Mar
19
2016

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

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

Book overview

Chapter 1

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

Chapter 2

Modern drugs seem to come and go. We learn that twenty-first century medications that are supposed to be the latest therapeutic agents are having their potentially deadly consequences too: COX-2 inhibitors, the second generation arthritis drugs cause strokes and heart attacks! Your doctor may still prescribe some of these dangerous drugs for arthritis now.

Chapter 3

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

Chapter 4

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

Chapter 5

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

Chapter 6

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

Chapter 7

What should we eat? And why does healthy food intake matter? Without the right ingredients of our body fuel, the body machinery will not work properly. The Mediterranean diet is an anti-inflammatory diet that is particularly useful.

Chapter 8

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

Chapter 9

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

Chapter 10

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

Chapter 11

This chapter tells you all you need to know about your hormone status. Women need to avoid estrogen dominance; both sexes need to replace the hormones that are missing. By paying attention to your hormonal status and replacing the missing natural hormones with bioidentical ones, most people can add 10 to 15 years of useful, active life!

Chapter 12

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

Chapter 13

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

Chapter 14

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

Chapter 15

This gives you a brief summary of the book.

Kirkus Review

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

Healing Gone Wrong – Healing Done Right

Healing Gone Wrong – Healing Done Right

Conclusion

In this book it becomes evident that it is better to prevent an illness whenever possible rather than to wait for illness to set in and cause disabilities or death. You heard this before: “Prevention is better than a cure” or “an ounce of prevention is better than a pound of cure”. I will give an explanation, based on scientific data that there is indeed evidence to support these notions on a cellular level.

Mitochondria, the energy packages within our cells

The mitochondria, the energy packages within our cells, are the driving force that keep people vibrantly healthy well into their nineties. All this can only happen when the mitochondria function properly. If toxins poison the mitochondria and as a result they malfunction, we are not looking at a person with vibrant health. Instead sixty or seventy year-olds may use a wheelchair. If you want a life without disabilities, a life without major illnesses and enjoy good health to a ripe old age, you are reading the right book.

The book is written in American English.

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

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

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

Dec
19
2015

Beer Belly Bad News

You heard the expression “beer belly”, but now we learn “beer belly bad news”. It is an unflattering term for increased abdominal girth, especially in males. It is quite often that this picture is found in middle-aged men who consume more beer than what is good for them, but they may also mill around the hot dog stands at the ball game instead of being physically active. Any leftover calories are stored as belly fat, which protrudes their stomach as if they were pregnant.

There is a big difference between belly fat and body fat. Belly fat is metabolically much more active. Body fat is more sessile. So, it is the belly fat we need to do something about as this has been shown to be associated with heart attacks, strokes and diabetes.

 

Abdominal girth to hip ratio instead of BMI

Originally it was thought that excessive weight would best be measured with the body mass index (BMI). But subsequently it was shown that athletes with well-developed muscles could have BMI’s that were in the overweight (between 25.0 and 30.0) or even obese category (more than 30.0). Also, some people with heavy bones can have excessive BMI values despite them being normal based on other measurements. The new measurement is the old fashioned abdominal girth to hip ratio.

Weight gain leads to metabolic syndrome

You measure the abdominal girth, the hip girth and divide the abdominal girth by the hip girth. Normally this should be 80% (=0.8) or less for women and 90% (=0.9) or less for men. But a person with a beer belly will have ratios of 1.2 or 1.5.

If you take blood tests of that person you would also find elevated triglycerides, lowered HDL cholesterol (the protective cholesterol) and elevated LDL cholesterol (the bad cholesterol). In addition, we know from studies that often the insulin level is elevated in the sense of hyperinsulinism. In fact that person has often the metabolic syndrome, which is a characteristic change of the metabolism in an obese person. The blood is thicker with clotting factors floating around, there are inflammatory kinins that circulate and these factors work together on causing hardening of the arteries.

Why is a beer belly dangerous?

There are not only cardiovascular risk on the long-term causing heart attacks and strokes down the road. There is a danger of fat deposits in the liver, called fatty liver disease.

In time this can turn into liver cirrhosis and in some cases develop into liver cancer. Because belly fat causes inflammation in the system including in the lining of the blood vessels, this can in time also affect the immune system, weakening it and eventually allowing cancer to develop. Common cancers that are associated with obesity are breast cancer, ovarian cancer and uterine cancer in women, prostate cancer in men and pancreas and colon cancer in both sexes.

Estrogen from aromatase in beer bellies

In men beer bellies produce a lot of estrogen, the female hormone. This is so because fat tissue contains the enzyme aromatase that metabolizes male hormones into estrogen. Estrogen in men is only good in traces, but when the body produces it massively, it will counter testosterone production and will cause heart attacks and strokes.

What can you do about a beer belly?

We need to understand how beer bellies develop. One of the sources of fat from beer bellies is the consumption of foods that contain a lot of fructose. Food manufacturers have been diligent in mixing high fructose corn syrup into sugary drinks and into a myriad of processed foods.

Sugar itself can only be processed and stored until the glycogen stores in the liver and the muscles are filled. The liver metabolizes a surplus of sugar into triglycerides and LDL cholesterol. This is also the case for any fructose that comes from metabolized sucrose (table sugar) and from the high fructose corn syrup popular with the food processing industry. One problem is that fructose can only be processed by the liver, while glucose gets directly taken up by cells with the help of insulin.

German obesity wave after WWII in the 1960’s

The surplus of fructose metabolizes into triglycerides and LDL cholesterol before the body stores it as fat in fat cells. Unfortunately a lot of the fat will end up between your guts, in the liver as fatty liver and in the beer belly, a metabolically more active form of fat.

The sad part is that in the 1960’s I have seen the German economic wonder (“Wirtschaftswunder”) where many mid fifty to mid sixty business men died as a result of obesity and subsequent heart attacks and strokes. At that time Germans who were starving during World War II lived it up. This was in the late fifties and 1960’s. They ate whatever they could: cakes, fatty cheeses, whipped cream, fatty foods like pork roasts and beef.

Unhealthy hydrogenated fats, starchy food and sugar caused beer bellies

They also consumed loads of bread, buns, pasta and sugar. Margarine also became popular with its hydrogenated fatty acids that also contained free radicals. The end result was that they gained weight, did not exercise and developed their beer bellies.

In the 1980’s the school of thought was that saturated fatty acids  were responsible for heart attacks, strokes and obesity.  A low fat/high carb diet became popular and continued to steadily increase. Sure, the hydrogenated fatty acids did not help and should be cut out. But the bigger problem was the consumption of high fructose corn syrup and over-consumption of high glycemic-index carbohydrates.

Steps of how to get rid of the beer belly

Here is the solution of what to do get rid of the beer belly.

Eliminate sugar and high fructose from diet

Remove sugar and high fructose corn syrup from your diet.

Remove empty starches from your diet

The second effective step is to cut out as many empty starches that you can cut out like white rice, bread, sweets, cookies, cakes, ice cream and pasta. Starchy foods metabolize in the gut into sugar, which causes an insulin response. The extra insulin is responsible for developing inflammation in the arteries, which eventually leads to heart attacks and strokes.

Regular exercise

Exercise on a regular basis. This will produce HDL cholesterol, the protective cholesterol, which balances LDL cholesterol.

Rebalance your food intake

Perhaps the most important step is to rebalance your food intake. With this I mean that you replace high glycemic-index carbs with low glycemic-index carbs. This means you will eat a lot of salads, steamed vegetables, and fruit. This gives you a lot of extra fiber, which your system needs to slow down the rate of sugar absorption. It also  helps you to lower LDL cholesterol and detoxify your body in the gut where fiber binds toxins.

Moderate your alcohol intake

If you are heavily into alcoholic drinks, this is another source of refined carbohydrates. They metabolize into LDL cholesterol, triglycerides and can cause fatty liver disease and liver cirrhosis. A moderate consumption of alcohol (one drink for women per day and two drinks for men per day) lowers the risk of heart attacks and strokes, while excessive alcohol intake increases the risk.

Bioidentical hormone replacement

Bioidentical hormone replacement may be something you have not heard about. But if you are a woman above the age of 40 or a man above the age of 50 chances are that you need some hormone tests. As a male, your natural hormone production from your testicles or adrenal glands is likely not keeping up.  As a woman, your ovaries or adrenal glands are no longer keeping up with the demand of regular life. Part of the aging process is that the production of our sex hormones slows down. It does so shortly before menopause in women and shortly before andropause in men.

Lack of function of key organs in menopause and andropause

This will not only manifest itself in hot flashes and sleep disturbance in women. Men experience erectile dysfunction and grumpiness. Eventually this leads to a lack of energy production in the heart, the brain and other organ systems. When these organs have sex hormone receptors, but circulating sex hormones are missing, they cannot function optimally.

Lack of hormones causes heart attacks, strokes and cancer

A lack of hormones translates into yet another cause of heart attacks, strokes and certain cancers. This is an area where conventional medicine disagrees with anti-aging medicine. Years in general practice have taught me that heart attacks, strokes, colorectal cancer and pancreatic cancer happen more often when hormones are missing in both sexes. Cancer of the breasts, uterus and ovaries and prostate cancer are more common when sex hormones are missing. These cancers occur when natural sex hormone production declined.

