diabetes Archives

Jan

2024

Backup your New Year’s Resolutions by looking at short-term Consequences

By Ray Schilling | alcohol, Anxiety, Cancer, Cardiovascular disease, Diabetes, exercise, fasting mimicking diet, Health, heart attack, Insomnia, Smoking, sugar

In the New Year it pays to backup your New Year’s resolutions by looking at short-term consequences. An article in “the conversation” explains how you can keep yourself motivated to stick to healthy habits. The alternative would be to fall back into unhealthy habits, which lead to various disease conditions. Traditional thinking centered around keeping long-term outlooks in front of your mind when tempted by the smell of doughnuts. In these cases, you think that the long-term consequences of eating doughnuts or consuming sugary drinks result in diabetes and obesity. But the smell or taste of unhealthy foods can be so overpowering that the long-term consequences of potential diseases is forgotten. This is the point when your New Years resolution may fade away in favor of falling back to unhealthy eating habits.

Think short-term to resist temptation

The new approach is to replace the thinking of long-term outlooks by short-term outlooks. The authors cited an example of 4000 participants in 7 separate studies. When the short-term consequences of anxiety and a sugar and caffeine crash were explained for caffeine containing sugary drinks, 25% of participants were able to abstain from the energy drinks in comparison to those who were informed about long-term consequences.

Another experiment

A similar experiment involved the consumption of sugar in the form of cookies. One group of participants read about the short-term effects of eating sugar. A second group read about the long-term effects of eating sugar. A third group did not get any information about the effect of sugar. There was also a “reward system” for all the participants: they had to decide between receiving a tote bag or eating cookies. Those who had read about the short-term effects of sugar were 30% less likely to choose cookies than the ones who read about the long-term effects. The ones who read the short-term effects were 45% less likely to choose the cookies than the ones who read nothing about the effects of sugar.

Verbalizing short-term consequences

Here are some thoughts that help to verbalize short-term consequences:

For alcohol: excessive drinking can lead to poor sleep and hangovers.
Fast food can make you feel bloated or give you indigestion.
Sugar and starchy meals: make you bloated and give you an acidy stomach, also will lead to rapid weight gain.
Focus on the good taste of apples and carrots. People will eat more of it and get the health benefits without mentioning it.

You can keep your goals easier when you combine them with small rewards here and there. When you have achieved one thing, you could watch your favorite TV show. Another reward could be a brief visit to the gym that makes you feel more fit. Or go and buy yourself a new pair of shorts for the gym. The authors of this article provide evidence from studies that showed that several mini rewards distributed throughout the day are more effective than big rewards at the end of the day.

Measurements of weight fluctuations

I found that body composition scales are very useful to monitor your diet intake. Here is an example how I use this device. My weights, fat% and body mass index for a number of days is listed below. The first line shows the baseline measured in the morning. On Saturday lunchtime I was invited to a Christmas family dinner. I ate more than I should have had. You can see the results on the Sunday readings: weight up, fat up and BMI up. I watched my calorie intake throughout Sunday.

Weekday Weight (KG) Fat % Body mass index

Saturday: 63.6 13.2 21.7

Sunday: 64.0 14.2 21.9

Monday: 63.4 14.3 21.7

It took another two days (Wednesday) before the fat percentage was down to 12.9.

There is another powerful tool, Dr. Valter Longo’s fasting mimicking diet. I reported about this under this link. Briefly, once a month I eat only 500 to 600 calories daily for 5 days. This helps me to lose my body mass index from 21.8 down to 21.1 or 21.2. After that I can eat a normal diet until the next month when I do the fasting mimicking diet again. It is an easy way to keep my body mass index in the 21.0 to 22.0 range. My wife and I prepare our own 500 to 600 calorie diet with natural food.(No, you do not get much, but it can taste good!) We do not buy Dr. Longo’s expensive diet boxes.

Backup your New Year’s Resolutions by looking at short-term Consequences

Conclusion

Focusing on short-term goals and consequences increases the percentage of success for those who have New Year’s resolutions. You can use this for many different approaches: eating less sugar, losing weight, getting regular exercise, reducing your alcohol intake, cutting out fast food and increasing your healthy vegetable and fruit intake. I also added a description of what I do with the help of body composition scales to control my weight and body mass index. I also use Dr. Longo’s fasting mimicking diet once per month for 5-days. Since December 2017 (for 6 years) I practiced this. I find it extremely useful to maintain my body mass index in the 21.0 to 22.0 range. Medicine knows that it is important to keep your body mass index below 25.0. This will prevent heart disease, type 2 diabetes and cancer. It also helps to look forward to a healthy New Year.

Dec

2023

Too much Ultraprocessed Food Makes you sick

By Ray Schilling | Cancer, Cardiovascular disease, colorectal cancer, Diabetes, diet, Mortality, Nutrition

A Lancet study published on Nov. 13, 2023 found that too much ultraprocessed food makes you sick. Researchers noted that ultraprocessed animal products and sweetened beverages were linked to an increased cancer risk as well as other diseases such as strokes or diabetes.

In Europe more than half of the food intake consists of ultraprocessed food. In the US a 2019 study found that 71% of the food supply is ultraprocessed.

Details of the study

The details of the study were summarized in a CNN report. Researchers of the study collected nutritional data from 266,666 men and women (60% were women) from 7 European countries between 1992 and 2000. The researchers followed the participants for 11 years. During that time they observed the participants for the development of chronic diseases and cancer. During the observation time 21,917 primary cancers, 10,939 cardiovascular events, and 11,322 type 2 diabetes cases developed. On entry into the study participants were questioned about their food intake in the past 12 months. This was matched with the NOVA classification system. It became clear that not all ultraprocessed foods were detrimental to the health of the participants. Animal products and sugar-sweetened drinks and foods caused chronic diseases in the participants of the study. However, ultra-processed breads, cereals or alternative plant-based products were neutral in terms of health risks.

Main findings of the study: too much ultraprocessed food makes you sick

The main findings of the study were that ingesting mostly ultraprocessed food leads to a 9% increase of heart attacks, strokes, diabetes and cancer. This is in comparison to controls who ate very little ultraprocessed food. However, when you reduce your intake of ultraprocessed food your risk of developing these diseases reduces. The key is to eat more fruit and vegetables and concentrate on eating minimally processed food.

Other studies with similar findings

In 2022 the British Medical Journal published two studies that documented a higher colorectal cancer rate and cardiovascular disease rate when subjects were eating larger amounts of ultraprocessed foods (UPF). Specifically, when men had exposure to a high percentage of UPF in their diet they developed 29% more colorectal cancer after 28 years of observation in comparison to men who ate a low percentage of UPF. A related study that went on for 14 years showed a 32% higher risk for death from cardiovascular disease for men who ate a high UPF diet in comparison to men on a low UPF diet.

