First of all, correlation does not necessarily mean causation. The lowest risk of prostate cancer in this study happened to correlate with the highest trans fatty acid levels, but no one is even suggesting that TFAs, with well-known harmful effects, prevent cancer.
Blood levels of EFAs depend on your most recent meal, not on long term eating habits, which is not included in the data. So we don’t know how much fish, if any, the men in this study ate or if they took omega-3 supplements.
The total omega-3 levels, as a percent of total blood lipids, in both groups was quite low – 3.66% in the group who got cancer and 3.62% in the group who didn’t, and the difference very slight. Yet Japanese men, who consume 8 times as much omega-3s as Americans, have a much lower prostate cancer rate.
The researchers in this study did not control for age, race or diet and other known risk factors may not have been completely accounted for. Of the men who got cancer, 53% were smokers, 64% regularly consumed alcohol and 80% were overweight or obese.
The overwhelming majority of valid studies – larger and much better designed – show that omega-3s lower cancer risk, including prostate cancer. One study from Harvard School of Public Health which followed 20,000 men for over 22 years found that men who ate fish 5 or more times per week had a 48% lower risk of prostate cancer death than those who ate fish less than once a week. And a 30 year study from Sweden concluded that eliminating fish from your diet could increase your risk of prostate cancer by up to 300%. Now that’s significant!
The only way to explain the study’s conclusions - and the news stories that promoted them – is a desire for sensational headlines and a strong anti-supplement bias. And I don’t think I’m stretching it here. One of the researchers, Alan Kristy, was quoted: “We’ve shown once again that use of nutritional supplements may be harmful.” Baloney! What they have shown is that following nutritional advice from mainstream media may be harmful.
Sources
Dr. Jonny Bowden in Huffington Post
Dr. Michael Murray
Dr Robert Rountree, Chief Medical Officer at Thorne Research, in Dr Nalini blog
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
In an observational study published July 10 in the Journal of the National Cancer Institute, data from the SELECT Selenium and Vitamin E Cancer Prevention Trial were extracted to examine a possible link between omega-3 levels in blood and prostate cancer risk. A positive association was found with DHA, one of the fish oil Omega-3 EFAs and both low-grade and high-grade prostate cancer (44% and 71% increase respectively).
These numbers sound pretty significant, but are they? First of all, correlation does not necessarily mean causation. The lowest risk of prostate cancer in this study happened to correlate with the highest trans fatty acid levels, but no one is even suggesting that TFAs, with well-known harmful effects, prevent cancer.
Blood levels of EFAs depend on your most recent meal, not on long term eating habits, which is not included in the data. So we don’t know how much fish, if any, the men in this study ate or if they took omega-3 supplements.
The total omega-3 levels, as a percent of total blood lipids, in both groups was quite low – 3.66% in the group who got cancer and 3.62% in the group who didn’t, and the difference very slight. Yet Japanese men, who consume 8 times as much omega-3s as Americans, have a much lower prostate cancer rate.
The researchers in this study did not control for age, race or diet and other known risk factors may not have been completely accounted for. Of the men who got cancer, 53% were smokers, 64% regularly consumed alcohol and 80% were overweight or obese.
The overwhelming majority of valid studies – larger and much better designed – show that omega-3s lower cancer risk, including prostate cancer. One study from Harvard School of Public Health which followed 20,000 men for over 22 years found that men who ate fish 5 or more times per week had a 48% lower risk of prostate cancer death than those who ate fish less than once a week. And a 30 year study from Sweden concluded that eliminating fish from your diet could increase your risk of prostate cancer by up to 300%. Now that’s significant!
The only way to explain the study’s conclusions - and the news stories that promoted them – is a desire for sensational headlines and a strong anti-supplement bias. And I don’t think I’m stretching it here. One of the researchers, Alan Kristy, was quoted: “We’ve shown once again that use of nutritional supplements may be harmful.” Baloney! What they have shown is that following nutritional advice from mainstream media may be harmful.
