Nutrition Archives

Jul

2023

Learn about Longevity from the Blue Zones

By Ray Schilling | diet, Fitness, Health, lifestyle, Mortality, Nutrition, Processed food, red meat, sleep

People who live in blue zones often turn 100 or older, so we can learn about longevity from the blue zones. The 5 most often cited blue zones are in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California, United States. But there are many more blue zones throughout the world. These zones contain the most centenarians, people who have reached the age of 100. It is thought that it is the people’s lifestyle that makes them live much longer than the rest of the world.

Lifestyle of centenarians

People are active, are bicycling, walking, swimming, constantly on the go and they are careful about what they eat. They stay slim, but are muscular. Their diet consists mostly of vegetables and salads, with very little meat. They may consume a small piece of beef on Sundays, but not during the rest of the week. Fish may be a part of their diet two or three times per week.

Diet characteristic of blue zones

Sandee LaMotte published an article on March 4, 2023 at CNN, which describes the diet consumed in blue zones. People in blue zones are active, handle stress well, are close to friends, have a purpose in life and are often members of a social or religious group. They eat mostly a plant-based diet and they stop eating before they are full.

The food consists of complex carbohydrates. No processed foods are eaten. The American Heart Association says: “Complex carbohydrates, such as beans, peas, vegetables and whole grains provide vitamins, minerals and fiber that can go missing in processed and refined foods. In addition, they are digested more slowly, and the fiber helps you feel full longer.”

Origin of blue zone foods

The blue zone food has its roots in the African, Asian, Latino and Native American diets. Dan Buettner originally published an article about the blue zones in the National Geographic Magazine. Recently he published a collection of 100 blue zone recipes in book form.

The Mediterranean diet is very close to blue zone eating.

What blue zone meals contain

Buettner said: “The five pillars of every longevity diet, including the blue zone, are whole grains, vegetables in season, tubers, nuts and beans. In fact, I argue the cornerstone of a longevity diet is beans.” People in blue zones eat similar foods as those who eat a Mediterranean diet, but they do not eat as much fish as people on a Mediterranean diet. People on a blue zone diet don’t eat any milk products. On the other hand, goat and sheep’s milk cheeses such as feta and pecorino are part of the blue zone diet. In the blue zones the consumption of purple sweet potatoes, sesame seeds, fresh vegetables and fruit are the major staples.

More info about Blue Zone diet

All of the meals contain complex carbohydrates, micronutrients and a whole variety of fiber.

Perhaps the important difference to the Standard American diet is that in the blue zone there is a lack of beef, hamburgers, processed foods and highly processed carbohydrates like bread, pasta, sugar-sweetened beverages, salty snacks like potato chips, candies, cookies and processed meats (bacon, sausages or cold-cuts). People in blue zones eat very little bread and if they do, they eat sourdough bread, which does not raise the blood sugar level as the highly refined white bread.

Recapturing healthy foods

So, what foods are blue zone people really eating? Tofu, quinoa, mushrooms, lentils, beans, turnip greens, artichokes, asparagus, chickpeas and spinach are the main staples of their nutrition. They stay away from sugar, rarely eat meat (once or twice per week) and otherwise have a healthy lifestyle. Scientists think that longevity comes from the healthy lifestyle and diet, which centenarians practice. Several longevity genes get activated as explained in this publication. This translates into living long lives with very few illnesses and experiencing energy until the end of their lives.

Learn about Longevity from the Blue Zones

Conclusion

We can learn a lot from observing what centenarians eat and do. Scientist have investigated the lifestyle of people living in blue zones in various parts of the world. These zones contain the most centenarians, people who have reached the age of 100. People in blue zones eat mostly vegetables and very little red meat. They avoid sugar and processed foods. But they are also very active, have a rich social life and allow themselves enough sleep. Scientists accumulated evidence that genetic longevity switches are activated by the life style of people living in blue zones. It is the activation of these epigenetic switches that are responsible for the longevity of people in blue zones.

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Apr

2023

Help with Menopausal Symptoms

By Ray Schilling | blood test, Diabetes, diet, Inflammation, Insomnia, irregular periods, Menopause, Nutrition, sleep

At the 30^th A4M Conference mid-December Dr. Anna Cabeca lectured about “Help with menopausal symptoms”. A4M stands for “Conference of the American Academy of Anti-Aging Medicine”. It is a yearly event at the Sand Conference Center of the Venetian Palace in Las Vegas. The following is a summary of the very detailed lecture by Dr. Anna Cabeca.

Definition of postmenopausal symptoms

Dr. Cabeca’s detailed title for her lecture was: “Menopause: Hot flashes, brain fog and vaginal dryness; 3 symptoms women don’t have to experience.” The first thing to remember is this detailed list of symptoms of menopause:

Hormones are disbalanced
Unusual behaviors and moodiness
Gaining weight (accumulating fat)
Tiredness
Loss of willpower
Sleep disturbance: can’t sleep or sleeps all the time
Brain fog and memory problems
Lost your “edge”
No sex drive
Aging rapidly
Hair loss
Thyroid problems
Hysterectomy (to remedy excessive periods)

Hormone changes with menopause

To clarify, there are major hormone changes with menopause as follows. To explain, at the age of 35 progesterone suddenly experiences a major reduction, which completes by the age of 45. In contrast, estrogen levels remain high until the age of 40 when it, too is reduced to background activity by the age of 50. In fact, at this point estrogen production is still more than progesterone synthesis. This is the basis of what is called estrogen dominance.

In general, symptoms of estrogen dominance are: PMS, hot flashes, night sweats, mood swings, weight gain, vaginal dryness, brain fog, irregular periods, less libido, missing or increased periods, bone loss and sleep disturbance.

To emphasize, the production of male hormones, DHEA and testosterone, slows down around the age of 30 and reaches a low plateau around the age of 45. This explains, for example, the lack of sex drive mentioned above. In addition, it is also partially responsible for brain fog, tiredness, hair loss and unusual behaviors and moodiness.

Perimenopause and menopause increase risk for diabetes

By all means, there is a clear relationship between age and the risk of developing diabetes in both males and females. But it must be remembered that the hormone weaknesses in combination with weight increases can also trigger diabetes.

Head-to-toe patient work-up

There are two parts to a patient’s work-up, a thorough assessment and a patient’s education.

The patient’s assessment includes:

Energy, mind, spirit
Hormone balance
Inflammation
Assessment of diet and nutritional intervention
Gastrointestinal health and digestion
Detoxification
Structural investigation

Surely, another key point is that patient education is important to be successful in the multiple step intervention to normalize the metabolism, shed excessive weight and help the patient to refocus.

Comments to the patient’s assessment

Indeed, the display of energy in a patient is closely related to hormone balance. Notably, when hormones are measured and they are out of balance, this usually explains the multiple symptoms. It is important to realize that inflammation is measured with the high-sensitivity CRP blood test. This test measures the level of inflammation. Initially, the level may be 30, but with weight loss it often normalizes with values of 2 or 3. At the same time weight loss stabilizes blood sugar (indicated by an initially high, but later normalizing hemoglobin A1C) and diabetes can completely disappear. Frequently, an analysis of the diet often shows that the patient is eating too much sugar and starchy foods.