French study 2019

A French study in 2019 followed 44, 551 French adults 45 years or older for 7.1 years. A 10% increase of consumption of ultraprocessed food caused a 14% higher risk of all-cause mortality. The authors stated that 80% of all premature deaths from noncommunicable disease are due to cardiovascular disease (CVD), respiratory disease, cancer, and diabetes. The authors discussed in detail the problems with overconsumption of ultraprocessed food.

Some of the contents of ultraprocessed food

Ultraprocessed food contains:

High salt content, and high sodium intake has been associated with cardiovascular deaths and increased stomach cancer risk.
Excessive amounts of added sugar. There is an association between added sugar consumption and an increased risk of mortality from cardiovascular disease.
Ultraprocessed foods contain very little fiber. More dietary fiber in one’s diet has an association with lower death rates.
Studies have estimated that reducing saturated and trans fats, salt, and added sugar in the diet prevent cardiovascular deaths.
High temperature food processing produces acrylamide. Acrylamide is a known carcinogen.
Consumption of processed meat products causes a higher risk of colorectal cancer and stomach cancer.

More ingredients of ultraprocessed food

Artificial sweeteners can alter microbiota and can cause the onset of type 2 diabetes and metabolic diseases.
With bisphenol A coating in food packaging endocrine disruptors enter the food. Bisphenol A causes endocrine cancers and metabolic diseases, such as diabetes and obesity.
The food industry uses additives frequently in their formulations. Some studies raised concerns about the health consequences of food additives. For instance, the food industry uses titanium dioxide widely. There is an association of titanium dioxide and increased risk of chronic intestinal inflammation and carcinogenesis.

It is easy to see that when we expose our bodies to a mix of these ingredients this can cause cardiovascular diseases, cancers and diabetes. The final outcome is that this leads to premature deaths.

Too much Ultraprocessed Food Makes you sick

Conclusion

Too much ultraprocessed food (UPF) makes you sick. This is the conclusion of a large study, which the Lancet published on Nov. 13, 2023. Researchers followed 266,666 men and women (60% women) for 11 years. The main findings of the study were that ingesting mostly ultraprocessed food leads to a 9% increase of heart attacks, strokes, diabetes and cancer. This is in comparison to controls who ate very little ultraprocessed food. Other studies going back to 2019 and 2022 showed very similar findings.

Other studies

A French study from 2019 noted that a 10% increase of consumption of ultraprocessed food caused a 14% higher risk of all-cause mortality. Several studies in 2022 showed that men who had an exposure to a high percentage of UPF in their diet developed 29% more colorectal cancer after 28 years of observation in comparison to men who ate a low percentage of UPF. A related study that went on for 14 years showed a 32% higher risk for death from cardiovascular disease for men who ate a high UPF diet in comparison to men on a low UPF diet. It follows from this data that a simple diet consisting of vegetables, fruit, nuts and lean meat (chicken turkey, fish) with minimal amounts of UPF protects you from premature death.

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.

Incoming search terms:

Testosterone treatment for brain fog in post menopausal women

Apr

2023

Erythritol is Linked to Heart Attacks and Strokes

By Ray Schilling | blood clots, Cardiovascular disease, heart attack, Mortality, Stroke

A recent publication found that erythritol is linked to heart attacks and strokes. The study from the Cleveland Clinic was published Jan. 19, 2023 in Nature. It showed that people with diabetes had a 2-fold risk of getting a heart attack or stroke. Researchers measured the highest concentration of erythritol in their blood versus a control group with no erythritol in it. The study further showed that erythritol causes platelets to form clots, which could break of and travel to the heart or brain vessels. This triggered a heart attack or stroke. Dr. Stanley Hazen, director of the Center for Cardiovascular Diagnostics and Prevention at the Cleveland Clinic Lerner Research Institute said: “We never expected this. We weren’t even looking for it.”

Erythritol is what causes heart attacks and strokes

What the research team was looking for was “find unknown chemicals or compounds in a person’s blood that might predict their risk for a heart attack, stroke or death in the next three years. “This is how erythritol was identified as a risk factor.

Erythritol is a sugar alcohol

Like sorbitol or xylitol, erythritol is a sugar alcohol, which occurs in many fruits and vegetables. Erythritol has less laxative effect than some of the other sugar alcohols. It tastes like sugar and adds bulk to any stevia-based sweeteners. These are the reasons why it became the preferred zero calorie sweetener of the industry. Also, in a mixture it diluted the pronounced sweet effect of stevia, but added the crystalline texture appearance like sugar to the sweetener. This is what the consumer expected of a sweetener.

The clinical trials showing there is a link between erythritol and heart attacks as well as strokes

One group of patient’s tests were 1,157 blood samples from people at risk for heart disease collected between 2004 and 2011. Another batch of blood samples came from over 2,100 people in the United States and an additional batch from 833 samples gathered by colleagues in Europe through 2018. 75% of the participants in all three populations had coronary disease or high blood pressure, and about 20% had diabetes. Over 50% were male and in their 60’s and 70’s. All of those samples showed the following. Higher levels of erythritol showed a correlation to a greater risk of heart attack, stroke or death within three years.

Blood coagulation

Our blood has a delicate balance between coagulation from clotting factors and platelets on the one hand and fibrinolysis, which counters clotting, on the other hand. This ensures that we are not spontaneously bleeding and also not getting clots from hypercoagulation. The researchers found that it is this balance, which erythritol disturbs. Dr. Hazel said: “But what we’re seeing with erythritol is the platelets become super responsive: A mere 10% stimulant produces 90% to 100% of a clot formation”. This was the reason for the higher heart attack and stroke rates in the higher levels of erythritol in the blood.

Erythritol levels checked in healthy volunteers

The last part of the study involved tracking blood tests of erythritol in 8 healthy volunteers. They drank beverages containing 30 Grams of erythritol, which is the amount many Americans consume. According to the National Health and Nutrition Examination Survey, which examines American nutrition each year 30 Grams is the average daily consumption of Americans. The researchers took blood tests of erythritol for the next 3 days including tests of clotting risks. Dr. Hazen said: “Thirty grams was enough to make blood levels of erythritol go up a thousandfold. It remained elevated above the threshold necessary to trigger and heighten clotting risk for the following two to three days.”

Reaction of the industry

Robert Rankin, the Calorie Control Council’s executive director, an industry association, wrote in an email: “The results of this study are contrary to decades of scientific research showing reduced-calorie sweeteners like erythritol are safe, as evidenced by global regulatory permissions for their use in foods and beverages.” But this seems to be a lame excuse. The platelet clotting effect of erythritol simply was not what the FDA expected or tested for. The same was true for other regulatory bodies when they released it as safe. I have drawn my own conclusion and thrown out all sweeteners I had in my possession that contained erythritol.

