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


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.


New FDA Food Guidelines

A recent news release describes 2016 new FDA food guidelines. In it double the amount of seafood (fish and shellfish) is recommended as well as a cut in saturated fat and in sugar. Coffee, which was labeled a culprit in the past is now recommended to a total of 400 mg of caffeine per day as it is heart protective. Cholesterol is no longer considered an enemy, but sugar, saturated fats and trans fats are.

Here is a breakdown of what each of these recommendations means.

New FDA food guidelines regarding increasing fish and shellfish

The anti-inflammatory effects of omega-3 fatty acids have finally entered the recommended diet plan of the FDA. This reflects the nutritional research over the last few decades that noticed a longer life expectancy for people who eat more seafood and less red meat.

The only problem with seafood can be its mercury contamination. The higher predator fish are in the food chain, the more contaminated fish meat is. This is the reason that tuna fish is not recommended as a food source, as it is very high in mercury. An exception is canned tuna as it has been washed and some of the mercury got lost in the food processing. Wild salmon, sardines and oysters are low in mercury and good sources of omega-3 oils.

New FDA food guidelines regarding reduction of saturated fat

It is now recommended that saturated fat should be reduced to 10% of the total daily caloric intake. This is not undisputed as some studies show that saturated fat may not be involved in the production of hardening of the arteries. Other studies have shown that breast cancer is more common when more saturated fat is consumed.

When the news came out in the 1980’s that saturated fats would be bad for arteries, there was a switch to polyunsaturated acids: safflower oil, canola oil, sunflower seed oil, corn oil and soybean oil or grapeseed oil.

However, the irony is that these vegetable oils were highly unstable and led to oxidation causing heart disease and cancer.

In contrast olive oil is a much more stable oil and has been associated with longer lives in the Mediterranean. Similarly, coconut oil is also more stable and is recommended for cooking as well.

New FDA food guidelines regarding protective effect of coffee

In the past few years many studies have shown the coffee consumption prolongs life. The FDA has now officially recognized these studies and recommends that consumption of up to 400 mg caffeine will help promote health. On the other hand the FDA also recommends that those who do not drink coffee, should not change their lifestyle just because of these recommendations.

New FDA food guidelines regarding sugar reduction

An entirely new recommendation of the FDA is that sugar should be reduced in anybody’s diet. The FDA explains that sugar is contained in too many processed foods, is added in drinks like coffee, fruit juices, food items like muffins and cakes.

In the past decades it has become clear that sugar much more so than fat is the culprit, when it comes to hardening of arteries. Sugar gets metabolized in the liver, triglycerides and LDL cholesterol are increased and this gets deposited into arteries and fatty tissue. In this context it makes sense that the FDA now recommends a reduction of sugar intake.

 New FDA food guidelines regarding cholesterol

In the past it was thought that cholesterol in meat would be the cause of high cholesterol in the blood. This was an oversimplification. We now know that only a small portion of the blood cholesterol comes from food sources, so that cholesterol from food sources is now no longer thought to be of importance with regard to risks for heart attacks and strokes. Instead it is sugar and too many starchy foods (Bread, pasta, pizza, muffins, cakes cookies) that get broken down into sugar, which accounts for high cholesterol by being metabolized in the liver into LDL cholesterol and triglycerides.

New FDA Food Guidelines

New FDA Food Guidelines


The new food guide by the FDA has fundamentally changed the previous recommendations based on newer nutritional studies. Now fish and shellfish should be doubled compared to previous recommendations. Coffee is no longer the enemy, but your friend. Sugar and starch over consumption is to be avoided, as this can raise cholesterol and triglyceride levels. Eat more vegetables and fruit. These recommendations closely resemble a Mediterranean diet, which has been shown to prolong life in several studies. Abandon the American Standard diet with hamburgers, processed foods and sugary drinks. Pay attention to the FDA food recommendations!


Avoid That Heart Attack

Recently Dr. Mark Hyman mentioned a 7-point program to avoid that heart attack. If you follow the recommendations below, chances are that you do not only avoid heart attacks, but also strokes, high blood pressure, diabetes and obesity.

The Potsdam (or EPIC) study has shown that adhering to 4 simple things can reduce

Diabetes by 93%

Heart attacks by 81%

Strokes by 50%

All cancers by 36%.

What were those 4 points?

  1. Not smoking
  2. Exercising 3.5 hours a week
  3. Eating a healthy diet
  4. And maintaining a healthy weight

So with a few more points added it is no wonder that the figures can be even more impressive.

Other studies have also shown the importance of lifestyle changes to improve health outcomes; the INTERHEART study was based on 30,000 people in 52 countries that were followed along. Researchers found that 90 percent of all heart disease could be prevented by simple lifestyle changes.  I have added another point, regular exercise that has been proven to be very effective in preventing many diseases.

So, what are the 8 points that can assure that our health improves?

  1. Avoid that heart attack with a colorful, plant-based diet

Your dietary intake is important, because it provides all of the building blocks for your body. You want whole foods that are rich in phytonutrients. Often rainbow colors are mentioned, because the more varied your vegetables look, the more balanced the micronutrients, vitamins and minerals in the food items. Below we will learn that we want to avoid processed foods and hydrogenated fats, but we want to increase fiber and omega-3 fatty acids.

  1. Avoid that heart attack by stabilizing your blood sugar

Never eat refined carbs alone, as this goes chases up your blood sugar levels and causes unhealthy insulin reactions. Too much insulin production causes inflammation in the body, which can cause inflammatory bowel disease, arthritis, clogged arteries with heart attacks and strokes and Alzheimer’s disease. You want to balance complex carbs from vegetables with healthy fats and clean protein in every meal. Avoid sugars- no matter whether it is “natural brown” or white sugar and refined carbohydrates. Your pancreas does not differentiate between honey and other sugars, and it will react the same way!

  1. Avoid that heart attack by increasing fiber intake

The more fiber you can tolerate, the better. 50 grams would be ideal, but not everybody can tolerate this due to bloating or a queasy stomach. But even if you can add 5 or 10 grams of fiber per day, this is progress. Fiber decreases LDL cholesterol by intervening with the enterohepatic pathway. Fiber is found in nuts, beans, vegetables, seeds and berries that have lower sugar in them. You can also take a fiber supplement directly like psyllium husk.

  1. Avoid that heart attack by cutting out processed foods

Processed foods and junk foods are popular as they fill you up fast when you are hungry. But they need to be avoided at all costs. Sodas, juices and diet drinks affect your sugar and fat metabolism. The extra calories that come from sugary drinks are the biggest contributors to diabetes, heart disease and obesity. Even 100% fruit juice is not healthy, because all of the fiber is removed and you are drinking sugar water to which your pancreas reacts by producing extra insulin. As already discussed the extra insulin just causes inflammation. May I suggest a homemade lemon juice that you make by squeezing ½ lemon into a glass; add a tiny bit of Stevia for sweetening and sparkling mineral water. This is a healthy drink without sugar. You can drink this as often as you want. Another component of processed food are omega-6 fatty acids. They are in processed foods, because they increase the shelf life in stores. But they cause inflammation in the body unless balanced by omega-3 fatty acids (see below).

  1. Avoid that heart attack by increasing omega-3 fatty acids

Fish and seafood provide you with healthy omega-3 fatty acids. Unfortunately not all fish are healthy. Tuna is a predator fish that accumulates a lot of mercury from the polluted oceans. As a result of this it is not on my fish list. I prefer wild salmon. I also take molecularly distilled fish oil, which has omega-3 fatty acids in it. Many processed foods contain only omega-6 fatty acids, because this is the cheapest way to produce them (they are based on vegetable oils). Also avoid soybean oil, which is the most popular oil in the last few decades to foul up 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. 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 as a supplement to help restore the balance between omega-6 and omega-3 in your food intake.