On the other hand, with bioidentical hormone replacement the metabolism of all cells will return to normal. With this the likelihood of not developing all these illnesses at an earlier time is diminishing as well. It is not a panacea for eternal life, but it will add significant longevity. And with this comes the knowledge that you will not get premature disabilities, which is what we all need.

Beer Belly Bad News

Beer Belly Bad News

Conclusion

We need to assess our food intake habits and cut out the items that contribute to the beer belly. Next we need to ask ourselves what other change in lifestyle we require.  Think about anything to improve our body shape and our energy metabolism. Life is too precious to just throw away years of fruitful living in our golden retirement years. Work on these factors in midlife or even in younger years and you will enjoy disease-free aging.

Oct
24
2015

Best Anti-Aging Products

It seems like every day there is some news about a vitamin or supplement that has the reputation of being good for you, so here are the best anti-aging products. But the ordinary person does not really know what will have an effect on anti-aging and what will not.

In the following I will review the key vitamins and supplements that have published anti-aging effects. With this I mean that there has been a consensus of anti-aging experts that several studies have shown a positive clinical effect of vitamins and supplements. Not all claims in the media are true.

Vitamins and supplements needed for heart attack and stroke prevention

Several studies stressed that vitamin K2 is a key vitamin. It removes calcium from the vascular compartment and transports it into the bones for storage. Osteoporosis prevention and prevention of heart attacks and strokes have a close link.  In my opinion this is not common knowledge. Another study from 2013, the Women’s Health Initiative in the US used a much larger patient base of 36,282 postmenopausal women. Researchers followed these women for up to 7 years. Initially there was some confusion as to how compliant the patients were in taking the required 1000 mg of calcium carbonate and 400 IU of vitamin D3. To clarify, the supplement compliant group when compared 7 years into the trial had 35% to 38% less fractures of the hip than the placebo group.

Vit. D3 did not cause kidney stones and needs to be taken in higher doses

This supplementation did not cause kidney stones in the study group, as some physicians often cite as the reason why they do not want to recommend supplementation with vitamin D3 and calcium. In other words all of these kidney stone concerns you have so often read in the media are not true.

  • The second vitamin (beside vit. K2) needed is vitamin D3 in doses of 4000 IU to 5000 IU per day. This helps to absorb calcium in the gut, but also helps to transport it into the bones away from the arteries. Apart from these vitamins and supplements regular exercise is necessary to condition heart and lungs. The overall effect is that osteoporosis, heart attacks and strokes are prevented. In addition, keep in mind that patients also need to avoid sugar as well to prevent oxidation of LDL cholesterol, which causes heart attacks.

PQQ, C0-Q-10, magnesium, hawthorn

  • You also need PQQ and Co-Q-10 for heart attack and stroke prevention (see below). These two supplements strengthen the mitochondria, the tiny power packages within the heart muscle cells and the brain cells. The better the support, the more resilient the heart and the brain are to the changes with aging. The heart and the brain are particularly rich in mitochondria.
  • There is a need for vitamin D3, alpha-lipoic acid and resveratrol in combination for prevention of heart attacks and strokes, because of their anti-inflammatory actions (see below).
  • Studies showed that magnesium and green leaf tea extract are effective in preventing heart attacks
  • Hawthorn is an herb that has been found useful for prevention of heart disease and treatment of mild heart failure (in Germany known as “Crataegutt”).

Improvement of mitochondrial function

If we want to have energy when we age, we need to take care of our mitochondria. This is where the biochemical processes take place that produce energy for us.

As I have summarized in this blog, there are several steps and supplements that will help us preserve mitochondria:

  • Mitochondrial aging is slowed down by ubiquinol (=Co-Q-10). Co-Q-10 repairs DNA damage to your mitochondria.
  • Another supplement, PQQ (=Pyrroloquinoline quinone) stimulates your healthy mitochondria to multiply. Thus, between the two supplements you will have more energy as optimal mitochondrial function is ensured.

Lifestyle changes, resveratrol, alpha-lipoic acid

  • There are simple lifestyle changes you can make: eat less calories as this will stimulate the genes, which in turn stimulates your cell metabolism including the mitochondria.
  • Resveratrol, the supplement from red grape skin can also stimulate the metabolism of your mitochondria. Exercise more and regularly as this will also stimulate your mitochondria to multiply similar to the effects of PQQ.
  • Alpha-lipoic acid is an anti-oxidant that counters the slow-down of the mitochondrial metabolism.

Anti-inflammatory vitamins and supplements

Since the mid 1990’s the medical profession knows that inflammation plays an important role in the development of heart attacks, strokes, inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, Alzheimer’s disease, diabetes mellitus, arthritis (both rheumatoid arthritis and osteoarthritis), multiple sclerosis, just to name a few. Here is a list of vitamins and supplements that counter inflammation:

  • Vitamin D3: Vitamin D3 is an anti-inflammatory helping to prevent heart disease and cancer.
  • Alpha-lipoic acid: This anti-inflammatory is both water and oil soluble. It is an antioxidant protecting from cardiovascular disease, diabetes, and may reduce the size of a stroke.
  • Bioflavonoids: Bioflavonoids are found in fruit and vegetables. One of the most potent ones is resveratrol. Resveratrol prevents oxidation of LDL cholesterol, which prevents heart attacks. It also prevents Alzheimer’s disease and helps prevent insulin resistance as well.

Garlic, ginger tea, ginseng, green tea extract

  • Garlic: This herb has anti-inflammatory effects, stimulates the immune system and lowers blood pressure moderately. It is in use as an adjunct in treating high blood pressure, also for prevention of heart disease and of various cancers. It helps to reduce inflammation with osteoarthritis.
  • Ginger root extract: Ginger root is an anti-inflammatory, but also has anti-nausea effects and is useful for seasickness, morning sickness and side-effects from chemotherapy. Arthritis is also helped by it.
  • Ginseng: Ginseng is a popular herbal medicine; it has anti-inflammatory effects and improves immune function. Often people take it during the cold and flu season.
  • Green tea extract: Green tea extract is anti-inflammatory and has anti-oxidant effects. It is used for cancer prevention, stomach upsets, and diarrhea. It also helps in patients with Crohn’s disease and helps prevent heart disease.

Melatonin, rutin, selenium

  • Melatonin: Melatonin is a natural hormone produced in the pineal gland. It is a powerful anti-oxidant and anti-inflammatory. It also helps you to sleep. In higher doses it is used as anti-cancer medicine as it stimulates the immune system.
  • Rutin: Rutin is a bioflavonoid that is used to strengthen blood vessels, helps in stroke prevention and helps with osteoarthritis.
  • Selenium: Selenium is a trace element and an important anti-oxidant and anti-inflammatory. In other words, it stimulates the immune system, helps in prevention of cancer, and converts T4 thyroid hormone into the more active T3 thyroid hormone.

Cod liver oil, coenzyme Q-10, flax seed

  • Cod liver oil (omega-3) and krill oil are both omega-3 fatty acids. Krill oil contains more DHA, while fish oil derived omega-3 fatty acids contains more omega-3. Both krill oil and fish oil are needed as supplements to prevent arthritis, strokes, heart attacks, osteoporosis, diabetes, dementia, Alzheimer’s and inflammation.
  • Coenzyme Q10 has antioxidant properties, but also anti-inflammatory properties and helps to prevent cancer and heart disease.
  • Flax seed: Ground flax seed has anti-inflammatory omega-3 in it, cancer-protective lignans, blood pressure lowering properties and mild blood thinning activity. Flax seed has a rather tough shell. With a cheap coffee grinder you can easily grind your flax seed. In a few seconds it is ground. It is important to wipe out the grinder after use with a damp cloth to prevent future rancidity of leftover ground flax seed.

Methylation defects and vitamin supplementation

Some people are born with enzymatic defects in the methylation pathways. They are more prone to diverse diseases like autism, depression, anxiety, schizophrenia, adrenal dysfunction, addiction, cancer, allergies, immune weakness, diabetes etc.

Here is a list of the methylation pathway vitamins and trace elements important for those who are born into families where mental illness or diabetes is frequent, as they are the ones who often have methylation defects, many of which can be corrected (Ref.1).

  • Vitamin B2/riboflavin: Riboflavin is used for neonatal jaundice as part of phototherapy. Some adult patients experience relief from migraines.
  • Vitamin B6/pyridoxine: Pyridoxal phosphate is a co-factor of many enzymatic reactions in amino acid, glucose and lipid metabolism.

B-vitamins supporting nerves and bone marrow function

  •  Vitamin B12 is essential for your nerve function, bone marrow function (or severe anemia follows). It gives you energy and keeps you normal, but it is not a cure all. Sometimes in older patients absorption is a problem, but B12 injections every couple of months can easily overcome this.
  • Research about neural tube defects (spina bifida) in the baby of a folate deficient mother led to the discovery of folic acid. Heavy smokers and drinkers can get folate deficient.DNA synthesis requires folate as a co-factor.

Magnesium and zinc

  • Magnesium: Magnesium is involved in more than 300 biochemical reactions within the body. It helps with asthma, bone health, muscle pain and prevents heart attacks. It also cures psychiatric disease like anxiety and agitation. Magnesium is a co-factor for many enzymes reactions.
  • Zinc: Because zinc is an essential trace element, it is involved in many organ systems and zinc is used for many health problems. People may have heard that zinc is an important supplement in male infertility and erectile dysfunction. But patients with diabetes, high blood pressure, psoriasis, macular degeneration and night blindness. Zinc is a natural opponent of copper meaning that when zinc is low, copper levels in the blood are often high. This constellation can cause insomnia.