Conclusion

Sometimes studies come out of the blue, which change our everyday practice. One of these studies is Dr. Stanley Hazen, director of the Center for Cardiovascular Diagnostics and Prevention at the Cleveland Clinic Lerner Research Institute. He showed that erythritol as an artificial sweetener is not harmless as previously thought of. This included the FDA as a regulatory agency, which labeled erythritol as GRAS (=generally recognized as safe). Now new evidence of clinical studies showed that erythritol is responsible for a twofold risk of heart attacks, strokes or death in the next three years. Dr. Hazen included all kinds of controls and also fed healthy volunteers erythritol. No matter how he looked at it, the risk remained.

Erythritol causes clots, which cause heart attacks and strokes

In animal experiments he could also show that erythritol caused platelets to stick together and cause clot formation. These clots could travel into the heart and brain vessels and cause heart attacks and strokes. For any consumer it is the most sensible approach to NOT use any sweetener that contains erythritol. This involves reading product ingredients before you buy any sweetener. Assuming that products are harmless, when the label reads “Stevia” is a fallacy! In numerous products the ingredient list will show the word “erythritol”. Buyer beware!

Aug

2021

When Stress Becomes Abnormal

By Ray Schilling | alcohol, Alzheimer’s disease, Cardiovascular disease, Diabetes, heart attack, Hormones, Smoking, Stroke, thyroid disease

Recently CNN published an article that dealt about when stress becomes abnormal.

We all have experienced stress. It makes our heart beat faster and our breathing speeds up as well. But when the stressful situation is over, stress usually subsides also. Some people though have so much stress in their lives that they never completely recover from any stressful situation. They develop chronic stress, which can lead to physical illnesses or mental disease. I have previously written about “stress drives our lives”. In the following I am reprinting the next 5 paragraphs.

Heart attacks and strokes when stress becomes abnormal

In a 2015 Lancet study 603,838 men and women who worked long hours were followed for an average time of about 8 years with respect to heart disease or strokes. All of the subjects were free of heart attacks and strokes when they entered into the study. There was a total of 13% more heart attacks in those who worked extra hours in comparison to those who worked 40 hours per week or less. With respect to strokes there were 33% more strokes in those who worked long hours. Researchers noted a dose-response curve for strokes in groups with various workloads. Compared to standard working hours there were 10% additional strokes for 41-48 working hours, 27% for 49-54 working hours and 33% for 55 or more working hours per week.

Stress drives some of us to substance abuse

In order to cope with stress many of us “treat” daily stress with alcohol. It makes you feel good subjectively, but it can raise your blood pressure causing heart attacks and strokes down the road. A low dose of alcohol may be healthy, but medium and high doses are detrimental to your health.

Next, many people still smoke, although scientists have proven long time ago that it is bad for your health. It can cause heart attacks, various cancers and circulatory problems leading to leg amputations.

Overeating is another common problem. Comfort food relieves stress, but it causes us to put on extra pounds. As you know it is easier to put weight on than to take it off. Being overweight or being obese has its own problems: arthritis in the hips and knees makes walking more difficult. The metabolic syndrome sets in, which is a characteristic metabolic change causing diabetes, high blood pressure, heart attacks, strokes and certain cancers. The more weight you carry, the less likely you are to exercise. This can lead to further deterioration of your health.

Diabetes can occur when stress becomes abnormal

Stress causes too much cortisol secretion from the adrenal glands. This raises blood sugar, and when chronic can cause diabetes. In addition, unhealthy eating habits in an attempt to cope with stress can cause weight gain. Insulin resistance causes high blood sugars and diabetes.

Korean immigrant study

In a 2012 California study 148 adult Korean immigrants were examined. They all had elevated blood sugars confirming the diagnosis of type 2 diabetes. They had an elevated waist/hip ratio.

A high percentage of the study subjects had risk factors for type 2 diabetes. This included being overweight or obese and having high blood glucose readings. 66% of them said that they were feeling stressed, 51% reported feeling anxious, 38% said they were feeling restless, 30% felt nervous and 3% said they were feeling hopeless. It is easy to see the connection between stress and disease!

Australian study showed that anxiety can cause diabetes

An Australian long-term follow-up study computed risk factors for developing type 2 diabetes. Stress was a major contributor to diabetes.

A 30-day episode of any anxiety disorder had a 1.53-fold risk to cause diabetes. A depressive disorder had a 1.37-fold risk to cause diabetes and posttraumatic stress disorder had a risk of 1.42-fold to cause diabetes.

Infertility may develop when stress becomes abnormal

Stress changes hormones in women causing ovulation problems and infertility. 1 in 8 couples in America have problems getting pregnant. Physicians identified stress as at least one of the contributing factors. But in men stress can also reduce sperm count and semen quality as this study describes.

Alzheimer’s disease and stress

A 2010 study from Gothenburg University, Sweden examined 1462 woman aged 38-60 and followed them for 35 years.

Psychologists assessed the stress score in 1968,1974 and 1980. 161 females developed dementia (105 Alzheimer’s disease, 40 vascular dementia and 16 other dementias). The risk of dementia was higher in those women who had frequent/constant stress in the past. Women who had stress on one, two or three examinations suffered from higher dementia rates later in life. Researchers compared this to a group of women who did not have any significant stress. Specifically, dementia rates were 10% higher after one stressful episode, 73% higher after two stressful episodes and 151% higher after three stressful episodes.

Hormone system affected by stress

I have written an article before about how stress affects our hormone system.

I am reprinting excerpts from this here (the next 4 paragraphs).

Dr. Andrew Heyman gave a talk about how stress affects our hormone system. He presented his talk at the 24^th Annual World Congress on Anti-Aging Medicine (Dec. 9-11, 2016) in Las Vegas that I attended. It was entitled “Understanding the Stress, Thyroid, Hormone Connections & Prioritizing Systems”.

Dr. Heyman emphasized in particular that there is a triad of hormonal connections that is important to remember: the thyroid hormones, the stress hormones (adrenal glands) and the pancreas (insulin production). It seems like we need a balance of these hormones for optimal energy production and circulation. Under stress our sugar metabolism can markedly derail, we develop obesity and fatigue. But when balanced, we experience vitality and wellbeing.

Metabolic activation pathways

Dr. Heyman projected a slide that showed the metabolic activation pathways. Likewise, he stated that a number of different factors could influence the hormone system:

Diet: trans fats, sugar, too many carbs, food allergies.
Drugs: drug-induced nutrient depletion (over-the-counter drugs, prescription drugs).
Physical exercise: frequency and type matters.
Environmental exposure: chemicals, pesticides, herbicides, heavy metals, plastics, molds, and pollens.
Stress: physical stress, psychogenic stress.
Genetics: methylene-tetra-hydro-folate reductase enzyme deficiency (MTHFR mutation), APOE genes, lack of vitamin D
Disease: past or present conditions, active disease or syndromes.