  1. Avoid that heart attack by eliminating all hydrogenated fat

Hydrogenated fat like margarine has been shown to cause accelerated hardening of the arteries, which causes heart attacks and strokes. Read labels and eliminate any food that contains hydrogenated fats. If the label indicates that you are dealing with a product containing ”partially hydrogenated oil”, stay away from it as well! Butter from grass fed cows is a healthy fat. Olive oil and coconut oil are both good cooking oils. Olive oil is also good in salad dressings.

  1. Avoid that heart attack by keeping alcohol to a minimum

The problem with alcohol is that it is a cell poison. On the other hand small amounts have been show to reduce heart attacks and strokes (one glass for women, two glasses for men per day). However, due to the cell poison effect even low amounts of alcohol contribute to cancer causation, and as a result of that alcohol remains a problem. If you must consume alcohol limiting the intake to minimal amounts is prudent. In women ovarian cancer can be caused by alcohol and men prostate cancer. In both sexes pancreatic cancer can be caused by alcohol. Higher amounts of alcohol raise inflammation with elevation of blood pressure, heart attacks and strokes. One recommendation: either consume no alcohol or use alcohol in moderation. One glass does not kill you, but several ones may do it over time!

  1. Avoid that heart attack by exercising regularly

Regular exercise is yet another factor that can help you to reduce heart attacks, strokes and cancer even further. I added it as point 8, because it is fundamentally such an important preventative factor. Some studies have shown as much as a 50% drop in many diseases simply by introducing regular exercise.

Avoid That Heart Attack

Avoid That Heart Attack


It is all about lifestyle factors. Pay attention to your diet. Add fiber, subtract sugar. Avoid processed foods, omega-6 fatty acids and hydrogenated fat. Have enough omega-3 fatty acids as fish and supplements. Keep alcohol to a minimum. Your benefits from changing these lifestyle factors, result in huge benefits. You are avoiding 90% of diabetes, 80% of heart attacks, 50% of strokes and 35% of cancers.

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Prevent Unhealthy Aging

We know that stress can age you prematurely, but what do we need to do to prevent unhealthy aging? This is exactly what this review by cardiologist Dr. Joel Kahn has done. It points out that the right lifestyle makes the difference.

Studies showing how to prevent unhealthy aging

Several studies have shown how to avoid getting heart disease, cancer and diabetes.

  1. Kahn reported that in 2001 the Harvard School of Public Health published a study where 84,941 healthy female nurses had been followed who were free of heart disease, cancer and diabetes at baseline. But only 3.4% of the 84,941 women managed to stay healthy after 16 years of the study. The secret? Their body mass index (BMI) was less than 25.0, their diet was high in polyunsaturated fat and fiber, low in trans fat and low in glycemic load, they engaged in regular moderate exercise with a minimum of 30 minutes per day; they did not smoke and they drank ½ an alcoholic drink per day. Their risk to get diabetes was 91% lower than the rest of the study. This shows you how powerful lifestyle choices are.
  2. In 2004 an international study (the INTERHEART study) reported in the Lancet the lifestyle of 15,152 cases that developed heart attacks in 52 countries with 14,820 controls who did not have heart attacks. The researchers found 9 risk factors that accounted for 90 to 95% of the heart attacks. They were smoking, elevated cholesterol risk ratio, diabetes, high blood pressure, abdominal obesity, stress, low intake of fruit and vegetables, high alcohol intake and lack of physical exercise. Obesity was considered a high risk when the waist circumference measured more than 35 inches in a woman or more than 40 inches in a man. All these 9 risks can be eliminated by lifestyle changes.
  3. The 2006 Health Professional Study spanned over 16 years in a group of 40 to 75 year old doctors without a heart attack at baseline. It noted that male doctors who were lacking the 5 heart attack risk factors had 87% less heart attacks than controls without health lifestyles. What were the lifestyle factors? A body mass index (BMI) of less than 25, being a nonsmoker, being physically active for more than 30 minutes a day, having not more than moderate amounts of alcohol intake and having a diet that was more than 40% plant based.
  4. In 2007 a Swedish study reported on 24,000 women after menopause that had no heart attacks initially. After 6 years of follow-up 308 women developed heart attacks. An analysis showed what the risk factors were for those who developed heart attacks. Those who did not have these risk factors reduced their risk of getting a heart attack by 92%. What lifestyle factors were protective? Four factors were identified: a low-risk diet (consisting of high vegetable and high fruit intake, whole grains, legumes, fish and moderate alcohol intake), not smoking, walking or biking 40 minutes daily and a low waist circumference.
  5. In 2008 the Harvard University released a study that was a further follow-up of the Health Professional study with more than 43,000 men and also the Nurses’ Health Study with more than 71,000 women. The question here was what would prevent the development of strokes? The investigators found that in both groups stroke risk could be reduced by 50% when the following 5 lifestyle factors were adhered to: no smoking, keep the BMI below 25, exercise at least 30 minutes daily with moderate activity, don’t exceed a modest alcohol intake, have a diet intake in the top 40% of fruit and vegetables and whole grains.
  6. A 14 yearlong study from the Netherlands was published in 2014, where almost 18,000 men and women without heart disease at the beginning of the study were followed. More than 600 heart attacks occurred throughout the study. People who stuck to 4 lifestyle habits reduced their heart attack rates by 67%; if they adhered to 5 lifestyle factors they reduced the heart attack rate by 83%. The 4 initial lifestyle factors were: doing an average of 30 minutes of physical activity per day, eating a Mediterranean style diet rich in fruit and vegetables and whole grains, not smoking and having more than one alcoholic drink per month. This gave you a reduced risk of your heart attack rate by 67%. Add one more good habit: sleep 7 or more hours per night on average. This reduces the risk of you getting a heart attack by 83%!
  7. A Swedish heart study with initially more than 20,000 men was going on for 11 years. There were 5 lifestyle habits the investigators identified as essential to reduce heart attack rates. Unfortunately only 1% of the study group adopted all 5 lifestyle factors, but they dropped their chance of getting a heart attack or dying of a heart attack by 86%. The lifestyle factors were: a diet rich in fruit and vegetables, legumes, nuts, whole grains and low fat; not smoking, moderate alcohol consumption, thin waistline and more than 40 minutes of physical activity.

Preserving health and vitality to prevent unhealthy aging

There is a clear pattern in all of these large studies. A healthy lifestyle preserves your health by keeping your joints and muscles in good working order. Your heart and lungs are staying well conditioned, because you engage in cardiovascular training every day. This keeps your nitric oxide going, which is an important signaling molecule that in turn reduces your blood pressure.

When we remove disabling diseases like strokes and heart attacks and prevent diabetes from developing, life expectancy is increasing. When people remain physically active even in old age, this translates into fewer disabilities and less frailty. Even Alzheimer’s disease is observed to occur less when good lifestyle habits are adhered to.

Prevent Unhealthy Aging

Prevent Unhealthy Aging


The studies cited here show how lifestyle factors can make a significant difference in preventing heart attacks and strokes. In the past even doctors ignored the risk of smoking. A few years back conventional medicine negated that lifestyle factors could make a difference. Now we have more studies than we need to prove that this is so. It is more important that we adhere to as many of the lifestyle factors identified in these studies to make a real difference in our lives. We also need to set an example to the next generation and to our peers. Adopting healthy lifestyle factors has to become a cultural habit for society at large. This will help reduce healthcare costs, but most importantly this will help you and me to live longer, healthier lives.


Two Sides Of Medical Marijuana

The newest craze is to treat menstrual cramps with medical marihuana, but there are two sides of medical marijuana. What women with menstrual cramps may not know is that it is estrogen dominance that is the cause of their symptoms. As women get closer to menopause they ovulate less often, and there are anovulatory menstrual cycles. This leads to a relative loss of progesterone from the corpus luteum that will form less frequently in the small cavity where the cyst with the egg was. Nature designed women’s menstrual cycle with mostly estrogen production in the first half of the menstrual cycle and mostly progesterone production in the second half of her cycle.