What makes a vitamin or supplement an anti-aging product?

If a vitamin or supplement fits into one of these following classes, it helps slow down aging and thus would be considered an anti-aging product:

1. Antioxidants (fight oxidant stress)

First of all, a typical representative would be vitamin C, which prevents oxidative damage of our DNA. Others are B vitamins (B1, B3, B6, B12 and folate), acetyl-L-carnitine, alpha-lipoic acid, bioflavonoid, garlic, ginger root extract, Gingko biloba, ginseng, green tea extract, L-glutathione, magnesium, manganese, melatonin, N-acetyl cysteine, potassium, rutin, selenium, vitamin E, and coenzyme Q10. We have discussed them above.

2. Anti-inflammatory action (fighting inflammation)

Secondly, vitamin D3 comes to mind, which suppresses inflammation in nerves (MS) or in blood vessels preventing heart disease. Others are alpha-lipoic acid, bioflavonoid, garlic, ginger root extract, ginseng, green tea extract, melatonin, rutin, selenium, cod liver oil (omega-3), coenzyme Q10, and ground flax seed.

3. Preserving mitochondrial function

Thirdly, B-vitamins and coenzyme Q10 are examples that do this. Mitochondria are important to provide energy in the body. Others are acetyl-L-carnitine, alpha-lipoic acid, ginger root extract, ginseng and selenium.

4. Prevent insulin resistance

Furthermore, there are vitamins and supplements that will prevent insulin resistance. This is pretty important as diabetes, where insulin resistance is present will shorten life expectancy. Ginseng, green tea extract, magnesium are examples of supplements that prolong life through countering insulin resistance. Others that do this are B vitamins (B1, B3, B6, B12 and folate), vitamin D, alpha-lipoic acid, beta-carotene, chromium picolinate, garlic, ginger root extract, manganese, potassium, and selenium.

5. Providing membrane integrity

In addition, other supplements are prolonging life by providing membrane integrity: beta-carotene, garlic and selenium belong into this group. Others are ginger root extract, ginseng, cod liver oil (omega-3), and ground flax seed.

6. Cure of partial methylation defects

Finally, partial methylation defects can be cured with B vitamins explained earlier and this has been shown to help improve some mental disorders significantly, improve life quality, prevent suicides and prolong life.

Many vitamins and supplements have not only an action in one of those categories, but in two or more (Ref. 2).  B1, B3, B6, B12 and folate belong into category 1, 3, 4 and 6, so there is a huge overlap and this is what anti-aging physicians consider an advantage. Often conventional physicians shake their heads and say that the overlapping actions would prove that they are worthless.

Overlapping actions of supplements and vitamins

However, as time went on conventional physicians have started to adopt more and more the anti-aging concept, because science is proving in large trials from the Karolinska Institute in Sweden, from various Chinese universities, from American universities like Loyola University and Harvard Medical School, Salk Institute and others that the overlapping concept is valid.

Because of the overlapping effect of vitamins and supplements you may not need to take all of these listed here as long as you have a good overlap. I have listed dosages of vitamins and supplements in this link (scroll half-way down to the table entitled: Vitamins and supplements, your basic “life insurance”).

Best Anti-Aging Products

Best Anti-Aging Products

Conclusion

Although the topic seems to be complex, the basic idea is simple. We need to get away from processed food and return to eating whole foods, preferably organic foods. A good diet is the Mediterranean diet with an emphasis on vegetables, fruit and lean meat. Use mostly olive oil in salads. With this basic approach you will receive most of the vitamins and supplements I mentioned above. You can get more sophisticated and add some of the key vitamins and supplements I mentioned.

Some lab tests may help with supplements

It is also useful to use lab tests to establish, whether there are vitamin deficiencies, and it is equally important that vitamin levels-such as vitamin D3- are not too high and not too low. Supplementation without verifying the need for it or exceeding the required dosage is not contributing to health (Ref.3). Many of the issues, which you find in this blog you will also find in more depth in my anti-aging book (Ref.4).

References

Ref.1: William J. Walsh, PhD: “Nutrient Power. Heal your biochemistry and heal your brain”. Skyhorse Publishing, 2014.

Ref.2: Life Extension: Disease Prevention and Treatment, Fifth edition. 130 Evidence-Based Protocols to Combat the Diseases of Aging. © 2013

Ref. 3: Ronald Klatz, MD, DO and Robert Goldman, MD, PhD, DO, FAASP, Executive Editors: “Encyclopedia of Clinical Anti-Aging Medicine & Regenerative Biomedical Technologies”. American Academy of Anti-Aging Medicine, Chicago, IL, USA, 2012.

Ref. 4: Dr. Schilling’s book, March 2014, Amazon.com:“A Survivor’s Guide To Successful Aging: With recipes for 1 week provided by Christina Schilling

Sep
12
2015

Ageless Aging

We have been exposed to a lot of clichés about aging, which makes it more difficult to dispel rumors and to clearly focus on what can and what cannot postpone aging and the associated disabilities. Here I will attempt to summarize what is known about this topic.

The American Academy of Anti-Aging Medicine (also known as A4M) has published a book where all of this is discussed in detail (Ref.1). But there are yearly conferences as well in Las Vegas and other places where further details regarding anti-aging are discussed. Since 2009 I have been attending the conferences in Las Vegas regularly every year.

Based on this knowledge let me start by reviewing the tools of anti-aging that can be used to slow down the process of aging significantly.

  1. Mitochondria

At the center of anti-aging is the preservation and metabolic optimization of the mitochondria. Each of our cells contains little particles called mitochondria, which is where our energy metabolism takes place. Mitochondria function like mini-batteries.

The citric acid cycle builds up ATP, which is subsequently hydrolyzed into ADP and orthophosphate releasing energy for cell metabolism.

Old people who shuffle when they walk and have difficulties climbing stairs have lost significant amounts of mitochondria and simply run out of energy. The key to prevent this from happening is to preserve our mitochondria. We inherited them from our mother, because only the head of the sperm, which does not contain mitochondria entered the ovum when the egg cell that was destined to become you was fertilized. Subsequently the mitochondria from mother’s egg have provided all of the mitochondria in the cells of our body.

  1. Preserving mitochondria

There are supplements that specifically preserve mitochondria: PQQ (=Pyrroloquinoline quinone) helps mitochondria to multiply. A typical dose to take every day is 20 mg. Mitochondrial aging is slowed down by ubiquinol (=Co-Q-10, 400 mg per day is a dose that I recommend). Co-Q-10 repairs DNA damage to your mitochondria.

There are simple lifestyle changes that you can make: eat less calories as this will stimulate SIRT1 genes, which in turn stimulate your cell metabolism including the mitochondria.

Resveratrol, the supplement from red grape skin can also stimulate your mitochondria metabolism. 300 to 500 mg of trans-Resveratrol once daily is a good dose.

Build in regular exercise into your day – and I mean every day– as this will also stimulate your mitochondria to multiply similar to the effects of PQQ. Lipoic acid is an anti-oxidant that counters the slow-down of mitochondrial metabolism. I recommend 300 mg per day.

L-arginine is an amino acid that is a precursor of nitric oxide (NO). Red beet is a rich source of nitric oxide, which is directly released into your system. There are also commercial products for NO. This keeps the arteries open, prevents high blood pressure and also hardening of the arteries and has a direct effect on preserving mitochondria.

Researchers from the McKusick-Nathans Institute of Genetic Medicine of the Johns Hopkins University School of Medicine in Baltimore, MD found that mitochondrial DNA content varies according to age (less mitochondrial DNA in older age), sex (yes, women have more than men) and mitochondrial DNA; it even has an inverse relationship to frailty and a direct relationship to life expectancy. This paper was published in February of 2015.

Each mitochondrion has its own mitochondrial DNA contained in 2 to 10 small circular chromosomes that regulate the 37 genes necessary for normal mitochondrial function.

In multi ethnic groups it was apparent that mitochondrial DNA content was dictated by the age of a person.

Frailty was defined as a person who had aging symptoms including weakness, a lack of energy compared to the past, activity levels that were much lower than before and loss of weight. When persons with frailty as defined by these criteria were identified, they were found to have 9% less mitochondrial DNA than nonfrail study participants.

Another subgroup were white participants; when their bottom mitochondrial DNA content was compared to the top mitochondrial DNA content, the researchers found that frailty was 31% more common in the bottom DNA content group. This means that white people are more prone to frailty and they should take steps early on to prevent this from happening.

  1. Slowing down hardening of our arteries

It makes sense that young people who do not have signs of hardening of their arteries have better blood supply to their cells and thus supply their mitochondria with more oxygen and nutrients than frail, older people. The same is true for people who exercise regularly.

Vitamin D and vitamin K2 have been shown to lower calcium in the blood vessels and to retain calcium in the bone preventing osteoporosis. This is particularly useful in postmenopausal women. This October 2014 publication mentions that apart from vitamin D and vitamin K2 resveratrol and inositol are additional factors helping to prevent heart disease and osteoporosis.

