• Beware Of Arsenic In US Wines

    Beware Of Arsenic In US Wines

    A former wine industry employee warns to beware of arsenic in US wines. Recently wine testers detected that many California wines contain high amounts of arsenic. Here is a full list of wines where arsenic was found. Often it is the cheaper wines that have the highest arsenic content. Trader Joe’s has a problem … [Read More...]

  • Resistance Training In Seniors Is Essential For Healthy Aging

    Resistance Training In Seniors Is Essential For Healthy Aging

    The National Strength and Conditioning Association restated that resistance training in seniors is essential for healthy aging. In a summary statement the association said: ”Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat muscle … [Read More...]

  • Connection Between Parkinson’s Disease And The Removal Of The Appendix

    Connection Between Parkinson’s Disease And The Removal Of The Appendix

    In the first place, a large study from Cleveland Medical Center found a connection between Parkinson’s disease and the removal of the appendix. It is important to realize that Dr. Mohammed Z. Sheriff who was the main investigator assembled 62.2 million patients’ records. Of these 488,190 (0.78%) patients had an … [Read More...]

  • How Healthy Is Food From The Supermarket?

    How Healthy Is Food From The Supermarket?

    I am asking the question here: “how healthy is food from the supermarket?” We tend to assume that food we buy at the supermarket would be safe to eat. Think again, because below I will explain why it is NOT safe. The “dirty dozen” You may or may not have heard about the “dirty dozen”. The Environmental Working … [Read More...]

  • Fasting Mimicking Diet For 5 Days Every Month

    Fasting Mimicking Diet For 5 Days Every Month

    In December 2017 I heard Dr. Longo speak at a medical conference in Las Vegas. He suggested the use of the fasting mimicking diet for 5 days every month. I am getting into the age group where a little help from nature would not harm (I am 74 years old). I started immediately in December 2017 to do a fasting … [Read More...]

  • The Best Ways To Prevent Cancer

    The Best Ways To Prevent Cancer

    Cancer is the second leading cause of death, that’s why it is important to learn about the best ways to prevent cancer. Generally speaking you want to remove cancer-producing substances (carcinogens) from your diet. But diet is only part of your lifestyle that can contribute to cancer. I shall list some of the more … [Read More...]

    Sep
    14
    2019

    Beware Of Arsenic In US Wines

    A former wine industry employee warns to beware of arsenic in US wines. Recently wine testers detected that many California wines contain high amounts of arsenic. Here is a full list of wines where arsenic was found. Often it is the cheaper wines that have the highest arsenic content.

    Trader Joe’s has a problem with three wines. The 2 dollar Zinfandel (“Two Buck Chuck)”, their “Menage a Trois Moscato” and “Franzia White Grenache” were too high in arsenic. They had 3-5 times the allowable amount of arsenic than the limit that is acceptable for drinking water.

    The lawyers of a lawsuit against the wine industry think that the norm for arsenic content in wine should be the same as the one established for drinking water. However, the wine industry is defending itself saying that people drink more water than wine.

    Arsenic in rice

    In the past there were high arsenic levels in rice.  An investigation found the high levels of arsenic in rice linked to high levels of arsenic in soil. By and large high arsenic levels in rice come from inadvertent human poisoning. As explained in the Consumers Report high arsenic values were found in rice grown in these states: Arkansas, Louisiana, Missouri, and Texas. These are the same states, where farmers grew cotton in the past. The U.S. has been the world’s leading user of arsenic at that time. Since 1910 about 1.6 million tons of arsenic been in use for agricultural/industrial purposes. Half of this occurred since the mid-1960s. Although arsenic is banned as an insecticide since the 1980’s, residues from the decades of use still linger on in agricultural soil today. For decades arsenic compounds were used for decades in an attempt to combat the boll weevil beetle.

    Arsenic in grape juice, apple juice and chicken meat

    Arsenic containing insecticides are also in use in the fruit growing industry. This explains the presence of arsenic in grape juice and apple juice. Another source of contamination with arsenic compounds comes from chicken feed that the chicken farmer uses to promote growth. As a result arsenic will be in chicken meat. For this reason alone it is recommendable to eat organic chicken that is free of arsenic.

    Keep in mind that brown rice has persistently tested higher in arsenic than white rice.

    Beware of arsenic in US wines and in your food

    We know for some time now that chicken raised in farms have arsenic in their meat because of the practice to feed arsenic compounds to promote growth. Arsenic is a carcinogen, and is causing many cancers. As the last link said, there is a great need to regulate the food industry and check for arsenic contamination of food in general as well.

    How do wine growers introduce arsenic into wine?

    There are several possibilities how wine could become contaminated with arsenic. The example of arsenic in rice taught us that old cotton fields where in the past arsenic containing pesticides were in use could be the source of arsenic in rice today. If wine is grown in similar soil that has contamination with arsenic , it likely could get into the grapes.

    At this point there has not been an investigation into arsenic in wine. The fact that the majority of wines had high arsenic values makes me believe that the wine growers spray arsenic compounds onto the leaves and grapes of wine plants to treat for various pests.

    Organic wine

    Organic wine must have a certification by an independent third-party organization. This organization does annual audits on vineyards. The grapes they grow and the soil on which the vine plants grow have to all be examined. Strict standards apply and the organic winegrower has to comply with them to receive the organic certification. Not only is there supervision by the organic certification body, but also by the department of agriculture. The wine grower cannot sell wine as “organic”, if it is not certified.

    If you want arsenic free wine, buy organic wine. Here is a brief description of what certified organic wine is.

    What arsenic does to your body

    Long-term exposure to low doses of arsenic can interrupt the way cells communicate and function. It can contribute to developing diabetes, cancer, vascular disease and lung disease. In addition, high levels of arsenic can cause skin cancer, bladder cancer, lung cancer and heart attacks. It is the inorganic arsenic compounds that are more toxic. This is what researchers found in water and unfortunately also in wine. Organic arsenic compounds as found in seafood are less toxic.

    Beware Of Arsenic In US Wines

    Beware Of Arsenic In US Wines

    Conclusion

    There are a lot of unanswered questions regarding arsenic in regular wines. In the US the limit for arsenic in drinking water is 10 parts per billion (ppb). Wines on average have 24 ppb of arsenic in it. A legal case is presently awaiting a trial. The issue is whether the arsenic limits in drinking water also apply arsenic limits in wine. The wine industry is adamant that people drink more water than wine, so one could not compare the two. But the wine industry also wants to sell more wine.

    You can switch to an organic wine, which by definition should have less arsenic in it. Arsenic can cause lung disease and various cancers (lung and kidneys). If you drink very little or moderately, you are fairly safe from toxic effects of arsenic. But this topic needs further evaluation, and caution is in order.

    Sep
    07
    2019

    Resistance Training In Seniors Is Essential For Healthy Aging

    The National Strength and Conditioning Association restated that resistance training in seniors is essential for healthy aging.

    In a summary statement the association said: ”Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat muscle strength loss, muscle mass loss (sarcopenia), physiological vulnerability (frailty), and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, and quality of life.”

    This research is not new. But seniors seem to overlook this and prefer to sit around and talk to friends. It is easy to forget going to the gym and work with exercise equipment at least 3 times per week.