Other causes of estrogen dominance

When a woman gains weight, estrogen can also be produced in the fatty tissue due to an enzyme called aromatase. Androgenic hormones, which are testosterone-like and produced in the adrenal glands, get metabolized into estrogen through aromatase. This upsets the balance between progesterone and estrogen. Normally that balance when measured with saliva hormone tests should be higher than 200 to 1. But when progesterone production from the ovaries is missing, or when estrogen production is in overdrive through aromatase, estrogen is dominant. The progesterone to estrogen ratio drops below 200 to 1. This is bad news as it has consequences. It can cause a number of symptoms: migraine headaches, painful menstrual periods, endometriosis, and fibrocystic disease of the breasts with breast pain; even cancer can develop in the cervix, the uterus and the ovaries. Estradiol, the main estrogen compound in women, stimulates cells to divide, when it is not balanced by progesterone. Progesterone does the opposite: it balances the effects of estrogen.

Two sides of medical marijuana: treating symptoms

Drug companies always look out for symptoms that they can treat with a patented drug. The link at the beginning of this blog pointed out that “there are some very sick patients in need” to justify treating them with marijuana. This may relieve their symptoms for as long as they take the chemical compound. But it does nothing for the hormone imbalance. With the next menstrual cycle the symptoms will recur, and the marijuana will be consumed intermittently for years to come. What is worse is that the women think that nothing bad can happen to them: they are just relieving their symptoms. But as pointed out, unbalanced estradiol can give them migraine headaches. It can cause painful menstrual periods with or without endometriosis. Breast pain can be caused from fibrocystic disease. The worst of all is that after decades of estrogen dominance cancer of the cervix, cancer of the uterus and cancer of the ovaries can be caused. This is when drug manufacturers have unwittingly victimized their customers.

Proper treatment of menstrual cramps

1) Premenopausal women: The proper treatment for estrogen dominance because of a lack of progesterone in premenstrual women is to replace the progesterone deficit by bioidentical progesterone cream. Naturopathic physicians and anti-aging physicians understand this and treat it this way. Many practicing physicians including specialists, however, use anti-inflammatories and pain medications to treat this. Replacing the missing progesterone is causal treatment. Treating pain is symptomatic treatment. Treating the cause treats the medical problem properly; symptomatic treatment treats the drug company to a profit at the expense of the patient’s health.

2) Women with obesity: As explained already, estrogen dominance can also be produced from estrogen conversion of androgenic adrenal gland hormones due to aromatase in fatty tissue. The key here is to concentrate on watching the diet and exercising regularly. Even 10 to 20 pounds of weight loss can have significant effects on lowering estrogen production. The treating naturopath or anti-aging physician should measure progesterone and estrogen levels in a saliva hormone test. The progesterone to estrogen ratio should be calculated. If progesterone is missing, this can be added by giving a bioidentical progesterone cream or by taking oral micronized progesterone capsules at bedtime. As mentioned above, this is a causal therapy, and will in time not only cure the painful periods, but will prevent all of the other negative conditions mentioned. And most of all, there are no negative side effects, because the body knows the bioidentical hormones.

Two sides of medical marijuana: side effects of marijuana

Marijuana has real side effects. j can cause high blood pressure, dry mouth, headaches, dizziness, hallucinations, depression and sexual problems. It is unsafe with pregnancy, as it has been shown to be associated with childhood leukemia. Marijuana can cause rapid heartbeats and increases the risk of having a heart attack. Regular use of marijuana is associated with lung cancer and emphysema. There is an association of marijuana use and seizures: in some patients it makes seizures worse, in others it makes them better. But marijuana is a central nervous system suppressant. So it is imperative that you stop marijuana two weeks before any surgical procedure, as the anesthetic and other medicines given during surgery will also depress the nervous system.

Why the difference between hormones and marijuana?

You may ask yourself why there would be such a difference in the side effect profile of hormones versus marijuana? Hormones are natural messenger molecules in the body. They are designed by our genes to communicate between our brain, the hormone glands, and cells in organs with certain hormone receptors. This design helps to ensure optimal balance of our metabolic processes.

In contrast, marijuana is affecting cannabinoid receptors in the brain. There are several subtypes that are defined at this point. But these were only detected because researchers were curious what marijuana was doing. This research is in flux. We do not know enough about the long term side effects of marijuana. We do know that marijuana has central nervous depressive effects, because it is binding to these receptors. This makes these receptors not available for the normal brain function. One of these effects may even be that it would block pain perception for a period of time. But nobody knows how safe this is in the long term.

Another possible effect, which makes it to the media a lot, is a possible anti-cancer effect. Before you get your hopes up, read this thorough review of all the cancer research with cannabinoids. I am afraid that at this point there is no clear evidence to support that cannabinoids help fight cancer persistently. There are occasional cures reported, but this is not a persistent pattern.

Safety of synthetic hormones versus bioidentical hormones

You may have heard of the Women’s Health Initiative (WHI) that was abruptly ended in 2002. They used synthetic estrogens (derived from horses) and synthetic progestins (bad copies of progesterone). There results were breast cancer, uterine cancer, heart attacks and strokes that developed in patients who took these synthetic hormones. Originally the investigators wanted to show that HRT (hormone replacement therapy) would prevent heart attacks and strokes. It was supposed to also show that osteoporosis would be diminished. But the opposite was true! The synthetic hormones blocked the natural receptors, so the woman’s own hormones could not reach their target cells. Had the investigators used bioidentical hormones, the natural receptors would have been stimulated, and all of the research objectives would have been reached. The WHI was a huge debacle, which showed that drug sponsored research can lead to disasters. The only problem now is that women are scared, as they do not understand what hormones do. The bioidentical hormones, when balanced properly, are harmless. Synthetic hormones from drug manufacturers are interfering with the body’s hormone receptors causing all kinds of serious side effects including cancer. Bioidentical hormones don’t do that.

Two Sides Of Medical Marijuana

Two Sides Of Medical Marijuana


Those who like to push the sale of marijuana will minimize the side effects of marijuana. They will also push testimonials of women who have been helped with regard to painful periods.

You will rarely hear about women who had their hormones analyzed and had been replaced with bioidentical hormones to normalize their estrogen dominance. The latter approach is a safe approach with no side effects, because you are using natural hormones that stimulate your body’s hormone receptors. Synthetic hormones or marijuana are foreign substances to the body, partially blocking cell receptors, which blocks normal cell function. But nobody knows exactly what these chemicals do other than produce a myriad of side effects. Are you really willing to put your health at risk? After reading this, the answer should be clear.

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Hormone Replacement Therapy In Menopause

Back in the 1980’s many physicians were hopeful that hormone replacement therapy in menopause (HRT) could extend the lives of postmenopausal women by approximately 10 years, if HRT would be started early enough. But the HERS study (Heart and Estrogen/progestin Replacement Study) in 1998 and the WHI study (Women’s Health Initiative) of 2002 changed things dramatically.

The HERS study did not show any benefit with regard to prevention of heart disease. Instead it showed more gallbladder disease (1.38-fold) and blood clots (2.89-fold) develop in the experimental group versus the placebo.

The WHI study was complex and had several arms. There also were some methodological errors in the study as pointed out here.

Instead of a decrease in heart attacks, there was an increase, when estrogen and progestin was combined. There were more cases of colon cancer, more blood clots and heart attacks in the placebo groups compared to the experimental groups. It seems that something went wrong with these trials.

