Jul
31
2015

Two Is Better Than One: Omega-3 And Krill Oil

Omega-3 fatty acids have gotten a lot of limelight in the press; krill oil was kept more in the background by the media. But both omega-3 and krill oil are important for your health.

What can confuse you is the following paragraph that I picked up from Facebook:

“I cannot believe that in the last 7 days 3 Doctors have asked me what krill omega-3 is. One would think that those who look after our health would realize that the high levels of mercury in the regular omega-3 has reached dangerous levels. Krill oil is harvested from pristine waters of the Antarctic Ocean and tested to be free from harmful levels of mercury. If you have not heard of it, it is for brain, heart, joint and immune health.”

Clarification of what Omega-3 fatty acids are

Depending on where fish is within the ocean’s pecking order of feeding, the levels of mercury of the fish oil that contains omega-3 fatty acids will be higher or lower. Tuna, for instance is one of the predator fish on top of the line. They are large predator fish, and as a result, not a fish you want to eat as it has very high levels of mercury. Salmon on the other hand is lower in the line of predator fish. That’s why it is still recommended to eat salmon two or three times per week. Fish oil is pooled from various fish and then molecularly filtered through a special filter that removes heavy metals like mercury, cadmium and others. Knowing these facts, the Facebook text above may be accurate in stating, “regular omega 3 has reached dangerous levels”, but it is inaccurate for the molecularly filtered omega-3 fish oil, which is the only one I would recommend as a supplement. Having said that there are still significant differences in quality according to a report online that tested 51 common products in the US. The omega-3 fatty acids EPA and DHA are stored in the membranes of platelets and in circulating plasma triglycerides, which is useful for the functioning of the lining of our arteries. This is called endothelium and needs to be healthy to lower blood pressure and prevent hardening of the arteries. Omega-3-fatty acids support the cardiovascular system foremost and the brain secondarily.

Where does Krill oil come from?

Krill oil comes from tiny crustaceans called krill that provides additional benefits that are not found in fish oil alone. Although the initial concentration of raw krill oil has less mercury per milliliter than omega-3 fatty acid fish oil, it still needs to be molecularly filtered to remove heavy metals. Also bear in mind, that the tiny crustaceans live in the same polluted ocean waters as other fish. It is a sad fact that our oceans are no longer pristine! The same is true for the Antarctic Ocean. After the filtering process both krill oil and omega-3 fatty acid fish oil are equal in their quality (free of mercury, other heavy metals, PCB and dioxins).

The omega-3 fatty acids of krill oil have an affinity to bind with phospholipids in red blood cells. This enables krill oil to cross the blood-brain barrier and get into the brain cells providing support for the brain. In this respect krill oil has an edge over omega-3 fatty acids to support the brain. But secondarily it is also good for your heart and the lining of the arteries.

Benefits of marine oils like krill and fish oil

It is best to think about krill oil and omega-3 fatty acids (fish oil) as complementary marine oils that have multiple beneficial effects on the body.

Studies have shown that arthritis and osteoarthritis are helped by krill oil, but also by fish oil. Similarly, heart attacks and strokes are prevented with both krill oil and omega-3 fatty acids. It appears that both oils reduce inflammation in the arteries that are associated with high blood pressure, diabetes, obesity and the metabolic syndrome in obese people. C-reactive protein measuring inflammation was reduced by krill oil up to 30% compared to placebo within 30 days. Patients with arthritis had 20% and more reduction in stiffness and pain.

Krill oil is well absorbed into the brain and can prevent age-related brain shrinkage, preserve cognitive function and memory, prevent dementia and also possibly depression.

Other health conditions improve on both krill oil and omega-3 fatty acids like osteoporosis (in combination with vitamin K2, vitamin D3 and calcium), a weak immune system, diabetes, high triglyceride levels and cholesterol problems. Both marine oils prevent LDL cholesterol from being oxidized, which helps to prevent atheroma formation and hardening of the arteries. This prevents heart attacks and strokes.