Faulty nutrition, heavy metals and osteoporosis

In addition, many patients also eat too much meat and processed meat products, which leads to elevated cholesterol and triglycerides. Also, introducing more vegetables and fruit reduces lipids in the blood. Certainly, patients’ blood tests often show high levels of heavy metals like mercury, lead and cadmium. This can be chelated out with intravenous EDTA. Often 6 treatments at weekly intervals will rid the body of these toxins from pollution and the consumption of fish that has high mercury content.

Structural investigation of the bone with bone density measurements can diagnose osteoporosis. An initial remedy for this is supplementation with 5000 IU of vitamin D3 and vitamin K2 200 micrograms daily.

Low carb diet can help rebalance body metabolism

People who are overweight or obese get metabolic changes in their blood that physicians call metabolic syndrome. It raises blood pressure, often leads to elevation of cholesterol, triglycerides and blood sugars and also causes inflammation. A diet like the Mediterranean diet can help stabilize the metabolism. Dr. Anna Cabeca recommended a ketogenic diet, but from my reading a Mediterranean diet will achieve the same. In addition, a ketogenic diet carries a higher risk of heart attacks and strokes. For this reason I cannot recommend a ketogenic diet. The end result is an improvement of organ function, improvement of blood tests and less reliance on medications. Our body simply performs and functions better.

Fasting improves mitochondrial health

Mitochondria are small particles inside the plasma of all the body cells. Their functioning is essential for our energy and for cell metabolism in all of our organs. The energy, which is produced by the mitochondria is stored in a small molecule, called adenosine triphosphate or ATP. I discussed earlier that heavy metals must be removed from the body by chelation therapy. One known effect of heavy metals is the poisoning of mitochondria. A person who has high blood levels of heavy metals in the body complaints of low energy and brain fog. After several intravenous chelation treatments, the energy returns and the brain fog disappears.

The fasting mimicking diet of Dr. Valter Longo is another tool to reactivate mitochondria.

Bioidentical hormone replacement

Many postmenopausal women require some help with regard to their hormonal balance. There are doctors who specialize in this area. They order a baseline panel of hormones. If there is a lack of progesterone, they order bioidentical hormone replacement, a hormone cream that the patient applies herself to the forearm or abdomen. Hormone saliva tests must show a ratio between progesterone and estrogen of 200 to 1 or higher. Many women have too much estrogen in their system relative to progesterone. By balancing this hormone ratio, the risk of getting cancer from estrogen that is not in balance experiences a significant reduction. The patient will also feel more energy and sleep better.

Help with Menopausal Symptoms

Conclusion

Menopause does not have to be the dreaded time in a woman’s life, when her periods stop. With a bit of attention to her nutrition, her hormone balance and other symptoms the physician can help her experience none of the symptoms. It will require some hormone and other blood tests. It may also require some detoxification with intravenous EDTA infusions. At the end that postmenopausal patient will feel energy again, clear up her foggy brain and sleep better. In addition, the woman will regain her sex drive and feel more energy. The physician treats estrogen dominance by adding progesterone cream supplementation. This also assist with regard to sleeping better.

It does take the effort to have all the necessary blood tests and saliva tests to establish deficiencies. A physician who has experience in anti-aging medicine will be of important help to bring a menopausal patient back on the road to wellness.

Dec

2022

Certain Probiotics Are not as Harmless as Thought

By Ray Schilling | diet, Mortality, Nutrition

Recently a medical publication stated that certain probiotics are not as harmless as thought. Researchers presented their findings at the American College of Chest Physicians 2022 Annual Meeting. 23,533 ICU admissions to a number of hospitals in Colorado over a 5-year period were the data base for this study. There was a clear relationship between taking probiotic powder and the fact that some of these gut bacteria make their way into the blood stream. This condition has the name of bacteremia. Although bacteremia is uncommon (only 0.37%), the mortality rate for those who developed probiotic-related bacteremia was 25.6%. This is about twofold greater than the 13.5% mortality rate of controls who did not take probiotics. The risk ratio was 2.23-fold higher for ICU patients who ingested probiotics versus those who did not. What killed the patients who took probiotics were the gut bacteria that entered into their blood stream.

Discussion of “certain probiotics are not as harmless as thought”

Physicians often recommend probiotics as tools to improve the gut bacterial flora. Unfortunately, there is a lack of research in this area. There is no hard evidence that probiotics are beneficial for irritable bowel syndrome or ulcerative colitis. There is also no hard evidence that a previously deranged bowel flora would transition into a healthy bowel flora. On the other hand, we also know that fermented vegetable products like kimchi or sauerkraut also have beneficial bacteria in them that can support your bowel flora. One of the problems is the concentration of probiotic supplements. They come in 80 billion, 100 billion and higher bacteria counts per capsule. It is possible that some of these bacteria find their way through cracks in the lining of the bowel into the blood stream.

Patients outside the ICU setting

ICU patients are vulnerable and often have immune deficiencies. It may be that in regular patients outside the ICU probiotics may not be that problematical. But nobody knows for sure as there are no studies available that support this. The practice of recommending probiotics over sauerkraut and kimchi is simply based on hearsay.

Risk assessment necessary

Once probiotic bacteria are in the blood, they can freely travel through the circulatory system into the rest of the body. This is how septicemia develops. This is a dangerous condition, which does not always respond to antibiotics. It is because of this why there is such a high mortality rate as I mentioned above.

As mentioned, there is a lack of good evidence for the beneficial effects of probiotics. However, there is a risk of bacteremia in ICU patients. This warrants a risk assessment whether or not we should supplement our food intake with probiotic supplements or not. Fermented vegetable products like kimchi or sauerkraut are not as highly concentrated as probiotic capsules. Nevertheless, they are useful supplements that you can mix into salads or use as a side dish to your main meal. Until the time that more evidence is available about probiotics it is best to not take probiotics. Replace it with kimchi and sauerkraut.

Fermented foods versus probiotics

Fermented foods like sauerkraut and kimchi can help the gut balance its bacteria. But there are other fermented foods that can help your gut: yoghurt and kefir, which is a fermented probiotic milk drink. Other fermented foods are tempeh, miso, kombucha and pickles. The good bacteria outnumber the bad bacteria when you consume fermented foods regularly. Kimchi does not only provide healthy gut digestion, but it also prevents the formation of toxins from unhealthy gut bacteria. These toxins can damage the kidneys. So, kimchi prevents kidney damage.

Sauerkraut and kimchi are fermented foods that have been consumed for hundreds of years. They provide nutrients, vitamins and minerals along with plenty of fiber and probiotic bacteria to support the gut. I consider kimchi and sauerkraut the better probiotic than probiotic pills, which likely are too concentrated.

Certain Probiotics Are not as Harmless as Thought

Conclusion

Recently a publication reported about 23,533 ICU admissions to various hospitals in Colorado over a 5-year period. These patients took daily probiotics. There was a clear relationship between taking probiotic powder and the fact that some of these gut bacteria made their way into the blood stream. Unfortunately, there was a mortality risk of 25.6% for probiotic-related bacteremia. Controls not taking probiotics had a much lower mortality rate of 13.5%. The investigators concluded that a literature search failed to support beneficial effects of the probiotic powder. The evidence was rather weak and did not justify the risk of probiotic-bacteremia. In contrast, natural probiotics in the form of fermented foods like kimchi and sauerkraut have been around for centuries and are known to be safe. I see no reason why we should take a risk with probiotic pills when there are many alternative fermented foods.

Oct

2022

Plant-Based Meat Alternatives are Healthier

By Ray Schilling | Cancer, Cardiovascular disease, diet, food, Health, Nutrition, Obesity, Weight loss

A recent study showed that plant-based meat alternatives are healthier than the original meat dishes. This spread into various health websites on the Internet. One example is this one.

