Do you drink soda pop? If yes, then quitting may be the best single thing you can do to improve your health – maybe even better than quitting smoking. Here’s why.
The sugar content of most sodas is about 30 teaspoons in a 1L bottle. Most of the sugar in soda is in the form of high fructose corn syrup – the cheapest but also the most deadly (see my column #55 March 22, 2010). High sugar consumption is linked to obesity, high blood pressure, diabetes, liver & kidney disease, high triglycerides, vascular heart disease, and aggressive anti-social behavior. One quarter of Americans now consume 180 lbs or more of added sugar a year (that’s a pound every two days).
Diet sodas aren’t the answer either. There are other health problems with the synthetic sweeteners used in soda (see my column #14 June 1, 2009). The flavors are all synthetic chemicals with absolutely no nutritive value and questionable safety. Carbonated beverages removes oxygen from your blood and the phosphoric or citric acids leach calcium from your bones and teeth.
When you think about it, there is really no good reason for drinking pop and plenty for avoiding it. Your body needs plenty of pure water, it does not need sugar and artificial flavors. If you were offered poison and told that it tastes good and that drinking it would make you “cool” or popular, would you? Probably not. How many million dollars of advertising would it take to change your mind?
The principle of moderation may apply here. My wife Donna remembers as a child getting a small bottle of Orange Crush at the spring sports day once a year. I might drink a can or two of ginger ale a month. More than one a week however could be jeopardizing our health. Make the switch from drinking pop to water and discover how your health will improve. It may not be easy to quit though – I’m told that certain pops can be quite addicting. It will be worth it though because when it comes to beverages, water is still the real thing!
For more information see mercola.com and many other websites on the topic.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
November 28, 2011
November 21, 2011
141 Vitamin D2 or D3? [21 Nov 2011]
Like it or not, winter is here in Saskatchewan and vitamin D synthesis from sunlight is again negligible (even if we were brave enough to stand naked outside for an hour at noon). In past columns on Vitamin D I always recommended D3 over the frequently prescribed D2 form. Two studies published this year compared these two forms of vitamin D.
“Vitamin D supplementation for prevention of mortality in adults”, [www.ncbi.nlm.nih.gov/pubmed/21735411] published in July looked at 50 randomized trials with 94,000 participants over an average of 2 years. Of the 50 studies, 32 used D3 and 12 used D2. The remaining studies used two other forms of vitamin D – alfacalcidol and calcitriol. The authors found that D3 showed a significant decrease in mortality (deaths of participants from all causes) while the other forms had no significant effect.
Other findings in this meta-analysis were: that alfacalcidol and calcitriol increased the risk of hypercalcemia (excess blood calcium), and that D3 combined with calcium increased the risk of kidney stones. [Drinking sufficient water and taking vitamin K2 might alleviate the kidney stone risk.]
The other study “Vitamin D(3) is more potent than vitamin D(2) in humans” published in March, [www.ncbi.nlm.nih.gov/pubmed/21177785] compared the potencies of D2 and D3. This was a small trial involving 33 healthy adults given 50,000 units weekly of either D3 or D2 (because D is a fat soluble vitamin, it can be taken in weekly doses instead of daily). After 12 weeks vitamin D levels were measured in blood and subcutaneous fat. The study concluded that D3 was 87% more potent than D2 in raising blood levels, and produced 2 to 3 times the amount of stored vitamin D in fat. The study concluded: “Given its greater potency and lower cost, D3 should be the preferred treatment option when correcting vitamin D deficiency.”
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
“Vitamin D supplementation for prevention of mortality in adults”, [www.ncbi.nlm.nih.gov/pubmed/21735411] published in July looked at 50 randomized trials with 94,000 participants over an average of 2 years. Of the 50 studies, 32 used D3 and 12 used D2. The remaining studies used two other forms of vitamin D – alfacalcidol and calcitriol. The authors found that D3 showed a significant decrease in mortality (deaths of participants from all causes) while the other forms had no significant effect.
Other findings in this meta-analysis were: that alfacalcidol and calcitriol increased the risk of hypercalcemia (excess blood calcium), and that D3 combined with calcium increased the risk of kidney stones. [Drinking sufficient water and taking vitamin K2 might alleviate the kidney stone risk.]