This September 2013 publication confirms that a deficiency for vitamin K2 is common in the general population. This deficiency leads to osteoporosis and calcification of the arterial wall and causes heart attacks, strokes and bone fractures. Supplementation with vitamin K2 at 200 micrograms per day every day is recommended to prevent this from occurring.

  1. Sugar and starchy foods

You need to understand that starchy foods equal sugar, once digested. As a result a refined cereal breakfast=sugar, pasta=sugar, bread=sugar, donuts=sugar, potatoes=sugar and so on. It has to do with the glycemic load. When you cut out sugar and starchy foods (meaning that the glycemic index of the foods you eat is below 50) you will shed 30 to 50 pounds of weight within 3 to 5 months, if you are overweight or obese. You will feel a lot more energy. Your blood vessels will be cleaned out as the oxidized LDL cholesterol will disappear and the HDL cholesterol will mop up what cholesterol deposits were there before.

It is certainly good for you, if you are not into the sugar and candy stuff, but the seemingly harmless pizza and all the other starchy foods mentioned above are of concern as well. All of the high -glycemic carbs stimulate the pancreas to produce insulin. This in turn produces inflammation in tissues including the brain. Alzheimer’s disease is one of the complications of this.

Where does this leave us? For decades we have been told that saturated fats and cholesterol in our diet were the culprits and we replaced them with sugar that is part of a low-fat diet. We need to pay attention to the glycemic index and cut out high glycemic foods. However, it is OK to eat some carbs from the medium glycemic food list and most of our carbs from the low glycemic food list. With regard to fat it is important to consume only the healthy fats like olive oil, coconut oil and omega-3 fatty acids. As you make these adjustments to your life style you will also prevent many cancers, as you normalize the body’s metabolism and help prevent chronic inflammation, which can cause arthritis and cancer. Finally, pay attention to stress management. The body and the mind work together. Uncontrolled stress leads to heart attacks and strokes.

  1. Cut down on processed foods

Processed foods contain the wrong type of vegetable oils that are composed of omega-6 fatty acids. This disbalances the ratio of omega-6 fatty acid versus omega-3 fatty acids. This is typical for all the processed foods, but also fast food places in the industrialized world. The consequence of this disbalance is the formation of arachidonic acid and inflammation of tissues. This causes high blood pressure from inflammation of the arteries, arthritis from inflammation in the joints and can irritate the immune system to the point of causing autoimmune diseases. The end result after decades of exposure to a surplus of omega-6 fatty acids are disabilities from end stage arthritis, as well as heart attacks and strokes from inflammation of the arteries due to the hardening of the arteries.

The remedy for this is to cut out all processed food and stick to the basics of preparing your own food from healthy ingredients with no food preservatives.

Use olive oil for salads and coconut oil for cooking. Take omega-3 supplements to restore the omega-6/omega-3 fatty acid balance.

  1. Replace hormones with bioidentical ones

When I watch postmenopausal women, many look prematurely aged with sagging skin in their faces. Had they replaced their missing hormones when they entered menopause, the bioidentical hormones used for replacement therapy would have helped their skin to remain younger looking, hardening of the arteries would have been postponed and osteoporosis in the bones would also have been prevented.

With men it is now known that testosterone is vital for prevention of prostate cancer, but it is also important to prevent heart attacks, strokes and dementia as they age.

I would recommend that you see a naturopath or an anti-aging physician to have your hormones checked and if necessary start replacement with bioidentical hormones.

Ageless Aging

Ageless Aging

Conclusion

Slowing down aging and avoiding disabilities from aging are now a possibility, if we manage our lives in a way that the biochemistry of our bodies remains the same and our mitochondria continue to function, even when we get older. I discussed the details of how to do that above. I have also written a book on the subject of anti-aging, which deals with these topics in more detail.

I hope that you incorporate at least some of these steps in your life to prevent suffering from disabilities as you age and to avoid premature aging.

References:

Ref.1: Ronald Klatz, MD, DO and Robert Goldman, MD, PhD, DO, FAASP, Executive Editors: “Encyclopedia of Clinical Anti-Aging Medicine & Regenerative Biomedical Technologies”. American Academy of Anti-Aging Medicine, Chicago, IL, USA, 2012.

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Aug
29
2015

Problems With The Western Diet

Lately there have been various news reports cautioning us about the Western diet. We eat too much processed food, we eat too much sugar and we have to be careful with how much fat and what kind of fat we eat. Take this story from the CNN. Half the world lives in big cities. And this number will reach 70% in the year 2050, if the urbanization trend continues at the same rate. With it comes the consumption of fast food. The wealthier people are, the more meat they eat. This is exactly what is bad for us. Too much meat can cause gout, particularly when paired with alcohol. First it is time to explain some more about the Western diet. “The biggest features of a Western diet are overconsumption of over-refined sugars, highly refined and saturated fats, animal protein and a reduced intake of plant-based fibers,” says Ian Myles. He is located at the U.S. National Institute of Allergy and Infectious Diseases. This statement is specific enough: we are eating too much fat, red meat, salt and sugar, and too little fiber.

Too much fat

In processed foods we get too many omega-6 fatty acids, which have been shown to cause clogging of arteries and causing heart attacks and strokes, if not balanced with enough omega-3 fatty acids. But many processed foods still have hidden trans fats, which distribute free radicals in your system; this in turn causes hardening of the arteries again. Free radicals also age you faster. A candy bar with palmitic acid and fructose for instance, leads to a slow grade inflammation. The immune system mistakenly takes palmitic acid for the gut bacterium E.coli and mounts an immune reaction. This low-grade inflammation causes inflammation in the blood vessels, but also weakens the immune system. The sugar part of the candy bar oxidizes LDL cholesterol leading to clogging of arteries, which causes heart attacks and strokes.

Too much red meat

Grain fed and antibiotic treated regular beef changes the gut bacteria and can cause super bugs. The change of the gut flora can lead to inflammation in the gut lining and something called “leaky gut syndrome”. We carry almost 2 pounds of gut bacteria in us at any given time. But residual antibiotics from regular beef and chicken reduces that amount and changes the composition of our gut flora.

You can read in this blog that the changes taking place from consuming regular beef changes your liver metabolism and leads to accelerated hardening of the arteries, which in turn causes deadly heart attacks and strokes. On the other hand, grass fed beef or organic beef do not do this. To prevent leaky gut syndrome, heart attacks and strokes from developing you can take probiotics every day, which should include these two species: Lactobacillus acidophilus and Bifidobacterium bifidus. This keeps your gut flora stable and does not allow your food to undermine your health.

To much salt and sugar

Too much salt is often in processed food to prolong the shelf life. But we humans are very sensitive to overdoses of salt. Our kidneys have to work overtime to get rid of the excess salt. We need to drink enough water to allow the kidneys to produce urine, which will eliminate the excess salt. Persistent excessive salt intake will also cause high blood pressure. High blood pressure can cause heart problems, strokes and aortic aneurysms. Restaurant food often contains too much salt and sugar.

Too little fiber

The more food is processed, the less fiber it will contain. If you go for the pizza, it may taste good, but where is the fiber? If you eat bread and butter, where is the fiber? You may say that you like a donut. I ask you again: where is the fiber? The end result is that toxins that normally would have been bound to fiber in the colon and were eliminated in the stool are now interacting with the wall of the colon causing colonic polyps and colon cancer. It may not only be fiber as plant-based diets rich in fruits, non-starchy vegetables, legumes, and whole grains were shown to be associated with a lower risk of the most common cancers. That’s the reason why people who consume a Western diet have higher rates of cancer in general. They lack fruits and vegetables.

Polyunsaturated fatty acids

The recommendation in the 1980’s until about 2010 of a low fat diet to prevent heart attacks and strokes has failed miserably. It turned out that polyunsaturated fatty acids are of the omega-6 type, which gets metabolized into arachidonic acid and causes inflammation. The immune system gets suppressed from the chronic inflammation and the person becomes more prone to infections. As low fat diets are typically high in carbohydrates, there is a calorie surplus causing weight gain. Dr. Fife explains in his book that polyunsaturated acids interfere with the insulin receptor feeding into insulin resistance, which makes it even more difficult to control the metabolism and leads to more weight gain (Ref.1). The end result is what we have observed over the last few decades, a relentless obesity wave in the civilized world. It is a direct result of the Western diet.

Cancer caused by the Western diet

Breast cancer, colon cancer and prostate cancer are cancers that are related to the Western diet. But there are likely many other cancers that are also caused by it.

We know that free radicals cause cancer, such as from trans fats and rancid polyunsaturated fatty acids found in processed foods. Cancer is more common in obese people and people with diabetes.

Habits that make us eat more

There are habits that make us eat more like snacking and falling for so-called “fitness food” which contains dubious ingredients. It may come as a surprise, but married people can also fall prey to unhealthy habits together, forgetting about working out and sneaking in “skinny cocktails”. Read what Cynthia Sass, registered dietician had to say about this on CNN.

Solution to the Western diet

You may expect me to say that you should modify this or that in the Western diet. Modification does not work. You have to get radical here! The real solution is to abandon the Western diet altogether. Replace it with the Mediterranean diet without sugar and starchy foods. It is not that as bad as you can see from 1 week of recipes that my wife included in my book: “A survivor’s Guide To Successful Aging”.