Fear mongering Facebook write-ups

In this context let me clarify the fear mongering Facebook write-up cited at the beginning of this blog. It is a misconception to think that krill oil is devoid of mercury. It is only so, if it was molecularly filtered, which removes all of the mercury and more, but it leaves the beneficial DHA and EPA (omega-3 fatty acids) intact. In the same vein omega-3 fatty acids from fish oil are initially more mercury containing, but after molecular filtration are entirely mercury free, the same as krill oil after molecular filtration. But the mix of omega-3 fatty acids is slightly different with krill oil being a bit richer in DHA and attaching to red blood cells easier while fish oil omega-3’s attach to triglycerides in the liquid phase of the blood, called plasma and also to platelet membranes. So neither krill oil or omega-3 fatty acids are better than the other; they are slightly different and that’s why you benefit from a mix of both. It would be a big mistake to follow the Facebook advice above and only take krill oil by blindly trusting the quotation. In my opinion it is simply a marketing plot to get you switched from fish oil to krill oil.

What combination of Krill oil and omega-3 fatty acid should I take?

Most trials with krill oil have been done with 300 mg of krill oil per day.  I take a dosage of one capsule per day of 300 mg. There are several manufacturers that produce similar products. I also take 3 capsules of omega-3 fatty acids twice per day. Each capsule has 647 mg of EPA and 253 mg of DHA, which translates into a daily dose of 3882 mg of EPA and 1518 mg of DHA. Again, there are several products from which you can choose. The reason I take a relatively high dose of fish oil is the fact that I come from a family background with severe arthritis that started in several relatives at an age of 50+. I have no sign of arthritis at age 70. It may be the result of taking these supplements and staying away from sugar and starchy foods. I need my joints to do ballroom and Latin dancing and I also need them to attend the gym regularly. Exercise by itself has been shown to prevent arthritis and prevent heart attacks and strokes. We need the benefit from all these things in combination: good nutrition, supplements and exercise.

Two Is Better Than One: Omega-3 And Krill Oil

Two Is Better Than One: Omega-3 And Krill Oil

Conclusion

Both krill oil and fish oil (omega-3 fatty acids) are needed as supplements to prevent arthritis, strokes, heart attacks, osteoporosis, diabetes, dementia, Alzheimer’s and inflammation. The key to a good krill oil or fish oil supplement is to buy the more expensive products that are molecularly distilled and therefore more concentrated, but also free of heavy metals and other contaminants. These supplements are only a small part of your overall anti-aging program that needs to include good nutrition (organic food), exercise, other supplements and if necessary bioidentical hormone replacement.

Reference: Dr. R. Schilling: “A Survivor’s Guide to Successful Aging“. Paperback through Amazon.com, 2014. This text explains the anti-aging program I follow and includes recipes composed by my wife for 1 week.

Apr
11
2015

Fish Oil, Your Best Supplement

The following review describes fish oil, your best supplement. There was a story in the CNN describing the dramatic recovery of a youngster who was involved in a hit and run brain injury. The physicians involved in his care strongly recommended “to let him go”. His family did not give up on him and tried bioidentical progesterone cream first. Subsequently they gave him fish oil in high doses, which lead to a successful recovery. Nine weeks after the accident the physicians transferred the patient to the rehabilitation hospital. He was still unconscious from his brain injury. At that time the family increased the fish oil dosage to 20 grams (=20,000 mg) per day. Within two days the young man woke up from his coma and called his mother on a cell phone.

The benefits of fish oil

Fish oil is available under various brand names. The high potency ones contain about 1400 mg of fish oil in one soft gel. Each soft gel has 647 mg EPA  and 253 mg DHA. EPA stands for eicosapentaenoic acid, commonly known as omega-3 fatty acid. DHA stands for docosahexaenoic acid. Any of these more potent fish oil preparations are molecularly distilled. That means that mercury, cadmium and PBA impurities have been removed from the products. Only then are the fish oil capsules passed on to consumers.

Fish oil boosts your memory, it helps brain cells to function better. EPA is more beneficial for the lining of arteries and prevents heart attacks and strokes. The DHA component of fish oil is the building block of brain cells. It likely was DHA that brought the young man with the hit and run accident back to consciousness.

Fish oil also has anti-inflammatory properties, which is important for arthritis and prevention of heart attacks.

Everyday supplementation with fish oil

When a person has no arthritis and no other health risks less fish oil supplement suffices. The dose would be 1 or 2 of the higher potency fish oil capsules per day. This will help to prevent inflammation. The American Heart Association recommends to consume salmon two times per week, which also gives you a good dose of fish oil.