    Preventing sarcopenia in seniors

    In order to prevent falls, the senior needs muscles that are powerful enough to maintain the balance. To achieve this in senior years, it would help to visit a gym three to five times per week and exercise with exercise machines used for resistance training. ( I usually go 5 to 7 times per week and work on 10 weight machines. I have noticed that my strength has improved by doing this persistently.

    The authors said in the Position Statement that aging is associated with a variety of biological changes. These can lead to a reduction in skeletal muscle mass, strength and function. This increases the risk of falls. Research has shown that resistance training is a powerful tool to combat the loss of muscle strength and muscle mass. This helps to slow the aging process and prevent falls and fractures.

    Poor compliance rate of older adults

    Despite the knowledge that resistance training can prevent falls and fractures only 8.7% of adults above the age of 75 in the US are using fitness facilities for resistance exercises.

    Resistance Training In Seniors Is Essential For Healthy Aging

    Resistance Training In Seniors Is Essential For Healthy Aging

    Conclusion

    A new Position paper was published to point out the importance for seniors to engage in resistance training. Only 8.7% of adult above the age of 75 in the US are actually following this advice. This puts the majority of older residents in the US at risk of falling. Once you fall, you can succumb to a fracture of a bone. Typically fractures in seniors are due to muscle weakness. The Position paper has laid out the research, the exact exercises and follow-up data on resistance training. Those who have engaged in a resistance-training program have enjoyed many benefits. The evidence is very convincing that resistance training will indeed help prevent falls and injuries. It will also be of benefit to improve the quality of life in older age.

    Aug
    24
    2019

    Connection Between Parkinson’s Disease And The Removal Of The Appendix

    In the first place, a large study from Cleveland Medical Center found a connection between Parkinson’s disease and the removal of the appendix. It is important to realize that Dr. Mohammed Z. Sheriff who was the main investigator assembled 62.2 million patients’ records. Of these 488,190 (0.78%) patients had an appendectomy done. 4,470 (0.92%) among these patients went on with a diagnosis of Parkinson’s disease. Of the remaining 61.7 million patients physicians eventually diagnosed 177,230 individuals (0.29%) with Parkinson’s disease. This means that the patients with a prior appendectomy had a 3.17-fold higher risk to develop Parkinson’s disease. Whoever did not have their appendix removed had a lower risk to develop Parkinson’s disease.

    Older, smaller studies in the past were ambiguous

    A 2016 Movements Disorders study with 1.5 million people in Denmark found that patients who had an appendectomy were a slightly higher risk of developing Parkinson’s disease later in life.

    In contrast, a 2018 Science Translational Medicine study found the opposite among 1.6 million Swedes. Patients who had an appendectomy had a lower risk of developing Parkinson’s disease and there was a delay in the onset of it.

    It was this discrepancy what motivated Dr. Mohammed Z. Sheriff to design the much larger study that he carried out. He presented the findings at the 2019 Digestive Disease Week meeting that took place May 18–21 in San Diego, CA.

    Alpha-synuclein associated with Parkinson’s disease

    At the same time other investigators found that alpha-synuclein, an abnormal protein in nerve cells, is important for the development of Parkinson’s disease. It plays a role in patients with appendicitis who need surgery. But it also is present in the substantia nigra in the brain of patients with Parkinson’s disease. Notably, patients with Parkinson’s disease often have problems with their balance, muscle rigidly, tremor and slowness of movements.

    Indeed, alpha-synuclein has become an important marker for the development of Parkinson’s disease. This publication indicates that monocytes that are activated by the presence of alpha-synuclein can cause significantly more inflammation in the nerve cells of the substantia nigra in the brain. Other authors postulate that oxidative stress in vagal neurons may lead to alpha-synuclein, which can be transported from foci such as in the appendix to the substantia nigra in the brain. More recent studies have shown alpha-synuclein in the gut of patients with Parkinson’ disease according to Dr. Sheriff. In particular, it clearly shows that our gut biome plays a role in the development of disease.

    Older people affected by Parkinson’s disease

    Certainly, it is mostly people above the age of 60 that come down with Parkinson’s disease. Another key point is that there is no known effective treatment for Parkinson’s disease. However, the new information that alpha-synuclein is a factor in the early stages of Parkinson’s disease is most compelling evidence. By and large, this process leads to toxic clumps of Lewy bodies in nerve cells of the brain and in the gut wall including the appendix. Nobody knows exactly the meaning of Lewy bodies and alpha-synuclein. But if they are playing a part in the initiation of Parkinson’s disease, medications that fight oxidative stress in the nervous system may be a new approach to treating Parkinson’s disease. There is a need for more research.

    New approaches to treat Parkinson’s disease

    Here is a publication that points out that existing treatment for Parkinson’s disease does not include targeting alpha-synuclein. In the future, these authors state, this will change, as immunotherapy directed at alpha-synuclein will interrupt the development of Parkinson’s disease. Here is another publication that stresses the importance of alpha-synuclein in the development of Parkinson’s disease. It points to testing new therapies in animal experiments and in clinical trials.

    Connection Between Parkinson’s Disease And The Removal Of The Appendix

    Connection Between Parkinson’s Disease And The Removal Of The Appendix

    Conclusion

    The observation that people who had an appendectomy have a 3.17-fold higher risk to develop Parkinson’s disease led to more investigations. It became obvious that an alpha-synuclein accumulation in the nerve cells of the gut wall was playing a role in the disease and formed Lewy bodies. It confirms the concept that disease processes can start with our gut biome. These cells can travel via the vagal nerve into the part of the central nervous system, called substantia nigra. It is there that the dopamine producing nerve cells reside. Destruction of these dopaminergic nerve cells leads to the symptoms of Parkinson’s disease. One of the new approaches to treat Parkinson’s disease is by immunotherapy where antibodies destroy the alpha-synuclein protein. However, clinical trials will have to follow that are testing this new treatment possibility.

    Aug
    17
    2019

    How Healthy Is Food From The Supermarket?

    I am asking the question here: “how healthy is food from the supermarket?” We tend to assume that food we buy at the supermarket would be safe to eat. Think again, because below I will explain why it is NOT safe.

    The “dirty dozen”

    You may or may not have heard about the “dirty dozen”. The Environmental Working Group (EWG) is a non-profit organization that monitors fruit and vegetables for insecticide residues. For 2019 they have determined these unhealthy dozen of fruit and vegetables: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and peppers (hot and bell peppers). Yes, you counted right, this “dozen” actually consists of 13 items.

    When I want to buy any of these fruit, I strictly get fruit and vegetables, which are organic. If this is not available in the regular supermarket, I go to the health food store and buy organic fruit and vegetables there. Local farmers’ markets also offer organically grown produce. Every year the EWG brings out an up-to-date list of the dirty dozen. If an item is not on this list, you can assume that it is safe to eat.

    Sugar and too many starches are the next problem

    How healthy is food from the supermarket? We said we wanted healthy food. Unfortunately ample consumption of sugar and starchy foods end up as belly fat and also as atheromatous deposits in the arteries. I do not eat bread unless it is 100% rye, but then only 1 or 2 slices occasionally. I do not eat potatoes, rice or pasta. Those who love pasta can eat the pasta-look-alike, called shirataki, which is made from the glucomannan root (also known as konjac root). The carbs here are bound to fiber, which digest a lot slower than regular pasta. So, this means that you are bypassing the section in the supermarket where they sell muffins, donuts etc.