Target areas within your system

The target areas in your system are the

Pancreas, where blood sugar can rise because of insulin resistance. In particular, too much insulin production causes inflammation, hormone disbalances, kidney damage, and hardening of the arteries through plaque formation.
Thyroid gland, which depends on TSH (thyroid stimulating hormone) for activation. Autoantibodies can also affect it negatively.
Brain: decrease in serotonin resulting in anxiety, depression and food cravings; decreased melatonin causing sleep disturbances; increased ghrelin and decreased leptin secretion leading to overeating and obesity.

Other target areas of stress

Liver/kidneys: both of these organs are important for detoxification; the liver produces thyroid binding globulin, which when increased can lower the free thyroid hormones.
Immune system (gut, lymph glands): the Peyer’s patches in the gut mucosa produce a large portion of the immune cells; lymph glands, the bone marrow and the spleen supply the rest. A leaky gut syndrome can affect the whole body, in addition causing inflammation and autoimmune reactions.
Hypothalamus/pituitary/adrenal glands: this is the main axis of the stress reaction. A brain under stress activates the hypothalamus. It sends a cascade of activating hormones via the pituitary gland and likewise activates the adrenal glands. Finally, this leads to cortisol overproduction, and release of epinephrine and norepinephrine from the center of the adrenal glands. High blood pressure, anxiety, heart palpitations, arrhythmias and more can finally develop from this.

Treatment suggestions to cope with stress

There are thyroid supplements that can support the function of the thyroid gland. Similarly, there are several supplements to support the adrenal glands.
Chromium, vitamin D, magnesium, alpha-lipoic acid, fish oil and others are useful to support the pancreas. Relaxation methods like self-hypnosis, meditation, yoga, Tai-Chi and others are very useful to counter stress. If you can change your job to evade stress, take the opportunity and find another job with less stress. See a health professional and discuss what you can do to become more stress-resistant. If you are overweight or obese, see a dietitian to help you lose weight. Aerobic exercises like running for 30 minutes on a treadmill can help reduce stress. Various relaxation methods mentioned earlier also can counter stress. They help you to block out worrying about the past and the future, but instead focus on what is positive in the present.

When Stress Becomes Abnormal

Conclusion

I have described what stress can do to your body. It can give you heart attacks and strokes. Stress in some people can lead to substance abuse. It can cause diabetes, infertility and even Alzheimer’s disease. I described how thyroid hormones, insulin and brain hormones are interconnected and suffer with stress. Other factors can make the effects of stress worse or better as I discussed in detail. Treatment of stress-induced conditions requires a combination of preventative steps and medical therapies. Ignoring stress is not an option as this could lead to premature death. Managing stress, as mentioned before, and keeping it to a minimum is the answer.

Jun

2021

Being A Morning Person Can Prevent Depression

By Ray Schilling | Anxiety, Cancer, Cardiovascular disease, Circadian rhythm, coffee, depression, Gastrointestinal Disease, heart attack, Insomnia, Lung Disease, Mortality, neurological disease, telomeres

A British study concluded that being a morning person can prevent depression. It was reviewed also in CNN. The study used sleep data from 85,000 UK participants in the Great Britain Biobank Study. They wore wrist activity monitors that provided sleep data. Researchers compared the sleep data with the self-reported mood changes. They found that if the sleep pattern is misaligned with the circadian rhythm, those who are night owls are at a higher risk of developing mood disorders. The controls were those who were morning persons. They were not affected by the misalignment effect.

Normal sleep pattern

Natural sleep habit or the circadian rhythm starts between 10 PM and 11 PM and continues for 7 to 8 hours. Your hormones are replenished during your sleep. This helps your body’s hormones and the immune system to restore itself overnight.

“The health problems associated with being a night owl are likely a result of being a night owl living in a morning person’s world, which leads to disruption in their body’s circadian rhythms”. This is what sleep specialist Kristen Knutson said. She is an associate professor of neurology and preventive medicine at Northwestern University Feinberg School of Medicine.

Reclaim your natural sleep habit

The key is to learn to live within your circadian rhythm pattern. Caffeine is a powerful stimulant and will stop you from falling asleep. For this reason, it is best to avoid caffeine-containing beverages. If you cannot live without your favourite cup of java, switch to the decaffeinated version. Stop using LED lights (from TV, computers, tablets or smartphones) 2 hours prior to your bedtime. Use dark curtains and enjoy a comfortable bed. Maybe read that thriller, earlier in the day instead of making it your bedtime story. And do yourself a favour: you do not need the eleven o’clock news on TV! They will probably stop you from falling asleep. Go to sleep between 10PM and 11PM.

Children can have problems with sleep disturbances and depression

Another study published March 22, 2021 in the Jama Network showed that depression had an association with sleep disturbances in youth and children.

A meta-analysis of 16 publications looked at depression and disturbed sleep. It showed that depression was 1.5-fold higher in sleep disturbed youths/children compared to controls with a normal sleep pattern.

Other studies re. being a morning person can prevent depression

Another study with Dr. Knutson as the lead author appeared in 2018. The authors found that various health conditions, mood disorders and mortality were on the increase the more the sleep rhythm deviated from the circadian rhythm. Morning persons were protected from this effect. But night shift workers and night owls were at a higher risk of disease. Specifically, they found the following associations for evening types.

Evening types compared to morning types had a 1.94-fold risk of psychological disorders
The risk of diabetes was 1.30-fold for evening types
Neurological disorders had a 1.25-fold risk in evening types
Gastrointestinal/abdominal disorders occurred 1.23-fold more often in evening types
respiratory disorders were 1.22-fold more common in evening types
Evening types had a 10% increased risk of all-cause mortality

The researchers concluded that externally imposed timing of work and social activities has potentially serious health consequences.

Circadian misalignment responsible for disease

Dr. Knutson also said: “Circadian misalignment could also lead to inadequate sleep duration and quality, which could also impair mood and exacerbate mood disorders.”

In other words, circadian misalignment to circadian rhythm problems. This can cause mood disturbances, but eventually lead to the diseases listed above.

Evidence of health risks in night shifts workers

The medical literature is full of examples that the health of night shift workers is significantly affected by circadian misalignment. Here are a few examples.

1.Here is a random selection to illustrate the health risks of night shifts workers. A study from 2015 examined the sleep patterns of 315 shift nurses and health care workers in Iranian teaching hospitals. They found that 83.2% suffered from poor sleep and half of them had moderate to excessive sleepiness when they were awake.

