Sep
21
2019

What Makes Us Sick And What Keeps Us Healthy

An article in Nature Communication essentially asks what makes us sick and what keeps us healthy? The publication is about eating enough flavonoids to protect you from heart attacks and cancer.

The publication appeared on Aug. 13, 2019. It is a prospective study involving 56,048 participants of the Danish Diet, Cancer, and Health cohort. The medium age of the participant in the beginning of the study was 56 (range 52 to 60). This was cross-linked with Danish nationwide registries. The observation time was 23 years during which 14,083 participants died. As this study had a high number of participants and had a long observation period, the data are quite robust.

The researchers found that when people consume 500 mg of flavonoids from vegetables and fruit per day, they are dying significantly less from heart attacks and cancers.

Details of the study on flavonoid intake

Flavonoids are polyphenolic compounds in plant-derived foods and beverages such as vegetables, fruit, dark chocolate, coffee, tea, and red wine. There are six major subcategories of flavonoids: flavonols, flavan-3-ols, flavanones, flavones, isoflavones and anthocyanins. But it does not matter, which ones we consume, just that we consume enough (more than 500 mg per day).

The results were obtained with much stratification. For instance, in one set of results they normalized for age and sex. They called this model1. In another set they adjusted for age, sex, BMI, smoking status, physical activity, alcohol intake, hypertension, hypercholesterolemia, social economic status (income), diabetes, and prevalent disease. They called this model 2.

Participants with 536 mg of daily flavonoid intake had a reduction of 39% of heart attacks according to model 1. Using model 2 this changed to a reduction of 18% of heart attacks.

Cancer mortality reduction

The investigators did a similar analysis for cancer mortality reductions. At 536 mg of daily flavonoid intake model 1 showed a 36% reduction of cancer mortality. Model 2 still calculated a 21% reduction of cancer mortality. In both cases, the cardiovascular mortality risk and the cancer risk showed that more than 500 mg of flavonoids per day were not necessary as no more lives were saved by increasing the flavonoid dose beyond that. Unfortunately the opposite is true: people eat too many processed foods devoid of flavonoids, and they die of heart attacks and cancer prematurely.

Reducing the risk of heart attacks and cancer is not new

Many studies have shown what researchers found in this study, namely that vegetables and fruit can prevent heart attacks and cancer. Here is a brief summary with links to show this.

We heard many times that small amounts of alcohol consumption will keep the arteries clear of fatty deposits. This prevents heart attacks and strokes, but as the following study shows even small amounts of alcohol can cause various cancers.

Small doses of alcohol are still cancer producing

Dr. Timothy S. Naimi from Boston University Medical Center was the main investigator of an international team of scientists. The study found that every year 18,200 to 21,300 cancer deaths in the US (that is 3.2% to 3.7% of all US cancer deaths) are due to alcohol consumption. The authors of the study determined that every person who dies from alcohol related causes lost on average approximately 18 years of his/her life (scientists call this “years of potential life lost”).  51% of women developed breast cancer from alcohol exposure, 62% of men came down with upper airway and esophageal cancers. Less than 1.5 drinks per day caused between 26% and 35% of alcohol-related cancer deaths. There was no safe lower margin. The authors concluded, “Reducing alcohol consumption is an important and underemphasized cancer prevention strategy”.

Lifestyle important for longer life expectancy

I am reminded of a talk that Dr. David Katz delivered in a keynote address. He said that lifestyle improvements create profound changes in our system. This talk took place at the 22nd Annual World Congress on Anti-Aging Medicine in Las Vegas Dec. 10-14, 2014. One study that was mentioned showed that in men who adopted a healthy lifestyle 35% of heart attacks could be prevented. With healthy lifestyle the authors meant consuming a healthy diet, not exceeding moderate alcohol consumption, no smoking, regular physical activity and having a normal waist circumference (less than 95 cm).

The ingredients you need to make it to age 100

A Swedish longevity study that went on for 50 years gave me the idea to write a blog about the factors that can help you to turn 100 and still have your mental capacity and good health.Let me introduce you to this study. Researchers at the Sahlgrenska Academy in Göteborg, Sweden (which is located at the University of Gothenburg) decided back in 1963 to follow a group of 855 Gothenburg men born in 1913 until they would either die or turn 100. The idea was to find out what killer diseases are in the way to reach such a ripe old age and if they would survive, what was it that made them reach this age. Think of it as a race to turn 100.

What diseases killed at older age and what led to longevity?