    Processed foods

    In the center of the supermarket you find all kinds of processed foods. They are usually full of sugar, salt and unhealthy fats (hydrogenated fats). People who eat a lot of processed foods are more prone to get heart attacks, strokes and may even come down with cancer. It is not the kind of food that I want. Instead I like whole foods like organic apples, berries and raw or cooked vegetables.

    Fish section

    I like salmon, sole, cod, halibut, trout, mussels, shrimp and squid. But I am careful not to load up on the big predator fish like tuna. One has to be careful about methylmercury content in fish. I reviewed fish, mercury contamination and the benefits in this link.

    As this link shows, there are low, medium and high methylmercury contaminated fish. The higher the fish is in the predator chain, the higher the methylmercury content. This is of particular concern for pregnant women as mercury is toxic for the fetal brain tissue. But they can consume low mercury fish and shellfish, like mackerel, herring, wild salmon, shrimps or clams. I figure, what’s good for women who are pregnant is good for other people. As a result, I limit my fish meals to the low methylmercury contaminated fish category.

    How healthy is food from the supermarket – Meat section

    Now your shopping trip becomes problematical. There has been news from the Word Health Organization at the end of 2015 that red meat and red meat products are class 1 carcinogens.

    This would mean that you may come down with colorectal cancer, if you consume red meat and red meat products regularly. This is when I stopped eating red meat and red meat products like prosciutto. Unfortunately this warning includes pork, lamb and all sausages as well. In the meantime further research has shown that antibiotics that are fed to beef before they are slaughtered get into the meat and change the human bowel flora when red meat or red meat products are consumed.

    Trimethylamine N-oxide (TMAO)

    There is a change in bowel flora that causes chemical reactions in the gut with the consumption of beef and eggs. Beef contains carnitine, which can lead to the production of TMAO (trimethylamine N-oxide).

    Egg yolk contains choline, which also raises TMAO levels in the blood.

    In the following study 113 healthy men and women consumed either a meat diet (beef), white meat diet or protein from non-meat sources. After one month the beef group had triple the amount of TMAO in their blood compared to the other two diets.

    Interestingly, when the diets were switched the TMAO levels normalized again in the former beefeaters, when consuming white meat or protein from non-meat sources.

    What meat am I shopping for?

    I recommend not to eat beef more often than once per week and to eat only grass-fed beef. I eat organic chicken and ground turkey breast meat from health food stores (the turkeys are NOT fed antibiotics). Otherwise I eat seafood, cheese from non-recombinant growth hormone milk. This means that I only buy European import cheese or Canadian cheese. In the US you have to ask for organic milk and organic milk products.

    The deep frozen section

    I look for deep frozen vegetables, fruit, and fish as well as meats. As vegetables are quickly readied for the freezer, their vitamin content can be higher than that of a vegetable that has spent 8 days in transit from the field to the produce department. The deep frozen section also gives you access to a lot of variety. You’ll be able to enjoy some organic strawberries, even when they are not in season. Read the labels, as some fruit have been packaged with sugar syrup. Look for the varieties, where no sugar has been added. The frozen section also contains some highly processed items: deep-fried foods and dessert selections, which have nothing to do with health, so I avoid them.

    Canned foods

    Canned foods can be useful, as long as you are dealing with fruit that are canned in their juices and not in sugar syrup. The vegetables are less valuable in vitamins than their deep frozen counterparts. Watch out for varieties, where less salt is added. The label will tell you ”low sodium”. Also pay attention to the cans. Those that are not lined with BPH have a label that emphasizes this. You can avoid this by buying canned food in glass jars, such as tomato sauce.

    Cosmetics

    You will not have to navigate all the aisles, except for your cleaning products and your cosmetics. These have their own problems: lots of cosmetics contain Parabens. Leave them on the shelf, and be aware that some cleaning products can be hazardous too. Pick environmentally friendly, non-toxic products!

    Staples you need

    There are some staples, which you will also require: olive oil, some olives, almonds or macadamia nuts (preferably raw). The one cereal product, which is valuable will be coarse rolled oats and some pot barley. Both varieties carry a lot of fibre, which makes them very useful food staples. Avoid the “quick cooking” or “instant” oats. Due to the processing, the carbohydrates are absorbed a lot faster and consequently trigger a higher insulin response.

    Drinks

    You will wonder about drinks next. Having passed the colas, ginger ales and other sugar pops you may eye the diet drinks. Beware of drinks sweetened with aspartame. There is increasing evidence that phenylalanine (brand names: Aspartame, NutraSweet and Sweet’N Low) is not a “harmless” sweetener. Newer research has shown that it can cause gastroesophageal reflux (=GERD) and migraine headaches. Stevia, a sweetener from a South American plant, does not have harmful effects. Stevia is safe to use, as it does not cause an insulin response. You are best served with mineral water, purified drinking water, herb teas, tea or coffee. Fruit juices do have vitamins and minerals, but they are high in sugar causing an insulin release.

    What is in fruit juices?

    You would not really eat 3 large apples in one sitting? Probably not! So why insist on drinking 8 oz. of apple juice? You’ll ingest all the sugar and forgo the fibre! You also notice that a lot of fruit juices have been mixed with sugar, water, artificial flavor, some color, and as an apology some vitamin C has been added. They are appearing on the shelves as “a good source of vitamin C”. In reality we are dealing with flavoured, colorful sugar water. Use your own judgement, whether you want to spend your dollars on this selection!

    Power bars, snacks

    In the aisle adjacent to the pop you will very likely encounter a huge selection of convenience and snack foods. They have several things in common: you have met them on TV, some will be high in starches and fat (chips), others will be high in starches, sugar, and fat (cookies, donuts, cream pastries), and we are dealing with trans fats. Do take time to read the listed ingredients, and then decide, whether you and those who eat in your household deserve nutritional garbage. 

    How Healthy Is Food From The Supermarket?

    How Healthy Is Food From The Supermarket?

    Conclusion

    We have now completed our round trip in the supermarket. You may still be in mild shock, noticing that “healthy” foods are not the general rule on the shelves. When we buy vegetables and fruit we have to be aware of the “dirty dozen”, which is contaminated with insecticides. We will not buy anything on that list, but buy instead the organic version. You may have to go to the health food store to get these items. Red meat and red meat products produce carcinogens in the human gut. It seems to stem from antibiotics that are used in beef farms and chicken farms. With chicken I buy organic chicken. With beef you need to be more careful and reduce the consumption to once per week and eat only grass-fed beef.

    It is tricky to buy healthy food from the supermarket

    Much of the bakery section is useless. It consists of empty starch that is digested into sugar and leads to an insulin response. I avoid the processed food section, which contains unhealthy ingredients. Fish is great as long as it does not have too much methylmercury in it. Deep frozen foods may be useful.

    Shopping for healthy foods from the supermarket has become more complicated than it was in the past. I only select healthy items and supplement the rest from the health food store. This way I get what I need and avoid the pitfalls of merchandise, which is not beneficial.

    Aug
    10
    2019

    Fasting Mimicking Diet For 5 Days Every Month

    In December 2017 I heard Dr. Longo speak at a medical conference in Las Vegas. He suggested the use of the fasting mimicking diet for 5 days every month. I am getting into the age group where a little help from nature would not harm (I am 74 years old). I started immediately in December 2017 to do a fasting mimicking diet (FMD) for 5 days.