Some statistics about plant-based meat alternatives

Plant-based meat alternatives came to the market in the 1960’s. At that time, they consisted mainly of soy. Later textured vegetable protein joined soy products. Today they consist of pea protein, soy, potato, oils, various binders and flavorings to mimic the texture and flavor of meat.

The global plant-based meat market was about 5 billion USD last year. It is projected to increase by 19% from 2022 to 2030. The plant-based dairy alternatives market totaled 11 billion in 2020. The estimate is that this will grow to 32 billion in 2031.

How healthy are plant-based substitutes?

In the center of this discussion is the publication of Christopher J. Bryant from the Bath University in England. This publication reviewed 43 studies regarding plant-based substitutes regarding healthiness and environmental sustainability. In the following I am discussing the findings, particularly about health benefit of plant-based foods versus meat-based foods.

Problems with our current food consumption

There are several problems with human diseases that are transmitted from wildlife. HIV arouse from hunting of non-human primates. Rabies was transmitted in South America by vampire bats from cattle to humans. Early cases of severe acute respiratory syndrome (SARS) came from contact with wild life. Finally, bats transmitted the SARS coronavirus-like virus from wild animals and live animal markets to humans. Subsequently human to human transmission caused the spread of Covid all around the world as a pandemic.

Use of antibiotics in feedlots

In order to control diseases in closely kept animal feedlots farmers feed the livestock antibiotics. This helps to contain infections, but it also poses a grave problem to humans as antibiotics become more and more resistant. Superbugs developed this way. 18% of meat imported from China was contaminated with Salmonella. 88% of those exposed to contaminated meat were resistant to at least one antibiotic. But 58% were resistant to multiple antibiotics.

A Harvard study from Boston showed in 2020 that red meat and processed red meat consumption caused 15% more heart attacks compared to those who substituted the protein source with plant-based foods. The same study also noted that the heart attack rates were about 15% less for subjects who substituted meat with plant products in comparison to meat eaters.

Other results of the study

Several of the reviewed studies compared the nutritional profile of plant-based meat with the animal-based counterparts. Plant-based meat was significantly lower in saturated fat, and protein. However, they were significantly higher in fibre and salt. 40% of meat products were classified as ‘less healthy’. In comparison to that investigators assessed that only 14% of plant-based meat was ‘less healthy’. When saturated fat, sodium, sugar, and overall calorie content were tabulated, plant-based meat products compared favorably to meat. But salt content was often too high in plant-derived foods.

Plant-based burgers were much healthier than conventional beef-burgers, as they contained no cholesterol, less trans-fatty acids and less saturated fat. Vegetable-based food that contains pea protein is particularly valuable with regard to a high protein content.

Criticism of plant-based meat alternatives

At the present time many plant-based meat products have too much sugar and salt in it, but lack iron and vitamin B12. Various authors suggested that the food industry should add iron and vitamin B12 to their products and reduce the sugar and salt content.

Muscle synthesis

Mycoprotein is the active biochemical that builds up the protein of the muscle mass in man. Non-animal-derived dietary protein contains ample amounts of mycoprotein according to this publication. These authors investigated the ingestion of mycoprotein in a dose-response manner. They also measured insulin levels for 4 hours after ingestion of plant-derived mycoprotein. Insulin levels remain higher than normal for a sustained period.

Weight loss

A 2017 study showed that 40 grams of mycoprotein, which is the equivalent of 18 grams of protein was sufficient to lead to a robust muscle synthetic response. 60 g of mycoprotein (27 g protein) provided an optimal response regarding muscle synthesis. Gram for gram milk protein and mycoprotein were equivalent in amino acid bioavailability. Several studies examined weight loss following mycoprotein meals. One study found in overweight patients that chicken protein consumption was higher in comparison to consumption of plant mycoprotein. The mycoprotein consuming group chose to eat 10% less calories than the chicken control group.

Greenhouse gas emissions and other factors

The publication cited above also included a lot of findings regarding how plant-derived food saves greenhouse gas emissions and other facts. For instance, the pork supply chain requires 3.3-times more fertilizer and 1.6-times more pesticides than the production of plant-derived food. What this means is that plant-derived foods are more environmentally sustainable than animal products.

Plant-Based Meat Alternatives are Healthier

Conclusion

Plant-derived foods have improved in the past few decades. Pea-derived plant products are now equivalent in terms of protein content to milk and meat. By eating more plant-derived food people consume less meat, which helps the environment, but also benefits the person who eats it. We know that with the consumption of a certain amount of plant-derived food less people develop cardiovascular disease, diabetes and cancer. 40 grams of mycoprotein, which is the equivalent of 18 grams of protein was sufficient to lead to a robust muscle synthetic response.

Consumer beware

It is important to realize that not all is well with the list of “fake meat” and other highly processed plant-based products. Consumers must read the list of ingredients. If a product contains a laundry list of ingredients that not even an adult can pronounce and understand, it is very likely a highly processed food product that only pretends to be good for you. Should the sodium content be too high, steer away from it. High sugar content means that you put it back in the shelf. All in all, eating more plant-derived foods makes you healthier and improves the environment at the same time. But it is up to us to be discriminating colourful advertising from a nutritionally sound product.

Aug

2022

Ultra-Processed Food and Dementia

By Ray Schilling | Alzheimer’s disease, Dementia, diet, exercise, Fitness, food, Nutrition, sugar

Researchers are more and more concerned about an association between ultra-processed food and dementia. A new study found that when you consume more than 20% of you daily food intake as processed food, you can start developing cognitive decline. Eating just 2 cookies per day, which have about 100 calories, will lead to cognitive decline.

What is processed food?

Foods such as instant noodles, hot dogs and ice cream are not healthy. There is too much salt, sugar and unhealthy fat in them that undermine your health. If you consider breakfast granola as “healthy”, you’d better take a look at the ingredients: sugar is one of them! Frozen meals, sugary drinks, take-out pizzas, deep-fried chicken and French fries also belong to unhealthy foods. Unless you buy fresh ingredients and make your own Mediterranean-style meals, you will struggle staying healthy. Processed foods lead to weight gain, which is difficult to shed unless you give up processed food.

Processed food often contains flavorings, colorings or other additives. White bread and bakery products, fried snacks, crackers, cookies, ice cream, candy, cream cheese and processed cheese, soda and frozen meals fall into this category.

Conference in San Diego

At the 2022 Alzheimer’s Association International Conference in San Diego researchers revealed the results of a Brazilian study. 10,000 Brazilians were followed with dietary habits and intermittent cognitive tests for up to 10 years. In the beginning none of the participants had a cognitive deficit. The average age at the time of the beginning of the study was 51 years. When you eat more than 20 % ultra-processed food of your total calorie intake every day, cognitive decline is showing up on the cognitive tests. Specifically, patients who consumed more than 20% calories from ultra-processed food developed 28% faster decline in cognitive tests. They also developed 25% faster decline in executive functioning.