You can eat cooked organic spinach, a piece of meat with slices of Avocado for breakfast. Cooking is done mostly with coconut oil or olive oil. Alternatively you may enjoy an egg or egg white vegetable omelette with lots of greens, mushrooms, onions and salsa and avocado on the side. Add to this caffeinated or decaffeinated coffee with stevia. Alternatively, a bowl of rolled oats, flaxseed and nuts with fresh fruit and organic milk, goat milk or yoghurt would make an excellent, sustaining breakfast. I am mentioning all of this to show you that you can get away from your familiar pancakes with maple syrup, sausages, waffles, toasts and muffins etc.

Food needs to be prepared form scratch with organic ingredients. GMO foods need to be avoided as the final judgment on these is decades away, and you do not want to become a human guinea pig.

Problems With The Western Diet

Problems With The Western Diet

Conclusion

The only way to “improve” a Western diet is to eliminate it and replace it by the Mediterranean diet. Throw all the processed food into the trash where it belongs! Avoid omega-6 fatty acids (polyunsaturated fatty acids), which have been shown to weaken the immune system and cause insulin resistance. The best fats are omega-3-fatty acids from marine oils (fish oil), coconut oil and olive oil. Forget all the other oils that are heavily advertised. They are not healthy.

I stick to organic foods although they are more expensive. Don’t forget that apart from a good diet you need to engage in a regular exercise program in order to prevent heart disease and cancer. And don’t stress out over the changes that you are about to make. Remember to manage your stress and relax!

References:

  1. Bruce Fife, C.N., N.D.: “The Coconut Oil Miracle”, 5th edition,2013, Penguin Books, NY 10014

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Jul
11
2015

Experiments On Humans With New Statin Drugs?

The FDA has released new statin drugs to be used on a high-risk segment of the population who have genetically high cholesterol, called familial hypercholesterolemia that runs in families. These drugs have been fast-tracked to be introduced strictly to a high-risk population. Smaller trials have been done, but the results of larger trials are only going to be available in 2017. This leaves the uncomfortable question, whether we are observing experiments on humans with new statin drugs, when the final word has not been said.

Introduction

There was a news release about this story. There are a number of new super cholesterol lowering drugs that have to be given by injection and that reduce the LDL cholesterol fraction, which when oxidized is causing hardening of the arteries very quickly. What made the news right now is Amgen’s drug, evolocumab and Sanofi and Regeneron Pharmaceuticals’ drug, alirocumab. The traditional thinking is that when you lower the bad LDL cholesterol you would save the patient from heart attacks and strokes. I have blogged about the cholesterol story and statins in November 2013 pointing out that statins can hurt the consumer. One concerning side effect of statin therapy is myopathy, a painful muscle disorder where statins have to be discontinued.

Cholesterol is vital for cell function, for insulation of nerve fibers (myelin sheaths) and for synthesis of our steroid hormones (sex hormones and vitamin D3, now considered to be a hormone). The medical establishment took most of the information regarding heart attack and stroke prevention from the ongoing Framingham study. This clearly pointed to the importance of lowering the LDL cholesterol fraction (the “bad” cholesterol) and maintaining or increasing the HDL fraction (the “good” cholesterol).

The problem is that LDL cholesterol is actually an important cholesterol fraction that the body uses as transport molecule to be delivered to all vital organs like the heart, the skeletal muscles and the brain to replace lipids in cell membranes. LDL cholesterol cannot be simply labeled as the “bad cholesterol”. This is an oversimplification.

If we doggedly stick to the assumption that LDL has to be reduced to prevent heart attacks and strokes, we could hurt patients because vital organs may not get enough nutrients to replace their cell membranes. Without cell membranes there is no life!

Some details about what causes heart attacks and strokes

I like to explain how heart attacks and strokes develop. At the center of the problem is how hardening of the arteries develops. In the 1990’s and in the next decade, from 2000 to 2010 detailed research into this has been completed. It has shown that free radicals have a lot to do with hardening of the arteries. There is not one isolated single cause, but a combination of multiple factors that cause hardening of the arteries. One of the key processes is the fact that that in civilized countries too much sugar and starchy food is consumed. This is metabolized into sugar with digestion and absorbed into the blood by the gut. In response to all this sugar the pancreas secretes an overload of insulin every day. The high insulin levels cause inflammation, which releases a number of aggressive molecules that attack the lining of the arteries. Sugar also oxidizes the LDL cholesterol and the HDL cholesterol, which makes the LDL cholesterol more aggressive as it now reacts like a free radical. Macrophages take up the oxidized LDL cholesterol; they turn into fat-laden foam cells, which in turn burrow themselves under the lining of the arteries. Normally the HDL cholesterol incorporates oxidized LDL cholesterol and brings this to the liver for further processing. However, HDL itself is being oxidized by sugar and it loses its protective function. The end result is that hardening of the arteries is accelerated and when a critical point is reached, a heart attack or stroke can occur.

We need to rethink how to prevent heart attacks and strokes

What struck me with the FDA decision is that they seem to doggedly hold on to the hypothesis that heart attacks and strokes develop from LDL cholesterol that is too high. If this were the case, statins would have worked wonders in terms of preventing heart attacks and strokes, yet the number one killer is still hardening of the arteries. What I wrote in my blog in November 2013 is still true.

The solution to preventing heart attacks and strokes may not be attractive to some, but it is found in a proper diet and exercise. Here is the solution:

  1. We need to cut out sugar and starchy foods. This includes grains. Kellogg’s and cohorts won’t be happy nor will be your friendly baker or the bakery department in your supermarket.
  2. A Mediterranean diet is now the gold standard and adding olive oil and nuts to it will be even more effective in reducing mortality from heart attacks and strokes.
  3. Exercise has been proven to elevate HDL cholesterol significantly, so why not do less sitting and do more moving? With having cut out sugar and starchy foods, the HDL will be fully functioning and keep the LDL cholesterol honest, meaning that only non-oxidized LDL will reach the vital organs for membrane exchange work, while oxidized LDL is removed by HDL like a sponge and inactivated in the liver.

This is all: a three-point approach with no statins and no super statins. Big Pharma will not be happy about that, but it has been proven to be effective for several years (Ref. 1, 2 and 3).

What I find particularly concerning is the fact that most of the super statin trials will only come out with the full results in 2017. We witness that the FDA has approved these new super statins to be used on the most vulnerable people (familial hypercholesterolemia) on top of regular statins. I fail to see how vital organs can function, if the diet is not changed. It also is disturbing that CoQ-10 is not given as a supplement to counter at least some of the side-effects of the statins and super statins. No recommendations to that effect were made. I feel that the FDA allows patients with familial hypercholesterolemia to be subjected to a human experiment of this nature. They are receiving drugs that we do not fully know yet. After 2017 we will know whether they have reduced heart attack and stroke rates or not.

Experiments On Humans With New Statin Drugs?

Experiments On Humans With New Statin Drugs?

Conclusion

I remember very well from the 1980’s when I was in the middle of practicing medicine that we were told through the cholesterol-lowering drug guidelines that we should first assess the patient’s diet and exercise status. If modifying these lifestyle factors were ineffective, we would then only be using the statin drugs to lower cholesterol levels. In the meantime the scenario has changed and experienced a complete reversal in terms of diets. The high carb /low fat diet has been replaced with the low carb/medium fat Mediterranean diet, which by itself can be very effective in reducing LDL cholesterol. Recently research has shown that adding olive oil and nuts can lower mortality from heart attacks and strokes even more. It seems that the FDA is completely ignoring all this research.

I think that physicians and patients alike would do well to remember that it was the introduction of sugar, starchy foods and processed foods into the civilized world about 100 years ago that caused an increase of heart attacks and strokes because of the processes explained above. The real solution is the 3-point program suggested above. This will likely solve 80% to 90% of all cases of hardening of the arteries causing strokes and heart attacks. The rest could be treated cautiously with cholesterol lowering drugs, like the statins, however there is no room for human experiments.

More info on arteriosclerosis (hardening of arteries).

References:

1. Dr. Steven Masley, MD: “The 30-day Heart Tune-Up – A Breakthrough Medical Plan to Prevent and Reverse Heart Disease”, Center Street, A Division of Hachette Book Group Inc. New York, Boston, Nashville, USA © 2014

2. David Perlmutter, MD: “Grain Brain. The Surprising Truth About Wheat, Carbs, And Sugar-Your Brain’s Silent Killers.” Little, Brown and Company, New York, 2013.

3. William Davis, MD: “Wheat Belly Cookbook. 150 Recipes to Help You Lose the Wheat, Lose the Weight, and Find Your Path Back to Health”. Harper Collins Publishers LTD., Toronto, Canada, 2012.

Jun
20
2015

Seventeen Causes Of Blood Vessel Disease

We tend to ask the question: “What is the cause of blood vessel disease”? Would you have expected that at this point there are not just one cause, but seventeen causes of blood vessel disease identified that can all be treated? In the May 2015 issue of the Life Extension Magazine one of the causes, high homocysteine has been stressed as being an important risk factor that not every health professional has yet appreciated.

In the following overview I will briefly address all of the risk factors for cardiovascular disease and then summarize what can be done to prevent heart attacks and strokes.

1. Excess cholesterol: Too much cholesterol can lead to clogged arteries. When we eat too much red meat too often, this extra dietary cholesterol can elevate your total blood cholesterol.