    Effects of fasting mimicking diet

    In the beginning you just notice that you are not as hungry as you thought you would be, because you do take in three mini meals of about 200 calories each, which curbs your appetite. It is also important to consume enough liquids. Please note: liquids! Not liquor! Wine, beer or any alcoholic drinks are not part of the diet. You can drink water, but, this may get boring, and you can take water with lemon, herbal teas, black tea and coffee, as long as you stay away from sugar-laced drinks.

    How the FMD works

    Your total calorie intake will amount to no more than 600 calories per day for the 5 days where you do the fasting mimicking diet. Your body mass index (BMI) decreases between 0.1 and 0.4 per day to a total of 0.5 to 0.9 for the 5 days. This does not seem much, but if it is accumulating every month, a person who is obese now could have a normal weight within one year. The first day of this fast may present some challenges. I found that in the afternoon I felt hungry. What helped was a hot drink( tea, coffee, clear broth). Day two was better, and from day three it has become a routine. There are  no ferocious hunger pangs, no headaches or feelings of weakness or tiredness. I am always surprised that my energy level is improving when I do the fasting mimicking diet for 5 days every month.Dr. Longo suggests not to exercise during the fast. It is obvious that this time is not suitable for half- marathons or taxing hikes, but I found that thirty minutes of aerobics and thirty minutes of weight training felt good. Listen to your body! If you feel lightheaded at any time, stop! The emphasis is on “moderate”.

    Dr. Longo noticed the following findings in a mouse model as well as on humans. I summarized this before in a previous blog:

    Specific results when on the fasting mimicking diet for 5 days every month

    • Obesity diminishes, because of the weight loss effect due to missing calories.
    • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
    • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
    • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
    • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
    • Prevention of heart attacks and strokes because of reduction of LDL, triglycerides and CRP
    • Cancer cure rates improve by protecting normal cells, the bone marrow and stimulating the immune cells
    • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect leads to less disease in older age.

    Meal samples of fasting mimicking diet

    Dr. Longo developed a kit containing all pre-packaged foods for 5 days under the name “ProLon Fasting Mimicking Diet”. The package is not larger than a shoebox, and the diet is plant-based, has some nutrition bars, drinks as well as freeze-dried soups. You can argue about the nutritional value, as it has an average rating of 3.5 out of 5. It also comes in at a hefty price of 300.00 USD. In reality it is a matter of calorie-math to consume very little food. There are plenty of tables available on the Internet that tell you the nutritional value of foods, and it does not take much effort to compose your own menu.

    Here is a fairly typical list of foods

    Breakfast: A typical breakfast consists of 2 slices of rye crisp bread (Wasa or Ryvita) with a bit of almond butter on it, a cup of coffee and either black or with stevia and milk.

    Lunch: 8 oz. of tomato soup and coffee or tea.

    Dinner: A tossed salad with organic bell peppers, ½ tomato, and two thin slices of avocado, vinegar and 1 tablespoon of olive oil.

    Here is an alternative meal sample:

    Breakfast: Eat a nutrition bar that is based on nuts. It should not be more than 250 calories. Alternatively make your own! Have tea or coffee.

    Lunch: 8 oz. of homemade vegetable soup without the addition of pasta or beans.

    Dinner: Miso soup and 4 rice crackers, alternatively a small tossed salad with olive oil and vinegar.

    Results of fasting mimicking diet for 5 days every month

    Here are typical results that I found over several months. I am using body composition scales every day to measure my weight, body fat percentage, visceral fat percentage, muscle percentage, calories burnt and the BMI.

    One month the BMI went from 21.9 to 21.1 during a 5-day FMD. Another month the BMI experienced a reduction from 21.7 to 21. 2. Here is a list of the some of the 5-day losses of my BMI on a couple of occasions: 0.8, 0.4, 0.9, 0.7, 0.6, 0.5, 0.7 and so on.

    It is important that you are not going on an eating binge after those five days. The FMD conditioned your body to be content with very small amounts of food. Enjoy your food, but stick to moderate portions.

    Discussion of fasting mimicking diet for 5 days every month

    An intermittent fasting mimicking diet was shown to have a diversified positive health effect in both animal models and humans. For instance, inflammatory bowel disease improves on FMD by improving the bowel microbiota and by promoting the intestinal regeneration.

    Intermittent fasting, as this article shows, can prevent age-associated diseases.

    This article suggests that T-killer cells that attack cancers are promoted by the intermittent fasting mimicking diet.

    A FMD in type 1 diabetic patients has been shown to restore insulin generation in islets of the pancreas of these patients. The result was an improvement of their type 1 diabetes.

    More research data on fasting mimicking diet

    A clinical trial with 100 subjects was undertaken by Dr. Longo and his research team. He measured markers after 3 cycles of a fasting mimicking diet for 5 days every month. They found that the FMD reduced aging markers, improved diabetes and reduced susceptibility for cancer and cardiovascular disease. In another publication Dr. Longo and co-authors describe how autoimmune diseases can be improved by the use the fasting mimicking diet for 5 days every month.

    Another publication by Dr. Longo describes that “age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease, Parkinson’s disease and stroke” can be prevented by fasting mimicking diet for 5 days every month.

    Even cancer prevention and cancer treatment can be helped by the fasting mimicking diet.  The FMD makes chemotherapy more tolerable.

    Fasting Mimicking Diet For 5 Days Every Month

    Fasting Mimicking Diet For 5 Days Every Month

    Conclusion

    I have shown that with the fasting mimicking diet (FMD) done for 5 days in every month you can lower your body mass index (BMI) by 0.4 to 0.9 units. On the long-term this helps you to keep your BMI stable and in the 21.0 to 22.0 range. Dr. Longo has researched the effect of the FMD in both mice and humans. He found that you age better with less age-related diseases. In addition, inflammatory bowel disease, autoimmune diseases like MS, rheumatoid arthritis and type-1 diabetes improve. Cancer patients who need chemotherapy tolerate it better. Their immune system also produces more killer T cells that destroy cancer cells. The FMD prevents heart attacks, strokes and cancer. Dr. Longo also has shown that there is stimulation of stem cell production and telomeres are increasing in length. Telomeres are important for longevity, which allows you to age healthier with less disease.

    Aug
    03
    2019

    The Best Ways To Prevent Cancer

    Cancer is the second leading cause of death, that’s why it is important to learn about the best ways to prevent cancer. Generally speaking you want to remove cancer-producing substances (carcinogens) from your diet. But diet is only part of your lifestyle that can contribute to cancer. I shall list some of the more important dietary factors below and briefly touch on important other factors.

    Avoid burning your meat

    When you use the BBQ, you should avoid burning your meat. Even though the marks of “charring” are considered desirable on meat from the grill, this is really burnt! As a matter of fact it is a lot better to use a slow cooker at low heat and simply cook your food longer. This way you don’t create carcinogens. Avoiding to burn your meat is particularly important for the red meats.

    Sugar and an overabundance of starchy foods can cause cancer

    You never thought that sugar and an overabundance of starchy foods could cause cancer, but they do. The reason is that the metabolism of cancer cells is using 10- to 12-times more sugar than the metabolism of normal cells. The worst thing a cancer patient can do is to over-consume sugar. Replace sugar by stevia, which is a harmless, plant-based sweetener and does not lead to an insulin reaction. Avoid all other sugar substitutes, as there are other heath problems with most of them.