2.This South Korean study examined 244 male workers, aged 20 to 39 in a manufacturing plant. Researchers compared blood tests from daytime workers to blood tests from night shift workers. They also obtained inflammatory markers like the C-reactive protein and leukocyte counts. Night shift workers had significantly higher values. The investigators concluded that shift workers have increased inflammatory markers. This is a sign of a higher risk of developing cardiovascular disease in the future.

Higher mortality and higher cancer risk in nighttime workers

3. A Swedish study found that white-collar shift workers had a 2.6-fold higher mortality over a control group of daytime white-collar workers.

4. Another study compared night workers in the age group of 45 to 54 with daytime workers and found a 1.47-fold higher mortality rate in the night shift workers.

5.In a study from China 25,377 participants were part of a study that investigated cancer risk in males with more than 20 years of night shift work. They had a 2.03-fold increased risk to develop cancer compared to males working day shifts. Women with night shift work in this study showed no effect with regard to cancer development.

Healthy telomeres with healthy sleep pattern

It is true that you can suffer multiple health problems, as all of your hormones depend on the resetting during your deepest sleep between 2AM and 4AM triggered by the nighttime melatonin response. Even your telomeres, the caps of chromosomes in every cell get shortened from too much stress and too little sleep.

One example of such a study comes from Milan, Italy. https://oem.bmj.com/content/75/Suppl_2/A480.1

In this 2018 study researchers compared 46 nurses who had worked in night shifts with 51 nurses working day shifts. Among the night shift workers breast cancer was common, but not among day workers.

Shortened telomeres, hypomethylation of BRC1 gene and p53 gene

In the night shift nurses from Milan there was hypomethylation of the breast cancer gene BRC1. There was also hypomethylation of the general cancer gene p53. At the same time significant telomere shortening occurred in night shift nurses who had worked night shifts for more than 15 years. This likely all worked together in causing night nurses to develop breast cancer more frequently.

Shortened telomeres mean a shortened life span. The reason for this is that people with shortened telomeres develop heart attacks, strokes and cancer. This is what shortens the life span. How do we avoid this risk? Go back to healthy sleep habits. As mentioned above it is best to start going to sleep between 10PM and 11PM and sleep for 7 to 8 hours. Night owls delay going to sleep by 2 to 3 hours.

Being A Morning Person Can Prevent Depression (click image to enlarge)

Conclusion

A publication in Molecular Psychiatry demonstrated that evening person (night owls) are more likely to develop depression. This is in comparison to morning persons. As discussed, other researchers showed that evening persons also can develop diabetes and neurological disorders. In addition, respiratory disorders and gastrointestinal disorders are more common in night owls as well. When it comes to mortality, evening persons have a 10% increase of mortality over morning persons. There is a large body of literature regarding diseases of night shift workers. Night Shift work is perhaps the most extreme example of a circadian misalignment. It leads to poor sleep, inflammation in the body, increased cancer risk and higher mortality compared to day shift workers.

Prevent telomere shortening

Even the telomeres get shortened in night owls and night shift workers. We can prevent problems like these by going to bed in time and sleeping according to our circadian rhythm. If you had a poor night’s sleep, make up for it with the help of an afternoon nap. Do not sleep all afternoon though; half an hour or one hour will be enough. Even a short, restful nap after coming home from work can restore your feeling of wellness.

Jun

2020

Mediterranean Diet Reduces Heart Attacks and Strokes in Diabetes

By Ray Schilling | Cardiovascular disease, cholesterol, Diabetes, food, heart attack, Heart Disease, High Blood Pressure, Mortality, Nutrition, olive oil, omega-3 fatty acids, Processed food, Stroke

A recent publication came to the conclusion that a Mediterranean diet reduces heart attacks and strokes in diabetes. This Canadian and Spanish study compared prospective cohort studies and randomized trials (RCT). 41 reports (3 RCTs and 38 cohorts) formed the basis for this analysis.

Details of the study

Metaanalysis showed that a Mediterranean diet reduced the cardiovascular disease incidence by 38%. It also reduced myocardial infarctions (heart attacks) by 35%. Next the authors compared the highest to the lowest adherents to the Mediterranean diet (Med diet). The highest Med diet adherents showed the following reductions:

Cardiovascular disease mortality: 21%

Coronary heart disease incidence: 27%

Coronary heart disease mortality: 17%

Stroke incidence: 20%

Stroke mortality: 13%

The conclusion was that the Mediterranean diet is beneficial to prevent heart disease and strokes in people with diabetes.

Other studies

In a study from the United Kingdom dated March 2019 several clinical trials were analyzed regarding non-diabetic populations. Again, 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) with12,461 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 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 increase 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 it 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 fruits 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 the 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 one drink per day for women, and two drinks per day for men. And 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.

In a 2012 study from Spain it was 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 will increase the size of the HDL particles (these larger particles are called 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, which cleans out plaques from arteries more efficiently than the regular, cheaper olive oil.

Endothelial function

The endothelium is the lining of the arteries. Normal endothelial functioning involves widening of the arteries and maintaining its flexibility. The body achieves this through production of a signal molecule, called nitric oxide; the endothelial cells that line our arteries from inside produce it. Exercise increases the production of nitric oxide as well (Ref.1).

In a group of patients with poor endothelial function 2 tablespoons of olive oil (polyphenol rich) per day given over 4 months (the time of the study) showed a significant improvement of endothelial function.

The authors suggested that an enzyme in the endothelial cells, called nitric oxide synthase is being stimulated by components of polyphenol-rich olive oil. This leads to protracted release of nitric oxide, which in turn keeps blood vessels flexible and wide open. Other investigators found that olive oil can influence even a hereditary gene variant of endothelial nitric oxide synthase found in people with a history of premature heart attacks. This high-risk group of people should take extra virgin olive oil regularly to prevent premature heart attacks and strokes.

Endothelial dysfunction occurs when the arteries no longer can deliver adequate amounts of blood to vital organs like the heart or the brain. Endothelial dysfunction is also present in patients with type 2 diabetes, obesity, high blood pressure and metabolic syndrome. Introducing extra virgin olive oil in the diet of these patients will help restore their endothelial function.

Lowering blood pressure

In a study on 23 hypertensive patients it was shown as far back as in 2000 that extra virgin olive oil over 6 months allowed physicians to reduce high blood pressure medications by 48%. When the study was crossed over, the reverse was the case for the control group on sunflower oil. The polyphenols of olive oil released nitric oxide, which is known to lower blood pressure. This is an important finding. High blood pressure is a risk factor for the development of hardening of the coronary arteries. This leads to heart attacks, congestive heart failure, but also stroke. Regular intake of 2 tablespoons of extra virgin olive oil often will reverse high blood pressure and restore normal endothelial function.