Unknown facts about hormone replacement therapy in menopause

  1. Both clinical trials used the wrong hormones to do the trials. If you use the wrong hormones in a trial, you would expect to get the wrong test results. Horse derived estrogen (equine estrogen) is hardly a match for bioidentical, human estrogen in women. But decades ago the drug manufacturer had decided that estrogen was easiest to manufacture on a large scale when urine from pregnant mares was used. The product contains conjugated horse estrogen and is known by the name Premarin. Premarin is not bioidentical to human estrogens.
  2. The other hormone, medroxy progesterone (MPA) is a progestin, a bad copy of the bioidentical progesterone that a woman’s corpus luteum of one of her ovaries produces. This is in the second half of her menstrual cycle. During pregnancy the placenta produces lots of progesterone to protect the pregnancy. As Dr. Masley, a cardiologist stated synthetic progestins cause heart attacks, while progesterone does not. Masley said: “Medroxy progesterone (MPA) increases the risk for heart disease and for breast cancer. I can’t understand why any physician would recommend medroxy progesterone during menopause, but it is still in use.”
  3. Next there is the question whether the liver changes the composition of an oral hormone tablet metabolically or not. The answer is: yes! Dr. Masley stated in the link above that oral estradiol, when compared to estrogen rubbed onto the skin, increases levels of inflammation by 192%. The C-reactive protein (CRP),can be measure with a blood test.The risk for a blood clot increases by 400%. A woman using estrogen should always use the estrogen patch or an estrogen cream with bioidentical estrogen to avoid these complications.
  4. Measure hormones – don’t estimate: Hormones are constantly changing and if you don’t measure, you don’t know what you are dealing with. Dr. John Lee showed a long time ago that you should measure hormones and identify those women who are truly hormone deficient. These are the ones who need hormone replacement. However, you use only bioidentical hormones to replace and you replace only as much as is needed to normalize the levels. This is also the level where postmenopausal symptoms disappear. Lee noted: “A 10-year French study of HRT using a low-dose estradiol patch plus oral progesterone shows no increased risk of breast cancer, strokes or heart attacks.”
  5. The elusive progesterone: when progesterone is measured as a blood test it may come back as high while it can be low in a saliva hormone test in the same woman. Dr. Lee has pointed out that studies have shown that progesterone levels in tissue are usually higher by several factors when compared to blood levels and that blood levels are not reliable predictors of tissue levels (Ref.1). On the other hand he found that saliva levels have a good correlation with tissue levels in organs like the ovaries or the uterus. Dr. Lee preferred saliva hormone tests for this reason. When it comes to progesterone levels you can trust saliva test, but you cannot trust blood tests. Many physicians ignore that fact and strictly order blood progesterone levels coming to false conclusions.
  6. We know that estrogen and progesterone must be balanced to avoid troubles of developing heart attacks or cancer. In the link under point 4 above Dr. Lee stated that women without breast cancer have saliva progesterone hormone levels that are more than 200-fold higher than the saliva estradiol levels. On the other hand women with breast cancer have a ratio of less than 200 to 1 with respect to progesterone to estradiol saliva levels. There is a similar ratio in men where the ratio of testosterone to estradiol must be larger than 20 to 1 or he is at a higher risk of developing prostate cancer. Unfortunately many older men, when overweight or obese, have high estrogen levels and the ratio is less than 20 to 1.
  7. Masley has mentioned that in the first 6 years after menopause using a topical form of estrogen and micronized progesterone as tablets can minimize the risk of future heart attacks and strokes. But after 10 years it is less obvious what is the best solution. The question is what type of estrogen application is used. Is it estradiol or is it Bi-Est or Tri-Est, which are other topical estrogen applications. Tri-Est is 80% estriol, 10% estrone, and 10% estradiol while Bi-Est is 80% estriol and 20% estradiol. Tri-Est in particular would be very close to the natural composition of estrogens in a woman’s body.

What to do after 10 years of hormone replacement therapy in menopause

Given the insecurity what to do after 10 years of menopause, my suspicion is that there are other factors that play a role with respect to hormone replacement. A lot of women have extra pounds accumulated. Fatty tissue contains an enzyme called aromatase.

This makes estrogen from androgenic hormones including testosterone. The adrenal glands situated above the kidneys produce these hormones in menopause. The more overweight or obese a postmenopausal woman is, the higher the estrogen levels in her blood because of the action of the aromatase. Most physicians have not measured hormones in the past, but just replaced hormones monitoring only postmenopausal symptoms. This is changing. What I said under point 4 above is happening more. Naturopaths tend to be more comfortable with bioidentical hormone replacement the way I have described it. If you did hormone tests (preferably saliva hormone tests) you would pick up higher estrogen levels and low progesterone levels with unfavorable progesterone to estrogen ratios as mentioned. These women do not need estrogen (they have it already in their systems). They need progesterone replacement only. Progesterone can be taken as micronized bioidentical progesterone capsules at night or as progesterone bioidentical cream to be applied to the skin. Here is another take on the use of bioidentical hormones.

Hormone Replacement Therapy In Menopause

Hormone Replacement Therapy In Menopause


Bioidentical hormone replacement is complex. It requires some basic knowledge of the facts mentioned above. I find it surprising that two separate research groups could not free themselves of the Big Pharma grip. In not doing so they unwillingly produced studies showing all of the undesirable side effects of using artificial hormones. When manufacturers modify natural hormones with unnatural side-chains, the end products are synthetic hormones. These do not fit the appropriate natural hormone receptors. The anti-aging community as represented by the A4M group (American Academy Of Anti-Aging Medicine) with more than 25,000 physicians worldwide has been saying this all along. Now we know that it is really true. Use hormone replacement knowledgeably and use bioidentical hormones!


  1. Dr. John R. Lee: “Natural Progesterone – The remarkable roles of a remarkable hormone”, Jon Carpenter Publishing, 2nd edition, 1999, Bristol, England.

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Healing Powers Of Green Tea

Powerful catechins that are a special form of bioflavonoids provide the healing powers of green tea. Research teams have proven that these catechins are only contained in green tea, not so much in black tea. The most effective of several catechins contained in green tea is EGCG, which stands for EpiGalloCatechin-3-Gallate. It crosses the blood/brain barrier and is very important for the protection of the brain from Alzheimer’s disease. But green tea or green tea extract has a diversified pharmacological action. It is said to protect you from cardiovascular disease, from obesity, from diabetes, from autoimmune disorders, from cancer and from Alzheimer’s and dementia.

In the following I like to comment on how green tea or its extract can protect from all of these diseases.

Alzheimer’s disease

Although there are 5 or 6 approved anti-Alzheimer’s drugs, none of them work for very long. They may at best postpone the deteriorating memory for 6 months, but then the effect of the drug wears off. The reason is that the drugs do not stop the production of the deadly beta-amyloid. It is the beta-amyloid that damages nerve cells that you want to preserve so you can think and memorize. In contrast a simple phytochemical, the catechin EGCG has been shown in animal experiments and in human trials to stop beta-amyloid production and increase solubility of beta-amyloid fragments in the brain. The end result is better memory and no further deterioration.

In a study of 13,988 elderly Japanese observed over 3 years the group that consumed 3 to 4 cups of green tea daily had 33% less strokes, cognitive impairment and osteoporosis.

Researchers at the University of Basel, Switzerland enrolled 12 healthy volunteers aged 21 to 28 and fed them extracts of green tea or placebo fluid via feeding tubes. This was done to rule out taste as a factor. Functional MRI scans were applied as the subjects were given memory-stimulating tasks. Only the green tea extract was boosting activity in the frontal brain of the subjects. This was located in a specific area, called dorsolateral prefrontal cortex. This area is known to be involved with language comprehension, reasoning and learning. It also switches short-term memory into long-term memory, called working memory processing.

Studies in animals have shown that nerve cells are protected from the toxic effect of beta-amyloid and at the same time the production of new brain nerve cells (neurons) is triggered by green tea extract. This is really good news for Alzheimer’s disease patients and their families: green tea extract delays further memory deterioration and stimulates the development of new nerve cells in the brain!

Cardiovascular disease

In a 2006 Japanese study 40,530 Japanese adults aged 40 to 79 years without history of stroke, coronary heart disease, or cancer at baseline were observed for 7 years. Diaries were kept about how many cups of green tea each person was drinking per day. The biggest effect was seen with regard to prevention of heart attacks and strokes.