Comment from a co author

Co Author Dr. Claudia Suemoto, an assistant professor in the division of geriatrics at the University of São Paulo Medical School stated: “In Brazil, ultra-processed foods make up 25% to 30% of total calorie intake. We have McDonald’s, Burger King and we eat a lot of chocolate and white bread. It’s not very different, unfortunately, from many other Western countries”. She went on to say: “58% of the calories consumed by United States citizens, 56.8% of the calories consumed by British citizens, and 48% of the calories consumed by Canadians come from ultra-processed foods”. She expressed her concern that these statistics show that many more seniors than now will develop Alzheimer’s disease. In the Brazilian study researchers followed their subjects for up to 10 years. After decades of exposure to ultra-processed food the numbers of people with cognitive deficits and Alzheimer’s disease will be much higher.

Other means to prevent cognitive decline

A study showed that regular aerobic exercises (running, treadmill, walking) or stretching, balancing and range of motion exercises both prevented cognitive decline. The best is to build some form of exercise into your daily routine. This is particularly important for people who have desk jobs.

What are healthy foods to eat?

We need to eat more vegetables, fruit and cut out sugar, omit too many starchy foods, salt and unhealthy fats. So, how does that work? In the following I am giving examples of a healthy breakfast, lunch and dinner.

Breakfast

Start the day with fresh fruit, a bowl of rolled oats with milk or a milk alternative. Add a few almonds or chopped nuts or ground flaxseed. You could add raspberries, blackberries, strawberries or blueberries.

If you want a breakfast with egg, try an omelet with eggs or egg white with mushrooms, onions and chopped greens! No, it does not always have to be kale! Enjoy arugula or spinach. Add some salsa on the side.

For those who hate to prepare breakfast, take it easy: put 1/2 a banana, a cup of berries, 1 tablespoon almond butter and 3/4 cup of low-fat yoghurt into the blender. Blend at high speed. This takes less than 2 minutes. Enjoy! It does not get much easier than that.

Lunch

Assemble some mixed salad greens, 1 sliced tomato, 1 cup of sliced cucumber, half a sliced avocado and 1/2 shredded carrot on a plate or in a bowl. Add 2 slices of cheese or 2 tablespoons of crumbled feta cheese. Add one boiled and sliced egg or alternatively 4 slices of chicken breast. Make a dressing of 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar. You can prepare this easy lunch the evening before and take it to work.

If you want a warm lunch, cook a simple Italian-style vegetable soup. Sprinkle it with a tablespoon of grated parmigiano cheese and serve it with a slice of whole-grain bread. A vegetable chili is a good choice for a colder day. Have some fresh fruit for dessert.

Dinner

Make vegetables the main event. Do not have a huge steak with an afterthought of vegetables, but build a tasty meal around vegetables with a protein of your choice: lean meats, such as chicken breast, enjoy fish or other seafood or experiment with other protein sources, such as tofu. The latter works well in an Asian-style vegetable stir-fry. And otherwise: breaded and deep-fried chicken or battered fish are not healthy choices, even if you prepare the meal at home! Forget the breading and dip the meat into a tasty marinade instead! If you want to have a quick dessert, make a colorful fruit salad with a dollop of yoghurt on top. For all those who drool over a decadent dessert in a restaurant, go ahead and order that Tiramisu and share it with others of your party. But it should be an exception rather than a regular treat.

Ultra-Processed Food and Dementia

Conclusion

Researchers are more and more concerned about an association between ultra-processed food and dementia. A new study found that when you consume more than 20% of you daily food intake as processed food, you start developing cognitive decline. Eating just 2 cookies per day, which have about 100 calories, will lead to cognitive decline. It is fairly easy to cut out junk foods from your diet and to adopt healthy eating ha its.

Meal suggestions

Start the day with fresh fruit, a bowl of rolled oats with milk or milk alternative. Add a few almonds or chopped nuts or ground flaxseed. You could add raspberries, blackberries, strawberries blueberries. I sweeten everything with stevia extract and avoid sugar completely. For lunch you could have mixed salad greens with 2 slices of cheese or 2 tablespoons of crumbled feta cheese. Add one boiled and sliced egg or alternatively 4 slices of chicken breast. For dinner make vegetables the main event. Do not have a huge steak with an afterthought of vegetables, but build a tasty meal around vegetables with a protein of your choice: lean meats, such as chicken breast, enjoy fish or other seafood or experiment with other protein sources, such as tofu.

Final remark

You see, it is fairly easy to avoid ultra-processed foods that lead to cognitive decline. It involves a critical look at your current eating habits and very likely some cleaning-out of less than desirable foods from your pantry.

Feb

2022

Stimulating the Immune System Leads to Better Cancer Survival

By Ray Schilling | immune system, Mortality, Nutrition, omega-3 fatty acids, Vitamins and supplements

Notably, conventional medicine has nothing to offer against advanced cancer, but stimulating the immune system leads to better cancer survival.

Dr. Hoffer’s survival experiment with incurable cancer patients

The following is a description of a 9-year follow-up of incurable cancer patients. They were given supplements known to stimulate the immune system and their survival rates were recorded. Ref. 1 describes the experiment by Dr. Hoffer, the father of orthomolecular medicine. It is important to realize that this is a branch of medicine that uses large doses of vitamins and minerals. This can rectify metabolic changes in various diseases. Dr. Hoffer treated 131 advanced cancer patients between 1976 and 1988 with a mixture of mega vitamins and minerals. There was a control group (not taking any supplements) and the experimental group.

Results regarding incurable cancer patients over 9 years

In fact, the results of this 9-year follow up study are depicted in the image below. The Y-axis represents the % of survival (at the zero point of time 100 % of each group were alive), the X-axis shows the time of survival in years. To clarify, the group of cancer patients taking meta vitamins is depicted with orange columns, the control group with blue columns. At 7 years of follow-up none of the controls survived. Explicitly, there was an 8-year survival advantage of the mega vitamin group versus the control group (control group 28% survival at year 1 of follow-up, mega vitamin group 34% survival at year 9 of follow-up).

List of supplements patients in the experimental group took daily

With this in mind, here is the detailed list of the supplements that Dr. Hoffer instructed his experimental group cancer patients to take daily.

Vitamin C, 10,000 to 40,000 mg orally daily; B3 vitamin (niacin or niacinamide) 300 to 3,000 mg; vitamin B6 (pyridoxine) 200 to 300 mg; folic acid 1 to 30 mg; vitamin E succinate 400 to 1,200 IU; Coenzyme Q10 300 to 600 mg; selenium 200 to 1,000 micrograms daily; zinc 25 to 100 mg; calcium and magnesium supplement (2:1 ratio); mixed carotenoids as carrot juice; multivitamins and minerals.

Ref. 1 (page 347) explains that in this case the Mayo Clinic did a study where they “duplicated” Dr. Hoffer’s study by using only high doses of vitamin C. It is important to realize that they failed to show any cancer fighting effect. However, they neglected to include all of the other cancer fighting supplements listed above. Vitamin C is an antioxidant that stimulates the immune system partially, but does not fight cancer by itself.

Strengthen your immune system by taking 14 supplements

In the following I like to share what I found when I investigated what supplements are necessary for optimal immune responses. The Linus Pauling Institute wrote a detailed review of the literature on the topic regarding “Immunity in depth”. It is published by the Oregon State University.

Essentially, there were 14 supplements that are listed below that were critical for the immune system to fully respond.

In the following I listed the 14 supplements, but, if they were present in Dr. Hoffer’s clinical cancer trial, I inserted them right after each item. 8 out of 14 supplements overlapped between Dr. Hoffer’s supplements and the supplements necessary to stimulate the immune system. There is a total overlap of 57%.