Sources
Dr. Jonny Bowden in Huffington Post
Dr. Michael Murray
Dr Robert Rountree, Chief Medical Officer at Thorne Research, in Dr Nalini blog
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 29, 2013
227 Herbs for Healthy Veins [29 July 2013]
Varicose veins are blue, bulging, swollen veins typically occurring in the legs. Spider veins are smaller, either red or blue, and occur in patches of connected lines like a spider web. More than just a cosmetic problem, varicose veins can be painful and are a sign of impaired circulation. Hemorrhoids is a painful condition caused by varicose veins occurring at the rectum. Several herbs have been found effective in the treatment and prevention of varicose veins and hemorrhoids.
Horse Chestnut is a popular herbal remedy for these conditions. Seed extract from this tree reduces inflammation, improves venous wall tone, increases blood flow, and reduces capillary permeability. Precautions – avoid horse chestnut extract during pregnancy and breast-feeding; monitor blood sugar if diabetic; and avoid if taking lithium or blood-thinning drugs. The herb Butcher’s Broom and extracts of Pine Bark (pycnogenol) and grapeseed are also used for varicose veins and hemorrhoids.
Two bioflavonoids, hesperadin and diosmin, both from the white of citrus rinds, are proving effective for these conditions. These two extracts work together to:
• reduce swelling and inflammation
• strengthen blood vessel walls which reduces bruising
• improve venous tone and elasticity in Chronic Venous Insufficiency
• increase capillary circulation of blood
• speed healing of leg ulcers due to poor circulation (common in diabetes)
• improve lymphatic drainage
• and often take two to three months to achieve full beneficial effects.
Diosmin reduces stickiness of blood platelets so it is important to consult your physician if you are on blood thinning meds as they may need to be reduced. As a precaution, check with your health care practitioner before using while pregnant or breastfeeding.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Horse Chestnut is a popular herbal remedy for these conditions. Seed extract from this tree reduces inflammation, improves venous wall tone, increases blood flow, and reduces capillary permeability. Precautions – avoid horse chestnut extract during pregnancy and breast-feeding; monitor blood sugar if diabetic; and avoid if taking lithium or blood-thinning drugs. The herb Butcher’s Broom and extracts of Pine Bark (pycnogenol) and grapeseed are also used for varicose veins and hemorrhoids.
Two bioflavonoids, hesperadin and diosmin, both from the white of citrus rinds, are proving effective for these conditions. These two extracts work together to:
• reduce swelling and inflammation
• strengthen blood vessel walls which reduces bruising
• improve venous tone and elasticity in Chronic Venous Insufficiency
• increase capillary circulation of blood
• speed healing of leg ulcers due to poor circulation (common in diabetes)
• improve lymphatic drainage
• and often take two to three months to achieve full beneficial effects.
Diosmin reduces stickiness of blood platelets so it is important to consult your physician if you are on blood thinning meds as they may need to be reduced. As a precaution, check with your health care practitioner before using while pregnant or breastfeeding.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 22, 2013
226 Sugar in Milk [July 22, 2013]
Two Harvard medical doctors writing in the July 2013 JAMA Pediatrics question the evidence for recommending 3 cups of low-fat milk for children and adults. David S. Ludwig, MD, PhD and Walter C. Willett, MD, DrPH noted that while dietary recommendations typically limit consumption of calorie-containing liquids, they encourage 3 cups daily of reduced-fat milk (2% or skim) which contains 12g of sugar per cup.
Two possible rationales for this recommendation – to reduce calories and to reduce saturated fats – are not supported by available evidence. The few studies comparing whole milk and reduced fat milk show equal or even greater weight gain in the low fat group. Ludwig and Willett suggest the lower satiety of low-fat milk causes an increase in consumption of other foods which often contain high-glycemic carbohydrates (i.e. the child is still hungry so eats another cookie).
And reducing saturated fat to prevent heart disease may or may not be effective – it depends on what it is replaced with. If replaced by unsaturated fats or low-glycemic carbs (whole grains and vegetables), the blood lipids (cholesterol levels) should improve. But if replaced by high-glycemic carbs (sugar and starch), cholesterol may not change but triglycerides will increase and so will the risk for a heart attack.
