Apr
14
2018

Where Does Fat Go With Weight loss?

People often wonder where does fat go with weight loss? This question recently came up in a CNN conversation.  The answer was originally researched by Dr. Ruben Meerman and Professor Andrew Brown.

Dr. Meerman is an assistant scientist at the University of New South Wales and author of “Big Fat Myths: When You Lose Weight, Where Does the Fat Go?” Professor Brown is the head of the School of Biotechnology and Biomolecular Sciences at the same university.

When you lose 1 kilogram of fat, where does fat go with weight loss?

The interesting answer to this question is that fat gets metabolized. Dr, Meerman and Prof. Brown pointed out that originally Leifson et al. answered this question who used heavy oxygen and found out that this was metabolized into heavy water.

Technically these experiments are fairly complex, but they allow the researchers to see exactly where the body incorporates these chemicals and where they end up with breakdown of fat. The BMJ paper describes that the breakdown of 1 kg of fat follows the following pattern: It breaks down into 0.84 kg of CO2 (carbon dioxide) and 0.16 kg of H2O (water). In other words, the lungs are the primary organs that get rid of fat and the kidneys excrete the water. There is a bit of extra energy in this chemical reaction as well, which dissipates through the skin and through exhaled air.

What did health professionals think where the fat would go?

The health professionals were doctors, dieticians and personal trainers. About 65% of them thought fat would evaporate into energy/heat. About 10% thought fat would end up in the feces. 5% thought fat would turn into muscle. Another 5% thought fat would turn into sweat or urine. 8% were correct that fat would become CO2 and H2O. 7% said they did not know.

The chemistry of fat deposits and metabolizing fat

The body deposited triglycerides from the liver metabolism of sugar and fatty acids into fat cells and stored them as oleate (C18H34O2), palmitate (C16H32O2), and linoleate (C18H32O2). Part of this are many chemical reactions, including a number of enzymes. These fatty acids form esters and turn into gigantic molecules with this chemical formula: C55H104O6. The BMJ paper further says that an overall chemical description of metabolized fat would look like this:

C55H104O6+78O2→55CO2+52H2O+energy. In plain English it means that 1 molecule of fat ester (from fat storage) is metabolized together with 78 molecules of oxygen. This results in 55 molecules of carbon dioxide, 52 molecules of water and energy.

Fat turns into carbon dioxide and water

Based on this chemical reaction a calculation of the breakdown of fat into carbon dioxide and water was possible. The surprising result is that 84% of fat becomes carbon dioxide and only 16% of fat becomes water. We exhale the carbon dioxide from our lungs and it is mostly the kidneys that excrete the water. People who lose weight are aware that they have to urinate more often. But they do not notice that they get rid of a lot of carbon dioxide, as this is a subtle process.

Some observations from the fasting mimicking diet

The fasting mimicking diet (FMD) was at the center of the most recent anti-aging conference in Las Vegas I attended. This was the 25th Annual World Congress on Anti-Aging Medicine in Las Vegas, Dec. 14-16, 2017. Late in December 2017 I started 5 days of FMD and have just completed my 4th round of it (FMD is done 5 days out of each month). My main interest in doing this is to prevent heart attacks and strokes and I like the idea of stimulating telomeres for anti-aging and increasing stem cell production. See more details under this link.

Personal experience of fasting mimicking diet

I keep meticulous records of my body measurements using daily body composition scales, which I record in a booklet. Between March 23, 2018 and March 28 I lost 1.5 kg from 64.8 kg to 63.3 kg. Fat composition was reduced from 14.1% to 12.2%. Visceral fat was reduced from 6% to 5%. My muscle percentage rose from 38.1% to 39.1%. The basic metabolic rate was 1471 Calories on March 23 and went down to 1449 Calories on March 28. My body mass index went from 22.0 to 21.5.

I definitely noticed the frequent urination, something I had noticed in the past in 2001 when I lost 50 pounds over 3 months. Of course it is understandable when you reduce your daily calorie intake to 600 Calories per day that you will lose this amount of weight. People have different metabolisms. It may be that you won’t lose as much as I did.

What causes mainly weight loss?

There are many people who think that extra exercise would help you lose weight. But a publication has established that only about 8% of weight loss is due to exercising. 92% of weight loss is due to dieting.

Regular exercise is important for conditioning of your lungs, heart, muscles and joints. But to keep things in balance a reasonable diet, like a Mediterranean diet, should also be part of the regimen.

Sugar overconsumption

The obesity wave in the US started to take off between 1976 and 1980. 40 years later it is still rising. It is interesting to note that both wheat flour and sugar consumption in the US were increasing parallel to the rising obesity figures. In the 70’s the old-fashioned wheat has changed into the force hybridized Clearfield wheat, which is now 100% of the commercially available wheat. Clearfield wheat contains 7-fold higher gluten amounts than the old-fashioned wheat that your grandparents consumed. Gluten stimulates your appetite, so you crave more wheat and you crave more sugar. This becomes a vicious cycle.

Excess calories are stored as fat

The liver metabolizes sugar from regular food and from processed food into triglycerides and LDL cholesterol (the bad cholesterol that plugs up arteries). As I mentioned above, the body stores any excess triglycerides as fat and deposits the excess into fatty cells. You see from this that essentially sugar and wheat end up as fat deposits. I suggest you change your food intake into eating sensible food with fewer calories. Start by eliminating most of your sugar, wheat and processed food intake. This will help you to melt fat away as I showed with an example of my 5 day FMD.

Where Does Fat Go With Weight loss?

Where Does Fat Go With Weight loss?

Conclusion

I reviewed facts about the chemistry of melting fat away. The question is where does fat go with weight loss? In the process of weight loss fat breaks down into carbon dioxide and water. I also documented how you can lose fat in just 5 days (1.1 kilogram) on a 600-calorie diet and reduce the body mass index from 22.0 to 21.5.

Most people do not recognize the importance of watching their diet to achieve weight loss. 92% of weight loss occurs as a result of dieting. Wheat and sugar consumption have a direct connection to the obesity wave that started between 1976 and 1980. I have cut out all wheat, all sugar and all processed food in 2001. This allowed me to lose 50 pounds then and my body mass index today is 21.5. It can be done, even if you are 73 years old.

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Mar
24
2018

Prevent Plugged Arteries

There are several ways to prevent plugged arteries, which will translate into less heart attacks and strokes. The message is simple: if you get less heart attacks and strokes, you will live longer. Below I am examining ways to prolong life by various ways to prevent plugged arteries.

You probably heard of plaque formation in the arteries. This is the process where a combination of fat, calcium, cholesterol and cell waste forms a deposit (plaque) under the lining of the arteries.

The end result is that the blood won’t be flowing freely through the affected arteries. This can cause a heart attack or a stroke. Essentially, this is the point where a clot forms in the narrowed passage of the artery. It is also the point, when the clinicians make a diagnosis of a heart attack or a stroke.

Let’s examine what leads to plaque formation in the arteries.

Trans fats

Trans fats are contained in fried foods like French fries, in margarines and other butter substitutes. As margarine is a common ingredient of cakes, cookies, pastries and pies, these are all bad news for our heart health. I consider them off limits. If you eat those foods, you build up plaque in your arteries, which leads to premature heart attacks and strokes.

Lack of exercise

It has been common knowledge for a long time that being sessile leads to premature hardening of the arteries. In the late 1800s to the early 1900s physical exercise was promoted in various countries around the world.

The latter part of the 20th century saw a renaissance of the fitness movement. It was trendy to go running, cycling, and swimming or working out at a gym. It is not only trendy but healthy: cardiologists support all of these sports to help people stay healthy and keep the arteries free from plaque formation.

Too many refined carbs

Sugar and processed foods, especially those with added sugar to improve flavor, have a direct relationship to heart attacks and strokes. It is known that sugar causes high LDL cholesterol and high triglycerides. In addition sugar also causes inflammation of the arterial walls, which causes plugged arteries. However, sugar is only part of the problem. Starchy foods like rice, noodles, cakes, cookies and other foods made with flour get broken down into sugar. Both lead to insulin production. And both lead to changes of the lining of the arterial walls.

In the 1980s and 1990s there was a school of thought that a low fat diet would be healthy in terms of heart attack and stroke prevention (the low fat/high carb diet). This turned out to be a nutritional disaster: the high carb content of such a diet was the problem. It led to weight gain, obesity and death.

Red meat is a problem

Several studies have documented that saturated fat from red meat is only part of the problem. The other part is carnitine, which is abundantly present in beef, pork, lamb and venison. But mortality of people eating unprocessed red meat is only marginally elevated. It is when people eat processed red meat that there is a significant rise in mortality from heart attacks and strokes. This study examined this. They found that gut bacteria were stimulated by red meat to produce substances that stimulate bacteria in your gut to secrete TMA and TMAO, which makes your platelets more sticky and contributes to plugging your arteries. This research paper from the Cleveland Clinic explains it in more detail.

What must I do to prevent plugged arteries?