Men had a mortality reduction of 12% for heart attacks when they drank 5 cups or more of green tea; in women the corresponding mortality reduction for heart attack was 31%, a bigger effect. Overall mortality from strokes was lower than from heart attacks making the effect of green tea consumption even more beneficial with respect to stroke prevention. In this study no cancer preventing effect was observed for green tea.


It appears that green tea increases heat production and burns fat in the process. There was a small effect in terms of weight loss and a beneficial effect increasing the protective HDL cholesterol in this 2012 Polish study on obese patients. The authors compared either 379 mg of green tea extract, or a placebo, daily for 3 months. They concluded: “The results of this study confirm the beneficial effects of green tea extract supplementation on body mass index, lipid profile, and total antioxidant status in patients with obesity.”


Although there are claims in some studies that green tea would prevent diabetes, this question was thoroughly investigated in this Chinese 2014 study.

No effects were noted on fasting blood sugars or on hemoglobin A1C values, a very sensitive indicator for the presence or absence of diabetes. All these lab tests were unchanged following consumption of green tea or green tea extract. Forget using green tea for diabetes prevention; cut out sugar and starchy foods instead.

Autoimmune disorders

Sjogren’s syndrome and lupus are both autoimmune diseases. Green tea extract has shown in humans that symptom severity can improve; green tea polyphenols (GTPs) possess anti-inflammatory properties that benefit patients with autoimmune diseases.

In an animal model arthritis researchers determined that T helper cells are weakened and bone resorption is inhibited by EGCG from green tea extract.

Researchers at Harvard Medical School, Boston, MA have noted that green tea extract is useful in calming down the immune response in autoimmune diseases. They concluded: “Altogether, these studies identify and support the use of EGCG as a potential therapeutic agent in preventing and ameliorating T cell-mediated autoimmune diseases.”


Many research papers have found that EGCG from green tea extract has immune modulatory effects that are useful in combination with chemotherapy. A combination of cisplatin therapy with green tea extract has been found to have more effects on colorectal cancer and ovarian cancer than each one on its own. Similarly chemotherapy of breast cancer had better results in humans when EGCG from green tea extract was added as an immune modulation. More research, particularly in humans is needed to fully understand the mechanism of action of EGCG.

Toxicity of green tea extract

Animal experiments showed that higher doses of green tea extract could cause toxicity in the liver and in the nose of rats and mice. I was not able to find objective evidence for green tea toxicity in the PubMed system with respect to humans.

Healing Powers Of Green Tea

Healing Powers Of Green Tea


Perhaps the most important discovery regarding green tea extract is that it crosses easily through the blood/brain barrier into the brain. This can postpone Alzheimer’s disease and can even lead to new neuron formation. The beneficial cardiovascular effects are also useful and combine well with exercise and good nutrition for prevention. Particularly stroke prevention is a useful property of EGCG from green tea extract. The effect on obesity is marginal whereas there was no effect of green tea on prevention of diabetes. The immune modulatory effect of green tea extract is useful in the treatment of autoimmune diseases and of cancer. Existing treatments for these conditions are becoming more effective by adding green tea extract.


Book Review: “Healing Gone Wrong – Healing Done Right”, By Ray Schilling, MD

This book entitled “Healing Gone Wrong – Healing Done Right” (Amazon, March 18, 2016) is dealing with the practice of medicine then and now. Medical errors, false diagnoses and wrong treatments are nothing new in the history of medicine. It happened in the past, and it is happening now. My first book dealt with anti-aging and was entitled “A Survivor’s Guide to Successful Aging” (Amazon 2014).

Book overview

Chapter 1 describes that famous people like President Kennedy, Elvis Presley, Churchill, Beethoven or more recently Michael Jackson have something in common: all of them suffered the consequences of blatant medical mistakes. In Beethoven’s time lead containing salves to plug the drainage holes from removing fluid from his abdomen caused lead poisoning. In this chapter I review also how the illnesses of the above-mentioned celebrities were treated, but then ask the question: “What could have been done better to prevent some of the disastrous treatment outcomes?”

Chapter 2 deals with how modern drugs seem to come and go. We learn that twenty-first century medications that are touted as the latest therapeutic agents are having their potentially deadly consequences too: COX-2 inhibitors, the second generation of “improved” arthritis drugs cause strokes and heart attacks! Your doctor may still prescribe some of these dangerous drugs for arthritis now.

Chapter 3 deals with the fact that medical treatments for people’s diseases may be inappropriate when the doctor treats only symptoms, but nothing is done about the causes of their illnesses. This is a scary thought.

Chapter 4 asks the question whether we could learn something from these poor health outcomes in the past, so that we will be able to prevent any disastrous outcomes pertaining to our own health care in the present and future. As we will see, the problem today is still the same as it was in the past, namely that many physicians still like to treat symptoms instead of the underlying cause of an illness. Even though Big Pharma has the seducing concept of a pill for every ill, it is not always in your best interest, when these medications have a slew of side effects. “Gastric reflux” means a mouthful of stomach acid. This is a fact the suffering patient knows already! Big Pharma simply offers the patient with the symptom of gastric reflux a multitude of medications to suppress this symptom. But it is more important to dig deeper to find the reason for the illness and treat the underlying cause.

Chapter 5 concentrates on the brain and how we can keep our brains functioning optimally until a ripe old age. This review spans from prevention of head concussions to avoiding type 3 diabetes (insulin sensitivity from overconsumption of sugar). It manifests itself in Alzheimer’s disease. It is a form of diabetes of the brain that leads to deposits of a gooey substance. Prevention of this condition is also reviewed .

Chapter 6 reviews what we now know about how to keep a healthy heart. Certain ingredients are necessary such as regular exercise, a healthy Mediterranean diet, supplements etc. The good part is that what is good for the heart is also good for the brain. You are preventing two problems (brain and heart disease) at the same time.

Chapter 7 delves into the question why healthy food intake matters. Without the right ingredients of our body fuel, the body machinery will not work properly. The Mediterranean diet is an anti-inflammatory diet that is particularly useful.

Chapter 8 talks about healthy limbs, bones and joints. We are meant to stay active in our eighties and nineties and beyond. No osteoporosis, no joint replacements, no balance problems that result in falls! Learn about how to deal with problems like these in this chapter.

Chapter 9 deals with detoxification. What do we do as we are confronted with pollution, with radiation in the environment and poisons in our daily food? A combination of organic foods, intravenous chelation treatments and taking supplements can help us in that regard.

Chapter 10 deals with reducing the impact of cancer in our lives. A lot of facts have come out in the past 10 years telling us that reduction of sugar and starchy food intake reduces cancer. Curcumin, resveratrol and vitamin D3 supplements also reduce cancer rates as does exercise and stress management. All of this is reviewed here.

Chapter 11 checks out your hormone status. Women need to avoid estrogen dominance; both sexes need to replace the hormones that are missing. By paying attention to your hormonal status and replacing the missing natural hormones with bioidentical ones, most people can add 10 to 15 years of useful, active life!

Chapter 12 is refining some of the thoughts about anti-aging. You will learn about the importance to keep your mitochondrial DNA healthy. Apart from that there are ways how to keep your telomeres longer; certain supplements that are reviewed will help. Also your lifestyle does make a big difference in how old you can turn.

Chapter 13 investigates the limits of supplements. Many supplements are useful, but you do not want to overdo it and get into toxic levels. More is not necessarily better!

Chapter 14 reviews an alternative approach to treating ADHD. Attention deficit and hyperactivity disorder has been over diagnosed, has been neglected and has been over treated with dangerous drugs. An alternative treatment plan is discussed, which includes a combination of therapeutic steps.

Chapter 15 gives you a brief summary of the book.

Kirkus Review

Kirkus Reviews reviewed the book on March 17, 2016: “A retired physician details how various preventative measures can fend off disease and disability in this consumer health guide. Schilling (A Survivor’s Guide to Successful Aging, 2014) had a family medicine practice in Canada for many years before retiring. Although Schilling ventures into some controversial territory in his latest book, it’s generally an engaging, helpful synthesis of ideas that draws on reputable research from the Mayo Clinic and other sources. Overall, it serves as an intensely detailed wake-up call to the importance of preventative health. He largely brings an accessible and even-tempered tone to his narrative, warning readers, for example, that preventative health measures can only aid in “a delay of aging, not ‘eternal living.’ ” A thought-provoking, impassioned plea to be proactive about one’s health.”