Preventing heart attacks and strokes

In April of 2013 The New England Journal of Medicine published a Spanish diet study that showed that a participants on a Mediterranean diet with olive oil or nuts had 30% less heart attacks over 5 years than people on a low fat control diet. Other studies have also shown that olive oil and omega-3 fatty acids play a big role in preventing heart attacks and strokes. We also know that regular exercise reduces the risk further; so does keeping your body mass index below 25.0. Extra virgin olive oil is part of the protection from heart attacks and strokes. The study did not show any protection against cancer.

Mediterranean Diet Reduces Heart Attacks and Strokes in Diabetes

Conclusion

A Mediterranean diet reduced heart attacks and strokes in diabetic patients, but also in patients without diabetes. Here I attempted to show what the ingredients of a Mediterranean diet are that lead to such astounding positive effects. There is an emphasis on vegetables and fresh ingredients of food. In addition, olive oil and a lack of processed food are also important. With these wholesome ingredients the lining of the arteries works best. The body reduces cholesterol and lowers blood pressure. The end result is that there are less heart attacks and strokes, and people live longer.

Note: Part of this was previously published here and also here.

May

2020

Vitamin D Is the Definitive Link

By Ray Schilling | Alzheimer’s disease, Arthritis, Asthma, autoimmune disease, breast cancer, Diabetes, heart attack, Infectious Disease, Osteoporosis, Stroke, Vitamins and supplements

Vitamin D deficiency caused rickets in the past, but now we know that vitamin D is the definitive link for other health problems. The lack of it is the reason for numerous illnesses. A search in my website gives you more than 170 blogs where I am discussing the effect of vitamin D. These describe how vitamin D is the definitive link in a lot of different diseases. In a 2015 study from Brazil the authors noted that a critical vitamin D blood level was 12 ng/mL. All these critically ill patients received treatment in an ICU setting. In vitamin D blood levels of 12 ng/mL the mortality rate was 32.2%. A control group of ICU patients with more than 12 ng/mL had a mortality rate of only 13.2%. The authors concluded that a low vitamin D level on ICU admission was an independent risk factor for mortality in this critically ill patient group.

A few diseases where low vitamin D is the definitive link for a poor outcome

In patients, who have arthritis, cardiovascular disease, breast cancer, diabetes, osteoporosis, influenza and others, the laboratory tests that shows their 25-hydroxy vitamin D level, are usually below 15 ng/mL. This link has 269 peer reviewed references.

A 2015 Italian study showed that microvascular complications in diabetes patients were high, if the vitamin D3 blood levels were low. If patients had high levels of vitamin D, there were no complications such as retinopathy or nephropathy. But if levels were below 20 ng/mL, damages were significant in the capillaries of the eyes and kidneys.

Multiple sclerosis

It has been known for some time that in the northern hemisphere MS is more common because of the lack of sunshine, which in turn leads to less vitamin D3 production in the skin. Multiple sclerosis (MS) is an autoimmune disease where immune cells attack the lining of nerves. Both nerve cells and immune cells have vitamin D receptors. It appears that vitamin D calms down immune cells and remission of an MS relapse is more likely.

Dr. Fitzgerald and colleagues published a study in JAMA Neurology in 2015. Results of this study showed marked differences between MS patients with high and low vitamin D levels.

Multiple sclerosis rates with high and low vitamin D levels

Patients with the highest vitamin D blood levels (more than 40 ng/mL) had the lowest rates of new MS lesions. Previous studies found that a low blood level of vitamin D (less than 25 ng/mL) had an association with a higher risk of developing MS. Dr. Fitzgerald’s study showed that a 20 ng/mL (50.0-nmol/L) increase in serum vitamin D levels associated with a 31% lower rate of new MS lesions. Patients with the highest vitamin D level of more than 40 ng/mL (100 nmol/L) had the lowest amount of new MRI lesions (47% less than the patients with the lowest vitamin D levels).

Dementia and Alzheimer’s disease

A 2014 study showed that patients with a low vitamin D level had a connection with a high risk of dementia and Alzheimer’s disease.

Specifically, the researchers found the following observations.

Vitamin D level of less than 10 ng/mL: 122% increased risk of Alzheimer’s
A vitamin D level of 10 to 20 ng/mL: 51% increased risk of Alzheimer’s

Vitamin D is the definitive link for the immune system

In a publication of 2006 Dr. John Cannell and co-workers have reviewed why influenza has seasonal outbreaks. They found that the innate immune system was very dependent on vitamin D. Those who did not get enough sunlight in the northern hemisphere during January, February, March and April have an average 25-hydroxy vitamin D level of only 15 to 17 ng/mL. In contrast, from July to September the same volunteers had vitamin D levels of 24 to 29 ng/mL. The authors stressed that this was the reason why spring flus in the late winter/early spring season are common, but disappear in summer.

Vitamin D requirements for immune system is 2000 IU or more per day

Vitamin D is essential for the functioning of the innate and adaptive immune system. They also are the reason why children are not as affected by influenza viruses as adults are. Dr. Cannell said: “The innate immunity of the aged declined over the last 20 years due to medical and governmental warnings to avoid the sun. While the young usually ignore such advice, the elderly often follow it”. Had the older patients taken higher doses of vitamin D3 every day, their immunity would have been as strong as the children’s immunity. The publication cites another paper that found that 2000 IU per day or more will strengthen the immune system. Note that this is a higher dose than treating rickets. Treatment of rickets responds to only 400 IU of vitamin D3 per day.

Mechanism of action of vitamin D in infectious diseases like influenza or Covid-19 coronavirus

Here is evidence from US researchers that states that higher doses of vitamin D3 will mitigate the course of influenza and of Covid-19 coronavirus. The researchers outlined that vitamin D has 3 effects:

Maintaining tight epithelial junctions making it more difficult for the Covid-19 coronavirus to penetrate them.
“Killing enveloped viruses through induction of cathelicidin and defensins.” These powerful antiviral polypeptides can kill viruses that have invaded the bloodstream within 1 to 2 days.
“…And reducing production of proinflammatory cytokines by the innate immune system, thereby reducing the risk of a cytokine storm leading to pneumonia.” People who get viral pneumonia are at a high risk of death. By bringing the vitamin D blood level up to the higher range of normal, between 50 and 80 ng/mL, patients that have encountered Covid-19 coronavirus are more likely to survive.

Criticism of high dose vitamin D treatment

A common criticism of treatment with higher doses of vitamin D is that people would develop high blood calcium levels and would get kidney stones. Three recent studies have demystified this. A 2012 study looked at patients who were in the higher range of calcium levels, but deficient in vitamin D. They were treated with vitamin D3 und closely supervised. The calcium levels did not change after 1 year of high doses of vitamin D.