Vitamin A: mixed carotenoids as carrot juice
Vitamin B6: vitamin B6 (pyridoxine) 200 to 300 mg
B12 vitamin
Folic acid: folic acid 1 to 30 mg
Vitamin C: Vitamin C, 10,000 to 40,000 mg
D3 vitamin: Ray Schilling’s answer to Can vitamin D lower your risk of CoVID-19?
E vitamin: vitamin E succinate 400 to 1,200 IU
Iron
Copper
Selenium: selenium 200 to 1,000 micrograms daily
Magnesium: calcium and magnesium supplement (2:1 ratio)
Zinc: zinc 25 to 100 mg
Omega-3 fatty acids
Probiotics

Dr. Hoffer’s additional vitamins and minerals were: multivitamins and minerals; Coenzyme Q10 300 to 600 mg; and vitamin B3 (niacin or niacinamide) 300 to 3,000 mg. The 5 items that were missing in Dr. Hoffer’s clinical trial were vitamin B12, vitamin D3, iron, copper and probiotics.

Discussion

During the Covid epidemic the importance of the immune system for survival became very clear. One of the current mysteries regarding the immune system is why some people develop only very mild symptoms with Covid, while others get deadly sick. The other question has been around much longer: when it comes to cancer survival, why are there long-term survivors with some advanced cancers, but others perish. I believe that the key is how well the immune system is functioning. Dr. Hoffer’s end stage cancer survival trial achieved a 34% survival of cancer patients at year 9 of the clinical trial. At that time 100% of the control group were dead. Indeed, this is a remarkable finding.

Supplementation with vitamins and minerals prolonged cancer survival

The only difference was the supplementation with 57% of the Oregon University list of supplements necessary to stimulate the immune system. One of the more important supplements, namely vitamin D3 was not even included and yet there was a 34% survival in the experimental group after 9 years. Conventional medicine concentrates on surgery, radiotherapy and chemotherapy as the major therapeutic tools to fight cancer, but there is rarely if at all the mention of supplements. Ordinarily end stage cancer patients live on average 3 to 6 months.

Mayo Clinic’s attempt to jeopardize Dr. Hoffer’s cancer survival findings

When the Mayo Clinic got wind of Dr. Hoffer’s clinical trial they quickly attempted to “duplicate” the findings, but they left everything out except mega doses of vitamin C. Then they proclaimed that Dr. Hoffer’s data were flawed. In reality they failed to duplicate the findings, because they were poor copycats. Vitamin C is a powerful antioxidant, but it won’t be of help to cancer patients on its own. As the Oregon State University publication showed, there are 14 supplement that are necessary to work in symbiosis to stimulate to immune system to fight cancer.

It is significant that there was a 57% congruence between Dr. Hoffer’s list and the Oregon State University list of supplements to stimulate the immune system. Future cancer clinicians should revisit Dr. Hoffer’s clinical findings and finetune them to increase the long-term cancer survival times. For one, the supplement list should include vitamin D3, probiotics and omega-3 fatty acids.

Stimulating the Immune System Leads to Better Cancer Survival. (Image source).

Conclusion

Dr. Hoffer did a clinical trial that lasted 9 years between 1976 and 1988. Some patients were recruited earlier than others, but all were observed for a total of 9 years. He treated end-stage cancer patients with vitamin and mineral supplements. A control group that did not take any supplements was included in the trial. After 9 years the experimental mega vitamin group had a survival of 34%. None of the controls that did not take any supplements were still alive after 7 years. The literature by the Oregon University showed that 14 supplements are necessary to support the immune system. Dr. Hoffer’s clinical trial used 57% of these supplements. I am postulating that the good results of the mega vitamin group with respect to cancer survival likely comes from a strengthening of the immune system with the supplements.

The future of cancer treatments

Cancer treatments are entering a new phase where with the help of multiple treatment modalities combined (photodynamic therapy or PDT, immunostimulation, oxygen therapy and low-dose laser activated chemotherapy) it is now possible to cure many cancers that were untreatable in the past. The tunnel vision approach of conventional oncology with only a combination of surgery, chemotherapy and radiotherapy is obsolete for cases where cancer has metastasized. At this point the methods described here are promising, but have to be still considered experimental until larger clinical trials confirm Dr. Hoffer’s findings.

Reference

Ref. 1: Andrew W. Saul, PhD: “The Orthomolecular Treatment of Chronic disease”, Basic Health Publications Inc., Laguna Beach, CA 92651, 2014.

Dr. Hoffer’s cancer survivor experiment (part of the above) was previously published here.

Feb

2022

How healthy are Carbohydrates?

By Ray Schilling | diet, fasting mimicking diet, heart attack, Inflammation, lifestyle, Nutrition, Processed food, Stroke

A recent review article asked: how healthy are carbohydrates? The three food components that occur in natural food are carbohydrates, fats and protein. Among the carbohydrates it is important to distinguish between simple carbohydrates (such as sugar) and complex carbohydrates. Simple carbohydrates are readily absorbed into the blood, which causes an insulin peak. After a few hours the peak is gone, and there is a “crash”. You will know the feeling of feeling hungry just a few hours after eating doughnuts! Complex carbs like peas, beans, fruit and vegetables take longer to get digested. The final breakdown product of the digestive process is sugar as well. But this process takes longer meaning that the concentration of sugar in the blood is much lower. There is also no “crash”. The result is that complex carbs cause less insulin secretion into the blood.

Long-term effect of eating too much sugar

Integrated over several decades of life, this means that a person who constantly consumes beverages with sugar and snacks containing sugar is at a higher risk of developing type 2 diabetes. In contrast, a person who eats well balanced meals where the insulin secretion is low, will not develop diabetes and have much less hardening of the arteries. This translates into a lower risk to develop heart attacks and strokes.

The types of carbohydrates

Before I discuss the health effects of various carbohydrates, we need to look at the types of carbohydrates.

Simple carbohydrates

Table sugar is a disaccharide, which consists of one molecule of glucose and one molecule of fructose.

The enzyme amylase very quickly breaks down the chemical bond between fructose and glucose and creates these monosaccharides in the small intestine from which they are rapidly absorbed. Milk sugar is a disaccharide, which consists of a molecule of glucose bound to a molecule of galactose. Milk contains 2 to 8% of milk sugar. We have to watch these simple carbs, because they trigger insulin production and lead to accelerated hardening of the arteries, heart attacks and strokes.

Complex carbohydrates

In contrast, complex carbs are healthy, because they take some time to be digested in the digestive tract. They consist of polysaccharides, long chains of sugar molecules. Both starches and dietary fiber consist of complex carbohydrates. They often are present in vegetables and many fruit. Complex carbs slow down the absorption of their breakdown products and minimize the insulin response. Dietary fiber is the indigestible part of fruit and vegetables. It contributes to good gut health as the beneficial gut bacteria can multiply on the fibre particles.

Healthy carbs

When simple carbohydrates dominate in our food intake, we are in trouble because they are loaded with calories. Overconsumption of them leads to weight gain and obesity, to diabetes, heart attacks, strokes and even cancer. On the other hand, consumption of complex carbohydrates is healthy. We get them from eating apples, bananas, berries, vegetables like spinach, tomatoes and carrots. Other healthy complex carbs are whole grain flour, quinoa and brown rice. Black beans, lentils, peas and garbanzo beans are also healthy complex carbs. Dairy products like low fat milk, yogurt and ricotta cheese are healthy as well.