    Avoid phthalates

    Those who have a craving for macaroni and cheese are out of luck. This food contains phthalates that are part of the ingredients of almost every sample of cheese powder used to manufacture macaroni and cheese. Phthalates can cause infertility and breast cancer. So you must definitely avoid macaroni and cheese, at least the stuff from the box. Prepare your own!

    A high fat diet

    What does a high fat diet do? It increases the risk for breast cancer. But it can also increase colorectal cancer risk. Limit your fat intake to about 10% of saturated fat. That is the recommendation of the FDA. 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. You can also enjoy shrimps and prawns.

    Take high dose vitamin D3 supplements

    High dose vitamin D3 supplements help you to avoid cancer. There are strong statistics 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 make sure that you absorb enough vitamin D3. There are slow and fast absorbers and the only thing to know how well your gut absorbs vitamin D3 is in doing this blood test.

    Also, curcumin (turmeric) 500 mg once per day is good for cancer prevention.

    Take enough fiber

    Make sure you take enough fiber, which does not only reduce colorectal cancer, but also many other cancers. When you eat plant-based food, you automatically get fiber in it. North Americans are not consuming enough fiber in their diet.

    Avoid processed meat and too much red meat consumption

    Processed meat and red meat cause cancer.

    Beef, lamb and pork seem to contribute to causing cancer according to the WHO. Use common sense and eat fish, chicken and turkey. Reduce your beef consumption. My grandmother served beef as a Sunday dish.The rest of the week simple, plant-based foods appeared on the table. Ask your grandmother, what she used to cook. Or ask your mother what she ate as a child.

    Eat moderate amounts of fruit and vegetables

    The claim that fruit and vegetables would protect you from cancer is not as solid as researchers thought of in the past. Newer research has shown that a basic intake of fruit and vegetables is needed for nutrients, but consuming more than that will NOT protect you from cancer.

    This link explains that eating more vegetables or fruit beyond a certain point will not do harm, but will not protect you further from cancer.

    Drink green tea or black tea

    If you like tea, drink green tea or black tea. Sweeten it with stevia, but not with sugar. Tea has been shown to have cancer prevention properties.

    Avoid alcohol consumption to prevent cancer.

    Coffee is a healthy drink and it has mild anti-cancer effects as well. It does not matter whether you drink it caffeinated or decaffeinated.

    Other lifestyle issues

    Quit smoking

    If you are still smoking, quit smoking! Smoking 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. In addition your taste buds are satisfied, so your hunger for food is more controlled. The end result is that you will not gain weight.

    Prevent obesity and type 2 diabetes

    This will help prevent obesity and type 2 diabetes, both of which are established risk factors to develop cancer. Here is a review that shows you, which cancer types are caused by obesity. With regard to diabetes, there is a strong association to developing liver cancer, pancreatic cancer and endometrial cancer (=uterine cancer). There is a lesser risk (only 1.2 to 1.5-fold) to develop cancer of the colon and rectum, breast cancer and bladder cancer.

    Pollution

    Poor air quality with pollution can also be a factor in causing cancer. Pollution does not stay local, but travels through the stratosphere around the globe. The result is that now 10 to 15% of lung cancer in the US occurs in patients who never smoked. This translates into 16,000 to 24,000 deaths annually of never-smokers in the US. In certain cities such as Beijing lung cancer rates have doubled in 9 years between 2002 and 2011. Lung cancer in non-smokers can be caused from exposure to radon, to second-hand tobacco smoke, and other indoor air pollutants.

    Bioidentical hormone replacement

    When males do not replace missing testosterone in andropause they are much more prone to develop prostate cancer. Similarly, when women are menopausal and do not get progesterone supplementation, they develop a higher amount of breast cancer due to estrogen dominance. It follows from this that bioidentical hormone replacement in menopause and andropause will help to prevent prostate cancer and breast cancer.

    The Best Ways To Prevent Cancer

    The Best Ways To Prevent Cancer

    Conclusion

    There is strong evidence that certain foods can cause cancer. Other foods including supplements like curcumin and vitamin D3 can help prevent cancer. Basically, you want to avoid all that is known to cause cancer and eat more of the healthy foods that do not cause cancer. This will help to decline your cancer risk. I suggest that in addition you should quit smoking, avoid pollution as much as possible, reduce excessive alcohol intake and watch your calorie intake. By doing this you prevent obesity and type 2 diabetes, and you will move into the low-risk cancer group. We all need to work on this on an ongoing basis.

    Practical hints regarding the best ways to prevent cancer

    The best ways to prevent cancer is to avoid processed red meat and all other processed foods. Eat more vegetables, fruit, wild salmon and other seafood. Don’t eat red meat more often than once a week and make it red meat from grass fed animals. In addition exercise regularly, get enough sleep and practice some form of relaxation (yoga, Tai Chi, self-hypnosis etc.). This lifestyle will not only prevent heart attacks and strokes, but also the majority of cancers.

    Previously published here.

    Jul
    27
    2019

    Occasional and moderate drinkers have lower mortality rates

    A recent study showed that occasional and moderate drinkers have lower mortality rates. The study came from the Columbia University, New York and was done with a senior population in the US. (7,904 seniors born between 1931 and 1941). The researchers followed this population for 16 years, from 1998 to 2014. There were 5 categories of drinking.

    5 drinking patterns

    Lifetime abstainers: had less than 12 drinks in their lives.

    Current abstainers: they drank in the past, but were abstainers during the present observation period.

    Heavy drinkers: drinking 3 glasses or more per day or binging more than 5 drinks in a single day. For women heavy drinking was defined as having more than 2 drinks per day or binging more than 4 drinks in a single day.

    Moderate drinkers: they drank 1 to 3 (men) or 1 to 2 (women) drinks per day 1 or more times per week.

    Occasional drinkers: they drank less than 1 day per week (for instance once or twice per month) and drinking a maximum of 3 drinks for men and 2 drinks max for women.

    Binge drinkers were incorporated into the heavy drinker category.

    Findings

    The key findings were that over 16 years occasional and moderate drinkers had a lower mortality than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality as well. The researchers depicted their data as survival curves in a graph. They also tabulated them as data.

    A male moderate drinker had a 35% lower mortality, a male current abstainer had a 73% increased mortality, a male lifetime abstainer had a 19% increased mortality and a male heavy drinker had a 20% increased mortality. The researchers set the male occasional drinkers as the reference at 100%.

    Women had the following results: a female moderate drinker had a 29% lower mortality, a female current abstainer had a 98% increased mortality, a female lifetime abstainer had a 71% increased mortality and a female heavy drinker had a 11% increased mortality. Again the female occasional drinkers were the reference set at 100%.

    Comments about the limitations of the study

    The researchers pointed out that the findings of the current abstainers were surprising. However, they were of the opinion that the volunteers in that group likely had health reasons why they quit drinking. If there were cardiac, pancreatic or liver problems (cirrhosis of the liver), these conditions may well have become the reason why they died earlier than the other groups.

    They also pointed out that various confounding factors could interfere with the study. Such factors as mental health, body mass index (BMI) or socioeconomic status could interfere with the findings of the study. Further, the researchers found that smoking status in men showed less influence on mortality than it did in females.

    Confounding factors

    The authors of the study pointed out that it went on for 16 years with many assessments of the drinking status on an ongoing basis. Other studies were one-point assessments, which are not as reliable.