Eat the right food

A Mediterranean diet is anti-inflammatory. It contains lots of vegetables, but little red meat. Fish and chicken that contain much less L-carnitine are more dominant in Mediterranean food. As mentioned above, you want to avoid trans fats. And you also want to avoid sugar and too many starchy foods. This includes sugar-sweetened beverages. Making these changes will keep your insulin levels in the normal range eliminating inflammation in your arteries. Avoid eating processed foods, because they contain food preservatives and lots of sugar that we want to avoid. Eat more unsaturated fats like avocados, walnuts, olives, trout, herring, and salmon. The last three contain marine-derived omega-3 fatty acids that are particularly helpful in preventing heart attacks and strokes by being anti-inflammatory and by elevating the protective HDL cholesterol. Drink lots of green or black tea, rooibos tea, or ginger tea. They contain antioxidants and bioflavonoids that prevent plugged arteries.

Regular exercise

Many publications have shown that regular physical exercise will lower blood pressure, condition your muscles including your heart and lower mortality.

Only 10 minutes of brisk walking every day reduced the death rate by 33% compared to those who did not exercise at all.

Regular physical exercise does not only prevent heart attacks and strokes, it also reduces the risk of getting another 35 chronic diseases, as the link shows.

Here are some common exercises: jogging, cycling, running, brisk walking, swimming, playing tennis and doing aerobics. All of them will strengthen your muscles and condition your heart and lungs.

Other ways to prevent plugged arteries

Smokers must quit smoking, as smoking has been identified as a major risk factor for heart attacks and strokes.

Exposure to prolonged stress is a factor that leads to hardening of arteries. Stress management is possible by counseling, by self-hypnosis, yoga, tai chi and other relaxation methods.

Risk factors associated with plugged arteries

We already have mentioned the risk factors that are associated with clogged arteries. But for clarity I would like to repeat the major risk factors here.

  • Smoking
  • High blood pressure
  • Elevated LDL cholesterol (the bad cholesterol)
  • Reduced HDL cholesterol (HDL is increasing with exercise)
  • Obesity (often associated by ingestion of too many carbs)
  • Insulin resistance and diabetes
  • Lack of exercise (too much sitting in front of the TV or doing computer work)
  • Unhealthy diet (Standard American diet instead of Mediterranean diet)
Prevent Plugged Arteries

Prevent Plugged Arteries

Conclusion

We often think that we have no input whether or not we get a heart attack or a stroke. This is completely wrong. If you adopt the solutions I have listed here, you can change things for the better. You will reduce your risk to get a heart attack or a stroke. Treat high blood pressure. Stop smoking. Cut out sugar and starchy foods to reduce triglycerides and LDL cholesterol. Exercise regularly and your HDL will protect you from heart attacks and strokes. Shed pounds, if you are obese by starting a Mediterranean diet and cutting out sugar. This will also improve your insulin resistance or diabetes. Start daily exercise as this reduces your risk of a heart attack or a stroke. In addition exercise reduces the risk of 35 chronic diseases that have also been mentioned in one of the links.

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Mar
03
2018

Foods That Can Protect You From Cancer

There are foods that can protect you from cancer. Generally speaking you want to remove cancer-producing substances from your diet. But diet is only part of your lifestyle that can contribute to cancer. I will list some of the more important dietary factors below and briefly also touch on important other factors.

Avoid burning your meat 

When you use the BBQ, avoid burning your meat. As a matter of fact it is a lot better to use a slow cooker at low heat, and cook the meat for a longer time. In this way you won’t create carcinogens, which are cancer-producing chemicals. Healthy Grilling Tips to Minimize Carcinogens in Your Food. This is particularly important for the red meats (like beef, lamb, bison or pork).

Sugar can cause cancer

You never thought that sugar and an overabundance of starchy foods can cause cancer, but they do. 5 Reasons Cancer and Sugar are Best Friends.  What is the reason for this? The answer is found in the metabolism of cancer cells. Cancer cells use 10- to 12-times more sugar for their metabolism than normal cells.  Over-consuming sugar is the worst thing a cancer patient can do. Replace sugar by stevia, which is a harmless sweetener. It does not lead to an insulin reaction. You need to avoid all other sugar substitutes as there are other health problems associated with them.

Avoid macaroni and cheese because of phthalates

Avoid macaroni and cheese: Phthalates are found in almost every sample of cheese powder used to manufacture macaroni and cheese. Phthalates can cause infertility and breast cancer. Toxic effects of the easily avoidable phthalates and parabens.

High fat diet

A high fat diet increases the risk for breast cancer: High-Fat Diet Increases Breast Cancer Risk, Study Finds. Limit your fat intake to about 10% of saturated fat. That is the recommendation of the FDA: New FDA Food Guidelines – Medical Articles by Dr. Ray. Increase your consumption of fish and seafood. Only one proviso: predator fish like shark, marlin, tilefish, swordfish and grouper are high in mercury. But wild salmon, sardines and oysters are low in mercury; so are shrimp and squid. Before You Buy Fish, Check This Mercury Level List.

Take high dose vitamin D3 supplements

In order to avoid cancer, take high dose vitamin D3 supplements to avoid cancer. Vitamin D3 in cancer prevention and therapy: the nutritional issue. Strong statistics exist showing that vitamin D3 is a powerful tool to lower your risk of developing cancer. Your family doctor should take a blood test called 25-hydroxy vitamin D level to monitor that you absorb enough vitamin D3. Some people absorb vitamin D3 slowly and fast absorbers absorb it more rapidly.  The only way how to find out how well your gut is absorbing vitamin D3, is by doing this blood test. It is now generally accepted that a good range of the 25-hydroxy vitamin D level is between 50 and 80 ng/ml.

Also curcumin 500 mg per day is good for cancer prevention. Turmeric | Cancer in general | Cancer Research UK.

Take enough fiber

Make sure you take enough fiber, which does not only reduce colorectal cancer, but also many other cancers. Foods for Cancer Prevention. North Americans are not consuming enough fiber. Vitamin D3 in cancer prevention and therapy: the nutritional issue.

Avoid processed meat

The World Health Organization has determined that processed meat is causing a lot of cancer. They labeled processed meat as a probable carcinogen. Processed meat causes colorectal cancer, pancreatic cancer and prostate cancer.

Moderate amounts of fruit and vegetables

Eat moderate amounts of fruit and vegetables. The claim in the past that fruit and vegetables would protect you from cancer is not as solid as it was thought of in the past. Newer research has shown that a basic intake of fruit and vegetables is needed for essential nutrients, but consuming more than that will NOT protect you from cancer. Fruit and vegetables and cancer risk. This is a case where eating more vegetables or fruit beyond a certain point will not do harm, but it will not protect you further from cancer.

Drink green tea or black tea

Drink green tea or black tea, sweetened with stevia for cancer prevention: Winter Beverages for Cancer Prevention. Green tea contains polyphenols and antioxidants. One of the antioxidants is called catechin, which prevents cell damage. The antioxidants help to prevent breast cancer, colorectal cancer and prostate cancer. In addition tea is heart healthy.

Avoid alcohol consumption 

Avoid alcohol consumption as much as possible to prevent cancer: Drinking Alcohol Really Does Raise Your Cancer Risk, Doctors Warn. We were indoctrinated by cardiologists that one glass of wine per day for women and two glasses of wine per day for men would be a prevention against heart attacks. But these relatively small amounts of alcohol do have an effect on causing cancer.  This British study showed that small amounts of alcohol indeed are cardioprotective. In contrast, these amounts and higher alcohol amounts can also cause cancer of the pharynx, larynx (voice box), esophagus, liver, breast, colon and pancreas.

Avoid too much red meat consumption

Beef, lamb and pork probably contribute to causing cancer according to the WHO. Use common sense, and eat more fish, chicken and turkey. Reduce your beef consumption. My grandmother said when I grew up in Germany that beef was a meal reserved for Sunday dinner only. The rest of the days we ate little in the way of meats, but lentils, beans, eggs or fish instead. Ask your grandmother, what she used to cook. Or ask your mother what she ate as a child.

Other lifestyle issues

Quit smoking, if you still do. This is by and large the biggest risk for developing lung cancer, throat cancer, esophageal cancer and pancreatic cancer. Watch your calorie intake: eat smaller meals more often. This way the production of your digestive juices will consume some calories and because you satisfied your hunger for foods, you will not gain weight. This will help prevent obesity and type 2 diabetes, both of which are established risks for developing cancer. Here is a review that shows you, which cancer types are caused by obesity: Obesity and Cancer . With regard to diabetes, there is a strong association with developing liver cancer, pancreas cancer and endometrial cancer (=uterine cancer). There is a lesser risk (only 1.2 to 1.5-fold) to develop colorectal cancer, breast cancer and bladder cancer. Diabetes and Cancer: A consensus report.

Pollution can also be a factor in causing cancer: How air pollution can cause cancer. If you can move to a less polluted city, do so.