Mediterranean diet as an example of a healthy, balanced diet

In 2019 a study was published where women with polycystic ovary syndrome (PCOS) were either put on a Mediterranean diet or not. This study showed that a Mediterranean diet was anti-inflammatory, reduced insulin resistance and reduced testosterone levels in PCOS patients. But the same is true in a general population. The Mediterranean diet is one example of a healthy, balanced diet with complex carbohydrates. It prevents insulin resistance, inflammation and hormone disbalance. Other diets have similar effects like the DASH diet, the Zone diet and the Pritikin diet.

Quantity and quality of your food intake matters

A 2018 study from India showed that it matters how many carbohydrates we consume. On average Indians eat a diet with 65-75 percent of calories coming from carbohydrates. Many of these carbs are the unhealthy simple carbohydrates. How healthy are carbohydrates? The authors recommended to reduce complex carbohydrates to 50-55% and to add 20-25% protein, mostly from vegetable sources and add 20-30% from fat. The fat consumption needs to include monounsaturated fats (e.g., olive oil, nuts and seeds). Among the carbs a lot of green leafy vegetables help to balance the diet. This prevents the development of type 2 diabetes, heart attacks and strokes.

The above addresses the issue of quality of food. But it is also important what quantity of food we are eating. This is where counting or estimating calories comes in. If we overeat, we will very quickly gain weight and eventually can develop obesity.

The glycemic index and glycemic load

In order to help you with the choice of right carbohydrates the glycemic index was developed.

Here is another reference about the glycemic index/glycemic load.

In table 1 towards the end of the last link you find a column designated “GI” for glycemic index. All the foods that have a value less than 55 are foods that you can eat freely.

Problematical carbohydrate foods

Baked russet potatoes and boiled potatoes are very high on the GI index list. Puffed rice cakes, doughnuts, jelly beans and corn flakes measure high on the glycemic index list. But water melons, dried dates, white bread and white rice are also items to be avoided.

You best avoid anything with a glycemic index above 55. The column to the right of GI shows you a serving size and the last column on the right the glycemic load. The lower the glycemic load per serving, the better it is for your health. The glycemic index and the glycemic load are useful concepts of helping you to sort out your diet items.

My wife and I used this in 2001 to shed weight. We both lost 50 pounds (=22.72 kilograms) each in a period of 3 months.

Fasting mimicking diet (FMD)

According to Dr. Longo intermittent fasting stimulates the stem cells of the bone marrow. This leads to new clones of lymphocytes (B cells and T cells), which are part of the immune system. Your immune system becomes stronger from this.

Dr. Longo has done detailed mouse experiments, which inspired him to develop a new diet plan. Patients would receive a fasting mimicking diet (FMD) on 5 consecutive days per month. The rest of the month consists of a normal, balanced diet. 5 days of the month the person consumes a low 600-800-calorie diet. This reduced calorie intake is enough to ensure adherence to the diet, but low enough to lead to enormous positive metabolic changes including youth-preserving stem cell stimulation.

I am following the FMD

I have followed a FMD since December 2017. It helps me to keep my weight (BMI) in the 21 to 22 range. I feel more energetic and have managed to stay in good health.

The above chapter on the FMD was previously published here.

How healthy are Carbohydrates?

Conclusion

Healthy eating consists of 50-55% calories from complex carbohydrates; add to this 20-25% protein, mostly from vegetable sources and add 20-30% of total calories from fat. The fat consumption needs to include monounsaturated fats (e.g., olive oil, nuts and seeds). Unfortunately, most “convenience foods” (=processed foods) are incompatible with a healthy lifestyle. They contain too much simple carbs (sugar). Many people live on 65-75 percent of calories coming from simple carbohydrates, which are too many carbs. It should be complex carbs that digest slower and that do not induce insulin resistance. The glycemic index and glycemic load are useful concepts to help you chose the right foods that keep you healthy. The fasting mimicking diet can help you to take the last few pounds off that may be difficult to shed. Weight loss and weight maintenance are possible when you choose the right foods.

Sep

2021

Effects of a Plant-centered Diet on Cardiovascular Disease in Midlife

By Ray Schilling | Cancer, Cardiovascular disease, cholesterol, diet, exercise, heart attack, Mortality, Nutrition, olive oil, omega-3 fatty acids, Processed food

A study followed younger patients for 32 years looking for the effects of a plant-centered diet on cardiovascular disease in midlife. The researchers determined the heart attack and stroke rates when the participants were in their 50’s to 60’s. When on a plant-based diet cardiovascular disease rates fell by 52% compared to a control group with a meat containing diet. One subgroup changed the diet from a regular diet to a plant-based diet over 13 years. This reduced the risk ratio by 61% for heart attacks and strokes when assessed later.

Details of this study

There were 4946 adults as participants of this 32-year study. They were recruited in 1985 and 1986, at which time none of them had cardiovascular disease. The study completed in 2018. The results were published on Aug. 4, 2021. The researchers assessed the plant-centered diet quality using a tool with the name “A Priori Diet Quality Score” (APDQS). The higher the score, the higher the quality of the food. This means the person consumed nutritionally rich plant foods, limited amounts of high-fat meat products and less healthy plant foods.

Although a plant-rich diet consisted primarily of nutritionally rich plant foods, small amounts of animal products were also allowed. This involved low-fat dairy products, non fried poultry and steamed or grilled fish. This made the diet tastier and ensured that people would stick to this diet for decades.

Improvements of heart attack rates with plant-centered diet

After 32 years 289 cases of cardiovascular disease developed. The researchers compared participants with the highest food quintile to participants with the lowest food quintile. As mentioned, the risk for participants on a plant-based diet was 52% lower to get a cardiovascular disease. Moreover, a subgroup changed from a higher risk (fatter meals, meat, less vegetables) diet to a lower risk diet (lean fat, lean poultry, vegetables). Physicians followed this subgroup for 13 years and the risk ratio for heart attacks and strokes fell by 61%.

Comparison to other diet studies

There are other studies that looked at the effect of diet changes on the risk of developing heart disease. One such study examined 86 cross-sectional studies and 10 prospective studies in a meta-analysis. Vegetarian diets reduced deaths from heart attacks by 25% and brought down the incidence of total cancer rates by 8%. A vegan diet reduced the risk of total cancer by 15%.

In a study from the United Kingdom dated March 2019 several clinical trials were analyzed regarding non-diabetic populations. The question came up, what the effect of a Mediterranean diet was on cardiovascular disease incidence and mortality. The authors reviewed 30 RCTs (49 papers) with 12,461 randomized participants and seven ongoing trials. In one study the observation time was 46 months. A Mediterranean diet reduced the cardiovascular disease mortality by 65%!

Another study from Spain

Another study from Spain published in 2019 examined 7356 older adults (average 67 years) and followed them for 6.8 years. The investigators kept track of the physical activity and put everybody except the controls on a Mediterranean diet. The group on the lightest leisure-time physical activity consuming a Mediterranean diet had the lowest mortality. The all-cause mortality of this group was 73% lower than the control group.

What is so healthy about the Mediterranean diet?

Despite a wide variation between all the 15 countries bordering the Mediterranean Sea, there are common characteristics: an abundance of vegetables and fruit, along with nuts and legumes. Cereal products are largely whole grain. Olive oil is the principal fat source, and people eat fish, seafoods and poultry in moderation. They consume red meat rarely. Cheese and yogurt can be part of the diet, depending on the region.