Healing Gone Wrong – Healing Done Right

Healing Gone Wrong – Healing Done Right


In this book it becomes evident that it is better to prevent an illness whenever possible rather than to wait for illness to set in and cause disabilities or death. You heard this before: “Prevention is better than a cure” or “an ounce of prevention is better than a pound of cure”. I will give an explanation, based on scientific data that there is indeed evidence to support these notions on a cellular level. The mitochondria, the energy packages within our cells, are the driving force that keep people vibrantly healthy well into their nineties. All this can only happen when the mitochondria function properly. If the mitochondria are poisoned and as a result of toxins malfunction, we are not looking at a person with vibrant health. Instead sixty or seventy year-olds may be confined to a wheelchair. If you want a life without disabilities, a life without major illnesses and enjoy good health to a ripe old age, you are reading the right book.

The book is written in American English.

Available in the US: http://www.amazon.com/gp/product/1523700904

In Canada: https://www.amazon.ca/Healing-Gone-Wrong-Done-Right/dp/1523700904/  

In other countries the book is available through the local Amazon websites.


Fiber, An Essential Food Ingredient

The Standard American Diet will not provide enough fiber, an essential food ingredient. The fiber intake in the US population is between 12.5 grams and 16.8 grams on average, which is way below the recommendations of the Institute of Medicine as listed below.

Depending on age and gender the Food and Nutrition Board, Institute of Medicine, National Academies has recommended the following guidelines for adequate daily fiber intake in grams per person.

Institute of Medicine fiber recommendations (gram per person per day)

Males: age 9-13: 21 grams; age14 to 50: 38 grams; age 51 and higher: 30 grams

Females: age 9-18: 25 grams; age 19-50: 21 grams; age 51 and higher: 21 grams

Children: age 1-3: 19 grams; age 4-8: 25 grams

Brief history regarding fiber

Sir Dr. Denis Burkitt, the famous English surgeon, examined bowel movements (stools) of African tribes in comparison to his English countrymen and came to the conclusion in the 1940’s that the Western world needed to remedy constipation problems and cancer of the colon problems by eating more fiber.

He is still right: fiber is mainly treating the constipation (not preventing the cancer), but the chemicals that are also in the vegetables contain a multitude of natural anti-carcinogenic substances, which provide the powerful preventative action against colon cancer and many other cancers. Lycopene, not known at the time of Sir Dr. Burkitt is one of these and is found in tomatoes and tomato products.

Sir Dr. Burkitt’s observation that high bulk foods (like vegetables and green leaves) prevent cancer is as valid today as it was in the mid 1900’s. In the meantime it has become evident that fiber also lowers cholesterol and helps prevent heart attacks and strokes as well.

What are some of the problems with fiber intake?

Here is a typical day for a Standard American diet:

  1. The average breakfast with two toasts, an egg and sausage. This contains 0.7 grams of fiber. The coffee or tea or juice that is consumed contains no fiber.
  2. For lunch you may eat a hamburger in a bun and a helping of French fries. There are 2 grams of fiber in the bun and 3.9 grams of fiber in the French fries, a total of 5.9 grams. Alternatively you may want to eat a pepperoni medium pizza: 0 grams of fiber!
  3. Dinner may consist of one baked potato (3.4 Grams of fiber), beef steak (0 grams of fiber, no matter whether it is an 8 oz. or 10 oz. steak) and mixed vegetables (1 cup, which contains 5 grams of fiber). For dessert you may have a bowl of ice cream (1 gram of fiber). If you eat in a restaurant you also get a bun with butter (0 grams of fiber) plus a small garden salad (0.9 grams of fiber).
  4. Snacks during the morning: medium oat bran muffin: 5 grams of fiber
  5. Afternoon snack: cinnamon roll: 1 gram of fiber.

Grand total of the day for Standard American diet: 22.9 grams of fiber. It depends whether or not you consumed the mixed vegetables and the bran muffin. If you did not eat the mixed vegetables and the bran muffin, you may only have consumed 12.9 grams of fiber. If you had pizza for lunch, you only got 7 grams of fiber that day.

Sources of fiber from foods

You can see from these few examples that processed foods tend to have a lot less fiber than vegetables and fruit. Particularly pastas and bread are devoid of fiber, but very rich in calories. So, if we were serious about wanting to increase our fiber content in the food we eat, we need to ensure enough intake of fruit and vegetables that contain fiber. There are many useful websites that list the fiber content per food item: if you look for the fiber content of a medium sized apple using this website, you find that it contains 4 grams of fiber.

This would be a much better snack than an ice cream with no or very little fiber. Here are more fiber suggestions.

How can we increase fiber intake?

We need to think about the whole nutritional equation, how many calories are in food, how much sugar, how much fat and protein. If we want to increase the amount of fiber we take in, we definitely have to watch the sugar content of the food item in question.

For instance ¼ cup of raisins has 2 grams of fiber in it, but also 29 grams of sugar, translating into 130 calories. Conversely, ½ cup of raspberries contains 4.6 grams of fiber and has only 20 calories. This choice is definitely a winner compared to raisins.

Use the Internet to learn about the fiber content of the various foods while you keep an eye on sugar content and calories as well. The idea is to maximize the fiber content in your food intake by cutting out fiber empty foods and adding fiber rich foods as much as possible.

Example of a fiber rich day

  1. Breakfast: Omelet with green onions, mushrooms and spinach. Garnish this with ½ avocado and two tablespoons of salsa. The spinach/onion omelet with mushrooms has 3 grams of fiber. ½ avocado provides 5 grams of fiber; the salsa adds 0.6 grams of fiber. Breakfast total: 8.6 grams of fiber.
  2. Lunch: Greek salad with turkey breast (4 grams of fiber). Add a snack of one handful (1.5 oz.) of walnuts as desert: 3 grams of fiber. Lunch total: 7 grams of fiber.
  3. Dinner: Small salad, salmon with broccoli and 1 grilled tomato. Fruit salad for desert. Salad: 0.9 grams of fiber; salmon: 0 grams of fiber; ¾ cup of cooked broccoli: 7 grams of fiber; grilled tomato: 0.6 grams of fiber; fruit salad: 3 grams of fiber. Dinner total: 11.5 grams of fiber.
  4. Snacks throughout the day: 1 pear in the morning: 4 grams of fiber; 1 apple in the afternoon: 4 grams of fiber; 1 handful of walnuts: 3 grams of fiber. Snacks total fiber: 11 grams of fiber.

Total of fiber for the fiber rich day: 38.1 grams of fiber.

Fiber math

This is where it is getting interesting. Depending on whether you are a woman aged above or below 50 years or a man aged above or below 50 years, you have different fiber intake requirements as mentioned above. With the fiber rich diet you have exceeded your daily goal easily whether you are a man or a woman above or below 50. You won the race easily. Fiber intake does not mean that you eat fibrous food that tastes like sawdust! This diet example shows you delicious and nutritious food.

But with the American Standard diet you barely reached the goal if you ate your mixed vegetables and the bran muffin and you are a woman above or below the age of 50. 22.9 grams of fiber is not enough for a child between the ages of 4 and 8 and it is definitely not enough for a man above or below the age of 50. This type of math just shows you how deficient our modern Western type food intake is. And if you look at the aspect of it being delicious or even nutritious it leaves a lot to be desired! This is what Sir Dr. Denis Burkitt found when he compared the food intake of civilized English citizens with tribes in the African jungle. He recognized last century that England’s fiber deprived diet compared to the fiber rich diet in Africa was responsible for the much higher colon cancer rates in England. It is only now that we are recognizing the enormity of his investigations.