This 2018 study observed that there is a small amount of kidney stone formers who will form kidney stone with or without vitamin D3 treatment. However, the large majority of patients do not form kidney stones with vitamin D treatment and their blood calcium levels stay the same before and after vitamin D treatment.

Toxic vitamin D blood levels

Toxic levels of vitamin D blood levels are above150 ng/mL, or 375 nmol/L. The therapeutic levels discussed here are well below these toxic levels.

Placebo controlled New Zealand study fails to show kidney stones

A placebo-controlled study from New Zealand went on for 3.3 years. 100,000 IU of vitamin D3 monthly (3333 IU per day on average) in the experimental group were compared to a placebo group. There were no vitamin D induced kidney stones and also no changes in calcium levels.

In past studies regarding vitamin D toxicity were done. But with these investigations there were many confounding factors that led to false results. The investigators at those times mistakenly thought that they were side-effects of vitamin D. Up to this day conventional medicine often warns of hypercalcemia and kidney stones with vitamin D treatment. While the patient is on higher vitamin D levels, the physician can do blood and urine tests to see whether or not there is any concern.

Polypeptides released by vitamin D

There are more than 100 polypeptide hormones that are controlled by vitamin D. The most important ones for control of bacterial and viral infections are the defensin family and the cathelicidin family of polypeptides. They are instrumental in preventing the cytokine storm with a Covid-19 coronavirus infection treated with high vitamin D doses.

Decades after the original description of vitamin D researchers found out that vitamin D actually is a hormone.

There are vitamin D hormone receptors on almost every cell of the body. Vitamin D integrates the body cells and they respond as one unit. It is only recently that researchers found out about the release of polypeptides, particularly defensin and cathelicidin. They are vital in the defence against the Covid-19 Coronavirus and the various flu types.

Vitamin D Is the Definitive Link

Conclusion

The detection of vitamin D originally occurred when rickets was examined. But later researchers found that vitamin D has hormone qualities.

You can prevent several diseases, like arthritis, cardiovascular disease, breast cancer, diabetes, osteoporosis and influenza. But you must take adequate amounts of vitamin D to bring the vitamin D blood level up. 25-hydroxy vitamin D blood levels are now recognized as the standard test to measure whether you have enough vitamin D on board. When it comes to fighting infections the vitamin D blood level has to be above 30 ng/mL (above 75 nmol/L). At this level the immune system will release defensin and cathelicidin polypeptides. These are powerful antiviral and antibacterial substances that can even fight Covid-19 coronavirus.

High vitamin D therapy is safe

With careful monitoring of blood vitamin D levels side effects of high vitamin D dosages were not found. Conventional medicine keeps on repeating old studies with confounding errors. This scares people, and as a result they don’t want to take enough vitamin D for prevention. Hypercalcemia and kidney stones were NOT found in randomized newer studies. As long as the vitamin D level does not exceed 50-80 ng/mL (or 125-200 nmol/L) vitamin D therapy is perfectly safe.

Mar

2020

Fasting Can Prevent Cardiovascular Diseases

By Ray Schilling | Anti-aging medicine, Cardiovascular disease, Diabetes, diet, fasting mimicking diet, heart attack, Heart Disease, Inflammation, Obesity, Prevention, stem cells, Stroke

Dr. Joel Kahn gave a lecture in Las Vegas in which he explained that fasting can prevent cardiovascular diseases. Dr. Kahn is a Clinical Professor of Medicine at Wayne State University School of Medicine. He spoke at the 27th Annual World Congress on Anti-Aging Medicine in Las Vegas. The conference took place from Dec. 13 to 15th, 2019.

According to the CDC cardiovascular diseases like heart attacks and strokes are hitting the middle age adults in large numbers. Part of the problem is obesity and diabetes, both of which cause an increase of cardiovascular diseases. Heart attacks, strokes, heart failure and other related cardiovascular conditions caused 2.2 million hospitalizations in the US in 2016. This resulted in 415,000 deaths and a health care cost of $32.7 billion.

Fasting can improve the risk for cardiovascular disease

Dr. Kahn asked whether fasting can reduce the aging pathways, build up resilience and protect the heart from aging and heart disease. In a few words: eat less, live more! He showed with slides that fasting can indeed do that. One heart catheterization study showed that a fasting group had only 64% coronary artery disease compared to a non-fasting control group with 76%.

Another study showed that fasting patients had only 10.3% diabetes compared to controls with 22.0%. With heart catheterization 63.2% of fasting patients had cardiovascular disease while 75.0% of non-fasting control patients did have lesions in their coronary arteries.

Animal experiments confirmed that fasting had beneficial effects on heart health as well. In rats, researchers showed that fasting reduced infarct size and inflammation. It also preserved left ventricular function. With mice fasting produced less inflammatory response and less tissue damage.

Alternate day fasting shows benefit in clinical human trial

A 2019 publication reported about a 4-week randomized clinical trial on 60 healthy non-obese human subjects. The effect of alternate day fasting was compared to controls. On average there was a 37% calorie reduction in the alternate fasting group. The fasting group had improved fat mass, improved fat-to-lean ratio and cardiovascular markers. There was a reduction of age-associated inflammatory markers and low-density lipoprotein.

Fasting mimicking diet

A newer form of fasting is the fasting mimicking diet (FMD), which was invented and researched in depth by Dr. Valter Longo. Both animal experiments as well as human trials have shown that the FMD is safe and effective. It can be followed 5 days out of every month and will lead to some weight loss, an increase of telomeres, stem cells and lowered inflammatory markers.

My own experience with the fasting mimicking diet

My wife and I heard about the FMD from Dr. Longo when he spoke about it at the 2017 Anti-Aging Conference in Las Vegas. We immediately started the FMD in December of 2017 and have done it every month for 5 days since. But we never ordered the expensive meal kit. Instead, we calculated calories and use regular food to do the calorie-restricted diet. We eat 600 to 700 calories every day during the FMD days. In between we have unrestricted calories, but we noticed that we are more careful about our meal choices. I find that the result of the FMD is more energy, an improved sleep pattern and an easier way to keep my body-mass index in the 21.0 to 22.0 range. Here is a description of the effects of the FMD.

Use of FMD in high-risk patients

Dr. Khan said that the FMD is an ideal diet that the high-risk population of the US should use. 34% of the US population has a compromised metabolic condition. They are obese and at a high risk to develop diabetes. But on the FMD they gradually lose abdominal obesity, lower their cholesterol and triglycerides levels, which otherwise causes a high risk for heart attacks and strokes. The fasting blood sugar is lowering reducing the risk to get diabetes. The systolic and diastolic blood pressure comes down. And the C-reactive protein, which is a general inflammatory marker, becomes lower.

In non-obese patients the main effect of the FMD is a stimulation of stem cell release and telomere elongation. This postpones the aging process and with it delays the onset of cardiovascular diseases.