Foods That Can Protect You From Cancer

Foods That Can Protect You From Cancer

Conclusion

As shown above there is strong evidence that certain foods can cause cancer. Others, including supplements like curcumin and vitamin D3, can help prevent cancer. If we avoid as many of the known cancer producing foods and eat more of the healthy foods that do not cause cancer, our cancer risk will decline significantly. In addition, if you quit smoking, avoid pollution as much as possible, reduce your alcohol intake and watch your calorie intake to prevent obesity and type 2 diabetes, you will move into the low-risk cancer group. We all need to work on this on an ongoing basis.

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Nov
26
2017

Prevent Cancer, Cut Sugar

If you want to prevent cancer, cut sugar! This is the message of an Oct. 13, 2017 study. The research team had done experiments for 9 years, when they concluded that it was refined sugar that caused spontaneous mutations of RAS proteins. RAS proteins are responsible for cell growth. When a substance like sugar turns them on all the time, they can cause mutations that lead to cancer. In this article research concentrated on yeast cells, and the publication is in Nature Publication. The CNN publication describes this in simpler language. Essentially the research team found that a sugar molecule, fructose-1,6-bisphosphate, was responsible in obese patients and in diabetic patients to mutate a RAS protein, which as a result can turn into an oncogene causing cancer.

Evidence that sugar causes obesity and type 2 diabetes

  1. A September 2017 US study followed 41 children age 9 to 18 with initial fructose consumption of >50 g/d. The treatment of the children consisted of an isocaloric fructose restriction of only 9 days. Following that their liver fat content decreased from 7.2% to 3.8%. In addition intraabdominal fat decreased and new fat production was reduced from 68% to 26%. The authors pointed out that reduction of sugar consumption in obese children was a very effective treatment tool.
  2. This August 2017 study from Helsinki followed 71 obese males for 12 weeks. They consumed 75 grams of added fructose every day in addition to their normal food intake. The liver fat content increased and cardiovascular risk factors worsened as blood tests showed. The investigators concluded that the adverse cardiometabolic effects were a result of the added fructose. They were not secondary to the weight gain (a theory in the past).
  3. This February 2017 study from the US the Taiwanese Healthy Aging Longitudinal Study in Taiwan was also of interest. It consisted of a 5-year long study involving middle-aged and elderly patients with type 2 diabetes. The result was that patients with more physical activity, a better diet and a higher score regarding psychosocial health did much better with respect to managing their diabetes. Maintaining a healthy lifestyle is particularly important for the elderly to prevent diabetes.

Evidence that obese patients and type 2 diabetics get more cancer

  1. In this 2016 study from Poland the effect of diabetes causing various cancers was under investigation. The authors pointed out that worldwide in 2014 there were 387 million cases of type 2 diabetes and it was still rising. When they looked at correlation between various cancers and type 2 diabetes they found that diabetes had the strongest association between pancreatic cancer and liver cancer. But there was also an association between diabetes and breast cancer, bladder cancer and kidney cancer. Head and neck cancers were more frequent among diabetics. Some diabetic medications made cancer frequencies worse, others, like metformin made them better.
  2. In this March 2016 article from the BJC (British Journal of Cancer) cancer frequencies were correlated to patients with obesity and to patients with diabetes. Researchers found that some types of cancer correlated with obesity, whereas others did with diabetes and not with obesity. They found that type 1 diabetes had its own set of cancer risks while type 2 diabetes had a different set of cancers that correlated to the disease

More on cancer risks in diabetics

  1.  A 2015 study from Malaysia with an 11-year follow-up describes that type 2 diabetes had increased in the population which researchers studied. The investigators concentrated on a female population where they found a strong correlation between diabetes and endometrial cancer, ovarian cancer, breast cancer and cervical cancer. In a group of 860 cancer patients they found that 26.5% were diabetics. They were at a much higher risk of getting these cancers.
  2. A 2016 study from the US examined 2,836 veterans who had problems with their esophagus. 1,704 received a diagnosis of esophageal adenocarcinoma, 1,132 of them had gastroesophageal reflux disorder. Among the cancer patients there were 30.8% diabetics. The researchers calculated that for diabetics there was a 2.2-fold higher risk of developing esophageal cancer. The only other risk factor they could identify was nicotine dependence, which showed an association with a 1.7-fold risk of to develop esophageal cancer.

Evidence that sugar causes cancer

As explained earlier research found that fructose-1,6-bisphosphate is responsible in yeast cells to lead to RAS mutations. Human cells have the same metabolism as yeast cells, and they also have RAS protein and fructose-1,6-bisphosphate. Fructose-1,6-bisphosphate is important for cancer development in humans. Yeast cells are diploid cells as are human cells. But yeast cells are not human organisms, so the parallel stops at one point.

  1. A 2014 study from China showed that fructose-bisphosphate aldolase was a marker for lung cancer metastases. This enzyme breaks down fructose-1,6-bisphosphate. Depletion of fructose-bisphosphate aldolase A reduces cell motility of cancer cells and the ability to cause more tumors. In other words, the key for cancer cells to thrive is the presence of fructose-1,6-bisphosphate.
  2. In this 2013 study from Beijing gastric cancer biopsies research examined these samples for fructose-1,6-bisphosphatase, the enzyme that breaks down fructose-1,6-bisphosphate.

The enzyme was under expressed in 86.2% of the gastric cancer biopsies. This meant that glycolysis was stimulated in the cancer cells. An overabundance of fructose-1,6-bisphosphate caused tumor cells to get into an active phase and to metastasize.

Discussion of why sugar causes cancer

I have previously discussed this topic in a blog 3 ½ years ago. At the time a few steps were missing from the knowledge we have today. Nothing has become different regarding the connection of sugar overconsumption and the risk of developing cancer. First of all, we have learnt that fructose overconsumption or sugar overconsumption leads to fructose-1,6-bisphosphate in the blood, which stimulates RAS proteins to mutate and stimulate oncogenes to cause cancer. In addition, people who are overweight, obese or have diabetes have too much insulin production, which can also lead to cancer causation. Finally, obese people have a lot of very active kinins in the blood that can cause cancer as well. In conclusion, what has changed between March 2014 and now is that we have a lot more detail why things happen the way they do. Connections that used to be obscure have now a rational explanation.

The message is that we need to cut out refined sugar from our diet, cut out starchy foods and cut out processed foods. This will improve our metabolism and reduce our risk of getting cancer. We will also lose weight, which I have experienced in 2011 when I lost 50 pounds over 3 months. What did I do? I was just doing what I described to you: cutting out sugar, starchy foods and processed foods.

Prevent Cancer, Cut Sugar

Prevent Cancer, Cut Sugar

Conclusion

Want to reduce your risk for getting cancer drastically? Then cut out sugar and starchy foods along with processed foods (which have too much sugar in it).  Strangely enough it was only now that researchers have found the missing link. The culprit is fructose-1,6-bisphosphate, a metabolic byproduct from sugar consumption. It stimulates a RAS gene, which can mutate, turn into an oncogene and eventually cause cancer. This fact was not known a few years ago. But the knowledge that cancer can occur due to diabetes, obesity and insulin resistance goes back a long time.

We need to learn from science: cut out refined sugar, starchy foods and processed foods. This will change insulin resistance into insulin sensitivity. Fructose-1,6-bisphosphate will not accumulate, but get normally metabolized. This way fructose-1,6-bisphosphate does not pose a problem for RAS proteins. Your insulin level will normalize, the previous kinin overproduction will disappear and your risk for cancer will decrease.

We have allowed the sugar industry to undermine our health for too long. It is time to take back the control over our lives, assess our food habits and make the necessary changes.

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Jun
24
2017

Lower Blood Sugar Prevents Diabetes

Conventional medicine has ignored for several decades that lower blood sugar prevents diabetes. After this topic has been reevaluated, it has become clear what should be normal blood sugar values. Another evaluation concentrates around the hemoglobin A1C range.

In 2016 UCLA researchers reported that 46% of adults in California are either prediabetic or have diabetes.

But 33% of young adults (age 18 to 39) also have prediabetes.

What is worse is the fact that patients with prediabetes get complications that are normally associated with diabetes. These include kidney disease, retinal problems with loss of vision, neuropathy, hardening of the arteries and cancer.

Key to preventing this from happening is to recognize that prediabetes is already the beginning of diabetes. Not only should diabetes be prevented, but prediabetes as well.

Determination of prediabetes and diabetes

The conventional test for diabetes is a fasting blood sugar.

Prediabetes

Fasting blood sugar between 100 and 125 mg/dL (5.6 to 6.9 mmol/L) was considered to be prediabetes.

Diabetes

126 mg/dL (7 mmol/L) or higher on two separate tests indicates that you have diabetes.

Glycated hemoglobin (A1C) test

This test gives an average of blood sugar over 2 to 3 months. A hemoglobin A1C test below 5.7% was considered normal, between 5.7 and 6.4 percent indicated prediabetes and at 6.5 or higher on two separate tests meant you have diabetes.

Re-evaluating normal ranges to diagnose diabetes and prediabetes

Many researchers have said that the normal values from the guidelines for blood sugar or for glycated hemoglobin A1C are too high. This is the reason why diabetic complications developed even with prediabetes.