The authors then discuss sweetened chocolate milk. Adding 14g of sugar per serving to encourage children to drink more, undermines the nutritional advantage of the milk. And the added sugar is sucrose (glucose + fructose) which is harder on the liver than the natural milk sugar lactose (glucose + galactose).
Finally the authors question the requirement of milk as a calcium source. They argue that the USA RDA for calcium is probably higher than it needs to be, and certainly higher than in other countries like the UK. They also point out that countries which do not eat dairy have a lower bone fracture rate than those that do; and that a recent meta-analysis found that milk consumption does not protect against fractures in adults.
Although they don’t come out with a conclusion or recommendation, it appears that Ludwig and Willett would prefer 1 or 2 cups of whole milk rather than 3 of low-fat milk, and certainly than sweetened flavored milk.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Two possible rationales for this recommendation – to reduce calories and to reduce saturated fats – are not supported by available evidence. The few studies comparing whole milk and reduced fat milk show equal or even greater weight gain in the low fat group. Ludwig and Willett suggest the lower satiety of low-fat milk causes an increase in consumption of other foods which often contain high-glycemic carbohydrates (i.e. the child is still hungry so eats another cookie).
And reducing saturated fat to prevent heart disease may or may not be effective – it depends on what it is replaced with. If replaced by unsaturated fats or low-glycemic carbs (whole grains and vegetables), the blood lipids (cholesterol levels) should improve. But if replaced by high-glycemic carbs (sugar and starch), cholesterol may not change but triglycerides will increase and so will the risk for a heart attack.
The authors then discuss sweetened chocolate milk. Adding 14g of sugar per serving to encourage children to drink more, undermines the nutritional advantage of the milk. And the added sugar is sucrose (glucose + fructose) which is harder on the liver than the natural milk sugar lactose (glucose + galactose).
Finally the authors question the requirement of milk as a calcium source. They argue that the USA RDA for calcium is probably higher than it needs to be, and certainly higher than in other countries like the UK. They also point out that countries which do not eat dairy have a lower bone fracture rate than those that do; and that a recent meta-analysis found that milk consumption does not protect against fractures in adults.
Although they don’t come out with a conclusion or recommendation, it appears that Ludwig and Willett would prefer 1 or 2 cups of whole milk rather than 3 of low-fat milk, and certainly than sweetened flavored milk.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 15, 2013
225 Preventing Post-Menopausal Fractures
A wipe-out on my bicycle last week makes this topic timely. I didn’t break any bones but easily could have. A study from the U. of Buffalo published in June looked at the effectiveness of hormone replacement therapy (HRT) and supplementation with calcium and vitamin D (CalD) in preventing fractures in post-menopausal women.
The study “Women’s Health Initiative clinical trials: interaction of calcium and vitamin D with hormone therapy” found that HT and CalD together reduced hip fractures by 50% over placebo, and that the combination was more effective than either alone. Curiously bone mineral density was unchanged in the lower fracture group. Personally I suspect that if a better form of calcium than carbonate was used, vitamin D3 was given at 4,000iu instead of 400iu, and vitamin K2 was added, the fracture rate would be much lower and a bone mineral density increase would be measurable, with or without the HRT.
Hormone Replacement Therapy has fallen out of favor since the publication in July 2002 of a study by the Women’s Health Initiative which linked it to increased risk of breast cancer, heart disease and stroke. One year later breast cancer rates, which had been climbing steadily, dropped by 7% overall and by 12% in women over age 50. See Mercola's post on this topic for additional information.