    The authors were studying the effects of confounding factors, such as other diseases. They found that lung disease, depression, high blood pressure, stroke, heart disease, cancer and arthritis had their own effects on mortality figures. In addition they looked at the effects of daily activity difficulties, BMI, smoking status, education, age and race/ethnicity on mortality. When all of these confounding factors were normalized, occasional and moderate drinkers still had the lowest mortality.

    Graph regarding percentage of survival as a function of time

    One of the most convincing findings is the depiction of the data as a percentage of survival plotted as a function of time. This clearly shows that all the time over the entire 16 years the occasional and moderate drinkers had the longest survival times. It also shows clearly that the moderate drinkers lived longer than the occasional drinkers.

    Discussion

    We know from other studies that moderate alcohol consumption prevents fatty deposits in coronary arteries. Over the centuries pathologists found that the arteries of alcohol consuming individuals were entirely clear of fatty deposits, although they died of other diseases. However, in heavy drinkers the balance tips and cardiovascular disease is more prominent. The biggest effect of reducing mortality likely comes from a reduction in cardiovascular disease. However, alcohol can also cause various cancers. Because of this you will want to keep alcohol consumption in the lower ranges.

    Occasional and moderate drinkers have lower mortality rates

    Occasional and moderate drinkers have lower mortality rates

    Conclusion

    An important large study involving 7,904 seniors in the US that lasted 16 years has shown the following findings: Occasional and moderate drinkers had a lower mortality rate than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality rate as well. The researcher examined possible confounding factors, but after normalizing for these, the findings were still the same.

    The French paradox answered

    This study may explain the French paradox: the French eat cholesterol-rich foods. However, they live a long life without heart attacks. The difference to the US is probably that they consume red wine regularly. The study described here seems to indicate that occasional and moderate alcohol consumption prolongs life. It does not give anybody a ticket to overindulge, because “it is good for you”. The importance is the dosage: stay under the limit with your alcohol intake. Be an occasional consumer and don’t exceed the limit of moderate consumption. In this case you can raise a glass to your health!

    Jul
    20
    2019

    Common Drugs Have A Connection To Dementia Risk

    A recent publication stated that common drugs have a connection to dementia risk. The study had an observation time of 12 years (from 2004 to 2016) and involved 284,343 patients in the United Kingdom. There is a group of drugs, namely anticholinergic drugs, that were particularly strong with regard to causing side effects of dementia. A variety of anticholinergic drugs exist, such as antidepressants like paroxetine or amitriptyline. But there are other anticholinergic drugs like bladder antispasmodics (they also go by the name bladder antimuscarinics, such as oxybutynin or tolterodine). Other anticholinergic medications are antipsychotics that are in use for psychotic diseases. Examples are chlorpromazine or olanzapine. Anti-epileptic drugs also belong into the anticholinergic drug group. Common anti-epileptic drugs are oxcarbazepine or carbamazepine.

    The researchers found that 58,769 of the patients that took strong long-term anticholinergic medication developed a dementia diagnosis.

    More about the study

    The researchers found that the risk of developing dementia for those who consumed only a few anticholinergic drugs was low. It amounted to only 6%. In contrast, patients who took a lot of anticholinergic drugs at least for 3 years or more developed dementia in 49% of all cases, which is quite a significant amount.

    Dr. Douglas Scharre, director of the division of cognitive neurology at the Ohio State University Wexner Medical Center in Columbus was not involved in the study. He said: ”I spend a lot of my time in the memory disorder clinic seeing geriatric patients and taking people off medications, mostly those medications that have anticholinergic properties. Many times there can be another drug out there that has less anticholinergic impact or is non-anticholinergic that may work.”

    Risk-benefit discussion

    He went on to say that some drugs are really necessary to control a psychosis or seizures, so it is a matter of discussing with the physician whether it is worth taking a risk of possible dementia versus a risk of a flare-up of psychosis or of a seizure.

    More statistics

    Patients who received treatment for depression with anticholinergic antidepressants had a risk of 29% of developing dementia. Anticholinergic anti-Parkinson drugs had an association of a rate of 52% of dementia. Anti-psychotic drugs led to dementia in 70% of the treated cases. Bladder relaxing medications (medically called antimuscarinic drugs) had a risk of 65% to cause dementia. Finally, anti-epileptic drugs had a risk of causing dementia in 39%.

    The researchers noted that these findings highlight how important it is reducing exposure to anticholinergic drugs in middle-aged and older people.

    Serious side effects from other medication

    Unfortunately there is a history of serious side effects regarding several medications.

    Tardive dyskinesia with antipsychotics

    Long-term treatment of schizophrenia with antipsychotic drugs can cause severe side effects. One of the more severe side effects is tardive dyskinesia, which occurs in 5% per year of antipsychotic medication use, and in about 1%-2% of these it is severely disfiguring the face. Tardive dyskinesia can lead to permanent involuntary movements of the muscles around the mouth and the eyes. The jaw and the tongue may also show involuntary movements, and in time this leads to a disfigured look of the face, often with asymmetries between the right and left side of the face. Unfortunately, withdrawal of the antipsychotic medications will not improve the tardive dyskinesia. Often expensive lifelong Botox injection therapy every 6 to 8 weeks is necessary to alleviate some of the effects of this devastating dyskinesia.

    Side effects from antacid pills

    Lansoprazole (Prevacid) belongs to the proton pump inhibitors and is a very strong acid production inhibitor. Because it is so reliable in suppressing stomach acid, it is popular with the public. What is not so well known are the side effects of this drug. The most common side effects are about bone fractures, severe diarrhea, kidney damage, systemic lupus erythematosus and fundic gland polyps. These polyps can later turn into stomach cancer. Unfortunately, drug companies do not always report about the less frequent side effects.

    A rare side effect: muscle tremor

    One of these side effects is a muscle tremor (jerking movements or shaking). It is listed under the side effects way down the list where you may overlook this. To the patient it can be devastating as the symptoms are very similar to Parkinson’s disease. Imagine a 40-year old man taking this medicine for stomach acid and coming down with these muscle tremor symptoms! Fortunately, when you recognize the connection, you can stop the medication and the symptoms frequently go away or at least diminish.

    Rhabdomyolysis from statins

    When a patient is receiving statins because of high cholesterol, one of the possible side effects can be rhabdomyolysis. This typically presents with muscle weakness, fatigue, and lower urine output. The urine may be of a dark color. Confusion, vomiting and agitation can also set in. It is necessary to immediately recognize these type of side effects, and the statin drugs should be stopped. The patient requires a kidney specialist to watch the kidney function. Often these patients need treatment in hospital. 

    Cancer and heart attacks from synthetic hormones

    The “Women’s Health Initiative” with a study on 16,000 postmenopausal women had to be stopped prematurely in 2002. This was a study that examined the effects of two synthetic hormones, the estrogen Premarin and the progesterone-like substance Provera. The purpose of the study was to show whether heart attacks, osteoporosis and strokes would be reduced on hormone replacement compared to controls. But the results were shocking: the opposite was true! The risk in the treatment group for strokes was 41% higher than for the controls and for heart attacks it was 29% higher! But this was not all. The treatment group had twice as many blood clots in their legs and 26% more breast cancer. Colorectal cancer was 37% higher and Alzheimer was a whopping 76% higher than in the controls.