The researchers had checkpoints along that journey: various surveys were conducted at the age of 54, 60, 65, 75, 80 and 100 to analyze the factors that lead to longevity. 27% (232) of the original group reached the age of 80, and 13% (111) made it to 90. Only 1.1% of the men made it to the age of 100. What were the causes of death for the other ones who did not make it? 42% of deaths after the age of 80 were due to heart attacks, 20% due to infectious diseases, 8% due to strokes, 8% due to cancer, 6% due to pneumonia and 16% due to other causes. 23% of the men over 80 were diagnosed with Alzheimer’s or dementia. Factors that made people survive were refraining from smoking, maintaining a healthy cholesterol level and limiting coffee consumption to not more than 4 cups per day.

Beneficial effects of green tea and black tea

meta-analysis involving 194,965 people and 4378 strokes found that there was a reduction of strokes with increasing tea consumption. Those who drank 3 or 4 cups of green tea or black tea per day were the experimental group. Researchers compared them to the control group that drank less than one cup of tea per day. The experimental group had a 21% lower risk of getting a stroke than the control group.

meta-analysis of 18 studies from China showed that green tea and black tea consumption was beneficial for prevention of cardiovascular disease and for cancer prevention. The highest consumption of green tea reduced cardiovascular mortality (heart attacks and strokes) by 33%. The highest black tea consumption lowered mortality by 12%. Cancer mortality turned out different. Green tea did not produce a reduction in mortality, but black tea lowered it by 21%. I suspect that the different subcomponents of the bioflavonoid content in green and black tea are key to those findings.

Plant-based diet versus animal protein based diet

2016 study that had gone on for 49 years was involving 131,342 participants. Animal protein intake showed an association with higher mortality from heart attacks and strokes. The investigators substituted 3% of energy from processed red meat by an equivalent amount of plant protein. This reduced the all-cause mortality by 34%. For unprocessed red meat the 3% substitution reduced the all-cause mortality by 12%. If 3% of egg consumption is reduced, all cause mortality drops by 19%.

British Medical Journal study

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. Here is my summary of the blog where I reviewed this study in detail. 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 per week. The study went on for 16 years.

Using antibiotics as growth promoters is 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 cause 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 illegal.

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 a sensible idea to skip these products altogether, as they produce cancer.

What Makes Us Sick And What Keeps Us Healthy

What Makes Us Sick And What Keeps Us Healthy

Conclusion

Several studies have pointed out the importance of eating less animal protein and increasing vegetables and fruit in your diet. Heart attacks, strokes and cancers are still the major causes of death in all of the developed countries. The Danish study mentioned in the beginning showed that keeping the daily intake of bioflavonoids at 500 mg or more prevented 18% to 39% of heart attack mortality and 21% to 36% of cancer mortality.

In other studies we learnt that deaths between the ages of 80 and 100 were mainly due to heart attacks, strokes and cancer (these accounted for 58% of deaths). Only 1.1% of the men in that Swedish study made it to the age of 100.

More evidence that flavonoids and plant protein save lives

Another study measured the effect of green and black tea consumption: There was a 21% reduction of strokes with green or black tea consumption.

Another study found reduced cardiovascular mortality by 33%. Green tea reduced cancer mortality by 21%.

Another study showed that when plant protein replaced red meat there was an astounding drop of the all-cause mortality by 34%.

All of these studies show that you must eat enough flavonoids to protect yourself from heart attacks and cancer. Of course you also need to engage in a regular physical exercise program to stay fit and healthy.

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.

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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.

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Jun
29
2019

Both White Meat And Red Meat Elevate Cholesterol

A study from the American Journal of Clinical Nutrition showed that both white meat and red meat elevate cholesterol. This was a randomized controlled clinical trial. Many observational studies in the past showed that red meat consumption could elevated LDL cholesterol values and this increased cardiovascular disease. Many study authors have recommended to get away from the dangers from red meat by switching to white meat from poultry .

However, this study pursued this question in more detail. It questions whether it is true that white meat is safer from a cardiovascular risk point of view. It also studies the effects on cardiovascular risk when switching to vegetable protein (vegan or vegetarian diets). In addition, the researchers assessed the effects of low or high saturated fat on LDL cholesterol levels.

Design of the study

Researchers from the Children’s Hospital Oakland Research Institute, Oakland, CA conducted the study. They rotated participants through three different diets for 4 weeks each with a washout period of 2 to 7 weeks in between where they ate their usual foods. The diets were as follows. The first tract consisted of food with high-saturated fatty acids (high SFA): red meat; white meat and non-meat. The second tract contained low-saturated fatty acids (low SFA): red meat, white meat and non-meat. The researchers determined the cardiovascular risk of these 6 diets by measuring triglyceride levels, LDL cholesterol levels apo B levels ad additional factors.