At the 22nd Annual World Congress on Anti-Aging Medicine In Las Vegas (Dec. 10-14, 2014) Dr. Piliszek stated that the normal range for hemoglobin A1C is skewed in the medical literature. It should be: 3.8% to 4.9%. This is very important to know for diabetics and any caregiver who looks after diabetes patients. If you are satisfied with a hemoglobin A1C of 6.0 as still being “normal”, the diabetic patient has the risk of dying prematurely of a heart attack or a stroke. According to the new guidelines even a patient whose hemoglobin A1C is 5.5 has diabetes with the new guidelines and needs to be treated aggressively to prevent complications associated with diabetes. Conventional guidelines would have considered this patient to be normal.

A 1999 study made it clear that patients with a blood sugar of more than 85 mg/dL were at risk of developing diabetes complications. About 2000 patients with fasting blood sugars of more than 85 mg/dL were observed over 22 years. About 40% of them died of heart attacks or strokes!

The authors concluded that fasting blood glucose in the upper normal range was an independent risk factor of cardiovascular death.

New guidelines

Prediabetes is not a separate diagnosis, but is mild early diabetes, which is reversible with aggressive treatment. Dietary changes (cutting out sugar and refined carbs) are often effective. In some cases the addition of metformin may be required.

The new normal ranges are:

Fasting blood sugar of 85 mg/dL or less is normal.

Hemoglobin A1C of 3.8% to 4.9% is the new normal range.

These values are based on observing patients over a long period of time and seeing whether or not they develop complications from diabetes.

Uncontrolled diabetes leads to complications like damage to the lining of the arteries in all the key organs. It is the cause for the following conditions: kidney damage (nephropathy), eye damage (retinopathy), brain and nerve damage (neuropathy), as well as heart attacks and strokes (vascular damage).

Patients often end up with dialysis when kidney failure has set in. Retinopathy causes blindness and neuropathy leads to excruciating pain. Heart attacks and strokes often cause premature death. Those who ingest a high-glycemic diet have a 49% higher risk of getting lung cancer than those with a low-glycemic diet as this link from the MD Anderson Cancer Center showed.

Calorie restriction

A research group found that calorie restriction reduced fasting insulin levels in a group of overweight men and women.

Another study showed that restrained eating patterns lower fasting glucose and postprandial (after meals) glucose. It also improved insulin sensitivity in normal weight individuals.

Some practical hints about diets to treat diabetes

  1. The obvious fact is that excessive sugar intake is harmful. But in addition a drastic reduction of refined carbs is also needed, as they just turn into sugar within half an hour of ingesting them. Cut out potatoes, pasta, and bread. You may have a slice of rye bread or full grain bread occasionally. This type of diet is called a low-glycemic index diet. As indicated earlier a study from the MD Anderson Cancer Center has shown that lung cancer is more common the higher the glycemic index is and is also more common in diabetics.
  2. A Mediterranean diet has been shown to be anti-inflammatory. As diabetes and prediabetes are associated with chronic inflammation, it is useful to go on a diet that counters inflammation. The DASH diet, which was developed for high blood pressure patients, is also anti-inflammatory. Here are a few examples of snacks that may be helpful.
  3. Include fish and fish oil supplements in your diet. These contain omega-3 fatty acids, which are anti-inflammatory. Eat lots of vegetables and salads as they contain healthy bioflavonoids and antioxidant vitamins. This stabilizes the lining of your arteries.
Lower Blood Sugar Prevents Diabetes

Lower Blood Sugar Prevents Diabetes

Conclusion

The old blood sugar and hemoglobin A1C guidelines are outdated. Instead new guidelines based on actual measurements and clinical trials that showed no complications of prediabetes on the long term have replaced them.

A fasting blood sugar of 85 mg/dL or less is normal. A hemoglobin A1C of 3.8% to 4.9% is now the new normal range.

The doctor needs to be more aggressive about early nutritional intervention and possibly include metformin as well to restore insulin sensitivity. It is no longer appropriate to allow complications of diabetes like nephropathy, retinopathy or neuropathy to develop. Unfortunately food manufacturers still overload processed food with sugar. Each patient needs to be vigilant about the food he/she eats. Low glycemic nutrition is the mantra to follow. Also stick to natural, unprocessed foods instead of the highly processed foods that populate the shelves of the supermarkets.

May
27
2017

What Your Shopping Cart Reveals

What your shopping cart reveals is what I studied on several of our trips to the US. As I am retired, my wife and I travel quite a bit in the US and find it interesting to watch what people place into their shopping carts.

Typical shopping cart I have observed

The typical shopping cart in a US grocery store seems to consist of white bread, pizza, bacon, hamburger meat, potato chips, cookies, cornflakes, grapes, celery, peppers, strawberries and apples. In addition many people buy prepared breaded chicken strips, milk and an assortment of fruit yogurts.

I like to comment on each of these items, what I am thinking and what precautions you need to be aware of.

White bread and pizza

The problem with white bread and pizza is the wheat, which nowadays is Clearfield wheat. A chemical company from Germany was able to chemically modify the genes of wheat in the 1960’s and 1970’s; in addition they used radiation of the seeds. The farmers liked that the new wheat (called Clearfield wheat) grew with stronger roots, shorter final stems and much larger grains so the yield per acre was higher. This type of wheat was patented under the name of Clearfield wheat and sold all around the world. What was not publicized at the time was that the gliadin content increased manifold from the composition of wheat strains used for thousands of years before. Gliadin gets rid of the glue like substance between the gut cells and causes leaky gut syndrome, something that I heard mentioned at many lectures at several of the Anti-Aging conferences of A4M in Las Vegas. This leads to exposure of immune cells to foreign proteins from the gut, which causes the immune system to hyper react with autoimmune antibodies. As a result, many persons react to wheat with indigestion and digestive problems. They may believe that they react to gluten. It is true that Clearfield wheat also has a higher gluten contents. But any tests for celiac disease will come up empty.

We don’t want to eat this as bread, burgers or pizza: but all of them are baked with the wheat that has been chemically force-hybridized into Clearfield wheat.

Bacon and hamburger meat

A prospective study of 72,113 women over 18 years found a definitive relationship between dietary patterns and cancer and heart attacks. A prudent diet with a high intake of vegetables, fruit, legumes, fish, poultry, and whole grains had a very low cancer and heart attack rate. Conversely a Western diet consisting of high intake of red meat, processed meat, refined grains, French fries, and sweets/desserts led to a higher cardiovascular mortality risk of 22% and a higher cancer mortality risk of 16%.

There is another question you should ask: is it grain-beef or is the beef grass-fed?

Meat from grass-fed beef contains 5-times the amount of omega-3 fatty acids compared to corn- or grain-fed beef. Another issue is corn, if that is fed to beef cattle. There is obviously a deliberate marketing drive claiming that corn-fed beef would have a superior taste.

This link shows that the producers only care about their profit and how much of corn-fed beef they can sell. They do not mention that corn is a GMO crop, so this feed is somehow incorporated into the meat. No one has done long-term experiments to ensure that this meat is safe to eat. Moreover, we do know from measurement that corn-fed meat contains much less omega-3 fatty acids and much more omega-6 fatty acids than grass-fed beef. Cows are meant to be grass-feeding animals. If you want to stay healthy, eat grass-fed beef, but do not consume too much or you put yourself at risk for gout from purine metabolites. Corn-fed and grain-fed beef cattle have a lot more infections including liver disease. To control this, the animals are receiving antibiotics. These antibiotics end up in the meat, which can produce superbugs. These superbgs can enter into humans through the food chain.

Bacon is another food that is not only full of saturated fat, but it contains additives, such as sodium nitrite. Give the matter some thought before you put hamburger meat and bacon into your shopping wagon!

What’s wrong about potato chips, cookies, and cornflakes?

1. Potato chips

Potatoes are rich in carbs, but they are empty carbs. Their glycemic index is in the 70 to 80 ranges. I avoid any carbs that exceed 55 (the upper limit of the low-glycemic index). Strangely enough by the time potatoes are processed into potato chips, the glycemic value is only 51, but this is deceiving. The potatoes have been processed in fat and with tons of salt. We now have a product that surely will be bad for your arteries and cause high blood pressure over the long haul. Another important fact is that potatoes belong to the 12 dirty dozens fruit and vegetables that are heavily sprayed with pesticides (see below).

2. Cookies

Cookies are a mix of various ingredients. Here is a recipe for cookies. This is even a better than average quality cookie recipe as they used unsalted butter as a fat source. In many recipes they use margarine, which is an inferior fat. It contains free radicals from the manufacturing process. It is derived from omega-6 fatty acid vegetable oils. But the worst ingredients of cookies are the nutritionally empty white flour and the sugar. Both together are digested, absorbed as sugar into your blood, and a huge insulin response occurs after you have eaten it. Even the cheap chocolate used for the chips is full of unhealthy table sugar causing your pancreas to overproduce insulin.