People with arthritis need more fish oil

As this link shows people with arthritis need more omega-3 fatty acids (EPA), namely 2.7 grams or more (=2700 mg or more) per day.

This would mean 5 capsules of the high potency supplement I described above to bring the total EPA to just above 3000 mg per day. People who have arthritis have so much more inflammation in their body that they need this higher amount of fish oil to get the condition under control. When you start fish oil supplements for arthritis it takes about 2 to 3 months for the fish oil to work before the inflammation is under control. So be patient.

Fat metabolism

When it comes to the metabolism of fatty acids, it is important to know the ratio of omega-6 to omega-3 fatty acids that we take in. For instance, there are a lot of omega-3 fatty acids in fish and seafood. On the other hand there is more omega-6 fatty acid in chicken and processed meat. Omega-6 fatty acid metabolizes into arachidonic acid that causes inflammation. Most processed foods have too much omega-6 fatty acids in them. Here is a hint: when we consume more omega-3 fatty acids by increasing our fish oil supplementation, we counterbalance the omega-6 to omega-3 ratio. This will slow down aging, will control inflammation in the body and will prevent disabilities.

Side effects of fish oil

  1. Be aware that there is a difference between “fish oil” and “cod liver oil” or “halibut liver oil”. Cod liver and halibut liver oil has vitamin A in it; so avoid these formulations as this could lead to toxic levels of vitamin A.
  2. Fish oil is generally safe; there may be a mildly upset stomach at higher dosages, which is harmless and the dosage the patient can reduce the dosage until the stomach accepts it.
  3. Fish oil tends to thin the blood and theoretically there may be a problem when a person takes aspirin or blood thinners. Discuss this with the doctor. Patients with atrial fibrillation on blood thinners should discuss with their doctor whether it is safe for them to take fish oil supplements.
  4. Patients on platelet inhibitors (ASA and others) should first clear with their physician whether it is safe. The FDA did a review on this and stated that theoretically there could be interference in these situations, but practically they could not find a single case substantiating this.
  5. The cytochrome P450 pathway in the liver, which is used to eliminate antidepressants, erythromycin and many acid suppressing drugs (cimetidine, ranitidine) etc. is not interfering with the elimination of fish oil. The FDA confirmed this. This means that you will not have to fear that you overdose with fish oil because of drug interactions in the liver.

Fish oil supplementation in diabetes and heart disease

Many studies have shown that fish oil improves the control of diabetes, improves heart disease based on narrowing of coronary arteries and lowers blood pressure. It does so because of the anti-inflammatory effect of fish oil; this improves endothelial functioning, which leads to more nitric oxide production and lowering of high blood pressure. Patients find that they needed less insulin some time after starting fish oil supplementation, and their blood sugar was better controlled. They also get more energy, which may help to motivate them to engage in regular exercise, which in turn helps improve diabetes, prevents cardiovascular disease and Alzheimer’s disease.

Fish oil to prevent Alzheimer’s disease

Apart from other factors mentioned in this link the regular consumption of fish and fish oil will help improve memory and Alzheimer’s in general. The DHA content in fish oil supports the brain and the omega-3 fatty acids in fish oil help keep the cardiovascular system healthy.

A study in the medical journal Alzheimer’s and Dementia from June 14, 2014 followed 193 older men and women with Alzheimer’s patients for 5 years. Every half-year they had a magnetic resonance imaging study (MRI scan) of the brain and neuropsychological testing. 117 subjects used fish oil supplements throughout the study. They were the ones who maintained their brain volume and in particular the hippocampus area, which is important for memory. Patients who supplemented with fish oil were the ones that preserved their brain function. Physicians compared them to those subjects who did not consume fish oil. Whoever did not supplement with fish oil showed brain shrinkage and a decrease in size of the hippocampus. In addition, they had poor brain function in neuropsychological testing. Patients who were carriers of the apolipoprotein E4 gene did not show the protective effect with fish oil.

Fish Oil, Your Best Supplement

Fish Oil, Your Best Supplement

Conclusion

Consumption of fish and fish oil capsules is a valuable adjunct to all of the other health measures.  Fish oil preserves brain and heart function like regular exercise and consumption of a Mediterranean diet. Take a supplement, which is higher dosed and is molecularly distilled (also called pharmaceutically pure). This way you will get all the health benefits, and you will avoid exposure to toxins from the ocean. The less potent, non-purified and cheaper fish oils do not eliminate toxins.