The first clinical evidence supporting the health benefits of the Mediterranean diet came from the Lyon Heart Study. The researchers placed patients who had a heart attack either on the diet designed by the American Heart Association or a Mediterranean style diet. After a follow-up of 27 months, the group eating the Mediterranean diet had a reduction of heart attacks by 73% and a decreased mortality by 70% compared to the other group.

More detail on the ingredients of the Mediterranean diet

An analysis of the various foods of the Mediterranean diet shows the reasons for the health benefits clearly. The fats that people on a Mediterranean diet eat are heart-healthy monounsaturated fats like olive oil or fats that contain omega-3 fatty acids. They come from fish (tuna, salmon, trout, sardines) or from plant sources (walnuts, other tree nuts and flax seed).

As there is an emphasis on natural foods, the diet is extremely low in trans fatty acids (hydrogenated fats), which otherwise increases the risk for cardiovascular disease. As people consume more than 300g of vegetables per capita daily, the contents of antioxidants and other beneficial plant chemicals is much higher in comparison to Western diets. There are many individual components of the Mediterranean diet that contribute to the reduction of disease. This is particularly true for heart disease. It also is apparent, that there is not one single food or nutrient that is responsible for the health benefits. What matters are the interactive effects of all the nutrients that lead to the health benefits.

No processed food means healthier living

The practical application does not mean deprivation and starvation, but a move away from processed fats (margarine), baked goods (donuts, muffins, pastries), and high saturated fat snacks and trans fats (chips, crackers, cookies, pies). Food choices move towards those of fresh fruit and vegetables, nuts, fish, and olive oil. Portions or servings have to be adequate to maintain a healthy weight.

Mediterranean food is not the heaping plate of pasta with an afterthought of vegetables. It also is not the super-size fast food pizza with pepperoni and cheese. Mediterranean food incorporates fresh food rather than fast food. It entails a shift from large portions of red meat to smaller portions of fish, a transition from highly processed foods to ample helpings of dark green vegetables with a dose of olive oil. Low amounts of alcohol, especially red wine can make a meal enjoyable, which means that the limit is one drink per day for women, and two drinks per day for men. After dinner go for a walk!

Olive oil is one of the reasons why the Mediterranean diet is so healthy

In the past it was thought that the monounsaturated fatty acids in olive oil would be the reason why it is protective of the heart. However, newer studies have shown that it is the polyphenols and among these in particular hydroxytyrosol that lower blood pressure and protect you from hardening of the arteries.

A 2012 study from Spain has found that mortality from heart attacks was 44% lower than that of a control group who did not incorporate olive oil in their diet.

How polyphenols in olive oil work for you

Only two tablespoons of extra virgin olive oil per day protect you from heart disease. It does so by reducing the total cholesterol level in the blood as well as the LDL cholesterol level. When there is more polyphenol in olive oil (such as in extra virgin olive oil), the body produces more HDL, which is essential to extract oxidized LDL from arterial plaque. On top of that polyphenol rich olive oil increases the size of the HDL particles (these larger particles have the name HDL2), which are more efficient in extracting oxidized LDL from arterial plaques. A Sept. 2014 study in humans showed that higher polyphenol olive oil as found in extra virgin olive oil caused an increase in the more effective HDL2 particles. This cleans out plaques from arteries more effectively than the regular, cheaper olive oil.

Effects of a Plant-centered Diet on Cardiovascular Disease in Midlife

Conclusion

Several large, well-controlled studies showed that there are pronounced effects of a plant-centered diet on cardiovascular disease in midlife. Heart attack rates and mortality rates were reduced by 25% to 73% on a Vegan diet or a Mediterranean diet. When people combine a plant-centered diet with regular physical exercise they also live longer. One of the ingredients of a Mediterranean diet is extra virgin olive oil. It contains polyphenols that lower total and LDL cholesterol. It also increases the larger particles of HDL cholesterol with the name HDL2. HDL2 is more efficient in extracting oxidized LDL cholesterol from arterial plaques.

What you can eat on a plant-centered diet

A plant-centered diet incorporates fresh food rather than fast food. It entails a shift from large portions of red meat to smaller portions of fish, a transition from highly processed foods to ample helpings of dark green vegetables with a dose of olive oil. Instead of large portions of beef and sausages shift to seafood (tuna, salmon, trout, sardines), walnuts, other tree nuts and flax seed. The statistics clearly showed the effects of a plant-centered diet on cardiovascular disease in midlife with a reduction of heart attacks and mortality.

Some of the text above was published previously here.

Apr

2021

Which are the Most and Least Contaminated Crops

By Ray Schilling | breast cancer, Infertility, Nutrition, toxins

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Farmers are spraying many crops with pesticides, so which are the most and least contaminated crops? Recently, the Environmental Working Group’s 2021 Shopper’s Guide to Pesticides in Produce was published. The various fruit and vegetables are also called the “dirty dozen”. You see from this readily that the most contaminated crops are strawberries, followed by spinach and kale, collard and mustard greens. Nectarines, apples and grapes are next followed by cherries, peaches and pears. The list is made complete by bell and hot peppers, celery and tomatoes.

Safety of food

This means that it is not safe to eat any of these fruit and vegetables from regular crops, as they are all contaminated by pesticides. It is advisable to exchange these crops and buy the organic version of each instead. This is easy to do, and I have done this for years. If you have a garden or access to a community garden, you can also grow some of them yourself.

What pesticides do in the body

People can acquire pesticides orally as contamination of crops. But people can absorb them as well by inhalation or through the skin. People affected by pesticides may complain about a sore throat, a cough, eye and skin irritation. They also may develop a headache, loss of consciousness, diarrhea, nausea and vomiting. In the worst case there can be profound weakness, seizures and death.

You may think:” Why worry? There is probably just a little bit left, and this surely will not harm me.” But make no mistake: many of the pesticides are hormone disruptors, and that “little bit” does matter!

Action of hormone disruptors

Hormone disruptors may have a molecular structure similar to estrogen. As a result, laboratory analysis may show smaller semen counts in males causing infertility. Women can develop cysts in the ovaries, menstrual bleeding abnormalities and breast cancer. With pregnancy pesticides can cause early miscarriages. In addition, women can also have fertility problems as a result of hormone disruptors.

A French study showed that consumption of organic food reduces cancer risk

One way to find out what pesticides (insecticides) are doing to the body is to do a comparative study. In France researchers compared cancer rates between people who consumed organic food and others who ate regular food (treated with pesticides). Researchers recruited 68,946 French adults for the study. More than ¾ of the study population were women in their mid 40’s. Researchers divided these subjects into 4 groups depending on how many of 16 organic food groups they were consuming.

Details of the French study (organic food intake versus non-organic food intake)

First of all, the type of foods included fruit and vegetables, ready-to-eat meals, meat and fish, vegetable oils and condiments, dietary supplements and other products. Also, the investigators followed this population for an average of 4 ½ years. Finally, during that time 1,340 cancers developed. 459 breast cancers occurred, 180 prostate cancers, 135 skin cancers, 99 colorectal cancers and 47 non-Hodgkin lymphomas.

Those who ate the most organic food developed 25% less cancer on average. When it came to Hodgkin’s lymphoma, organic food consumers developed 73% less of it than people on regular food. Postmenopausal breast cancer was 21% less frequent among those who had the highest amount of organic food.