Results of the study

LDL cholesterol: 2.64 mmol/L for red meat, high SFA; 2.61 for white meat, high SFA; 2.46 for non-meat, high SFA.

The LDL cholesterol values for red meat, low SFA were 2.35; for white meat, low SFA were 2.38 and for non-meat, low SFA were 2.22.

The message from this part of the trial is that it did not matter whether you ate red meat or white meat, the LDL cholesterol was still high, particularly when combined with high saturated fatty acids. Lean cuts of red meat and of chicken (no skin) result in lower LDL cholesterol readings. The very best LDL cholesterol results came from non-meat protein like vegetables. This was particularly so when the vegetables contained only low-saturated fatty acids.

There were many more results in the study, but it would be inappropriate to list them all for this overview here. For those interested in it, here is the link where more detail is discussed. Here is a blog where I discussed how to lower cholesterol.

Discussion of the study that found that both white meat and red meat elevate cholesterol

For years physicians have recommended to exchange some of the red meat (beef, pork and lamb) with white chicken or white turkey meat. This was based on poorly designed observational studies. Now the investigators of a randomized controlled clinical trial have shown that the old assumptions were incorrect. White meat raises LDL cholesterol just as much as red meat does. But protein from vegan or vegetarian diets lowers LDL cholesterol significantly. In addition the effect of saturated fatty acids raises LDL cholesterol significantly in all of the different diets. The researchers pointed out that L-Carnitine from red meat is metabolized by gut bacteria into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon.

Both White Meat And Red Meat Elevate Cholesterol

Both White Meat And Red Meat Elevate Cholesterol

Conclusion

This randomized clinical trial clearly showed that red meat and white meat cause the same elevation of LDL cholesterol and other cardiovascular risk factors. In contrast non-meat protein from a vegetarian or vegan diet lowers cholesterol. Also, high-saturated fatty acid food elevated cholesterol while low-saturated fatty acid food lowers cholesterol. For this reason, choose the leanest cut, if you eat red or white meat. Don’t be afraid to have a meatless day once or more often during the week. It will help you to equilibrate your cholesterol level. Keep in mind that your gut bacteria metabolize red meat into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon. For this reason keep your red meat consumption low, which prevents colon cancer, heart attacks and strokes.

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Jun
22
2019

Ultraprocessed Food Kills

The British Medical Journal published two papers that showed that ultraprocessed food kills. The first paper showed that highly processed food causes heart attacks and strokes. Another paper in the same journal showed that mortality is significantly increased when people consume highly processed food. Both papers were reviewed by CNN.

Food categories

Food questionnaires were administered over 24 hours every 2 years from every participant using the NOVA classification system.

There were 4 categories.

  • Category 1 consisted of “unprocessed or minimally processed” food. This included legumes, vegetables, fruits, milk, eggs, meats, poultry, fish and seafood, yogurt, grains and natural juice.
  • Next was category 2 of “processed ingredients”. This included salt, sugar, honey, olive oil, butter and lard.
  • Category 3 consisted of “processed foods“. This included breads, cheeses, beer, wine, and cured traditional ham and bacon.
  • Finally, category 4 consisted of “ultraprocessed foods”. This included sausages, flan, chorizo, mayonnaise, pizza, cookies, potato chips, chocolates candies, artificially sweetened beverages including whisky, gin and rum.

Study on cardiovascular risk

A study from France followed more than 105,000 people for 5.2 years. The participants filled out food questionnaires every 6 months. The foods consumed were classified according to the NOVA categories. The results showed that the men’s diet consisted to 17.6% of heavily processed foods while the diet of women consisted of 17.3% heavily processed food. Each 10% increment of highly processed food (called “ultraprocessed” food) had an association with 12% higher risk of cardiovascular disease, 13% more heart attacks and 11% more strokes. The researchers could also show that a decrease in ultraprocessed food was leading to less percentage of these diseases.

Mortality risk when consuming ultraprocessed food

A similar study involving close to 20,000 participants in Spain that had a long observation time of 15 years (from 1999 to 2014). The 4 food categories were as mentioned above.

A person eating more than 4 ultraprocessed items per day or more had a 62% increase of death rate in comparison to those who ate processed food less frequently. Each additional ultraprocessed food item added another 18% of mortality risk. Maira Bes-Rastrollo, professor of Preventive Medicine and Public Health at Universidad de Navarra, Medical School said: “These results are in agreement with other recent results based on populations in France and the United States. If all the different study results align, despite the separate research groups using dissimilar populations, diverse age ranges and different methodologies, then this lends support to a possible cause-effect relationship between ultraprocessed foods and poor health.”