The other study “Vitamin D(3) is more potent than vitamin D(2) in humans” published in March, [www.ncbi.nlm.nih.gov/pubmed/21177785] compared the potencies of D2 and D3. This was a small trial involving 33 healthy adults given 50,000 units weekly of either D3 or D2 (because D is a fat soluble vitamin, it can be taken in weekly doses instead of daily). After 12 weeks vitamin D levels were measured in blood and subcutaneous fat. The study concluded that D3 was 87% more potent than D2 in raising blood levels, and produced 2 to 3 times the amount of stored vitamin D in fat. The study concluded: “Given its greater potency and lower cost, D3 should be the preferred treatment option when correcting vitamin D deficiency.”
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
November 15, 2011
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.
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.
November 7, 2011
139 Ten Tips for a Healthy Heart [7 November 2011]
What can we do naturally to keep our heart healthy? Dr. Zolton Rona wrote an article in 2007 with these 10 tips:
1. Eat more heart-friendly foods: garlic, berries, turmeric, green tea, citrus fruits for vitamin C and bioflavonoids, broccoli & other cruciferous vegetables, fish & flaxseed for omega 3. carrots & other high carotenoid foods.
2. Don’t smoke. If exposed to second hand smoke, take 1-2,000 mg vitamin C daily.
3. Instead of dieting, control weight by avoiding processed foods, especially sugar. Note: the Ideal Protein Diet is heart friendly because it preserves muscle while lowering high insulin levels which stress the heart.
4. Exercise daily – minimum 30 minutes of aerobic exercise.
5. Take heart-healthy supplements. See full article on website for suggested list.
6. Control stress to protect the heart.
7. Drink alcohol and coffee in moderation – a glass of red wine and 1 cup of coffee daily may benefit the heart. For additional beverages substitute green tea.
8. Besides cholesterol, have your blood tested regularly for glucose, ferritin, homocysteine, alpha-lipoprotein, fibrinogen and highly sensitive C-reactive protein, high levels of which are associated with a higher risk of heart problems.
9. Check blood pressure regularly.
10. Read health and nutrition magazines and websites to keep up with the latest research (this article is already four years old).
You can read the full article on my website. Click the Exan Website button to open the Health Tools website. Then click Health Articles > 2007 > February > Features and scroll down to the article. While there, explore the hundreds of other articles on many different natural health topics.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
1. Eat more heart-friendly foods: garlic, berries, turmeric, green tea, citrus fruits for vitamin C and bioflavonoids, broccoli & other cruciferous vegetables, fish & flaxseed for omega 3. carrots & other high carotenoid foods.
2. Don’t smoke. If exposed to second hand smoke, take 1-2,000 mg vitamin C daily.
3. Instead of dieting, control weight by avoiding processed foods, especially sugar. Note: the Ideal Protein Diet is heart friendly because it preserves muscle while lowering high insulin levels which stress the heart.
4. Exercise daily – minimum 30 minutes of aerobic exercise.
5. Take heart-healthy supplements. See full article on website for suggested list.
6. Control stress to protect the heart.
7. Drink alcohol and coffee in moderation – a glass of red wine and 1 cup of coffee daily may benefit the heart. For additional beverages substitute green tea.
8. Besides cholesterol, have your blood tested regularly for glucose, ferritin, homocysteine, alpha-lipoprotein, fibrinogen and highly sensitive C-reactive protein, high levels of which are associated with a higher risk of heart problems.
9. Check blood pressure regularly.
10. Read health and nutrition magazines and websites to keep up with the latest research (this article is already four years old).
You can read the full article on my website. Click the Exan Website button to open the Health Tools website. Then click Health Articles > 2007 > February > Features and scroll down to the article. While there, explore the hundreds of other articles on many different natural health topics.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
October 31, 2011
138 The Cholesterol Theory of Heart Disease [31 October 2011]
Did you notice in last week’s column the reference to the inverse correlation between cholesterol levels and mortality in women? This deserves further discussion.
The same 1990 Bethesda conference found a correlation between cholesterol and mortality for men, but only when cholesterol was very high (over 240 mg/dl) or very low (below 160). For women, the inverse correlation held over the entire range of cholesterol levels.
This is just one more added to a growing stack of studies (and group of scientists) which do not support the cholesterol and saturated fat theory of heart disease. So how did the theory originate and why is it still so widely held?
The cholesterol theory was first proposed over 100 years ago by a German pathologist who discovered cholesterol in arterial plaque. In 1913 a Russian scientist found that feeding cholesterol to rabbits caused atherosclerotic changes in their arteries.
A study published in 1953 by Dr. Ancel Keys known as the “Seven Countries Study” claimed to prove the link between dietery fats and heart disease. Had Keys however used the data from all 22 countries then available, there would have been no correlation.