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Apr
12
2014

Lead Still Poisoning Us

We are living in an environment that puts emphasis on quality control, and companies around us take pride in their high quality products, supervised by the FDA. This is how it ideally should be. But is it really? Unfortunately not!

I read the headlines about lipsticks on April 4, 2014 and could not believe it!

When it comes to skin care or cosmetic products, things start to get scary.  Skin is not a barrier, but it is an organ of our body. From skin cream and ointment applications in medicine it is known that pharmaceutical compounds can be applied to the skin, and this way the body can readily absorb active substances.

When it comes to cosmetics, the skin areas to which cosmetics are applied have softer skin, for example the mouth. The vulnerable skin of the lips can readily absorb any chemical substance, and this is where health concerns get even more serious.

In 2010 as the above link shows the FDA determined that all of the “400 lipsticks tested had traces of lead in them, ranging from 0.9 to 3.06 ppm. Another study from California noted that there were other toxic metals in lip sticks and lip glosses containing chromium, cadmium, manganese, aluminum in addition to lead. Even to the unconcerned this sounds like a precarious cocktail of noxious substances! On June 1, 2013 I wrote a blog about toxins in the bathroom. I mentioned the dirty dozen of chemicals that repeatedly are found in cosmetics. With this new information of traces of lead still being in cosmetics, more so than previously reported, women need to be more careful about the choice of lipsticks that they are using.

1.History of lipsticks:

This overview explains that the long-lasting lipstick was only invented around the 1950’s (“Sticks on you, not on him” was the slogan).

Traces of lead were often recorded, but not really thought to be that dangerous. The thinking of the FDA at that time was that children needed to be protected from lead in house paints, but nobody mentioned that lead was part of the red pigment and therefore had to be part of a lipstick. The FDA did know this, but the concentration was supposed to be so small and absorption was thought to be negligible, so considered to be safe for an adult.

Lead Still Poisoning Us

Lead Still Poisoning Us

2. Evidence of considerable absorption of lead:

We know from several studies summarized in this link that various components of cosmetics including lipsticks and lip-glosses get absorbed through the skin. Lead is no exception to this. A 2011 study showed in children in Africa that lead-containing cosmetics for tribal ceremonies in children had higher lead concentrations in their blood than children who did not use these cosmetics.

When doing a PubMed review on the subject I came across a very interesting study: In India there is a practice that parents apply kajal (also called kohl or surma cosmetic) around their eyes, on old traditional practice. Unfortunately this is a lead-containing cosmetic, which is absorbed into the blood and can cause lead poisoning. According to this ancient belief this application of cosmetics around the eyes would keep their eyes cool and clean and is supposed to improve vision, strengthen the eyes and prevent eye diseases. None of these belief are compatible with Western medicine (although a lot of the Ayurveda medicine is valid).

In another 2010 study done in the mountainous Aseer region in the Southwest of Saudi Arabia here there is pristine air quality, 176 pregnant patients with a single baby were followed to see whether there was an effect with regard to lead poisoning in the offspring. Two groups of women were identified, those with lead levels of more than 200 mcg/L in the blood and another group with less than 200 mcg/L. The researchers noted that there was no difference with regard to prematurity, size of the baby or premature rupture of membranes (premature birth).

The conclusion of this study was that there was significant absorption of lead from 100% lead sulfide eye cosmetic “kohl” only on those who used it. To my surprise nobody mentioned anything about the lead levels in the children, which is an example of compartmentalization of science. Common sense would dictate that these children who were at higher risk from mothers with over 200 mcg/L should have received chelation treatments to remove lead (we do this in Western medicine!).

3. Different lip sticks and lip glosses analyzed in Europe and in the US:

A European study showed that 31% of lipsticks and 4% of lip glosses tested positive for lead. All of them had less than 0.88 mg/kg of lead (less than 1 mg/kg). Pink lipstick or lip gloss (0.81 and 0.38mg/kg) tested lower than purple lipstick or lip gloss (0.88 and 0.37mg/kg) and red (0.58 and 0.25mg/kg), but purple tested the highest! I did not know that until now when I researched this.  On average the tests show that the gloss has half the concentration of the lipstick.