Discussion

You may remember that your grandparents reminded you not to eat “junk food”. Often junk food is consisting of ultraprocessed foods. Both of these independent studies from France and from Spain have shown that there is a significant risk of heart attacks and strokes associated with the consumption of ultraprocessed foods. In addition, there is also a significant mortality risk when you consume ultraprocessed food. The key is to learn from this and cut down on processed foods; instead eat foods that are less processed and are wholesome for you. Eat vegetables, fruit, nuts and stay away from the grocery store’s shelves with processed foods.

Ultraprocessed Food Kills

Ultraprocessed Food Kills

Conclusion

What your grandparents used to tell you about processed foods is now available as two separate publications from the British Medical Journal. The less processed food you consume, the healthier your food intake is. You will enjoy better health. This is the simple message. Avoiding ultraprocessed food will help you to avoid heart disease, heart attacks and strokes. In addition you will have a longer life expectancy. It is up to us to translate these findings into reality for ourselves.

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Jun
08
2019

How Can We Prolong Our Lives?

The question “How can we prolong our lives?” is something that fascinates many people. It is not one thing, one activity, one diet, or one lifestyle factor that determines longevity. It is the combination of all of the things listed below that are necessary.

Longevity is partially inherited from your mother

The reason for this is that mitochondria in your body cells come from your mother’s body. As you know, the egg (ovum) contains the mitochondria (the energy packages of the cell). The sperm that is the winner penetrating the ovum is shedding the tail outside the ovum. The tail of the sperm had loads of mitochondria in it to give it the energy to wiggle its way up the Fallopian tube to meet the ovum. This is the reason why we all inherit our mitochondria from our mother. If there is longevity on your mother’s side, you likely will have the longevity gene as well. So, this certainly helps, but on the other hand, we cannot pick our ancestors! Don’t be discouraged! There is enough that you can do.

Diet

The best type of diet is a Mediterranean-type diet. There is a new fasting mimicking diet, that likely turns on latent longevity genes that need to be intermittently activated, if we are serious about wanting to increase longevity. Dr. Longo is the inventor of the fasting mimicking diet. I have discussed this in detail here. Briefly, it consists of eating 500 to 600 calories on 5 consecutive days. The rest of the month you eat normally. The important part is that Dr. Longo has shown in humans that telomeres get elongated by the 5-day protocol per month. Longer telomeres means longer life. This is what we want, because this adds life to our life expectancy!

Lifestyle

Don’t smoke and don’t do drugs. Drugs interfere with our hormone- and other cell surface receptors. Our body cells don’t like artificial chemicals from outside. Don’t overlook the fact, that alcohol is also a drug! Alcohol is a nerve and cell poison. It has been shown to even be toxic, so don’t drink all the time. If you want a drink here and there, you probably get away with it. But binge drinkers (6 drinks or more in one evening) are out of luck; their life expectancy is shorter than that of non-drinkers.

Exercise

Regular exercise recharges your mitochondria to give you extra energy. It conditions your heart and lungs and also your muscles. Many people think exercise would cause weight loss. But it is not leading to that much weight loss at all! What is more important is the fact that it is reducing the overall mortality from many diseases by up to 47%! Exercise also improves blood sugar control, energy levels and sleep patterns. There are also hidden benefits, as the heart is being conditioned and the lungs are improving their vital capacity from regular exercise, particularly aerobic exercises like running or using a treadmill. But muscle strength also benefits from regular exercise.

Get enough sleep

You need 7 to 8 hours of sleep, and it is best to go to sleep between 10 or 11 pm. During your sleep your brain is being renewed and your hormones are reloaded. There is a diurnal hormone rhythm that ensures you have enough energy for the following day. A Swedish study found that white-collar shift workers had a 260% higher mortality compared to a control group of daytime white collar workers: Shift work and mortality.

Vitamins and supplements

Some minimum vitamin and mineral supplements are helpful for longevity: Mornings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Two tablets of vitamin C 500 mg chewable, one capsule of 150mg of chelated magnesium, resveratrol 500mg, vitamin B complex B-50, zinc 30mg, vitamin K2 two capsules of 100 micrograms, vitamin D3 5000IU every morning, CoQ-10 400mg. Evenings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Vitamin B complex B-50, chelated magnesium 150mg, melatonin 3mg to fall asleep, valerian root 500mg capsule (if you have anxious thoughts); you may repeat melatonin and valerian root in the middle of the night, if you wake up at 2AM or 3AM in the morning.