The least contaminated fruit and vegetables

The Environmental Working Group’s 2021 Shopper’s Guide for the least contaminated fruit and vegetables lists the following. Avocados, sweet corn, pineapples and onions. Papayas, frozen sweet peas, eggplant, asparagus, broccoli and cabbage are next. Finally, kiwifruit, cauliflower, mushrooms, honeydew and cantaloupe complete the list of the least contaminated crops. This means that you can buy these crops without concern whether or not you should buy the organic version. It is good to know what is acceptable and what you need to avoid by buying the organic version.

GMO foods and Roundup

It is interesting that there is no law in the US and in Canada that GMO foods should have a label that identifies crops with genetic modifications. This is changing rapidly as people realize that in many countries of Europe all GMO foods require labeling. Here is a publication that shows that the GMO labeling campaign is gaining momentum.

Genetically modified corn and soy contains the Bt toxin; it has been found in babies as mentioned in this article. Bt toxin damages the small bowel (the ileum) through Cry1Ab (the protein produced in genetically modified corn and soy). This in turn disables the absorption of vitamin B12. We know that this causes anemia. Historically the cause of pernicious anemia was due to a lack of vitamin B12 absorption.

Effects of Roundup

In a publication dated April 2013 Drs. Anthony Samsel and Stephanie Seneff discuss the effects of Roundup. They noticed that glyphosate inhibits the cytochrome P450 (CYP) enzymes in the liver. This is a crucial detoxification enzyme complex. When toxicity studies of glyphosate in mammals emerged, this was not common knowledge. The CYP enzymes in the liver are important to metabolize and eliminate estrogens and also help to detoxify xenobiotics, which are estrogen-like substances (residues from insecticides).

Glyphosate amplifies the effect of environmental toxins

Thus glyphosate (=” Roundup”) amplifies the damaging effect of environmental toxins and chemical residues from non-organic food that we eat. Researchers have shown a build-up of estrogens and xenoestrogens that are responsible for the development of many cancers (atypical Hodgkin’s lymphoma, breast cancer, prostate cancer, colon cancer etc.). Based on this data it makes sense to switch to as much organic food as you can afford. Organic food does not contain Roundup. For the sake of your health at least stay away from the “dirty dozen”!

Which are the Most and Least Contaminated Crops

Conclusion

The poisoning of the food chain is a real concern. As far as pesticides (insecticides) are concerned the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce has been extremely useful. They publish a yearly guide of the “dirty dozen”, but also of the least contaminated fruit and vegetables. Regular crops with pesticide residues can cause infertility in both men and women. They also can cause early miscarriages in pregnant women. Generally speaking, they can cause headaches, loss of consciousness, diarrhea, nausea and vomiting. In the worst case there can be profound weakness, seizures and death. A French study showed that subjects on organic food developed 25% less cancer on average. When it came to Hodgkin’s lymphoma, organic food consumers developed 73% less of it than people on regular food. Postmenopausal breast cancer was 21% less frequent among those who had the highest amount of organic food.

The above contains parts from this blog.

Dec

2020

Mother’s Lifestyle Predicts Heart Attack Risk for Offsprings

By Ray Schilling | Cardiovascular disease, cholesterol, Diabetes, exercise, food, heart attack, High Blood Pressure, lifestyle, Nutrition, Smoking, Stroke

A European Society of Cardiology study found that mother’s lifestyle predicts heart attack risk for offsprings. This study was published in the Journal of Preventive Cardiology, a journal of the European Society of Cardiology. It was also summarized in Science Daily. The study author Dr. James Muchira of Vanderbilt University, Nashville said: “This maternal influence persists into the adulthood of their offspring.” What he meant is that the study found that lifestyles of mothers influence the choices of lifestyles of the offsprings, and with poor choices even determine when the next generation gets their heart attack or stroke.

In previous research the team established that both genetic factors as well as environmental and lifestyle factors are responsible for cardiovascular disease. Now the researchers wanted to determine the influence of each parent on the risk of cardiovascular disease of the offspring.

Set-up of the study

The study was done with offspring and the parents of the Framingham Heart Study. 1989 children from 1989 mothers and 1989 fathers were enrolled 1971 and followed for 46 years. The average age of the offspring at enrolment was 32 years. The study ended 2017. Dr. Muchira said: ”Crucially, the study followed children into most of their adult life when heart attacks and strokes actually occur.”

Risk factors for cardiovascular disease

The researchers rated the risks of fathers and mothers in the study according to 7 factors.

Smoking status (non-smoker preferred)
Diet (healthy or not)
Physical activity
Body mass index (normal or not)
If blood pressure is too high
Level of blood cholesterol
Blood sugar values

The researchers established three categories of cardiovascular health: poor (fulfilment of 0 to 2 factors); intermediate (fulfilment of 3 to 4 factors) and ideal (fulfilment of 5 to 7 factors). The researchers wanted to know how long the offspring were able to live without symptoms of cardiovascular disease.

Findings of the study

Here are the findings of the study.

Children of mothers with ideal cardiovascular health lived free of cardiovascular symptoms for 27 years; they were on average 32+27= 59 years when symptoms started.
Children of mothers with poor cardiovascular health lived free of cardiovascular symptoms for 18 years; they were 32+18= 50 years old when symptoms started; this is 9 years earlier than children from mothers with ideal cardiovascular health.
Father’s cardiovascular health did not influence the children’s onset of cardiovascular symptoms.

Cardiovascular risks of the children are due to a combination of things

A combination of the health status during the pregnancy and the environment in early life influenced the children.

Dr. Muchira said: “If mothers have diabetes or hypertension during pregnancy, those risk factors get imprinted in their children at a very early age. In addition, women are often the primary caregivers and the main role model for behaviors.” Sons were much more affected by their mother’s cardiovascular health status. Dr. Muchira explained: “This was because sons had more unfavourable lifestyle habits than daughters, making the situation even worse. It shows that individuals can take charge of their own health. People who inherit a high risk from their mother can reduce that risk by exercising and eating well. If they don’t, the risk will be multiplied.”

Discussion

We remember that the Framingham Heart Study long time ago established the above-mentioned risk factors for heart disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159698/ It is also important for the offspring to quit smoking as this is a high-risk factor for heart disease. Next eat a balanced diet, like the Mediterranean diet. With this you eat more vegetables, less meat, more fish and add olive oil. Engage in regular exercise, which will raise the protective HDL cholesterol. Keep your body mass index low (in the 21.0 to 22.0 range, but definitely below 25.0). Keep your blood pressure in the normal range (120/80 or less). Make sure that your blood cholesterol and blood sugar values are normal. This will give you the lowest risk to develop a heart attack or a stroke.

Mother’s Lifestyle Predicts Heart Attack Risk for Offsprings

Conclusion

We are normally concerned about our own cardiovascular health. But in a new study researchers examined children of participants in the Framingham Heart Study and their parents. This showed that the cardiovascular health status of the mother had a significant influence on the children’s cardiovascular health. The offspring had an average age of 32 years when the researchers started to follow them for 46 years. When the mother was in poor cardiovascular health, the offspring developed cardiovascular symptoms at age 50. But when the mother’s cardiovascular health was ideal, the children got symptoms of cardiovascular disease only at age 59. This delay of 9 years of disease onset was purely due to the mother’s cardiovascular health status.

Risk management of cardiovascular risks

The authors of the study say that the children can do a lot to minimize the cardiovascular risk. They need to work to reduce the known risk factors and also start a regular exercise program. The authors of the study mentioned that even people who inherited a risk for cardiovascular disease benefit significantly from cutting out risk factors for cardiovascular disease.