Fortunately there is a safer alternative – bio-identical hormones. Because of patent laws, the hormones used in HRT are synthetic, similar but not exactly like the ones produced in our bodies. Bio-identical hormones are just that – the exact same molecules, so they work better without the side effects. Ideally all of the hormones should be measured and balanced – estrone, estradiol, estriol, progesterone, testosterone and DHEA – not just one or two. It takes all of your hormones, in balance, to keep you healthy. Periodic hormone testing is also important to ensure that your hormones stay in balance. For information on bio-identical hormone therapy, contact Cindy Johns at 306-463-4565.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
The study “Women’s Health Initiative clinical trials: interaction of calcium and vitamin D with hormone therapy” found that HT and CalD together reduced hip fractures by 50% over placebo, and that the combination was more effective than either alone. Curiously bone mineral density was unchanged in the lower fracture group. Personally I suspect that if a better form of calcium than carbonate was used, vitamin D3 was given at 4,000iu instead of 400iu, and vitamin K2 was added, the fracture rate would be much lower and a bone mineral density increase would be measurable, with or without the HRT.
Hormone Replacement Therapy has fallen out of favor since the publication in July 2002 of a study by the Women’s Health Initiative which linked it to increased risk of breast cancer, heart disease and stroke. One year later breast cancer rates, which had been climbing steadily, dropped by 7% overall and by 12% in women over age 50. See Mercola's post on this topic for additional information.
Fortunately there is a safer alternative – bio-identical hormones. Because of patent laws, the hormones used in HRT are synthetic, similar but not exactly like the ones produced in our bodies. Bio-identical hormones are just that – the exact same molecules, so they work better without the side effects. Ideally all of the hormones should be measured and balanced – estrone, estradiol, estriol, progesterone, testosterone and DHEA – not just one or two. It takes all of your hormones, in balance, to keep you healthy. Periodic hormone testing is also important to ensure that your hormones stay in balance. For information on bio-identical hormone therapy, contact Cindy Johns at 306-463-4565.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 8, 2013
224 Nutrients for Healthy Eyes [8 July 2013]
Most people would consider vision to be the most precious of their senses, so it makes sense to protect it. Certain nutrients prevent damage to the eyes and improve vision. A few of these nutrients can be obtained sufficiently in food; most only by supplementation.
• Beta-carotene occurs as retinal in the photoreceptor cells; protects the cornea; improves night vision
• Lutein, astaxanthin & zeaxanthin are fat-soluble antioxidants concentrated in the lens and macula; protect delicate photoreceptor cells from UV rays and free radicals; prevent cataracts and Age-related Macular Degeneration (AMD)
• Astaxanthin is the most potent antioxidant for protecting the eyes; protects DHA oxidation in the eye; inhibits inflammation; reduces eyestrain fatigue from computer use; protects or treats AMD, Cataracts, Diplopia (double vision), Diabetic Retinopathy, and depth perception problems
• Anthocyanins, water-soluble antioxidants found in dark berry pigments (bilberries, blackberries, blueberries), protect the eyes and improve vision
• Cyanidin-3-glucoside (C3G) is the most important anthocyanin for the eyes; improves night vision, reduces eye fatigue from computers
• Vitamin E: gamma tocopherol (GT) and alpha tocopherol (AT) work more effectively together, with GT the most important; protect eyes from free radicals and inflammation; help prevent cataracts and AMD
• Benfotiamine is a special form of Thiamine (B1) for the eyes; helps prevent glaucoma, cataracts, AMD, Diabetic Retinopathy and eye inflammation
• Zinc and Selenium are mineral antioxidants; methionine form best for safety and bioavailability for the eyes; selenium reduces risk of AMD, cataracts and glaucoma; zinc is concentrated in choroid layer of the retina which provides oxygen and nutrients to the photoreceptor cells
• L-Taurine is a sulfur containing amino acid essential for healthy eyes; improves Diabetic Retinopathy; helps prevent AMD
Source: Vision Health Formulas - powerpoint by RoseMarie Pierce, B.Sc.Pharm. 2013
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
• Beta-carotene occurs as retinal in the photoreceptor cells; protects the cornea; improves night vision