Cardiovascular significance of high fiber

Apart from reducing colon cancer incidence fiber has also gained recognition for prevention against heart attacks and strokes. It turns out that the enterohepatic pathway is interfered with through the intake of fiber. Cholesterol from bile is bound to fiber in the gut and transported to the sewer instead of being taken up through the enterohepatic pathway, which incudes the portal vein system and the liver. The end result is that triglycerides and LDL cholesterol fall, while HDL cholesterol (the good cholesterol) is raised, and hardening of the arteries slows down significantly. The patient lives longer, heart attack and stroke rates go down, and there is less disability.

Supplement fiber, if you are not getting enough in food

There is good news. Psyllium husk, Metamucil and any other fiber supplement can help you to reach and surpass your daily fiber goal. There is no danger of overdosing as any surplus simply comes out in your stool. You will notice as you increase your fiber intake that your stool volumes go up. Sir Dr. Burkitt actually weighed the stool of patients in Africa and in England: African tribes had voluminous stools, while people in English had much smaller stool volumes. This is how Sir Dr. Burkitt detected the importance of fiber intake.

Let’s assume you are a male aged 45 years and your diet is a bit better than the average Standard American diet with a daily intake of 25 grams of fiber. Your daily goal is 38 grams of fiber, so you are 13 grams short. You can solve this problem. Get a fiber supplement from the health food store where 1 teaspoon contains about 5 grams of fiber. Be careful: fiber is very thirsty and uses up a lot of water. If you use psyllium husk powder, make sure to add about 1 cup of water to 1 ½ teaspoons of the psyllium husk powder or another similar product. Once you added enough water and stirred well you can drink it down. Between fiber gulps drink some more water to dilute any fiber stuck in your esophagus as it goes down into your stomach. Enough fluid intake is crucial, as the fiber binds fluid in your digestive tract. Repeat this procedure (1 ½ teaspoons of psyllium husk powder with lots of water) at lunchtime. You have now added 15 grams of fiber (2×7.5 grams) to your daily 25 grams of fiber: this brings you to a total of 40 grams of fiber, well above your goal of 38 grams. If you plan to use a fiber supplement it is recommendable that you start with small amounts of fiber (maybe just one teaspoon per day) and increase the amount gradually.

Your alternative would be to switch your diet to the fibre rich diet described above where your basic intake was 38.1 grams, just enough to reach your goal. If you want to play it even safer, you may want to add another handful of walnuts (3 grams of fiber) or ¾ teaspoonful of psyllium husk powder with water to bring your total fiber intake to above 41 grams.

With the introduction of the various fiber products that you can buy at the health food store, it is now much easier to manage your total fiber intake.

Fiber, An Essential Food Ingredient

Fiber, An Essential Food Ingredient


In the past few years we heard from cardiologists that heart attacks, strokes and high blood pressure could all be helped by much higher fiber intakes. But the public in general has not listened very well to this message. Gastroenterologists also have been urging people to eat more fiber for colon cancer prevention, but many other cancers are also diminished by regular fiber intake. Breast cancer is one of these cancers responding to extra fiber intake. The bottom line is that we all need to pay attention to what we eat and learn how little fiber there is in many foods. The tables can be found online, and for some of you it may come as a surprise that a healthy bowl of tossed salad has only very little fiber. If the total fiber content in our food does not add up to what we need (see table above), supplement with psyllium husk powder or another fiber supplement. Do not forget to drink plenty of liquids. This is not only help for those who experience constipation. It is powerful prevention of heart attacks, strokes and many cancers.


Life Extended By Several Decades

Have you ever thought about the possibility to prolong your “Freshness Date”? At the 23rd Annual World Congress on Anti-Aging Medicine on Dec. 13, 2015 in Las Vegas the endocrinologist, Dr. Thierry Hertoghe from Belgium gave a talk about “How to extend the human lifespan by 40 years”. Dr. Hertoghe explained that it is possible to extend life by paying attention to the factors that prolong life and combining them as an anti-aging type lifestyle. He made a distinction between

  1. normal aging: up to age 82
  2. healthy aging: up to age 100
  3. anti-aging medicine: up to age 122
  4. reversing aging medicine: much more than 122, perhaps to age 150 or more.

Normal aging (up to age 82)

When you live without any interventions your life expectancy on average is about 82 years. From the age of 50 to 60 onwards you may encounter problems with increased cholesterol, high blood pressure leading to heart attacks and strokes. Coronary artery by-pass surgery may extend an individual’s life by 10 to 15 years. But hardening of the arteries in the general circulation will eventually cut down the blood supply to vital organs leading to premature death that could have been avoided.

Around the mid 60’s to mid 70’s 12.4% of African Americans or 2.9% Caucasians get Alzheimer’s disease. These figures worsen rapidly with further aging: in their mid 70’s to mid 80’s 32.5 % of African Americans and 9.8% of Caucasians suffer from Alzheimer’s disease. At the age of 85+ years 54% of African Americans and 27% of Caucasians have Alzheimer’s disease. Particularly with normal aging Alzheimer’s has already increased, and this trend is likely going to continue.

Memory loss also leads to a shortened survival curve; people with memory loss live two years less on average than compared to a group with no memory loss.

Add to this loss of life because of depression, which is common in older age. Compared to a non-depressed group of older people the depressed group lived 30% shorter over a period of two years.

Musculoskeletal pain is reported in younger age (18-44) to be 38%; the next demographic group aged 45-64 reported 61% of musculoskeletal pains; seniors between 65 and 74 had 68% of musculoskeletal pain, and in the demographic group of 75 and up 71% of persons suffered of musculoskeletal pain. As we will learn later there may be hormone deficiencies behind these neck and back pains that, if left alone. lead to falls, fractured hips and premature loss of life. Those who survive accidents will often become wheel chair bound and get admitted to nursing homes.

One specific subgroup of patients with musculoskeletal pain are rheumatoid arthritis sufferers. After 10 years of having rheumatoid arthritis patients will have a survival of only about 50%; if more than 30 joints are involved (more severe form of the disease) only about 40% will survive. In other words, rheumatoid arthritis is an important factor for lowering people’s life expectancy.

At an age of 65 to 74 men have 23% of disabilities, while woman have 27.5% disabilities. This increases between the ages of 75 or older to 40% for men and 44.5% for women. At the age of 65 disabled men have a 3.5% higher death rate than the average population; disabled women’s death rate is 2.5% higher than the normal population. In other words, disability kills.

Urinary urgency and incontinence leads to a 3.13-fold higher mortality rate than a control group of men who do not have these symptoms.

65% of men and 85% of women above the age of 50 have abdominal obesity. This is not just a harmless condition. It is associated with increased triglyceride levels and increased mortality due to cardiovascular disease and diabetes.

By the age of 65-74 heart disease has a frequency of 32% in men and 23% in women. At the age of 75 years and older this jumps to 44% in men and 32% in women. Once heart disease is established, it causes a lot of premature deaths: on average persons with heart disease live 10 years shorter than those who do not have heart disease!

Healthy aging (up to age 100)

If we look at normal aging, we realize that all these diseases and disabilities we discussed are eventually killing us. In order to live longer we have to take steps that are known to interfere with some of these factors. For instance, quitting smoking will prevent heart disease, several cancers and chronic obstructive lung disease (emphysema). Positive thinking, social support and transcendental meditation will increase survival by preventing mental illness and depression, which in turn will prevent suicides. A healthy diet such as the Mediterranean diet or the Pegan diet will avoid cardiovascular disease and cut down cancer rates. One dietary change called the “polymeal” would contain fish, fruit, vegetables, garlic, almonds, a moderate amount of wine and dark chocolate. Compared to the Standard American diet this type of diet would add 9 years for men and 8.1 years for women regarding their life expectancy. For instance, prostate cancer showed a 7-fold increase in a group of men who ate a lot of pickled vegetables, fermented soy products, salted fish and preserved meats, when compared to a control group who did not include these foods. In a group of women who had their meat well done and ate three servings of beef per week, breast cancer risk was 4.62-fold higher that the risk of women who had their meat done rare or medium rare.