2. High LDL cholesterol: The LDL cholesterol is often labeled the “bad cholesterol”. In reality it is the cholesterol that is being transported from the liver to all of the body cells, which utilize it to replace the aging membranes that envelop the cells. What is important to know is that sugar and starchy foods (pasta, cakes, cookies, noodles, white rice, potatoes, pizza, muffins etc.) lead to a surge of blood sugar, which stimulates the liver to produce more LDL cholesterol. Any excess sugar in the blood will oxidize the LDL cholesterol, which leads to accelerated hardening of the arteries.

3. Low HDL cholesterol: HDL is the type of cholesterol that is transported from the cells back to the liver. Any oxidized LDL cholesterol is also mopped up by HDL cholesterol. HDL cholesterol has been dubbed the “good cholesterol”. It is important that LDL and HDL cholesterol are balanced. It is noteworthy that HDL cholesterol is much higher in athletes and those who exercise on a regular basis (like 5 to 7 times per week). This means that there is a surplus of the protective HDL cholesterol, which prevents hardening of the arteries.

4. Oxidized LDL: As explained above sugar and starchy foods oxidize cholesterol, so does radiation. A Mediterranean diet including olive oil will stabilize your metabolism and protect LDL from being oxidized.

5. High blood sugar: In pre-diabetes and diabetes, the blood sugars are high, but they are normal in people with a normal metabolism. As explained before it is this scenario, which leads to oxidation of LDL cholesterol and accelerated hardening of arteries. This is the reason why diabetics have severe blood vessel disease with closure of major arteries like the one going to the legs. If arterial by-pass surgery is not feasible because of the severity, often a physician has no other choice but to amputate a lower leg.

6. Excess triglycerides: People with excessive weight have a change in metabolism called metabolic syndrome, where triglycerides are high. But diabetics also often have high triglyceride levels in their blood. This is an independent risk factor to develop hardening of the arteries.

7. Elevated C-reactive protein: Dr. Paul Ridker published a landmark study in 2002 where he concluded that the blood test C-reactive protein was a reliable indicator to identify people who were at risk of developing heart attack. It measures inflammation in the body. What is inflamed here is the lining of the arteries from oxidized LDL cholesterol. I hope you see a pattern. Some of these points are actually connected.

8. Low blood EPA/DHA: Essential fatty acids are not contained in processed foods. Instead the food industry puts omega-6-fatty acids into processed foods, as this is much cheaper and leads to a longer shelf life of the processed food products. Omega-6 fatty acids are the precursor for arachidonic acid, which causes inflammation, hardening of the arteries and arthritis. By introducing fish oil or wild salmon two or three times per week you can achieve a counter balance to omega-6-fatty acids. Our bodies want us to balance omega-6 fatty acids with omega-3.

9. Excess insulin: with type 2 diabetes there is a high fasting insulin level. This leads to inflammation of the blood vessel wall and triggers accelerated hardening of the arteries. It also causes the brain arteries to get narrowed, and as a result the brain develops Alzheimer’s and dementia. Alzheimer’s is now called “type 3 diabetes”. An overweight or obese person who cuts out sugar in the diet and exercises can often control excessive weight, lower insulin and normalize cognitive deficits.

10. Excess fibrinogen: Blood clotting factors are manufactured in your liver and this is balanced by fibrinolytic factors that circulate in the blood. In certain conditions like diabetes, or the metabolic syndrome too much fibrinogen is produced. This can lead to blood clots.

11. Excess homocysteine: Some people are born with gene defects that program our cells to run abnormal biochemical reactions in our cells. Correct methylation pathways are important for normal cell function. However, if there is a methylation defect, abnormalities set in and homocysteine accumulates. As we age, there is also a weakening of certain enzymes that are involved in the methylation pathway. With any of these enzyme defects you need to use appropriate supplements to normalize this metabolic defect. Vitamin B2, B6 and B12 supplementation will often stabilize methylation defects and homocysteine levels return to normal. Methyl folate 1 mg per day is also very useful. Some people in older age cannot metabolize folate very well. This is important as severe, familial cardiovascular disease, where people often suffer heart attacks during the best years in their lives, can be postponed this way by several years or decades.

12. High blood pressure: Many people are not aware that high blood pressure is a disease where the linings of the arteries are inflamed and there is too little production of nitric oxide. Nitric oxide is a signaling substance contained in many vegetables, particularly in red beets. Nitric oxide is the body’s tool to keep blood pressure normal by widening the diameter of arteries. High blood pressure leads to accelerated hardening of the arteries, because the oxidized LDL cholesterol gets deposited right under the diseased lining of the arteries. Just lowering the blood pressure with medications will not remove the other risk factors; they have to be addressed separately. The DASH diet has been developed to assist in lowering elevated blood pressure.

13. Low nitric oxide: Too much sugar and starch in one’s diet cause oxidation of LDL cholesterol as explained and this causes a dysfunction of the lining of the arteries resulting in less production of NO (nitric oxide). The lack of nitric oxide causes constriction in the arteries throughout the body, which will in turn elevate the blood pressure. Exercise will also lead to more nitric oxide production, but the right diet is the other factor. There is a supplement you can buy, called NEO-40 (one or two per day can be taken as a supplement, available on Amazon in the US, in health food stores in Canada). But make no mistake: it’s not about supplements; it is about the proper diet and lifestyle!

14. Vitamin D3 deficiency: I have blogged about the importance of vitamin D3 before. Vitamin D3 is now considered to be a hormone, as all cells have receptors for this molecule. It has anti-inflammatory qualities. It helps in the prevention of heart attacks and strokes.

15. Low vitamin K2: In this blog I have explained that vitamin K2 and vitamin D3 co-operate in removing calcium from the blood and transporting it into the bone. This way they both help in the prevention of osteoporosis. A co-factor in the prevention of osteoporosis is estrogen in women and testosterone in men.

16. Low free testosterone: Low free testosterone has been established as an independent risk factor for heart attacks and strokes. In the man there are a lot of testosterone receptors located in the heart and in the brain; this explains why with a lack of testosterone there is not only erectile dysfunction, but also the risk of developing a heart attack or a stroke.

17. Excess estrogen: When a women approaches menopause, her menstrual cycles can become irregular due to the fact that there are anovulatory cycles, and the progesterone production is starting to slow down. This hormonal state is called estrogen dominance, because estrogen dominates over progesterone. In other words, the ratio of progesterone over estrogen is less than 200 to 1 (progesterone/estrogen ratio) when saliva hormone levels are measured. This is a risk factor for hardening of the arteries. In males with a “beer belly” there is too much estrogen floating around due to an enzyme in fatty tissue, called aromatase. This enzyme manufactures estrogen out of testosterone and contributes along with other factors to causing heart attacks in that scenario.

How can we protect ourselves from these factors?

As already indicated above, there are lifestyle issues that need to be addressed as follows.

  1. First adopt a healthy diet, such as the Mediterranean diet, which includes olive oil. No sugar, no bread, pasta, potatoes, and go extremely easy on certain fruit that is high in sugar, such as dried fruit, mango, bananas and grapes, because we do not want to oxidize our LDL cholesterol for reasons explained already.
  2. Exercise regularly. If you like, go to a gym (my wife and I do this regularly). If you are insecure, ask a trainer initially to guide you through the exercise equipment. It really is not that difficult to do. You develop a routine that is good for you. Alternatively, you may want to go for a brisk walk, run or participate in dancing. If you get easily bored, rotate the activities, but do not skip days, let alone weeks! Remember that your heart works 24/7!
  3. Take some vitamins and supplements: Vitamin B2, B6, B12 and methyl folate were mentioned before. Take vitamin D3 in a good dose like 5000 IU per day or more and vitamin K2 200 micrograms per day. Omega-3 supplements (EPA/DHA) are very useful to keep inflammation under control. For more on vitamins and supplements follow this link.
  1. Have your hormones checked. Some doctors do not feel comfortable about this; maybe you want to see a naturopath about it instead. Your body needs the hormone receptors satisfied by adequate bioidentical hormone levels; otherwise you age prematurely and give up body functions that you would rather keep. Normal hormone levels prevent osteoporosis, premature hardening of the arteries, Alzheimer’s, erectile dysfunction and premature wrinkles.
Seventeen Causes Of Blood Vessel Disease

Seventeen Causes Of Blood Vessel Disease

Conclusion

All of these 17 factors explained above are independent risk factors for developing hardening of the arteries, which affect mainly the heart, brain and kidneys. All you need is one of these factors, and you could develop a heart attack, stroke or kidney failure. You have no problem accepting a preventative maintenance program for your car. Think of having appropriate tests at least once a year done through your doctor. There are blood tests available to monitor hormone and vitamin levels, as well as C-reactive protein and homocysteine levels. Here are also three tests that will assess your heart function.

Your doctor may not order the tests spontaneously. Ask for it!