Don’t be fooled by the difference in recommended safe levels in Canada (10 mg/kg) and Germany (20 mg/kg). Germany has a very powerful chemical industry with lobbyists that likely lead to this higher “safe” level. In Canada it is the Health Products and Food Branch of Health Canada. No country got it right so far:  A zero tolerance (meaning a blood level of 0 mg/kg in babies and adults alike) is the only solution for humans. A little bit over a long time can lead to chronic chronic lead poisoning.

One other interesting tidbit for those who need to apply something to their lips:

The more expensive lipsticks had much less lead in it than the cheaper varieties (don’t buy the dollar store brands).

Contrast this to an FDA initiated study between 2009 and 2012, published in 2012 that showed that the average lipstick concentration in 400 lipsticks tested  was 1.11 mg/kg, but the highest concentration was 7.19 mg/kg and 13 of them tested 3.06 mg/kg. Here is another review that shows more details (ppm equals mg/kg, so you can compare directly with the figures above. As stated before, in my opinion and that of toxicologists around the world who are the real experts in this a “0 mg/kg” level (no lead in the body) should be the acceptable norm!

Only organic lipsticks and lip-glosses are recommended, if you must wear any of such products. Here is a helpful blog that tells you more positive news (lead and chemical free products).

4. What are the effects of chronic low lead exposure?

Adult lead toxicity is not as common as in the past. Painters in the decades leading up to the 1970’s when laws became more stringent were the ones mostly affected (Ref.1). Keep in mind that more than 30 million tons of lead was released into the air in the US before the lead ban finally remedied this in the 1970’s.  This phasing out was completed in 1995. The mean blood lead levels of Americans declined by 35% since. The EPA is monitoring lead levels in public water systems.

Lead is a nerve poison. It leads to fatigue, insomnia, irritability, lethargy, headaches, difficulty concentrating, memory loss, and tremor. It can also affect the nerves of the extremities, more so in the arms than the legs, which was significant in the past century among painters using lead paints. (“Upper extremity paresis” found in painters). Chronic lead poisoning targets the kidneys and the bone marrow. In the kidneys leakage of the filtration units, called glomeruli, leads to loss of microglobulins that can be measured in the urine among other tests. Above a level of 30 mcg/dL (this is the same as above 300 mcg/L) electrophysiological studies reveal often the ulnar nerve conduction is disturbed, which is the cause for the arm weakness in painters. The bone marrow toxicity can be seen in stippling of red blood cells and anemia develops subsequently. High blood pressure and fertility issues are also common (low sperm count in men, higher rate of spontaneous abortions and stillbirths in women). The gums around the teeth show lead lines (blue discoloration).  I will not get into lead toxicity in children, as this is a big topic of its own. Needless to say symptoms are much worse as any pediatrician can tell you. It goes without saying that should you notice any of these symptoms, see your doctor and have appropriate tests done.

5. Treatment and prevention:

As we do not see acute lead poisoning as much as in the past, except sadly to say still in development countries and highly industrialized areas with lead emissions into the air, I like to emphasize the importance of prevention here.

a)    If you absolutely must have make-up and/or lip sticks or lip gloss, at least go for the expensive, organic products. You owe it to yourself. However, having said that keep in mind that anything you put on your skin anywhere is absorbed to a certain percentage. So, why mess with your body’s metabolism? I really question this. For your skin you can use a product called “Youth serum” from LifeExtension, where only a few drops will suffice to cover your face and neck with a thin film. Within a few seconds this is absorbed into the skin and it will stimulate your skin to grow where wrinkles are, so the wrinkles flatten out in time.

b)    Keep in mind that skin appearance is hormone dependent, males need testosterone as they age and women need bioidentical progesterone. The first link under point 2 above claims that progesterone would be cancer producing. This is not true: it is progestin, a synthetic copy of progesterone that does this. So, bioidentical progesterone in cosmetics would be cancer preventing in women (men should stay away from a woman who has applied this for at least two hours as skin transfer will block testosterone production). Worse still: if a manufacturer uses progestin (the synthetic version), the traces of it over a long period of time will act like xenoestrogens, which can cause breast cancer in the woman who uses such a product and through transfer can cause prostate cancer in a man.

c)    If you insist on using chemicals on your skin, you may want to consider seeing a naturopathic physician who does intravenous chelation. Lab tests are available to assess the levels of heavy metals and toxins in your body. If the levels are creeping up, chelation treatments from time to time may be needed in people with measured elevations of lead levels in blood tests and/or urinary lead level elevations.  Discuss this with your doctor.  Removal of any accumulated mercury, lead, and cadmium or other heavy metals will be an option. I have summarized detoxification methods elsewhere.