3. Cornflakes

As mentioned above corn is a GMO crop and we do not know the long-term effects of GMO food on humans. There are more and more reports about gut dysbiosis, leaky gut syndrome and autoimmune diseases as a result of the breakdown of the gut barrier. Pro-GMO advocates deny these possibilities. I play it safe and stick to organic fruit and vegetables. But cornflakes are also high on the glycemic index (between 77 and 93). Usually there is sugar mixed in, and the starchy component consists of empty calories. It is simply not a sensible food choice!

The dirty dozen: grapes, celery, peppers, strawberries and apples

It is known for some time that certain foods are more contaminated with pesticides than others. Some of these fruit and vegetables contain between 13 and 15 different pesticides from spraying, as this link describes. Potatoes are one of the top contaminated crops among the dirty dozen.

Why is it important to know which crop is contaminated with pesticides? Pesticides are immune disruptors. Vegetables that are supposed to be healthy for us contain residues from insecticides and herbicides that have estrogen-like activities called xenoestrogens.They are known to cause breast cancer in women and prostate cancer in men.

Breaded chicken strips, milk and fruit yogurt

1. Chicken strips

Chicken are fed arsenic type antibiotics for faster growth.

The only way how to protect yourself from this contamination is by buying organic chicken, which I have done since 2001. Also, don’t buy breaded “anything” This brings us back to the wheat story mentioned under “White bread and pizza” above.

2. Milk

Milk in the US often contains antibiotics and genetically modified bovine growth hormone (rBGH), which can cause various cancers in humans as this link shows. Recombinant BGH is banned in Europe and in Canada.

3. Yogurt

Most people like fruit yogurt, which is full of sugar and fruit syrup. Plain yogurt, sweetened with a bit of stevia is healthy. But the moment it is adulterated with minimal amounts of fruit, and high amounts of sugar,this “fruit yogurt” leads to weight gain and hardening of arteries. The best yogurt product is organic 1% or 2% plain yogurt. Use fruit of your choice to make a real fruit yoghurt!

What Your Shopping Cart Reveals

What Your Shopping Cart Reveals

Conclusion

Life is all about decisions. I like to make healthy food choices for myself. When I go grocery shopping, I notice that many people do not seem to give much thought to what they are purchasing. They likely also have never read the details about the type of facts I mentioned above. The ingredients that people buy at the grocery store are the ingredients of the Standard American Diet, a sad state of affairs indeed.

The key is to avoid wheat products because Clearfield wheat leads to leaky gut syndrome and autoimmune diseases. Next avoid processed foods and added sugar. What I have not mentioned above is the importance of cutting down on omega-6 fatty acids and to increase omega-3 fatty acids (fish, fish oil supplements). Omega-3 fatty acids are anti-inflammatory. Omega-6 fatty acids stimulate the arachidonic acid pathway leading to hardening of arteries and arthritis. This leads to stents of the coronary arteries and joint replacements of the hips and knees.

Avoid the dirty dozen of crops and buy them organic instead. Avoid milk products in the US; instead buy them organic to avoid exposure to recombinant bovine growth hormone.

It takes a bit of homework and re-education to eat healthy foods. Start reading labels! If a ten year-old cannot read the name of an additive, it should most likely be a signal for you not to buy this product! The more processed food is, the less nourishing it is likely to be. It is not a huge effort to educate yourself about products, but it does take time to steer away from old habits that are not the best for your health. Ultimately your efforts will pay dividends in terms of good health for years to come!

Apr
01
2017

When Food Causes Inflammation

Dr. Hal Blatman gave a talk about when food causes inflammation. His talk was presented on Dec. 9 at the 24th Annual World Congress on Anti-Aging Medicine (Dec. 9-11, 2016) in Las Vegas that I attended. The original title was “Food, Pain and Dietary Effects of Inflammation”.

Dr. Blatman is the medical director of Blatman Health and Wellness Center, Cincinnati and Batman Medical Services, Manhattan.

General remarks about nutrition

Dr. Blatman pointed out that mistakes of nutrition are often behind chronic diseases and illnesses. The physician’s task is to explain to patients how their food intake can be changed to improve inflammation in the body and how the body can heal itself.

Hippocrates said 400 BC “Let food be thy medicine and medicine be thy food”.

In this context Dr. Blatman stated that nutrition could exacerbate symptoms or relieve symptoms and there must be rules for good nutrition. If we do not take care of our nutrition, the gut flora composition changes and causes leaky gut syndrome. But if we consume healthy foods all of this improves.

Mathematical formula for when food causes inflammation

To make it easier to understand the impact of food on our health the speaker offered this formula: G-B+R=P

G stands for good, beneficial things you can put into your body.

B = bad, toxic things that affect your body negatively.

R = reserves that your body has since birth (minus the amounts you have used up)

P = pain and problems you are going to experience

It is P (pain and other medical problems) what brings the patient to see the doctor. G and B is what the patient can change. When done right, the P value in the formula reduces and the pain or medical problems go away.

Nutritional rules

Dr. Blatman said there are three rules about nutrition.

Rule #1 is to not eat fake or toxic foods

He listed NutraSweet, Splenda, Saccharin, margarine and olestra.

  1. Aspartame experiments on rats showed that it can cause cancer: Dr. Blatman said that in man it has been shown to cause multiple myeloma and Hodgkin’s lymphoma. Aspartame worsens depression, 10% is metabolized in the liver into methanol, a nerve poison.
  2. Splenda (sucralose) is made from chlorinated sugar. It reduces beneficial microflora in the gut. It also interacts with liver enzymes that are known to interfere with the bioavailability of oral drugs.
  1. Saccharin alters gut bacteria and increases glucose tolerance.
  2. Hydrogenated fat and margarine. Insects don’t eat margarine, mold will not grow on it, and it will not support life. Merchants like it because food does not turn stale on shelves. Hydrogenated fats like margarine are considered to be poisons. They raise the bad LDL cholesterol levels and reduce beneficial HDL cholesterol levels. The prostaglandin balance changes so that inflammation occurs. There is increased evidence of diabetes and the cell membrane composition changes. Proinflammatory cytokines can cause pain in the dorsal root ganglions. It follows from all of this that it is best to cut out all hydrogenated fat and margarines.
  1. Partially hydrogenated vegetable oil. The cell membrane consists of two lipid layers at a specific ratio of omega-6 essential fatty acids and omega-3 essential fatty acids. It also contains triglycerides, phospholipids and protein. It is expected that the cell membrane absorb nutrients to move into the cell and eliminate waste out of it. The cell membrane needs to remain flexible and within neurons needs to transmit electrical information. The membrane composition is critical for the cell membranes to perform optimally. It is here that the physician has to explain this to the patient. All the fats we eat are the raw material, which will make up our cell membranes. So what fat we eat that day is built into the cell wall that is made that day or is repaired. If we eat hydrogenated fat that day, this is built into the cell wall.  A membrane with hydrogenated fat will:
  • Not transmit nutrients inside the cell
  • Will not transmit waste out
  • Causes the membrane to lose flexibility
  • In a nerve cell there will be abnormal neuron transmission

If we eat hydrogenated fat, we become like a “genuine GM truck fixed with inferior parts”, so Dr. Blatman. The interesting observation is that it takes 4 months after eliminating hydrogenated oil from the diet to get it out from red blood cells. Be aware that French fries increase pain for 4 months, so why eat them?

  1. Olestra, an artificial fat: Olestra has been developed as an artificial fat and is used in chips. It can cause diarrhea, abdominal cramps and weight gain with long-term use. Olestra belongs into the group of fake/toxic foods. Don’t eat Pringles or chips that are made with this.
  1. Healthy oils

There are two types of essential fatty acids, omega-6 fatty acids and omega-3 fatty acids. Many processed foods contain only omega-6 fatty acids, because this is the cheapest way to produce them (they are based on vegetable oils). Instead you want to eat healthy fats like omega-3 fatty acids contained in nuts and fish. You can also add molecularly distilled, high potency omega-3 fatty acids (purified fish oil) as a supplement to help restore the balance between omega-6 and omega-3 in your food intake. Avoid omega-6 fatty acids from corn oil, safflower oil, grape seed oil, soybean oil, cottonseed oil, canola oil and peanut oil.

Compare the metabolism of omega-6 fatty acids with that of omega-3 fatty acids.

The linoleic acid of omega-6 fatty acids gets metabolized into arachidonic acid, which causes pro-inflammatory mediators, PGE2 and LTB4. On the other hand with omega-3 fatty acids alpha-linolenic acid (ALA) is metabolized into EPA, DHA and the anti-inflammatory mediators PGE3 and LTB5.

It is easily understandable why a surplus of omega-6 fatty acids from processed foods will disbalance the omega-6 to omega-3 ratio. This ratio should be 1:1 to 3:1, but many Americans’ omega-6 to omega-3 ratio is 6:1 to 18:1. Omega-6-fatty acids cause arthritis, heart disease and strokes. Be particularly careful in avoiding soybean oil, which is the most popular oil in the last few decades to foul up the omega-6 to omega-3 ratio through processed foods.