Overall cancer and cardiovascular mortality dropped by 35% in a study where 5 or more servings of fruit and vegetables were eaten per day.

A regular exercise program will strengthen the heart and lungs, keep your weight stable, reduce heart attacks and strokes and reduce the probability to develop cancer. A group of men between 61 and 81 were observed over 12 years and divided into those who did not exercise versus those who walked more than 2 miles per day. The exercising men had 19% less mortality compared to the sessile men. Vitamin C from fruit and vegetables or from taking supplements reduces global mortality from all causes by 46% compared to controls that did not. Similarly taking omega-3 fatty acid supplements (fish oil) daily reduced all cause mortality by 20%.

Dr. Hertoghe calls this “healthy aging” and this would allow you to be able to reach an age of about 100 years.

Anti-aging medicine (up to age 122)

Dr. Hertoghe told the audience that further attention to anti-aging factors could reduce mortality even further. In particular, he found over the years that paying attention to correcting hormonal weaknesses would have profound effects on how old a person becomes. Thyroid hormone replacement has been one of the steps that have helped people to experience more energy and less musculoskeletal problems (less muscle pain, less falls, less fractures and complications). This translates into more energy and longer lives.

One slide showed that a low free T3 level (low thyroid) was associated with a 3.6-fold higher death rate. A low free T3 level predicts of cumulative death rate in cardiac patients most accurately.

T3 is also important for the maintenance of the immune system, which shows in patients with tuberculosis: the one-year mortality rate in thyroid deficient patients with low T3 levels was 75%, while patients with a normal thyroid had a mortality from tuberculosis of only 7%.

Secondly, replacing missing sex hormones can add more life because cardiovascular disease is postponed (less heart attacks, less strokes), there is less cancer and better cancer survival, if a person comes down with cancer. Many statistics were quoted.

One interesting slide showed the longitudinal survival follow-up of congenital dwarfs in comparison with their normal brothers or sisters. Untreated male dwarfs turned only 56 years on average, while their unaffected normal brothers turned 75 years on average (19 years longer). With female dwarfs the difference is even more striking: untreated females dwarfs turned 46 years on average, while their normal sisters turned 80 years on average (a difference of 34 years).

Another publication showed that the heart attack risk was 3.8-fold higher in a group of patients with hypopituitarism (under function of the pituitary gland), but the treatment group (treated with GH) had a normal rate of heart attacks.

11606 men aged 40 to 79 years were followed for between 6 and 10 years. The group who had the top 25% range of testosterone had a 19% lower mortality rated from heart attacks or cancer.

Older women, particularly aged 100 in Okinawa had 2.3-fold higher testosterone levels than women in the US at age 70. On the other hand 70-year old Okinawan women had 2.7-fold higher estrogen levels than US women.

Bioidentical hormone replacement therapy (BHRT) prior to developing breast cancer showed a 27% longer survival among 984 breast cancer patients in Sweden compared to those without prior hormone treatment.

In another group of breast cancer patients (2755 patients) aged 35 to 74 who were treated with bioidentical hormone replacement after their breast cancer diagnosis, 50% had a lower recurrence rate (compared to no-BHRT treatment) and there was a reduction of 66% of mortality from breast cancer compared to controls without BHRT treatment. Another study showed that breast cancer patients would have a mortality rate of 33.3% without hormone treatment, 12.5% mortality rate after non-estrogen hormone use and 6% after estrogen/progesterone use.

This shows the healing results of the various natural hormones.

A group of 280 men and women around the age of 50 were treated with anti-aging hormone replacement for 2 or more years. In the beginning there were 34% of women and 15% of men with coronary artery disease. There were also 36.4% of women and 34.1% of men with high blood pressure. After replacing all of the missing hormones with bioidentical hormones for more than 2 years, coronary artery disease had dropped to 1.6% of the women and 1.08% of the men; high blood pressure had dropped to 2% of the women and 3% of the men. No drugs, just hormones! Of course, initially there were drugs used to stabilize their condition, but they could gradually be dropped safely, because the underlying hormone deficiency, which was the cause of cardiovascular disease, had been treated (treating the cause rather than the symptoms).

Dr. Hertoghe presented data of 6.38-year follow-up of 286 consecutive patients using anti-aging medicine (replacement of missing hormones with bioidentical hormones). These patients had an overall cancer rate of 2.1%, which compared very favorably to the 3.2% cancer rate among US women, 3.1% French women and 3.1% Belgium women on no hormones. This is the type of information that is needed following the Women’s Health Initiative (WHI) that scared women into the false belief that hormones would be “poisonous”. In the WHI synthetic hormones were used causing cancer and heart attacks; the reason for this was that synthetic hormones are not the identical shape as the natural hormones. But hormones and hormone receptors have to fit like a key into a lock; otherwise they are not effective or even block the natural life prolonging action of the natural hormone. This is why in the WHI study the outcomes were poor. Using bioidentical hormones heart attacks and strokes are prevented and they are also cancer-protective.

Reversing aging medicine (much more than 122, perhaps to age 150 or more)

General medicine has the goal to make patients as healthy as possible. With reversing aging medicine the goal is to make patients as young as possible so that they are at their healthiest and feel younger again.

With anti-aging medicine using a healthy diet, exercise and bioidentical hormone replacement therapy the patients can add 15 years of good life. Add to these organ transplants, if necessary, telomerase activators and stem cell therapy and you can add another 25 years of life expectancy to a total of 40 years.

Growth hormone deficiency is the one factor that has been underestimated. We have seen in the discussion of dwarfs in comparison to their healthy brothers and sisters that normal growth hormone production can add between 19 and 34 years (average 26.5 years) of life. Dr. Hertoghe has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many are deficient with regard to GH production. These were patients who already had their thyroid hormones replaced, if abnormal and had their sex hormones replaced when they were found to be low. But they lost hair, developed old looking faces with wrinkles, loss of subcutaneous fatty tissue giving the face a hollow appearance. They also had muscle and joint pains and thin skin, particularly over the back of their hands. He replaced their missing GH using daily GH self-injection with a tiny needle (similar to diabetes injections) and within 1.5 to 3 years the wrinkles disappeared, the faces started to look younger and patients did feel younger. Their muscle and joint pains had disappeared and their hair grew back. The dosage range is between 0.1mg and 0.3mg, a tiny amount of GH daily. This is not inexpensive, but some health care plans pay for this, as a lack of GH is a true hormone deficiency.

Often it is a single limiting organ that determines when we die, typically the heart, lungs, brain, liver, kidneys, small bowel, pancreas or bone marrow. Organ transplants can add years of life, but it can be cumbersome to find a suitable donor. Another limitation is, as one study showed, that only 40% to 60% of organ transplants are surviving 8 years after doing the transplant surgery.

Stem cell therapies are other ways to prolong life. More research is needed to perfect this, but essentially 220 different cell types could be derived from stem cells in the future to replace malfunctioning organs.

Life Extended By Several Decades

Life Extended By Several Decades


The dream of staying younger for longer can be a reality today, if you are willing to discipline yourself to watch what you are eating (Mediterranean type diet), exercise regularly and have a positive psychological attitude. If the outdoor air is poor where you live, you may want to consider moving to a place with good air quality. Sleep well for 7 ½ hours every night and retire not later than 10 to 11PM. You need to be asleep between midnight and 3AM as the growth hormone peak occurs at that time. Take supplements that contain longevity micronutrients (magnesium, vitamins A, C, D, E, B6, B12, Co-Q-10, selenium, zinc, iron in premenopausal women etc.). Replace all missing hormones with bioidentical ones, like thyroid hormones (T3 and T4), sex hormones, DHEA and GH. Stem cell therapy and telomerase activators for cell rejuvenation will also have more of a place in the future.

Even, if you do only part of this reversing aging program you will slow down aging.