Next was the Framingham Study which identified heart disease factors including smoking, high blood pressure, lack of exercise, and high cholesterol. The cholesterol link, however, was weak and a director of the study, Dr. William Castelli, later wrote of their findings in a 1992 editorial that “…the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol”. Another Framingham finding (which was ignored) was that people whose cholesterol had declined were more likely to die prematurely than those whose cholesterol had remained the same or increased.
The U.S. Multiple Risk Factor Intervention Trial (MRFIT) trial, first published in 1999, publicized that people who ate a low-saturated fat and low-cholesterol diet had a (small) reduction in heart disease. But they neglected to mention that mortality from all causes was actually higher. And so on.
For more detailed analysis see “Debunking the Myth About High Cholesterol Levels” on www.mercola.com.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The same 1990 Bethesda conference found a correlation between cholesterol and mortality for men, but only when cholesterol was very high (over 240 mg/dl) or very low (below 160). For women, the inverse correlation held over the entire range of cholesterol levels.
This is just one more added to a growing stack of studies (and group of scientists) which do not support the cholesterol and saturated fat theory of heart disease. So how did the theory originate and why is it still so widely held?
The cholesterol theory was first proposed over 100 years ago by a German pathologist who discovered cholesterol in arterial plaque. In 1913 a Russian scientist found that feeding cholesterol to rabbits caused atherosclerotic changes in their arteries.
A study published in 1953 by Dr. Ancel Keys known as the “Seven Countries Study” claimed to prove the link between dietery fats and heart disease. Had Keys however used the data from all 22 countries then available, there would have been no correlation.
Next was the Framingham Study which identified heart disease factors including smoking, high blood pressure, lack of exercise, and high cholesterol. The cholesterol link, however, was weak and a director of the study, Dr. William Castelli, later wrote of their findings in a 1992 editorial that “…the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol”. Another Framingham finding (which was ignored) was that people whose cholesterol had declined were more likely to die prematurely than those whose cholesterol had remained the same or increased.
The U.S. Multiple Risk Factor Intervention Trial (MRFIT) trial, first published in 1999, publicized that people who ate a low-saturated fat and low-cholesterol diet had a (small) reduction in heart disease. But they neglected to mention that mortality from all causes was actually higher. And so on.
For more detailed analysis see “Debunking the Myth About High Cholesterol Levels” on www.mercola.com.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
October 24, 2011
137 Cholesterol, Vitamin D & Pregnancy [24 Oct. 2011]
If you are pregnant, vitamin D and cholesterol are essential to your growing baby.
Fat is so important to a healthy pregnancy that ovulation ceases when body fat falls below 17%. Dietary fat is also important to fertility: a study at the Harvard School of Public Health found that low fat dairy foods increased ovulation problems, but even one daily serving of high fat dairy (whole milk or ice cream) normalized ovulation. Don’t overdo it though – obesity is also a factor in infertility, however as I have explained in other columns, saturated fat is not as significant a factor in obesity as carbohydrates and particularly fructose.
Women should not worry about dietary cholesterol either. The cholesterol you eat has a negligible effect on blood cholesterol levels and, in any case, there is growing evidence that high cholesterol is not the cause of heart disease. In fact, when researchers from around the world met in Bethesda, Maryland, in 1990 to compare results on cholesterol studies, they found an inverse correlation between cholesterol levels and mortality in women. Yes that’s right, the lower your cholesterol, the more likely you are to die! And whatever you do, do not take statin drugs in pregnancy. They are now known to cause birth defects reminiscent of the Thalidomide tragedy of the 1950s, only worse as most end in miscarriage.
The reason that fat is so important in pregnancy is that sufficient amounts of both cholesterol and vitamin D are critical to the healthy development of embryonic brain and nerve cells. Vitamin D is of course converted from cholesterol in the skin in the presence of ultraviolet light. The myelin sheath is made of fat and cholesterol, and defects in it are linked with many neurological disorders. For example, a recent study found a correlation between low cholesterol and autism in children.
So it now appears that following the old well-intended advice of staying out of the sun and avoiding dietary fat could be the worst thing you could do for your developing baby.