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

More info about stroke prevention: http://nethealthbook.com/cardiovascular-disease/stroke-and-brain-aneurysm/stroke-prevention/

More on arteriosclerosis (blood vessel disease):http://nethealthbook.com/cardiovascular-disease/heart-disease/atherosclerosis-the-missing-link-between-strokes-and-heart-attacks/

Jun
06
2015

The “Macaroni And Cheese” Myth

There is hardly a child that did not go through the macaroni and cheese phase. Now the maker of the Kraft’s dinner is in the news for their plan of removing artificial coloring and artificial flavors. This in itself is a positive step in the right direction. Although Kraft’s is painting the positive image of being concerned about the food quality for children, I think that the trigger for the change lies in the downward spiral of the sales of junk foods. Kraft’s is not alone with this. McDonald’s has been in the news having to close down franchises and losing business to Chipotle.

Chipotle has a slogan: “whole or nothing”, meaning whole foods, no antibiotics in their meats, everything fresh.

There also has been pressure from the informed consumer. Kraft’s probably responded to the Change.org petition where 365,000 signatures were collected asking Kraft’s to remove dyes from macaroni and cheese.

Kraft did some research and found that it was indeed possible to keep the taste the same, while improving food quality by replacing food coloring with paprika, annatto and turmeric.

Food value of macaroni and cheese

So, let’s assume that this switch will be successful, which itself is positive. But what are kids actually eating? Are noodles (essentially a form of pasta) and processed cheese healthy? What about missing protein, vitamins, vegetables and lettuce?

Macaroni

I have explained before that starchy food is essentially the same as sugar. Would you say that sugar is healthy? No, because it oxidizes LDL cholesterol causing hardening of arteries leading to inflammation in the body and causing the pancreas to produce a whole load of insulin leading to hyperinsulinism with reactive hypoglycemia. This also undermines adrenal gland function causing adrenal fatigue.

Cheese

Since 1993 it is legal for the dairy industry in the US to use bovine growth hormone from Monsanto. And, yes, it is contained in processed cheese that finds its way into the cheese portion of macaroni and cheese. In Canada or Europe cheese does not contain bovine growth hormone, as it is illegal.

Here is a link that states that bovine growth hormone from dairy in the US is one of the causes of breast cancer. Now the Kraft’s macaroni and cheese story takes on a completely different twist: the longer you are exposed to this weak carcinogenic effect of cheese (due to rBGH or rBST) the higher the likelihood of developing breast cancer in girls later in life. In boys a similar glandular tissue is the prostate gland and prostate cancer in older men is common. According to the American Cancer Society research has already shown a connection between rBGH/rBST and prostate cancer later in life. I find the increased risk of breast and prostate cancer in the US concerning. However, starchy foods (the macaroni part of macaroni and cheese) are known to cause cancer of any kind because of the insulin response. So, macaroni and cheese is not an appropriate, healthy food.

Missing vegetables and salad

We need the vitamins from vegetables and salads to counter any effect of the carcinogenic effects of macaroni and cheese. Don’t stop at the pasta aisle of the supermarket.

You will need to pick up some vegetables before you go home. Often kids are reluctant to consume vegetables. One alternative is to run green leaf vegetables through the blender, add an orange and a piece of banana for better flavor and offer it as a smoothie drink.

What does this do? It adds Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, phytonutrients and antioxidants.

Organic food

Despite the effort of changing macaroni and cheese and skipping artificial colors and flavoring substances, it does not measure up as a healthy food. Introduce new options that pack more flavor than any bland pasta product. Shop for organic food to avoid traces of pesticides and herbicides. Get used to the flavor of a Mediterranean diet without starchy foods or sugar. This diet has been associated with a long life and less disabilities in old age. So, replace the macaroni with a piece of chicken or lean grass-fed beef. Replace the cheese with vegetables. Buy an imported cheese (Parmigiano or cheddar, either organic or imported from Canada or a European country), which can be used over the vegetables. And –voila! – You got another meal, not macaroni and cheese!

The "Macaroni And Cheese" Myth

The “Macaroni And Cheese” Myth

Reasoning

It seems that concentrating solely on changing coloring and food additives, we lost our vision of what healthy food really is. We get so worked up about the old, familiar tastes, even calling it “comfort food”, that we do not care any more about the quality of our food. This should be something, which the consumer is entitled to have, and it should not be left to the maneuvering of the food industry. We need to take the control of our kitchen back into our own hands. Dr. Victoria Maizes, executive director of the University of Arizona Center for Integrative Medicine and a professor of medicine and public health, asked a simple question: “What’s wrong with Girl Scout cookies?” In this article she explains her concern about GMO, sugar and trans fats in the cookies Girl Scouts sell. She makes the link between cookie consumption and obesity, cardiovascular disease and cancer. You may not know all the intricacies of the human body, but whatever food you decide to swallow will decide which way your metabolism goes. Do you want to become hypoglycemic, diabetic or do you just want your metabolism to stay normal?

Conclusion

Macaroni and cheese is a topic that leads to a discussion of what quality nutrition should be in general. The gold standard is a Mediterranean diet, as this is associated with longevity. At the same time it is tasty. Adults need to be aware of the side effects of junk food that I mentioned above. Despite advertisements otherwise, macaroni and cheese is not a quality food as it is deficient in vital nutrients, such as quality protein, minerals and vitamins.

May
30
2015

Be Creative, Prevent Dementia

Here is a recent research finding from the Mayo Clinic that caught the media’s attention: be creative, and this will prevent dementia. The study found that when people engage in creative things they could delay the onset of Alzheimer’s and dementia. Dementia can be caused by a number of various causes. But the end result is that there is an inflammatory condition within the brain that leads to a loss of nerve cells and nerve cell connections. When brain cells and nerve cell connections are lost, memory fades, particularly in the frontal brain and in the hippocampus area.

The study

In an April 8, 2015 publication from the Mayo Clinic in Rochester, MN and Scottsdale , AZ 256 participants aged 85 years and older (median age 87.3 years, 62% women and 38% men) were followed for 4.1 years. Mild cognitive impairment (MCI) was measured using psychological tests. At the time of recruitment into the study all of the tests for MCI were normal. As the study progressed it became apparent that there were various risk factors that caused the onset of MCI, which is the immediate precursor of dementia/Alzheimer’s disease. The finding was that the genetic marker APOE ε4 allele was associated with a risk of 1.89-fold to develop MCI and later Alzheimer’s disease. If there were current depressed symptoms present at the time of being enrolled into the study the risk of MCI development was 1.78-fold. Midlife onset of high blood pressure led to a 2.43-fold increase and a history of vascular diseases was associated with 1.13-fold higher MCI development. The good news was that four activities were associated with a lower risk to develop MCI with aging. When the person engaged in artistic activities in midlife or later in life the risk for MCI development was reduced by 73%, involvement in crafts reduced it by 45% and engagement in social activities by 55%. In a surprise finding the use of a computer late in life was associated with a 53% reduction in MCI development. These are very significant observations.

What we can learn from the study

When you get older it is important that you prepare yourself for an active retirement. You may want to enroll in dance classes, as this combines physical activity with brain activity where you have to remember learnt responses (from old moves you know) and also learn new dance moves (therefore creating new nerve cell connections). You could start a hobby where you create something (arts and crafts, painting etc.). Grandma Moses did this, and she not only became famous with her artwork, but she aged gracefully; she turned 101 years old).

The brain is an organ that needs to be treated with respect. We need to give it proper nutrition and avoid cardiovascular disease as it is known that whatever is good for the heart is good for the brain.

Eat a Mediterranean diet and avoid junk foods including processed foods. If at all possible eat organic foods. Take your fish oil supplements (omega-3 and DHA), as the DHA will provide the material necessary to build up new brain cells. The omega-3 fatty acids are necessary for a healthy heart and healthy blood vessels.

Regular exercise will improve your brain circulation, even in old age. If you take the steps mentioned you will at the same time prevent arthritis from developing and by cutting out sugar and starchy foods your brain will stay sharper for longer. Nurses in care homes for Alzheimer’s patients have known for a long time that Alzheimer’s patients crave sugar and sweets. This leads to hyperinsulinism and Alzheimer’s disease. So let’s take the consequences and cut out sugar and sweets to prevent Alzheimer’s.

Apart from these physical factors that have been published in many medical journals we have now an additional tool in getting the aging persons involved in crafts: social activities like journal clubs, discussion groups, walking groups, bridge groups or religious gatherings that will stimulate the brain to form new circuits and buildup new memories. Artistic activities and learning the use of the computer are additional things that will reduce the risk of developing MCI and later dementia or Alzheimer’s disease.

Be Creative, Prevent Dementia

Be Creative, Prevent Dementia

Conclusion

As the baby boomers age and enter into the old age category these observations are very important. We should think about doing some of these things now, so we do not have to overcome inertness later. The worst you can do is to become a couch potato and watch TV all of the time. Watching other people doing sports activities does nothing for you unless you walk on a treadmill while you watch TV. I do not intend to be hard on you; I am just passing on these new research findings and practicing them myself. The final choice is up to you.

 

Reference:

http://www.cnn.com/2015/04/09/health/creativity-socializing-delay-dementia/index.html

 

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Apr
15
2015

Avoid Brain Atrophy

When a 24-year old football player (Chris Borland) suddenly decides to quit his active sports career, because he wants to plan for a disability-free long life without brain atrophy, the world listens. Chris did his research about traumatic brain injuries, which can lead to degenerative brain disease or chronic traumatic encephalopathy (CTE). Trauma to the brain is just one cause of brain shrinkage (medically termed “brain atrophy”).