• Lutein, astaxanthin & zeaxanthin are fat-soluble antioxidants concentrated in the lens and macula; protect delicate photoreceptor cells from UV rays and free radicals; prevent cataracts and Age-related Macular Degeneration (AMD)
• Astaxanthin is the most potent antioxidant for protecting the eyes; protects DHA oxidation in the eye; inhibits inflammation; reduces eyestrain fatigue from computer use; protects or treats AMD, Cataracts, Diplopia (double vision), Diabetic Retinopathy, and depth perception problems
• Anthocyanins, water-soluble antioxidants found in dark berry pigments (bilberries, blackberries, blueberries), protect the eyes and improve vision
• Cyanidin-3-glucoside (C3G) is the most important anthocyanin for the eyes; improves night vision, reduces eye fatigue from computers
• Vitamin E: gamma tocopherol (GT) and alpha tocopherol (AT) work more effectively together, with GT the most important; protect eyes from free radicals and inflammation; help prevent cataracts and AMD
• Benfotiamine is a special form of Thiamine (B1) for the eyes; helps prevent glaucoma, cataracts, AMD, Diabetic Retinopathy and eye inflammation
• Zinc and Selenium are mineral antioxidants; methionine form best for safety and bioavailability for the eyes; selenium reduces risk of AMD, cataracts and glaucoma; zinc is concentrated in choroid layer of the retina which provides oxygen and nutrients to the photoreceptor cells
• L-Taurine is a sulfur containing amino acid essential for healthy eyes; improves Diabetic Retinopathy; helps prevent AMD
Source: Vision Health Formulas - powerpoint by RoseMarie Pierce, B.Sc.Pharm. 2013
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 2, 2013
223 Restless Leg Syndrome [2 July 2013]
Most people, at least those who’ve never experienced it, think of restless leg syndrome (RLS) as more of a nuisance than a serious health problem. A recent study published in the Journal Neurology last month should change that thinking.
A prospective cohort study of 18,425 adult men in the USA found a 35% greater mortality over the 8 year study period for those who had RLS. When those with major chronic conditions – cancer, hypertension, cardiovascular disease, etc – were factored out, the increased rate of mortality jumped to 95% - nearly double the rate of death!
The study didn’t determine if the increased mortality in RLS was due to an underlying cause of RLS, co-occurring conditions, or to consequences of RLS.
There are many natural treatments for RLS to reduce or eliminate symptoms:
• increase magnesium and potassium foods or supplements
• increase iron foods or supplements – if your iron is low
• increase folic acid (B10) and B complex
• homeopathic remedies like Hylands “Restful Legs”
• herbs to increase circulation such as Ginkgo, Horse Chestnut and Butcher’s Broom
• massage and stretch the leg muscles
• alternate hot and cold baths or compresses
• hot bath with Epsom salts (rich in magnesium)
• avoid alcoholic and caffeinated (coffee, tea, cola) drinks in the evening
• stop smoking
• drink plenty of water
Successful treating of RLS may or may not reduce your risk of death, but it will improve your sleep. And that alone will make a world of difference to your health.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
A prospective cohort study of 18,425 adult men in the USA found a 35% greater mortality over the 8 year study period for those who had RLS. When those with major chronic conditions – cancer, hypertension, cardiovascular disease, etc – were factored out, the increased rate of mortality jumped to 95% - nearly double the rate of death!
The study didn’t determine if the increased mortality in RLS was due to an underlying cause of RLS, co-occurring conditions, or to consequences of RLS.
There are many natural treatments for RLS to reduce or eliminate symptoms:
• increase magnesium and potassium foods or supplements
• increase iron foods or supplements – if your iron is low
• increase folic acid (B10) and B complex
• homeopathic remedies like Hylands “Restful Legs”
• herbs to increase circulation such as Ginkgo, Horse Chestnut and Butcher’s Broom
• massage and stretch the leg muscles
• alternate hot and cold baths or compresses
• hot bath with Epsom salts (rich in magnesium)
• avoid alcoholic and caffeinated (coffee, tea, cola) drinks in the evening
• stop smoking
• drink plenty of water
Successful treating of RLS may or may not reduce your risk of death, but it will improve your sleep. And that alone will make a world of difference to your health.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
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