Source: essay by Dr Stephanie Seneff on Mercola.com
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Fat is so important to a healthy pregnancy that ovulation ceases when body fat falls below 17%. Dietary fat is also important to fertility: a study at the Harvard School of Public Health found that low fat dairy foods increased ovulation problems, but even one daily serving of high fat dairy (whole milk or ice cream) normalized ovulation. Don’t overdo it though – obesity is also a factor in infertility, however as I have explained in other columns, saturated fat is not as significant a factor in obesity as carbohydrates and particularly fructose.
Women should not worry about dietary cholesterol either. The cholesterol you eat has a negligible effect on blood cholesterol levels and, in any case, there is growing evidence that high cholesterol is not the cause of heart disease. In fact, when researchers from around the world met in Bethesda, Maryland, in 1990 to compare results on cholesterol studies, they found an inverse correlation between cholesterol levels and mortality in women. Yes that’s right, the lower your cholesterol, the more likely you are to die! And whatever you do, do not take statin drugs in pregnancy. They are now known to cause birth defects reminiscent of the Thalidomide tragedy of the 1950s, only worse as most end in miscarriage.
The reason that fat is so important in pregnancy is that sufficient amounts of both cholesterol and vitamin D are critical to the healthy development of embryonic brain and nerve cells. Vitamin D is of course converted from cholesterol in the skin in the presence of ultraviolet light. The myelin sheath is made of fat and cholesterol, and defects in it are linked with many neurological disorders. For example, a recent study found a correlation between low cholesterol and autism in children.
So it now appears that following the old well-intended advice of staying out of the sun and avoiding dietary fat could be the worst thing you could do for your developing baby.
Source: essay by Dr Stephanie Seneff on Mercola.com
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
October 17, 2011
136 Eliminating MSG [17 Oct 2011]
Last week we looked at the health risks of excess monosodium glutamate (MSG). This week I want to show you how to find and reduce it in your diet.
First, who should be concerned about avoiding MSG?
• Not just those who experience the immediate temporary symptoms sometimes called “Chinese restaurant syndrome”, because the disabling neurological effects may take years to develop.
• Anyone who doesn’t need to put on more fat because of its property of encouraging overeating.
• People diagnosed with cancer because it has been shown to increase the growth and spread of tumors.
• Anyone who wants to prevent neurological diseases like MS, Parkinson’s, Alzheimer’s, asthma and epilepsy.
• In short, everyone.
MSG is found in many processed foods (it’s one of Colonel Sander’s “11 secret herbs and spices”). One estimate has the average American consuming 2 pounds a year.
Avoiding processed free glutamic acid (the chemical from MSG that causes the problems) is not as easy as you may think. There are more than 40 different food ingredients that contain this chemical. Some common examples are: glutamic acid, monosodium glutamate, monopotassium glutamate, calcium glutamate, magnesium glutamate, yeast extract, “hydrolyzed protein”, textured protein, caseinate soy protein, and whey protein. For a complete list of names and tips on avoiding glutamic acid see www.truthinlabeling.org/hiddensources_printable.pdf.
Glutamic acid and its glutamate salts should not be confused with the amino acid L-glutamine – a supplement used to enhance muscle building and wound healing. Glutamic acid is itself an amino acid and acts as an excitatory neurotransmitter, which is why an excess can cause neurological problems.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
First, who should be concerned about avoiding MSG?
• Not just those who experience the immediate temporary symptoms sometimes called “Chinese restaurant syndrome”, because the disabling neurological effects may take years to develop.
• Anyone who doesn’t need to put on more fat because of its property of encouraging overeating.
• People diagnosed with cancer because it has been shown to increase the growth and spread of tumors.
• Anyone who wants to prevent neurological diseases like MS, Parkinson’s, Alzheimer’s, asthma and epilepsy.
• In short, everyone.
MSG is found in many processed foods (it’s one of Colonel Sander’s “11 secret herbs and spices”). One estimate has the average American consuming 2 pounds a year.
Avoiding processed free glutamic acid (the chemical from MSG that causes the problems) is not as easy as you may think. There are more than 40 different food ingredients that contain this chemical. Some common examples are: glutamic acid, monosodium glutamate, monopotassium glutamate, calcium glutamate, magnesium glutamate, yeast extract, “hydrolyzed protein”, textured protein, caseinate soy protein, and whey protein. For a complete list of names and tips on avoiding glutamic acid see www.truthinlabeling.org/hiddensources_printable.pdf.
Glutamic acid and its glutamate salts should not be confused with the amino acid L-glutamine – a supplement used to enhance muscle building and wound healing. Glutamic acid is itself an amino acid and acts as an excitatory neurotransmitter, which is why an excess can cause neurological problems.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
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