When it comes to balancing omega-3 and omega-6 fatty acids in your diet, be aware that nutritional balancing can help you restore the ideal omega-6 to omega-3 ratio of 1:1 to 3:1. An easy way is to cut out processed foods as much as possible. Supplement with molecularly distilled fish oil capsules to add more omega-3 fatty acids into your food intake. Dr. Blatman gave the example of rheumatoid arthritis patients that were put on omega-3 supplements. After 24 weeks their joint swelling and tenderness went down.

Rebalancing the omega-6 to omega-3 ratio was able to treat depression as this research showed. This makes you wonder how much depression may be caused by overconsumption of processed food.

Dr. Blatman suggested the following doses of omega-3 supplementation for various purposes:

  • 1 gram/day as supplementation for healthy adults with a good diet
  • 1-3 grams/day for people with cardiovascular disease
  • 5-10 grams/day for patients with an autoimmune disease, with chronic pain or with neuropsychiatric conditions

He mentioned that these doses are empirical, but in his opinion definitely help. Due to quality differences he suggested that you buy fish oil capsules in a health food store where the quality is best. Stay away from discount stores (the quality is the worst) and drug stores.

Other healthy oils are olive oil and coconut oil. They are also useful for cooking.

Rule #2 is not to eat inflammatory foods

Our body functions like a luxury car; it needs pure food to function. Anything less leads to inflammation, particularly when you eat sugar and processed foods.

Inflammatory foods are sugar, white flour, fruit juice and white/red potatoes. A medium potato=1/2 cup of sugar! Other problematic foods are wheat grain contained in breads, pasta, cereal and thickeners in soups and sauces.

What is the problem with these foods? They break down the zonulin proteins that are a bridge between the lining cells of the gut.

This leads to an increase of intestinal permeability, and leaky gut syndrome can develop. Inflammatory cytokines from visceral fat add to the gut inflammation, and cardiovascular disease and high blood pressure can develop.

Fried potatoes, in particular the consumption of French fries, have been identified as the cause of inflammatory bowel disorder (IBD). Countries with the highest consumption of French fries have the highest incidence of IBD.

A Mediterranean diet and the DASH diet are anti-inflammatory diets.

Rule #3 is to not disturb the bowel flora

A healthy bowel flora is symbiotic with the body. You achieve this by eating green leafy vegetables. A toxic flora from dysbiotic microbes comes from eating white flour, white sugar and red meat. Red meat leaves residues on which dysbiotic bacteria thrive.

Symbiotic gut bacteria produce vitamin K, cobalamin, pyridoxine, biotin, riboflavin, pantothenic acid and short fatty acids. They also degrade metabolic toxins, prevent pathogens from colonization and they stimulate the immune system to mature.

Dysbiosis occurs when the wrong diet consisting of sodas, white flour, sugar and red meat is over consumed. There are toxins that are produced by the dysbiotic microbes. These injure the bowel wall and make the immune system work harder. Immune system dysfunction, fatigue and fibromyalgia can follow.

Dr. Blatman stated that gut dysbiosis that causes leaky gut syndrome could also cause ulcer disease, diabetes, heart disease, fibromyalgia, chronic fatigue syndrome, chronic pain and even cancer.

When Food Causes Inflammation

When Food Causes Inflammation

Conclusion

This was a whirlwind tour through a talk given by Dr. Blatman during the 24th Annual World Congress on Anti-Aging Medicine (Dec. 9-11, 2016) in Las Vegas. What food we eat determines what gut bacteria we harbor, symbiotic ones or toxic ones. This in turn determines which way our health develops. But the content of what we eat is also important. If we consume processed foods we end up consuming way too many omega-6 fatty acids, which cause inflammation, arthritis and heart disease. This is happening in front of our eyes, if we start seeing things the way they are. I was aware of this since the mid 1990’s. In a lecture I attended at a continuing education conference a cardiologist pointed out that inflammation was the determining factor of whether or not our patients would get a heart attack. The lecturer mentioned then that the older cholesterol concept would be replaced by the newer inflammation concept. He was right, but it goes even further! There is the important omega-6 to omega-3 ratio, and fish oil supplementation helps. At the same time it is necessary cutting out processed foods. But there is the newer insight that our bowel flora and red meat consumption can culture toxic bacteria in our own gut. It is in our power to start eating more vegetables and cut out sugar and starchy food. It is time to see chips and French fries not as a “convenience” but a hazard to your health. Food does not have to cause inflammation; right food choices will help us to stay well and live longer.

Oct
01
2016

Sugar Can Cause Heart Attacks

Recently an online medical journal article from JAMA has revealed that sugar can cause heart attacks. As the Guardian reports, this analysis of influence peddling of the sugar industry going back 60 years has had far-reaching effects by confusing the public and policy makers in the US and around the world. At the same time the interference of the sugar industry was protecting its own interests. It increased sugar sales, but made people sick with obesity, diabetes and cardiovascular disease. This story is similar to the tobacco industry that was able for years to cover up that cigarette smoke is causing heart attacks and lung cancer.

Denying that sugar can cause heart attacks

When the English physiologist John Yadkin noted in the 1960’s that sugar was elevating cholesterol and triglycerides, the sugar industry was panicking. Something had to be done to stop this new research. As we can read in the online JAMA review the Sugar Research Foundation (SRF) had 319 correspondences (1551 pages) with Roger Adams. He was a professor who served on the SRF’s scientific advisory board (SAB) from 1959 to 1971. Another piece of evidence of influence peddling came from a review of correspondence between the SRF and D. Mark Hegsted. He was professor of nutrition at the Harvard School of Public Health. At the same time he was co director of the SRF’s first coronary heart disease research project. This took place from 1965 to 1966. There are 27 documents totaling 31 pages in the Harvard medical Library. It is clear from this correspondence that the SRF was looking for a way to undermine the new research findings of negative effects of sugar. The SRF was looking for a way to confirm that fat reduction would be beneficial for patients. This way many people would be put on a low fat diet, which in turn would ensure continuing and rising sales of sugar.

New evidence that sugar can cause heart attacks

New research came out by D. Mark Hegsted in the Annals of Internal Medicine in June 1965. It linked sugar consumption to cardiovascular disease. It noted that blood sugar levels were a better predictor of hardening of arteries than cholesterol levels or high blood pressure. Another paper stated that it was sugar rather than starches causing high triglycerides in the blood. He hypothesized that “perhaps fructose, a constituent of sucrose but not of starch, was the agent mainly responsible.” An editorial in the same publication noted that these new findings corroborated Dr. Yudkin’s previous research that sugar could cause heart attacks.

The sugar industry was very concerned about these studies. If publicized widely, it would have the capacity to lower sugar sales.

Sugar can cause heart attacks, but review paper ignores this

On July 1, 1965, the SRF’s Hickson visited D. Mark Hegsted to discuss his publication. He wanted him to be part of an extensive literature review that would show that it was too much saturated fat that was the cause of high cholesterol and triglycerides, not sugar. It also should state that a lowering of fat content from 40% to 20% was necessary and that polyunsaturated fatty acids should be used to replace much of the fat. The fact that the food industry would quietly increase sugar content in processed foods was not mentioned. The review paper was called “Project 226”. It resulted in a 2-part literature review by McGandy, Hegsted, and Stare. It was entitled “Dietary Fats, Carbohydrates and Atherosclerotic Disease,” and was published in the New England Journal of Medicine (NEJM) in 1967. Industry and non-industry funding of the review authors’ experimental research was disclosed. However, the funding by the Sugar Research Foundation was omitted. The authors of the study received handsome amounts of money from the SRF for their efforts. The story that was fabricated is all too well known, but false. It claimed that the medical literature would have shown that a reduction of saturated fat intake would lower cholesterol. It ignored triglyceride levels and stated that only cholesterol levels were significant with respect to coronary artery hardening. It also stated that replacement of saturated fat with polyunsaturated fatty acids like corn oil would also be beneficial in reducing heart attack rates.

Effect of the literature review on heart attack rates

Sadly the NEJM literature review has resulted in government policy for decades where the gospel was preached that a low fat diet would prevent heart attacks. The food industry has prepared processed foods, all low in fats and high in sugar that were supposed to he healthy. But the extra sugar made people fat, it did not decrease heart attack rates, but made them more frequent. Strokes were also on the rise and diabetes has become rampant. The reliance on corn oil has introduced another problem: omega-6 fatty acids are now consumed at an alarming rate. Corn oil has a 1:59 ratio for omega-3 to omega-6 fatty acids.

This means that corn oil contributes to the lack of omega-3 fatty acids in our food. When the ratio of omega-3 to omega-6 fatty acids falls below 1:3 or 1:4 the metabolism changes towards inflammation as the arachidonic acid system switches toward inflammation. Cardiologists have pinpointed inflammation as an important cause of hardening of arteries. Fish oil, a rich source of omega-3 fatty acids helps to prevent hard attacks and strokes.

The end result of the confusion regarding fat, sugar and heart attacks caused by the biased literature review meant misery, suffering and death for many for decades. But recently there has been a renaissance of Dr. John Yadkin’s research: Now it is clear what sugar is doing and how it affects our health.