Brief explanation for vitamin and mineral replacement

In case you wonder about the rationale of my suggestion for vitamin and mineral replacement, here is a brief explanation: vitamin C stimulates the adrenal glands and helps support the immune system. You get more energy and get fewer infections. Molecularly distilled fish oil is anti-inflammatory, helps prevent osteoporosis, but also prevents heart attacks by preventing inflammation of the arteries. Magnesium and zinc are co-factors in hundreds of biochemical reactions inside our cells, so this helps your metabolism.

Resveratrol an anti-aging supplement

Resveratrol is a bioflavonoid derived from red grapes. It has multiple beneficial effects. It lowers blood pressure, helps to control diabetes better and prevents osteoporosis. But resveratrol also elongates telomeres, which translated into a longer life and less diseases. B complex vitamins are good for energy and many metabolic processes. Vitamin K2 and vitamin D3 work together to get calcium out of our arteries and deposit calcium into our bones. This prevents osteoporosis, which is particularly important for postmenopausal women, but is also important for men. Resveratrol also prevents heart attacks and strokes. CoQ-10 is important to lower cholesterol, but also supports the metabolism of mitochondria, the energy packages of our cells.

Hormone deficiencies

We all know that there is menopause for women and andropause for men. But there are silent hormone deficiencies that are less well known. For instance melatonin secretion gets reduced fairly quickly after the age of 20. Between the age of 50 and 60 you are basically deficient for melatonin, so using a supplement of melatonin tablets would be very reasonable. Another hormone, namely human growth hormone (HGH) is very likely deficient in us by the time we are 50 to 60 years old. I will deal with this further below.

Menopause

Women get into menopause between 45 and 55, but they can get there earlier or later. Women are missing estrogen and progesterone. Many women were horrified by the Women’s Health Initiative result in 2002. But this trial involved synthetic hormones that the body did not like. So women got breast cancer, colon cancer, heart attacks and strokes from Premarin and Provera, both synthetic hormones. Had physicians been sensible and put them on bioidentical hormones instead, they would have prevented heart attacks, strokes and osteoporosis. They would also have prevented breast cancer and colon cancer. The proper way to replace missing hormones in women with menopause is to replace them with bioidentical progesterone cream and bioidentical estrogen cream.

Andropause

Men get into andropause between 55 and 65. The testicles will no longer provide the man with enough testosterone. This leads to lack of sex drive, erectile dysfunction, but also to more heart attacks, muscle weakness and a lack of energy. The problem is that there is not enough testosterone to stimulate the mitochondria. Mitochondria are very prominent in the heart muscle, skeletal muscles, but also in the brain. When the doctor confirms a lack of testosterone with blood tests, he orders replacement with bioidentical testosterone cream or by a simple testosterone injection twice per week. The man will feel better after a short period of time (4 to 6 weeks) as all his functions return back to normal.

Many speakers at anti-aging conferences, which I attend every December in Las Vegas, seem to agree that bioidentical hormone replacement adds 10 to 15 years of life both in men and women. It also gives people renewed energy, and they look younger.

Human growth hormone

Many people do not know that human growth hormone (HGH) is important for longevity in adults. In childhood it was important for bone growth. Growth hormone deficiency is the one factor that has been underestimated. The discussion of dwarfs in comparison to their healthy brothers and sisters showed us the following. Growth hormone production can add between 19 and 34 years (average 26.5 years) of life. Dr. Hertoghe, an endocrinologist from Belgium has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many were deficient with regard to HGH production. These were patients where Dr. Hertoghe already replaced their thyroid hormones, if abnormal and replaced their sex hormones when they were low.

Symptoms of human growth hormone deficiency

But they lost hair, developed old looking faces with wrinkles. In addition, a loss of subcutaneous fatty tissue is giving the face a hollow appearance. They also had muscle and joint pains and thin skin, particularly over the back of their hands.

Replacement of growth hormone

He replaced their missing HGH using daily HGH self-injection with a tiny needle (similar to diabetes injections). 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 HGH daily. This is not inexpensive, but some health care plans pay for this, as a lack of HGH is a true hormone deficiency.

How Can We Prolong Our Lives?

How Can We Prolong Our Lives?

Conclusion

I have given you an overview of the important elements of what increases longevity. The key is to have a healthy, balanced diet and leave junk food out. Don’t smoke and don’t drink excessive amounts of alcohol. No alcohol consumption would be best, because alcohol essentially is a nerve poison and can lead to dementia. Exercise regularly to lower mortality and strengthen your heart and lungs. Get enough rest and sleep to refresh your diurnal hormone rhythm. When we age, it is important to keep an eye on our hormones. You need a physician who is knowledgeable about it.