I like to take a broader overview of the topic of brain atrophy, which looks at all of the factors that can lead to brain shrinkage including physical injuries to the brain from blows to the head.

The vast majority of cases of brain shrinkage do not come from physical injuries, but rather from medical illnesses. Many of them including many sports injuries are preventable. This is the topic of my blog today.

Brain atrophy means a loss of brain cells, which causes a smaller brain. An MRI scan (around 800 to 1000$) will give information about the brain.The most sophisticated tool to depict the functioning of the brain may be the SPECT scan (ranging from 2000 to 2500$).

What causes brain atrophy?

It is important to realize that a multitude of different factors can cause the same end result – brain atrophy. All of these factors work together causing brain atrophy and the more factors are at play the worse the outcome. So, let’s review the various known causes of brain atrophy.

Diabetes

It has been known for a long time that diabetics can develop brain atrophy and dementia when their blood sugars are not well controlled. This leads to the formation of advanced glycation end-products (AGEs).

Insulin and IGF-1, a factor produced by the liver in response to human growth hormone have been found to counter the development of brain atrophy in diabetics.

The key in patients with diabetes is a close control of blood sugars, best measured as the hemoglobin A1C blood test. At the 22nd Annual World Congress on Anti-Aging Medicine In Las Vegas (Dec. 10-14, 2014) Dr. Theodore Piliszek stated that the new normal range for hemoglobin A1C is 3.8 to 4.9%, quite a bit lower than the normally recommended values. Accepting the old values that proclaim levels of 5.5. as normal automatically puts you in a higher risk of developing brain atrophy and dementia.

Cardiovascular disease

What is good for the heart is good for the brain. That is what Dr. Perlmutter stated in his book (Ref.1). But the reverse is also true: if your cardiovascular system is sick, your brain gets sick!

Here is a full-text article that describes how intimately connected heart function and brain function is.

Cardiovascular disease is a broad term and includes atrial fibrillation, blood clots in the coronary arteries or brain vessels (medically called “thrombotic events”), high and low blood pressure, heart failure, heart valve defects, low cardiac output, inflammation in the blood and a genetic marker, called Apo E, which is commonly associated with Alzheimer’s disease.

The end result of any of these conditions will cause brain atrophy. Once a problem is identified, it is important that the patient is seeing the appropriate specialist who will take care of the risk factor in order to prevent brain atrophy.

Vitamin B deficiency

Some people are born with a certain degree of a methylation defect, a deficiency of certain enzymes, which prevents methylation of brain hormones and other metabolic products. This can lead to depression, schizophrenia, memory loss and you guessed right: brain atrophy, which manifests itself as Alzheimer’s disease or dementia.

By using the proper nutrients with high enough supplements of vitamin B2, B6 and B12 this biochemical process can be restored and brain atrophy can be prevented. SAMe is also a useful supplement that supports methylation and a normal brain metabolism. Ref.2 explains methylation defects in more detail.

Obesity

The question is whether the “brain shrinks as the waist expands”. The answer is a clear “yes”. Researchers have found that the grey matter (with which we think) in the frontal lobes of the brain shrink in obese people of all ages. The researchers found further that the grey matter shrunk in the temporal and parietal parts of the brain of people in middle and old age.

The key here is to cut out refined carbs (sweetened sodas, pasta, bread, sugar in any form), as they are the ones that cause obesity. This occurs by the liver metabolizing sugar and turning it into fat that is stored. Just by cutting out sugar and starchy foods both my wife and I lost 50 pounds each in 2001. It can be done, but it takes a bit of will power.

The terminology may be confusing here: it is really sugar that causes brain atrophy via causing obesity and damage to the blood vessels.

Smoking and alcoholic beverages

Smoking leads to brain atrophy by damaging the blood vessels that are supposed to supply the brain with nutrients. If blood vessels close off or hardening of the arteries reduces the blood flow to the brain, brain cells die and brain atrophy develops.

Smoking also robs the body of vitamins, which slows down the brain cell function.

Alcohol is a nerve cell poison; it causes brain atrophy by directly damaging the brain cells (grey matter).

The results are memory loss, poor judgment, problems planning one’s future, loss of control with regard to emotions. This can lead to violent behavior and problems with regard to inter-personal relationships.

Genetic factors

ApoE4 gene variant, which causes inherited Alzheimer’s disease, causes a change of brain metabolism with deposits of a glue-like substance in the brain that damages nerve connections resulting in memory loss.

Researchers believe that ApoE4 is implicated in 20 to 25% of all Alzheimer’s cases.

Despite this apparent negative story, there is hope by radically changing one’s diet and taking supplements. Not every patient with one or two doses (alleles) of ApoE4 comes down with Alzheimer’s.

Avoid Brain Atrophy

Avoid Brain Atrophy

What can you do to prevent brain atrophy?

Supplements: Take regular B complex vitamins (particularly B2, B3, B6, folic acid, B12), vitamin E and C, carnosine, acetyl-L-carnitine, boron, ginger, coenzyme Q-10 (or CoQ-10), curcumin, vinpocetine, zinc, grape seed extract, blueberry extract, Ashwaganda, glyceryl-phosphoryl-choline, SAMe, huperzine A and DMAE. All of these have been found to support brain function and often restore memory function. Unfortunately regular anti-Alzheimer’s medications are not keeping their promise and on average just delay Alzheimer’s by 3 to 6 months. For details how these supplements work see this link.

Omega-3 fatty acids including DHA: These essential fatty acids from fish oil are very useful as they are anti-inflammatory and help support the normal brain metabolism, particularly DHA. In a Feb. 2015 US study from the Rhode Island Hospital 193 Alzheimer’s patients, 397 individuals with mild cognitive impairment and 229 normal individuals were followed for 5 years with MRI scans and cognitive tests every 6 months. 117 subjects were taking fish oil on a regular basis. The study showed a decline in gray matter in those who did not take fish oil and in carriers of the apolipoprotein E4 gene (a gene liked with Alzheimer’s disease). The gray matter on the MRI scans and brain function measure with cognitive function tests were much better preserved in those who took fish oil supplements.

Resveratrol: This powerful antioxidant is an anti-aging supplement. It is preventing heart disease, hardening of the arteries and helps preserve brain function by keeping the brain vessels from getting clogged up. DHA and omega-3-fatty acids are helping in that regard as well.

Eat nuts: Nuts are healthy (provided you are not allergic to them); but just because you are allergic to one kind does not mean you are allergic too all of them. Often a person allergic to hazelnuts will not be allergic to Macadamia nuts, cashew nuts or walnuts. Nuts contain a mixture of essential fatty acids, blood vessel friendly, saturated fatty acids and minerals that are all brain supportive.

Exercise regularly: Whoever moves and exercises keeps the heart healthy and whatever keeps the heart healthy keeps the brain healthy as stated before.

Stress management and sleep (avoid chronic overstimulation of your brain): In our hectic society everything has to be instant, the expectations of managers are high, the labor force is stressed. The fastest runner, the best player etc. is celebrated. The rest of us often feel like “underdogs”, if we allow this type of thinking to rule ourselves. Use yoga, self-hypnosis, meditation, religious mediation and prayer to counter some of the stress from everyday life. We need some stress to get us going, but we do not need “distress”. Dr. Hans Selye, the father of the general adaptation syndrome due to stress, gave a lecture about this topic in Hamilton, Ont. in 1977, which I attended. I vividly remember how he projected a picture of his skeleton showing bilateral hip replacements. He said that chronic stress could lead to arthritis. He had developed end stage arthritis in his hips and required total hip replacements on both sides. He wanted to illustrate that stress leads to physical consequences; it may be a heart attack in one person, a stroke in another, arthritis in a third. Constant overdrive has physical consequences.

Avoid sugar and starchy foods: I left this point as the last as it may be more difficult to understand. I started touching this topic under “obesity” above. An overload of refined carbs leads to an overstimulation of the pancreas pouring out insulin. Too much insulin (hyperinsulinemia) causes hormonal disbalance and leads to diabetes type 3, the more modern name for Alzheimer’s. All starch is broken down by amylase into sugar, so essentially you get a sugar rush from any starchy food as well. Too much sugar in the blood oxidizes LDL cholesterol, which leads to inflammation in the body. The consequence of this are the following conditions: hardening of the arteries, strokes, heart attacks, Alzheimer’s due to brain atrophy, arthritis, Parkinson’s disease and cancer. I have blogged about these topics in many separate blogs.

Conclusion

In this blog I have reviewed how brain atrophy develops. There are a multitude of factors that over a lifetime can lead to brain atrophy. Repetitive head trauma from contact sports is only one reason; poor nutrition with too much sugar and starch and missing essential fatty acids (omega-3/DHA) is another potential cause. Add to this a lack of exercise, too much stress, alcohol and smoking and you covered most of the causes. Studies have shown that even when you carry the ApoE4 gene trait, only 30% will express it as supplements can suppress the expression of it. The key is prevention. Preserve your brain cells, prevent brain atrophy!

References:

Ref. 1: David Perlmutter, MD: “Grain Brain. The Surprising Truth About Wheat, Carbs, And Sugar-Your Brain’s Silent Killers.” Little, Brown and Company, New York, 2013.

Ref.2: William J. Walsh, PhD: “Nutrient Power. Heal your biochemistry and heal your brain”. Skyhorse Publishing, 2014.

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