    Synthetic hormones caused estrogen dominance

    The synthetic hormones functioned like xenoestrogens, meaning that there was a partial resemblance of the synthetic hormones to estrogen and progesterone, blocking their hormone receptors, but not stimulating them. The end result was an estrogen dominance state in the blood, which caused all of the problems. When bioidentical hormone replacement is done with bioidentical estrogen and progesterone, the opposite is the case. Women live longer because they get less heart attacks and strokes; they also get less cancer. In Europe bioidentical hormone replacement has been in use for over 50 years, and in the US physicians who use bioidentical hormone replacement have experience for almost 30 years.

    Discussion

    We started this article describing side effects of anticholinergic drugs and how this can bring on dementia. Other researchers have noted that dementia and strokes can be brought on by diet drinks. We then got into side effects of other drugs like tardive dyskinesia with antipsychotic drugs. We discussed the possibility of tremors from antacid drugs. A rare side effect of statins is rhabdomyolysis. And we talked about cancer and heart attacks from synthetic hormones in postmenopausal women. We need to be aware that any chemical brought into our system can cause undesirable side effects. Chemicals like drugs can interfere with biochemical reactions in the body that ultimately result in side effects including cancer and heart attacks.

    Common Drugs Have A Connection To Dementia Risk

    Common Drugs Have A Connection To Dementia Risk

    Conclusion

    In a recent publication we learnt that patients who took a lot of anticholinergic drugs at least for 3 years or more developed dementia in 49% of all cases, which is quite a significant amount. But there are other drugs that have serious side effects. For instance, there is tardive dyskinesia, a disfiguring condition in the face that can develop with antipsychotic medicine for schizophrenia. Statins can cause a painful muscle condition, rhabdomyolysis. The “Women’s Health Initiative” showed a study that examined the effects of two synthetic hormones, the estrogen Premarin and the progesterone-like substance Provera.

    Synthetic hormones causing problems

    The purpose of the study was to show whether heart attacks, osteoporosis and strokes would be less on hormone replacement compared to controls. Unfortunately quite the opposite happened. The risk in the treatment group for strokes was 41% higher than for the controls and for heart attacks it was 29% higher! But this was not all. The treatment group had twice as many blood clots in their legs and 26% more breast cancer. Colorectal cancer was 37% higher and Alzheimer was a whopping 76% higher than in the controls. Only bioidentical hormones are tolerated without any side effects. We need to treat our bodies with respect and stay away from noxious substances.

    Jul
    13
    2019

    Replace Red Meat And Processed Red Meat

    new study has shown that you can save lives when you replace red meat and processed red meat. The replacement was with fish, poultry or protein from vegetables. The study appeared in the British Medical Journal on June 12, 2019. It involved 53,553 women nurses and 27,916 male doctors in the United States and ran from 1986 to 2010. Every 4 years comprehensive diet sheets were compiled on each of the participants. Death rates of all of the clinical trial participants were also recorded. The amount of red meat or processed red meat servings, which the participants consumed per day was recorded. One serving of red meat is 3.5 ounces or 100 grams.

    Results of the BMJ study

    People consuming ½ a serving (50 grams) of red meat more per day over 8 years, had an increased mortality. It was increased by 9% over the following 8 years. Similarly, people consuming ½ a serving (50 grams) of processed red meat over 8 years, were in trouble. They had an increased mortality of 13% over the next 8 years. The researchers also found that when people ate less red meat and processed red meat, things normalized. Their mortality returned to a normal rate. Also, when people replaced red meat with fish, poultry and vegetables, the mortality figures went down as well.

    Red meat consumption in the literature

    The researchers reviewed the literature regarding disease risk and mortality with meat consumption. In particular, the researcher had an interest in increased red meat consumption and consumption of processed red meat. Other investigators mentioned that there was an increased risk of type 2 diabetes, colorectal cancer and other cancers.  In addition, cardiovascular disease and increased overall mortality were up with meat consumption. The worst variety of processed foods are bacon, hot dogs, and sausages. Certain lung diseases like chronic obstructive pulmonary disease and heart heart failure are directly related to consumption of red meat or processed red meat products. Hypertension also has a link to red meat consumption. Components of red processed meats such as saturated fats, polycyclic aromatic hydrocarbons, preservatives and sodium can cause colorectal cancer and at the same time cause cardiovascular disease.

    More details about the study

    There were 8426 deaths among the nurses branch of the study. 3138 nurses died from cancer, 1774 from cardiovascular disease, 939 from neurodegenerative diseases, 751 from respiratory diseases, and 1824 from other causes. In the same time period (24 years) there were 5593 deaths among the males of the Health Professionals follow-up study. 1754 died from cardiovascular disease, 1754 from cancer. There were 434 deaths from respiratory diseases, 375 from neurodegenerative diseases, and 1276 from other causes.

    Red meat consumption in women has decreased by 31% in the past 24 years. Men have cut back their red meat consumption by 11% in the same time period.

    One subgroup of patients decreased their red meat consumption and replaced it with a higher intake of nuts, poultry (without skin), fish, dairy, eggs, whole grains and vegetables over 8 years. They had a lower death rate than the controls over the next 10 years.

    Discussion of the BMJ study

    The authors mentioned that a Japanese study found no increased mortality among 51,683 Japanese men and women eating red meat, poultry, processed meat and liver. There were 20,466 men and 31,217 women, aged 40-79 years. The study lasted for almost 16 years. There were 2685 deaths due 537 ischemic heart diseases and 1209 strokes. The investigators had traced how much meat the participants ate. They did not find any change in mortality up to 100 grams per day of beef or other meat consumption. I will discuss this further below.

    Hormones and antibiotics may be partially responsible for higher mortality in the US

    Dr. Valter Longo, professor of biological sciences at the University of Southern California and director of the USC Longevity Institute was not part of the study. He commented: “The lower or lack of association between red meat intake and mortality in other countries or areas of the world indicates that red meat may contribute to mortality in the United States by providing a high protein content but also because it may contain other factors that contribute to damage.“ He also questioned certain agricultural practices where hormones and antibiotics are in use in the raising of beef cattle in the US. This is not the case in Japan or Europe. He went on to say: “The reduced mortality, when red meat is replaced with fish, is consistent with this possibility since they contain generally similar levels of proteins”.

    Use of antibiotics in cattle farming

    The accepted practice of using antibiotics not only for treating infections, but also for accelerating growth in beef cattle has far-reaching ramifications.  The problem is that use of antibiotics in milk cows produces milk with antibiotic residues. In beef cattle antibiotic residue are also in the meat of these cows.

    The question arose whether or not the use of antibiotics in cattle would possibly cause resistance to antibiotics in humans. This publication examines this question. It comes to the conclusion that the probability of resistant strains of bacteria in humans as a result of the feeding of antibiotics to cows in the US would be small. However, there is another aspect that only recently has gained attention. It is the change of the gut biome in humans as a result of antibiotic residues from the standard agricultural practices of raising cattle.

    Change of the human gut biome

    Meat eaters have raised TMAO blood levels

    The human gut flora can change for various reasons. But once it has changed, it often stays in an altered state. It is a permanent change in bowel flora that can cause chemical reactions in the gut with the consumption of beef and eggs. Beef contains carnitine, which can lead to the production of TMAO (trimethylamine N-oxide). Egg yolk contains choline, which also raises TMAO levels in the blood.