Fasting Can Prevent Cardiovascular Diseases

Conclusion

Dr. Joel Kahn gave a lecture at a Las Vegas conference that fasting can prevent cardiovascular diseases. He compared alternate day fasting with the fasting mimicking diet (FMD). The FMD was more effective in reducing danger markers, abdominal girth measurements and blood markers of cardiovascular diseases. Ultimately, he said, it was easier to follow an FMD where you only reduce your calorie intake to 600 to 700 calories per day for 5 days in one month. In those who are wanting to do this just for good health, the FMD increases stem cells and elongates telomeres. This postpones the aging process and keeps a person younger for longer. At the same time, it delays the onset of cardiovascular diseases.

Dec

2018

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

By Ray Schilling | diet, Health, Nutrition, Prevention, stem cells, telomeres

Several speakers in Las Vegas said that the fasting mimicking diet is very relevant for health and longevity. This happened on day 1 of the 26^th Annual A4M World Congress 2018 in Las Vegas.

What were the findings that are relevant?

Dr. Longo has done a lot of animal experiments with intermittent fasting and studying longevity. He repeated what he has learnt over the years from animal experiments and from research on humans. Here are the results that he shared already at last year’s Anti-aging Conference in Las Vegas.

Effects of fasting mimicking diet

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

Increased life span, less heart attack and cancer rates

We know from these animal experiments that mice have a threefold increase in life span. But when heart attack rates and stroke rates improve in humans, cancer cure rates improve and telomere length in humans increase, there is strong evidence that it increases human life expectancy as well. It may take another 10 to 20 years before we have better statistics about the real survival advantage on this diet versus the Standard American diet. But what we know now is a significant start.

Patients on chemotherapy and FMD have much better healing rates than controls

The lecture by Dr. Longo on Dec. 13, 2018 did provide more human data. Patients undergoing chemotherapy tolerate and survive chemotherapy much better when combined with the fasting mimicking diet (FMD). The human data is very similar to the previous mouse model data. This human research was done at the Charité Hospital in Berlin, Germany. Dr. Longo is starting to engage in clinical trials by partnering with physicians, but the publication of this will take several years. In the meantime the FMD is an effective way to rejuvenate on an ongoing basis. Since last year I underwent 12 courses of 5-day FMD every month. Dr. Longo says that even 3 to 4 courses of FMD per year would have a lasting rejuvenating effect.

About the right food intake and getting enough sleep

Dr. La Valle gave a talk in the afternoon of the first conference day where he pointed out several important things. He started his talk by saying that North Americans eat the wrong foods, they eat too much of it and they often eat it at the wrong time (in the middle of the night when the body wants to rest). This can interfere with our diurnal hormone rhythm, which in turn will eventually lead to inflammation in the body. Fasting overnight rests our hormone receptors so they are fully active the following day.

Preventing Alzheimer’s disease

Dr. La Valle praised the FMD as being able to elevate brain derived neurotropic factor. Newer research is pointing at the importance of this factor for preventing Alzheimer’s disease and Parkinson’s disease. He pointed out that the FMD is a good start to change other things in a patient’s life. Such things like exercise, bioidentical hormone replacement and taking vitamins and supplements. All of these all in combination will build up a patient’s health.

More human data about anti-aging

The internist, Dr. Kurt Hong said that he is seeing 200 patients every week. He has done clinical studies on various forms of fasting. The FMD, he said he liked best as it is easy to do (5 days out of one month 500 calories on each of the FMD days). Dr. Hong has seen amazing improvements in patients with MS, Hashimoto’s disease and Crohn’s disease. His talk concentrated on how fasting improved the metabolic syndrome, improved inflammation in the body and improved immune diseases. The FOXO pathway involves transcription factors that are important to regulate cell death (apoptosis). A variant of FOXO3 is responsible for longevity in humans and has been found in centenarians.

Dr. Hong pointed out that self-cleaning (autophagy) is an important rejuvenation process in the body. The FMD stimulates this process. In a 2017 study Dr. Longo and Dr. Hong compared 100 regular patients with 100 patients on the FMD. Only the patients on the FMD showed that the body weight came down. In addition the blood pressure came down as well and the pluripotent stem cells in the blood were up. So, the FMD has a positive effect on various organ systems without any medication. The strongest effect of the FMD would be in the age group of 20 to 40 for anti-aging purposes as it stimulates stem cell production and elongates telomeres.

Fasting and women’s health

Dr. Felice Gersh gave a talk about the effects of fasting on women’s health. She pointed out how important estrogen is in a woman for every organ system. All of the major organ systems including the skin have estrogen receptors. Estrogen stimulates the metabolism. It stimulates the immune system by stimulating macrophages that also have estrogen receptors. In menopause less estrogen production leads to a lack of energy, because the mitochondria are no longer stimulated as they were before. Estrogen also stimulates sirtuins, which is important for anti-aging. Studies with the FMD have shown that estrogen production is re-stimulated in women.

Dr. Joel Kahn was another speaker in the afternoon. He talked about how important the FMD is for cardiovascular health. He does not think that coronary artery surgeries and stents will suddenly get abandoned, but he thinks that the FMD is a powerful tool to delay arteriosclerosis in the arteries. This will delay coronary artery lesions from developing and will add life. In his opinion 40 to 60 year old patients should start using the FMD to prevent cardiovascular disease.

Aging drives chronic disease

Sebastian Brandhorst, PhD pointed out that if we stay active and eat healthy, we will age well. The US is the only country on earth where the life expectancy goes down after there was an initial health gain in the past.

Yeast, worms, flies and mammals follow a nutrient-sensing pathway. That means when food is not around, starvation increases resistance to a variety of toxins. One important aspect of the FMD is the observation that it protects the body against the toxic effects from chemotherapy. FMD and chemotherapy combined almost completely blocked progression of breast cancer in mice. Further studies showed that cytotoxic T cells were responsible for stopping cancer growth. When antibodies against T cells were administered, the beneficial cytotoxic T cell effects against cancer were wiped out. In humans the same protective effect of the FMD was observed. The FMD combined with chemotherapy gave the best survival data in cancer patients.

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Conclusion

The fasting mimicking diet (FMD) was ranking very prominently among last year’s anti-aging conference in Las Vegas. Several speakers of this year’s anti-aging conference pointed to the health supporting effect of the FMD. It is now evident that the previous findings in animal research are also true in humans. Missing at this time are prolonged clinical trials that analyze the mechanisms of why the FMD works so well. In the meantime everybody can safely use FMD 5 days out of every month, which will rejuvenate your system by gradually prolonging pluripotent stem cell activation and telomere lengthening. It is just a matter of time when the missing links will be filled in.

More info: intermittent fasting may benefit health.