Hormone replacement

Hormones that are missing need to be replaced by bioidentical hormones. In addition you need to know what the level of IGF-1 is. HGH controls the IGF-1 level. If IGF-1 is low, you need HGH replacement. Studies have shown that replacement of missing HGH may be able to add 2 decades of good life. All of the other hormones replaced by bioidentical hormones will add 10 to 15 years. As stated in the beginning, there is not one thing only that increases longevity, but a combination of all these factors.

First published here: https://www.quora.com/What-increases-longevity/answer/Ray-Schilling

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Jun
01
2019

More Obesity In Rural Areas

A new study was published May 2019 in the magazine Nature showing that there is now more obesity in rural areas. In the mid 1980’s when the first reports came out about obesity, this was not the case. It actually was the opposite: there were more cases of obesity in cities compared to rural areas. The study was also reviewed in Medical News Today.

The new worldwide obesity study was done by the Imperial College London in the United Kingdom. Researchers studied 112 million adults. The study population came from 200 countries and territories. The study covered 32 years from 1985 to 2017. More than 1000 scientists conducted this study worldwide.

Findings of the obesity study

Circumstances changed regarding obesity since the 1980’s

The previous finding in the mid 1980’s that the urban population was leading the obesity wave was now reversed. There is now more obesity in rural areas while the urban population is eating more balanced meals. The population in rural areas of low- and middle-income countries are now accounting for 80% of the word obesity.

Objective increase of BMI over 32 years

The degree of being overweight or obese is best determined by the body mass index. This is the person’s weight in kilograms, divided by the height in meters, but squared. On this scale a normal BMI is 20.0 to 25.0, being overweight is from 25.1 to 29.9 and obesity is 30.0 or higher.  Women’s BMI has increased by 2.0 kilograms per square meter (kg/m2), while the men’s BMI has risen by 2.2 kg/m2 for both sexes over the study period. In rural areas the BMI has risen by 2.1 kg/m2 while in urban areas, the average BMI of women rose by 1.3 kg/m2 and for men by 1.6 kg/m2.

Healthier lifestyle in cities compared to rural areas

The BMI in high-income countries has grown particularly in rural areas. Prof. Ezzati commented to this: “In fact, cities provide a wealth of opportunities for better nutrition, more physical exercise and recreation, and overall improved health.”

More obese women in urban centers of sub-Saharan Africa

In sub-Saharan Africa there is an opposite trend compared to other countries. In Africa the women in urban centers are getting obese while their counterparts in rural Africa have less problems with obesity. The researchers thought that this is due to city women moving less and sitting at desks etc. In contrast women in the rural areas of sub-Saharan Africa are doing more physically demanding tasks.

What are the issues about obesity?

The problem is that people who turn obese eat the wrong foods. The problem is often that they eat too much sugar and too many starchy foods. Here is my remedy to prevent obesity.
1. Cut out sugar. Cut out highly refined starches. This prevents diabetes, heart attacks and strokes.
2. Avoid red meat and processed meats: this reduces the risk of colorectal cancer.
3. Eat clean foods: organic vegetables or your own vegetables grown in your garden; organic salad; grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks; wild salmon two to three times per week.
4. If you exercise regularly on top of eating healthy foods, you can drastically reduce many illnesses and diseases compared to those who don’t.

Remove the majority of starchy foods from your diet

I wrote about avoidance of highly refined starches. I cut out starchy foods as they digested into sugar and give you an insulin response causing hyperinsulinism, inflammation in your arteries, strokes, heart attacks and Alzheimer’s. If you can do it and you don’t want those diseases: cut out wheat and wheat products especially white flour; pasta, bread, baked good. Potatoes, white rice and refined cereal are also problematical. I have avoided this since 2001 and lost 50 pounds. I kept my weight down since. My body mass index is between 21 and 22. I have energy, work out, and I don’t miss these items. Re-evaluate your food habits, and next clean out your pantry!

More Obesity In Rural Areas

More Obesity In Rural Areas

Conclusion

An international study examined the rate of obesity in 200 countries, involving 112 million people over a long time span, namely over 32 years. While in the mid 1980’s most obese patients lived in big cities around the world, this pattern has changed. Now there is more obesity in rural areas. People in the cities are learning more about healthy nutrition and they have more access to fitness centers. In order to tackle the obesity problem people must learn the difference between nutritious food and junk food. You need to cut out sugar as much as possible. It is the biggest offender and contributes to a list of health problems. But you need to remove processed food from your diet, because it contains sugar and unhealthy fats. Red meat and processed meats are also unhealthy and should be removed.