How sugar can cause heart attacks and more

It is clear that sugary soda has detrimental effects on us: as little as one or two cans of sugary soda drinks per day lead to

  • 26 percent greater risk of developing type 2 diabetes,
  • A 35 percent greater risk of heart attack or fatal heart disease, and
  • A 16 percent increased risk of stroke.

Dr. Frank Hu has participated in a study that spanned over 24 to 30 years and examined the replacement of saturated fat with polyunsaturated fatty acids (PUFA), monounsaturated fatty acids and whole grain carbohydrates. The study involved 84,628 women (Nurses’ Health Study, 1980 to 2010), and 42,908 men (Health Professionals Follow-up Study, 1986 to 2010). The diet was assessed with detailed questionnaires every 4 years. 7,667 cases of cardiovascular disease (CHD) occurred during the long observation times. Compared to controls that did not change their diet with respect to saturated fatty acid intake, those who replaced with PUFA had 25% less CHD, those who replaced with monounsaturated fatty acids had 15% less CHD and those who replaced saturated fatty intake with whole grains had 9% less CHD. In contrast, a subgroup that had replaced saturated fatty acid intake with carbohydrates from refined starches/added sugars ended up with a 10% increase of CHD.

We know now that sugar can increase cholesterol and triglycerides as Dr. John Yadkin has said in the 1960’s.

We also know that sugar can cause arthritis when combined with low omega-3 fatty acids and high omega-6 fatty acids. In the 1950’s Dan Dale Alexander wrote a book called “Arthritis and common sense”. The medical establishment did not accept that simple remedy and Dan Dale Alexander was classified as a “quack”. However, Dr. Mirkin describes a study from Berlin that later confirmed that Dan Dale Alexander’s observation was correct: an emulsion made by shaking orange juice with cod liver oil and taken three times per day on an empty stomach would indeed improve osteoarthritis.

High glycemic foods (sugar, starchy foods) were associated with breast cancer, colorectal cancer and endometrial cancer. The majority of trials showed this association although not all. The more obese patients were, the more pronounced the insulin resistance was and the more the relationship to these cancers became apparent. A diet that is high in starchy foods like potatoes, rice and bread is causing pancreatic cancer as was shown by researchers at the Dana-Faber Cancer Institute, Brigham and Women’s Hospital and Harvard School of Public Health.

Sugar Can Cause Heart Attacks

Sugar Can Cause Heart Attacks

Conclusion

The low fat/ high glycemic diet was a fad-diet based on fictitious science, sponsored by the sugar industry. In a way it became a human experiment and resulted in 60 years of suffering to show that this diet did not work. It caused the obesity wave, a wave of heart attacks, strokes and cancer, all caused by too much sugar in the diet. Associated with this are the consumption of processed foods with too much sugar and an abundance of omega-6 fatty acids causing inflammation and hardening of the arteries.

We finally know that sugar raises cholesterol (LDL cholesterol in particular) and triglycerides. This leads to fat deposits and hardening of the arteries resulting in strokes and heart attacks. Remove refined sugar, limit your starchy food intake and eat fish as a source of omega-3 fatty acids. Feast on vegetables, salads and have some nuts as another source of omega-3 fatty acids and you are well on your way to preventing heart attacks, strokes and many cancers. After reading all the facts it does no longer make sense to be a victim of the sugar industry and the associated health risks.

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Sep
17
2016

Seven Steps To Live Over 100 Years

Forbes invited me to publish a blog I wrote for Quora, “Seven steps to live over 100 years”.

The topic of habits by people who live more than a hundred years has been reviewed many times in the media. It continues to be popular. Here are seven things you can do to stay healthy followed by an explanation why.

Seven steps to live over 100 years – step1: Stay active

You want to stay active every day, even if you retire. You want to move and keep your mind busy. Part of that is to do a daily formal exercise routine to keep those muscles toned, which will prevent falls in the future.

Explanation: when you keep your muscles toned and you move about, your balance organ and coordination remains sharp, you are less likely to fall and break a hip. 50% of those who sustain a hip fracture die.

Seven steps to live over 100 years – step 2: Eat a healthy diet

Eat a Mediterranean type diet or follow the Okinawan diet. These diets contain less meat (or no meat as in the Seventh Day Adventist diet), but lots of vegetables and fiber. This keeps your cholesterol down, your arteries open and your metabolism controlled, preventing diabetes. If you are not obese and you have no diabetes, you are going to be OK with your cardiovascular system for decades to come.

Explanation: Heart attacks are still on top of the mortality list. Avoid them and you got it made, if you want to make it to 100 and beyond. But we need to stay away from the poor fats and the obsession about eating beef. Red meat, if eaten too often gives you a higher risk of getting cancer and heart disease. So eat it only once a week at the most, the rest would be chicken, turkey meat or fish. Nothing wrong with a vegetarian meal, let’s say kidney beans or lentils on a day in between. This still gives you protein for your muscles, but spares you a heart attack.

Seven steps to live over 100 years – step 3: Take care of your teeth

Brush your teeth and floss every day. This will control the bacteria in your mouth and prevent leakage into your blood affecting your heart valves. Studies have shown that this prevents heart attacks.

Explanation: When I heard this first about 20 years ago, I found it strange. But the literature is clear: chronic gingivitis is associated with bacteria that grow on the gums and spread into your blood. They can then colonize your heart valves and even the lining of the arteries, particularly where there is already hardening of the arteries (arterial plaque). This can lead to heart valve disease like mitral valve disease or heart attacks.

Seven steps to live over 100 years – step 4: prevention of disease

See your physician right away if there is a new skin lesion or anything that is different on your body. Removal of early cancer and treatment of any early medical condition is always easier to treat than waiting until it is out of control. Particularly with cancer treatment at an early stage, which usually involves only a small surgical procedure, this will reward you with a ripe old age.

Explanation: I learnt this point in general practice. Patients who waited until small problems become big problems were always much worse off than patients who saw me for small problems that we could remedy at an early stage. As mentioned above this is particularly important in cancer cases, as usually stage 1 and 2 of a cancer is curable with surgery. Once you get lymph node metastases and distant metastases, the cancer is much more difficult to treat, if at all. This is a principle that is pretty much true for any disease. The prevention factor is huge. Make use of it!

Seven steps to live over 100 years – step 5: Lifestyle matters

Watch excesses like smoking (cut it out!), alcohol intake, and recreational drugs. Smoking causes heart attacks, strokes, and cancers, which shorten your life. Recreational drugs just interfere with your body chemistry and have side effects. Cut them out, if you cherish growing older than 100. Alcohol needs to be kept at a very low consumption, if you want to preserve your liver, which is your central metabolic organ. If you can’t handle moderation with alcohol consumption, cut it out. No one has died from not consuming alcohol.

Explanation: I have already explained why lifestyle choices matter. The alcohol question is one that will be discussed back and forth for centuries. There are cardiologists who tell you that men should drink 1 to 2 drinks per day and women 1 drink per day and we all live longer, because of prevention of heart disease. The wine industry makes sure that you will hear this cardiology rule. It is true that centenarians often drink one glass of red wine per day. But there are plenty of centenarians who never drank in their life. It is a matter of personal choice.

Seven steps to live over 100 years – step 6: Avoid obesity and diabetes

I did mention to avoid obesity under point 2 above, which is associated with metabolic syndrome and diabetes. Your ideal body mass index should be in the 21 to 22 range. You can achieve this by following the diets I mentioned above. You should cut out sugar and starchy foods.

Explanation: I have followed such a diet since 2001 and my body mass index is between 21 and 22. I grew up in Germany where an emphasis was put on sweets and starchy foods. Needless to say my modified Mediterranean diet deviates from the good old German diet significantly. I find healthy food very tasty.

Seven steps to live over 100 years – step 7: Sleep and hormones

Getting sleep regularly, having an optimistic outlook on life, and having good relationships help to keep the immune system strong and keep your hormones balanced. This in turn will keep you healthy emotionally and physically.

Explanation:

There are two comments I like to make. One is that when you have calm nerves, and your emotions are balanced, your stress hormones are controlled. We know that people who are laid back and easy going live longer. The type A personality is the one who gets a heart attack.

The other point is that hormones have running times. When they start missing, we get menopause or andropause. When we are in our 50’s it is time to have your hormones checked by a knowledgeable health practitioner (naturopath, anti-aging physician). At this point regular physicians are mostly uneducated about bioidentical hormone replacement. I mention this as in European studies it has been shown that replacement of missing hormones with bioidentical hormones resulted in more youthful lives. Life expectancy can be prolonged by 15 years using bioidentical hormones according to Dr. Hertoghe, an endocrinologist in Belgium. http://www.askdrray.com/life-extended-by-several-decades/

Seven Steps To Live Over 100 Years

Seven Steps To Live Over 100 Years

Conclusion

People have always been fascinated about the factors that lead to a healthy age above 100 years. I am suggesting that you concentrate on enjoying your life and keeping toxins out. Engage in some form of exercise or stay active all the time. Adopt a healthy diet. This is where perhaps most people go wrong. They think they can go on pouring junk foods and alcohol down their throats and never get heart disease or cancer. The truth is not quite like that. We do need to adopt a healthy diet like the Mediterranean diet. We also need to limit drinking to a healthy level. Replacing missing hormones with bioidentical ones will prolong your life as well. Given these recommendations, happy journey to 100 and beyond!