    In the following study 113 healthy men and women consumed either a meat diet (beef), white meat diet or protein from non-meat sources. After one month the beef group had triple the amount of TMAO in their blood compared to the other two diets. Interestingly, when the diets were switched the TMAO levels normalized again in the former beefeaters when consuming white meat or protein from non-meat sources.

    Changed gut flora causes raised TMAO levels

    The use of antibiotics as growth promoters in the US beef industry is the standard practice for raising beef. But this has led to antibiotic residues that are detectable in the laboratory. When a person eats beef that is contaminated with antibiotic residues, the bowel flora loses its diversity of bacteria in the gut. This leads to an accumulation of other bacteria that produce TMAO in the presence of beef or egg yolk and can cause cardiovascular disease on the one hand and cancer on the other. This happens over time.

    Discussion

    The answer as to why US beef is causing colorectal cancer and cardiovascular disease is directly related to the practice of using antibiotics as growth promoters. The use of antibiotics in the beef industry leads to a change in the gut flora in humans consuming this meat. Bacteria that can produce TMAO are now having the upper hand. In the US people produce more TMAO in response to beef consumption as the study mentioned has shown. The Japanese study cited above showed no sign of cardiovascular mortality when people consumed up to 100 gram (one serving) of meat per day over 16 years.

    Antibiotics as growth promoters outlawed in Japan and Europe

    The reason is that in Japan, as well as in Europe the use of antibiotics as growth promoters are illegal. When humans consume meat in Japan or Europe the original gut flora stays intact with no production of TMAO. Incidentally, the same is true for organic grass-fed meat in the US, which has no antibiotic residues in it. Recently there was a publication from Denmark that suggested to replace some of the beef consumption by low mercury fish.The authors of that study said that this will reduce mortality from cardiovascular disease.

    Replace Red Meat And Processed Red Meat

    Replace Red Meat And Processed Red Meat

    Conclusion

    A new study in the British Medical Journal showed that an increase in red meat consumption of only ½ serving per day for 8 years caused an increased mortality of 9% over the following 8 years. With regard to processed red meat the mortality was even bigger, namely 13%. The researchers replaced some of the meat with white chicken meat or vegetables and the mortality normalized.

    In contrast, a Japanese study showed that there was no increase in cardiovascular disease with the consumption of up to 100 grams of beef or other meat products over 16 years.

    Using antibiotics as growth promoters illegal in Japan and Europe

    I pointed out before that there is literature explaining why there is a discrepancy: the beef industry in the US feeds the animals antibiotics as growth promoters. This changes the bowel flora in humans who eat the beef. The changed bacterial strains in the gut use carnitine from beef and make trimethylamine N-oxide (TMAO). This is a toxin that causes both cardiovascular disease and cancer. This explains why in the US beef is one of the culprits that causes heart attacks and colorectal cancer. In Japan this is not the case. Both Japan and Europe do not use antibiotics as growth promoters in the cattle industry as it is prohibited.

    In the US it is likely safe to eat organic meats (beef, chicken) as these meats will not contain antibiotics. Due to the numerous additives in processed red meat, it is still a sensible idea to skip these products!

    Jul
    06
    2019

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    On June 10, 2019 researchers published a paper that stated that three simple steps would prevent strokes and heart attacks. Heart disease is the leading cause of death for both men and women. In the US about 610,000 people die of heart disease every year, which is about in every 4 deaths. Here are a few facts. First, there is the simple observation that patients do not control their high blood pressure enough to avoid a heart attack or stroke. Secondly, patients with high blood pressure need to restrict their salt intake, or they will develop heart attacks or strokes. Finally, patients need to avoid exposure to artificial trans fatty acids as this leads to direct damage of the lining of the arteries. Given enough time, this will cause heart attacks and strokes.

    Impact of these three health measures

    The researchers went to global data to obtain mean blood pressure readings for large populations. They also obtained data for sodium consumption and trans fatty acid intake this way. Data from pharmacies crosschecked the amount of dispensing of anti hypertensive medication prescribed by physicians. The authors used most recent Meta analyses for relative risk reduction for each intervention.

    Treating hypertension aggressively in up to 70% of cases with high blood pressure would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. A total of 94.2 million deaths would be prevented globally when all the three interventions are applied simultaneously.

    The pathophysiology behind heart attacks and strokes

    We need to understand why patients develop heart attacks and strokes. In the following I will explain this.

    Elevated blood pressure

    When blood pressure is high, the heart has to work overtime to pump the blood through the blood vessels. At the same time the higher pressure leads to inflammation of the lining of the arteries and LDL cholesterol and triglycerides are deposited underneath the lining of the arteries. This leads to blockage of the smaller arteries, which translates into heart attacks and strokes.

    Consumption of too much salt

    Consumption of too much salt, namely sodium intake of more than 2300 mg a per day, is considered high. It can cause high blood pressure, heart attacks, strokes and aneurysms (pouches of arteries that can rupture). Sodium intake of 1500mg or less is considered normal. When you exceed that number, the body will retain sodium and water, which increases the blood pressure. This accelerates the process of hardening of the arteries and eventually causes heart attacks or strokes.

    Hydrogenated fatty acids or trans fats

    Hydrogenated fatty acids or trans fats still make their way into the grocery shopping basket. They are present in baked goods, snacks like chips, creamer and margarines. Think of cakes and cookies, crackers, piecrust, potato chips, corn chips and microwave pop corn. Deep fried food is also full of trans fats (french fries, doughnuts, fried chicken). Trans fats can make their way into frozen pizza crusts, non-dairy coffee cream, canned biscuits and cinnamon rolls. Above all do not buy any form of margarine. Hydrogenated fatty acids affect the arteries directly by increasing the harmful LDL cholesterol and decreasing the protective HDL cholesterol. This accelerates hardening of the arteries, which in turn causes heart attacks and strokes. 

    Discussion of “three simple steps would prevent strokes and heart attacks”

    The positive impact that this new study could have on the survival of patients is phenomenal. Over 25 years almost 100 million lives would be saved from heart attacks and strokes, which would be an enormous achievement. We are talking about 25 cities of 4 million people each saved around the planet. The researchers say that this is doable, because there are pockets globally where excellent care has already been given to patients, they have followed them through 25 years or more and their mortality was significantly reduced. 

    My own experience in general practice

    In my own medical practice from 1978 to 1995 I introduced a recall for patients with high blood pressure to reduce their mortality. They came in every 3 months for a blood pressure check. On that occasion I reviewed their antihypertensive medicine and asked whether they took their blood pressure with their own blood pressure monitor at home. I stressed that home monitoring blood pressure would be the latest development and they should do it. Surprisingly, the majority of patients were compliant. Among the recall patients the heart attack and stroke rates were very low.

    Adding low salt (less than 1500 mg of sodium per day) and cutting out all trans fats introduces a new dimension into heart attack and stroke prevention. As explained above all of this has a direct bearing on reducing hardening of the arteries. This in turn prevents deaths from heart attacks and strokes.

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    Conclusion

    The paper I reviewed here has investigated the effects that three simple measures will have on the mortality of the world population over 25 years. Treating up to 70% of patients with high blood pressure aggressively would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. Physicians could prevent a total of 94.2 million deaths globally when they encourage their patients to apply all the three interventions simultaneously.We know this works by preventing heart attacks and strokes.

    Let’s hope that this will not only be talk, but that physicians will pass on this news to their patients and that patients will follow the advice.