What to eat

Eat clean foods such as organic vegetables or your own vegetables grown in your garden. Buy at farmers’ markets, if they are in your area. Consume organic greens. If you cannot live without red meat, limit your consumption to grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks, and enjoy wild salmon two to three times per week. It is easier to do than you think, prevents obesity and keeps you healthy until a ripe old age.

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May
18
2019

A Pill Against Obesity

At the 26th European Congress on Obesity in Glasgow, Scotland a pill against obesity was introduced. Here is a report about this on CNN. The biotechnology company, Gelesis had funded the research. This company also developed the product. The FDA has accepted this product, which is marketed under the name “Plenity”. The FDA gave clearance for Plenity as a prescription weight loss product for use in overweight adults with a body mass index above 25.0. Genesis has announced that Plenity will be available in the US by 2020. The cost of it is yet unknown.

How Plenity, a pill against obesity, works

Plenity actually is a medical device. It is a capsule that contains tiny little gel pieces that dissolve in the stomach. Patients take one capsule with water before lunch and dinner. When the gel pieces swell it gives a fullness feeling that limits calorie intake. The hydrogel pieces increase the volume of the stomach and small intestine. By the time the gel particles arrive in the large intestine, enzymes have partially broken down the hydrogel, water is released and the rest is expelled in the feces. Dr. Ken Fujioka, a weight loss expert, endocrinology researcher at Scripps Clinic and scientific advisor to Gelesis said: ”The most compelling aspects of this approach are its effectiveness, novel mechanism of action and impressive safety data. This approach creates another arm in the treatment algorithm of weight management and could be used by an overwhelming majority of people struggling with weight issues”.

Randomized placebo controlled weight loss study with Plenity

Gelesis sponsored a weight loss study with 223 patients in the experimental group and 213 in the placebo group. The length of the weight loss study was 171 days. The placebo group lost 4.39% body weight, while the group on Plenity lost 6.41%. There were very few side effects, like an abdominal fullness or bloating.

Discussion regarding Plenity, a pill against obesity

Along with taking Plenity the investigators asked the patients to also stay physically active and adhere to a sensible diet. I know from my own experience that a change in diet can make you shed significant weight and you can keep it down. In 2001 I lost 22.7 kg (=50 pounds) over 3 months, down from 85.5 kg. I weigh now 62.8 kg. With this data you can calculate that I lost 22.7/85.5=26.5% of my original weight. I did so in 90 days, not in 171. It was the difference in food intake that enabled me to lose this weight. I had cut out all sugar, starchy foods, processed food and wheat.

The pill will help patients feel full after smaller helpings, instead of having hunger pangs, and this can be valuable and will contribute to being successful with losing weight. But long-term weight control only works with an adjustment of dietary habits and lifestyle choices. 

Keeping weight loss in perspective

The authors stated that their best patients were losing 5% and 10% when they watched their diet and exercised. When I compare my own data (26.5% weight loss) and theirs I conclude that they did not try hard enough. And they did not have to rely on any diet pills. It is clear from the data that the placebo group had significant weight loss with just watching their diet and exercising. I do acknowledge that Plenity has a slightly better effect. However, when people complete with their weight loss program, they will continue to eat their former diet regimen. This will make them gain everything back what they have lost.

For 18 years I have not gained back what I lost in 2001 because I have stayed on the same diet that some people may label as “radical”. There is nothing wrong with vegetables, salads, lean poultry, fish, nuts, fruit etc. I suspect that people could easily lose 10% to 20% of weight without any weight loss pills, if they took a similar approach as I did.

A Pill Against Obesity

A Pill Against Obesity

Conclusion

Weight loss seems to be a topic that is of interest to many people. There is the expectation that the new weight loss pill Plenity will be the solution to people’s diet problems. However, the difference in weight loss between the placebo group and the experimental group was only 2.02%! It took the researchers 171 days to be able to say that there was a significant difference between the Plenity group and the placebo group.

Cutting out junk foods

When I did my own weight loss program based on dietary changes alone I had lost 26.5% in only 90 days. I suggest that people should not forget to change their food intake, cutting out junk food and adopting a healthy food intake. They may not require Plenity pills at all or for a much shorter time. Preparations for the time after the weight loss achievement are necessary or else there will be rebound weight gain. Long-term success is only possible with sensible dietary choices and lifestyle choices, such as regular physical activity.