Mar
26
2016

Heart Attacks Can Kill

We rarely hear that heart attacks can kill; we are more likely to hear that a person was brought to the hospital with a heart attack. The doctors placed a stent or two and the person left the hospital two or three days later, fully recovered.

What silent changes occur before a heart attack?

A heart attack does not happen out of nowhere. There can be one or several risk factors present before, like smoking, a lack of exercise, being overweight or obese from eating too much sugar, consuming sugary drinks and eating lots of starchy foods. This will have changed the cholesterol fractions with the bad LDL cholesterol being high and the good HDL cholesterol being low. Triglycerides in this setting are also usually high. The end result is that the lining of the body’s arteries, including the coronary arteries are thickened to the point where blood has a harder time flowing through the opening of the coronary arteries. One day the heart muscle reports severe pain from a lack of oxygen and nutrients. There are essentially three coronary arteries that supply oxygen and nutrients to the heart muscle. For details follow this link.

Often people have 50% to 60% of coronary artery narrowing, but do not know about this. There are tests available that a person could do to check the amount of hardening of the arteries (for instance the IMT test, see below).

What happens after stent placement?

The interventional cardiologist inserts a catheter from a wrist artery or elbow artery backwards through the aorta and from there into each of the openings of the coronary arteries. By injecting a dye X-rays can be made that show the condition of each of the coronary arteries. If a blockage is identified, this can be overcome through angioplasty, where an instrument is used to pierce through the atheromatous deposits and reopen the coronary artery. To prevent re-stenosing, the cardiologist places a wire mesh stent that opens up upon withdrawal of the instrumentation. The end result is that the previously closed off coronary artery is fully functioning again and the stent keeps the previously narrowed coronary artery open. The cardiologist may have to place two or more stents during the same procedure.

A 5-year follow-up study summarized the outcome after stent placements in 1095 patients with 3-vessel coronary artery disease. Percutaneous coronary intervention, a fancy name for saying “angioplasty combined with stent placement” had a 5-year mortality rate of 14.6%, 9.2% heart attack rates and 24.4% reoccurring blockages requiring repeat procedures to reopen the coronary arteries. There were 3% strokes over 5 years demonstrating that not only heart vessels, but also brain vessels were affected by the hardening of the arteries.

What is heart failure?

You may think that the heart would now be entirely back to normal. But this is a gross simplification. The heart functions like a pump, and we know that pumps can fail. In the past when the heart stopped functioning, the person would die. This was the case because there was a complete irreversible closure of one or more coronary arteries. As a result the muscle of one part of the heart, typically involving the left heart chamber would stop functioning. This part of the heart is supplied by the left anterior descending coronary artery. The left heart chamber is the main pump that pushes blood out into the aorta and from there through the whole body. We need the left anterior descending coronary artery to be open and supply nutrients and oxygen to this vital heart pump all the time. When there is a 70% to 80% narrowing of this artery and the heart is not yet failing, there can be life threatening irregular heartbeats, called ventricular fibrillation from a lack of oxygen. This makes the heart muscle contractions no longer effective, as they are no longer synchronized making the heart muscle beat as one unit. This causes acute pump failure and the patients dies. The other possibility is that the patient has a massive heart attack that kills a large portion of the heart muscle off (called myocardial infarction or heart attack). If the patient is not lucky to have immediate access to a hospital with an interventional cardiologist waiting for him or her, even angioplasty and stent placement will not revive the dead portion of the heart muscle and the patient will not survive.

Using a echocardiography the ejection fraction can be determined. This is a measure of how well your heart empties with each heartbeat. Normally it would be between 50 and 70. Below 50 indicates that heart failure is present.

Patients who had a mild heart attack may only have an ejection fraction of 40 and get short-winded with mild activity. Other reasons for mild heart failure can be atrial fibrillation, a common chronic condition in older patients where the atrial chamber is not contracting properly, but fibrillating. Another cause can be inadequate treatment of high blood pressure, so the heart muscle has a hard time keeping up the blood flow against an abnormally high pressure gradient.

Many patients who had a heart attack and were quickly treated with angioplasty and stent insertion have had some minor persistent damage to the heart muscle resulting in abnormal echocardiograms with lowered ejection fractions. In the past without the acute intervention they would likely not have survived. Now due to modern medical technology these patients did survive, but they are left with a mild degree of heart failure, as a certain portion of their heart muscle has died off.

What kills the patient with a heart attack?

As explained above, when the heart muscle no longer is able to function as a pump, the patient dies. This can come from irregular heartbeats, particularly ventricular fibrillation that does not respond to emergency treatment with a defibrillator. This is an electrical device that resets  The reason can also be a heart attack that kills a significant part of the heart muscle. Ventricular fibrillation often occurs when not enough oxygen reaches the heart muscle and the special nerves that coordinate that heart muscle fibers to contract as one unit. Regular monitoring of the carotid intimal-medial thickness (IMT) by ultrasound will give a fairly accurate test for coronary artery hardening as the two are closely related.

A patient in danger of getting into trouble can be referred to a cardiologist and angioplasty and stent placement can prevent further deterioration for the time being. It is much safer to do these procedures electively rather than during an emergency when the patient is in distress.

Prevention of heart attacks, any volunteers?

Following the overview above it becomes apparent that prevention to not get heart disease is the best approach with regard to hardening of the arteries. This can be achieved by doing the following:

  1. You must abandon the Standard American diet. This means no processed food, no refined sugar intake, avoid as much starchy foods as possible. Adopting a Mediterranean diet or a DASH diet is a first step. The DASH diet was developed to help patients with high blood pressure to reduce their blood pressure through the use of this diet. Reducing blood pressure will also reduce the risk of heart disease.
  2. Avoid excessive alcohol intake (more than two drinks per day for men and more than one drink per day for women) as the toxic effect of alcohol kills heart muscle cells. This in turn leads to heart failure.
  3. Regular physical exercise will condition your lungs and heart and improve your cardiac output. By having bigger reserves the person becomes more resilient to developing a heart attack.
  4. Increasing your fiber intake to 30 to 35 grams per day using vegetables and fruit and additional fiber supplements. Common fiber supplements consist of psyllium husk and/or others from the health food store. Take it in the morning with breakfast and with lunch. By avoiding extra fiber at dinnertime you sleep better at night. It turns out that fiber intake is very important to lower LDL cholesterol and triglycerides by interfering with the enterohepatic pathway that leads to recirculation of bile salts rich in these fatty substances. The net results are lower LDL cholesterol and triglyceride levels and higher HDL cholesterol (the good cholesterol) levels.
  5. Take some vitamins and supplements. Vitamin B2, B6, B12 and methyl folate will support methylation pathways. Vitamin D3 in a good dose like 5000 IU per day or more and vitamin K2, 200 micrograms per day will remove calcium out of the arteries and transport it into the bones; this effectively prevents hardening of the arteries and prevents osteoporosis at the same time. Omega-3 supplements (EPA/DHA) are very useful to keep inflammation under control and delay hardening of the arteries; it helps to lower LDL and increase HDL.
  6. Have your hormones checked. Some doctors do not feel comfortable doing this; maybe you want to see a naturopath about it instead. Your body needs the hormone receptors satisfied by adequate bioidentical hormone levels; otherwise you age prematurely and give up body functions that you would rather keep. Normal hormone levels prevent osteoporosis, premature hardening of the arteries, Alzheimer’s, erectile dysfunction and premature wrinkles. The essential hormones involved in cardiovascular disease prevention are thyroid hormones, sex hormones and in some aging people also human growth hormone.
  7. Once every 2 years it would be good to measure your heart function as is outlined in this blog.
  8. There are many more factors that have been identified by researchers to contribute to hardening of the arteries.  It is useful to read this and think about which of these factors may apply to your case.
Heart Attacks Can Kill

Heart Attacks Can Kill

Conclusion

I have explained that hardening of the arteries is the cause of heart attacks. This is caused by a multitude of factors including sugar and processed food overconsumption, smoking, excessive alcohol intake, obesity, undertreated high blood pressure and diabetes. Simply doing angioplasties and placing stents will not stop the process of what led to the heart attack in the first place. Almost 15% died within 5 years following those procedures and 9% got another heart attack. They did not change their diets and stayed inactive. There is another sad aspect about clogging of coronary arteries: the more coronary artery flow we lose through hardening of the coronary arteries, the lower our ejection fraction of the heart as a pump has become. When we reach the point of less than 50% of ejection fraction, we enter disability country with clinical heart failure, forcing us to wear continuous oxygen masks and being unable to exercise or walk. Heart failure is as deadly as terminal cancer having a very high mortality rate.

Concentrate on prevention now, because heart disease remains the number one killer. Remember that we can largely prevent heart disease when we follow the steps mentioned above!

More info about heart attacks: http://nethealthbook.com/cardiovascular-disease/heart-disease/heart-attack-myocardial-infarction-or-mi/