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May
11
2019

Male Fertility Could Be Improved Naturally

A review article of CNN reviewed how male fertility could be improved naturally. Studies have shown that males contribute about 40 to 50% of the responsibility of any fertility problem of the couple. This means that a couple with infertility issues will benefit from interventions that include the male partner. Dr. Natan Bar-Chama is the director of the Center of Male Reproductive Health in New York. He is a board-certified urologist and male infertility specialist. Dr. Bar-Chama has done research into what affects male fertility. He found that there are several factors that are important for male fertility.

Lifestyle factors

The big factors that interfere with fertility are obesity, caffeine and alcohol intake, smoking, marijuana intake, lack of exercise and wearing too tight underwear resulting in increased scrotal temperature.

Obesity

Overconsumption of refined carbs like sugar and processed foods leads to obesity. The best for him is to change his diet to a Mediterranean diet. This supports weight loss and at the same time improves sperm quality.

Obese men tend to father children that often are not viable. It may be that it is due to genetic changes in the sperm in obese men. These changes can affect fertilization, but also embryo development. Researchers have detected sperm DNA fragmentation in sperm from obese men, which can lead to pregnancy loss. Weight loss in obese men improves sperm quality.

Caffeine and alcohol intake

More than 1 or 2 cups of coffee a day relates directly to difficulties for a couple to conceive. When it comes to alcohol intake, the male should not drink more than one glass of wine or the equivalent of alcohol in beer or spirits per day. Higher consumption results in male infertility due to poor sperm quality. Physicians have warned women for a long time that they should stop drinking alcoholic beverages, if they want to become pregnant. It is best, if both partners don’t drink for the sake of a healthy pregnancy.

Smoking

Stop tobacco and drug use. Smoking and drug abuse have been consistently shown to be bad for sperm quality and are associated with infertility. Marijuana use leads to low sperm counts, which is a cause of infertility.

Lack of exercise

Moderate aerobic exercise and resistance exercise can improve sperm quality.

However, excessive exercise has shown negative effects on sperm. Bicycling for 5 hours or more has been shown to reduce sperm quality due to the heating up of the scrotum and the testicular tissue. For the same reason men wearing boxer shorts instead of tight underpants were observed to have higher sperm concentration and sperm counts.

Antioxidants

Oxidative stress can damage sperm. This involves smoking, a junk food diet, obesity, pollution, radiation and heavy metals like mercury from big game fish (like tuna, shark, sable fish, sword fish etc.). Dr. Bar-Chama said: ”When you cause damage to cell membranes, you are impacting the ability of the sperm to attach, penetrate and activate the complex fertilization process”. In order to counter these negative effects of the environment it is helpful to take antioxidants.

Some of the common antioxidants are: vitamin C and E, beta-carotene, selenium, zinc, folic acid, lycopene and coenzyme Q-10. If you get 5 servings of fruit and vegetables, you get most of the antioxidant vitamins and minerals. You find selenium in Brazil nuts, sardines and halibut. Oysters, dark-meat poultry, crab, and fortified cereals contain zinc, which supports male fertility.

Omega-3 fatty acids

Omega-3 fatty acids from fish and seafood has been shown to increase the success rate of couples who want to get pregnant. Low mercury seafood like scallops, clams, shrimp, oyster, sardines, salmon and squid are a good source of omega-3 fatty acid.

Get some nuts

A handful of nuts or two also helps the male to produce more healthy sperm. This study showed that nut consumption improved the total sperm count. In addition, it increased vitality, motility, and morphology of the sperm.

Cut out processed meats

Another study showed that consumption of processed meat had a negative association with fertility rates in couples that desired children. However, eating chicken instead of processed meat gave the fertility rates a boost.

 

Male Fertility Could Be Improved Naturally

Male Fertility Could Be Improved Naturally

Conclusion

We have been lulled into thinking that when there are fertility problems in a marriage, it would likely be due to female reproductive problems. This kind of thinking is old school and has been disqualified by newer research. It turns out that often the problem originates from the man, if he is unwilling to change his lifestyle to get ready to father a child. As outlined above there are quite a few factors that interfere with sperm production and motility of the sperm. If he wants to father a child, he needs to take good care of his sperm by adopting healthy lifestyles. Sperm, it turns out are much more vulnerable to toxic changes, heat from tight clothing, and nutritional deficiencies.

Healthy food for the man results in a healthy child

Not everything is exclusively the responsibility of the female. The male also needs to eat balanced meals and might also benefit from some antioxidants and supplements. Omega-3 fatty acids from nuts and seafood are also good for sperm production and motility. Add some moderate physical exercise, and he will be ready to father a child. It is very much a team effort, as both parents- to- be have to do their part and embrace a healthy lifestyle.

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