Conclusion:

In conclusion, I think that it has to be carefully considered, how much use of lipstick application is necessary. Next the choice of a high quality product is of utmost importance. Taking all the factors together, its constant use cannot be recommended, especially since there is not only lead present, which is a known health hazard. Beside lead there are many other chemicals that get absorbed and their effects have not been adequately tested by the agencies.

More information on vitamins and detoxification: http://nethealthbook.com/health-nutrition-and-fitness/nutrition/vitamins-minerals-supplements/

References:

1. Shannon: Haddad and Winchester’s Clinical Management of Poisoning and Drug Overdose, 4th ed. Chapter 73, “Lead” by Michael W. Shannon, MD, MPH © 2007, Saunders

Last edited Nov. 7, 2014

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Dec
07
2013

Slow Down Aging And Prevent Disabilities

You have seen it many times before: a man or a woman retires at age 65; for a while you see them around at social functions; then they are not seen any more and they return in a wheel chair only to die prematurely. You ask yourself: what can I do better to avoid this death trap?

There are several aspects to this equation: first, we would like to slow down the aging process. Part of this is to retain our physical functioning. In the following I am discussing the ingredients that are necessary to achieve the goal of aging in dignity, but avoiding disability.

It starts with a healthy mind set

You need to be optimistic and have a mindset of believing in yourself that you can do it. With a negative attitude, you will manage to find something to complain about, no matter how perfect the day has been. Negative thinking is rampant, and depression tends to be higher in the older population. If you suffer from depression or you had negative events such as accidents or abuse in the past, it is important to do some house cleaning. Do not be hesitant seeking professional help and counseling from a health professional to help you build up your self-esteem.

Regular exercise is important

A regular exercise program helps you to get your day organized. If you think that you are too busy to find the time to exercise, you are sacrificing your wellness and in fact you sabotage your health. It’s time to rethink your lifestyle! The reason you need exercise is to set the automatic pilot on staying healthy and active. If you are accustomed to sitting down in front of the computer or television set for hours, your muscles do not get the exercise they need. Fast-forward several decades and you will be one of those who rely on walkers, wheel chairs and assisted living establishments. Without training your muscles you are more prone to falls and injuries. Your balance organ is not getting the impulses it needs on an ongoing basis to prevent you from falls later in life. People in their 80’s are often stable up to the point where they trip and fall. I have seen many patients like this arrive in an ambulance where I was doing my shift as the emergency physician in a community hospital. When I summarize the fate of all of the people in their 80’s who had falls and broke their hips over the years, 50% of them made it through the surgery and went back home (often with a walker or in a wheel chair) or ended up in a nursing home; the other 50% died from complications of the surgery, often from heart attacks during the surgery or from clots in their pelvic veins or in the leg veins that dislodged and turned into pulmonary emboli. A fracture and in particular a hip fracture in your 80’s is a serious, potentially deadly accident. So, you need strong muscles and joints and you need strong bones. All of this comes free to you from years of regular exercise in your 60’s and 70’s.

Slow Down Aging And Prevent Disabilities

Slow Down Aging And Prevent Disabilities

You guessed right: good nutrition is important!

Eat right and your body will function right. This is where a lot of people are sent on the wrong path due to clever advertising from the Agro Industry, Big Pharma, the American Dietetic Association and the United States Department Of Agriculture. So they preach that wheat and wheat products are good for you, but the lab tests show that it induces hyperinsulinemia and leads to diabetes. The genetic changes of wheat (“accomplished” through forced chemical hybridization in the 1970’s) are responsible for the metabolically very active wheat belly (accumulation of visceral fat) that Ref. 1 has described in detail. But others have researched this topic as well. Ref. 2 for instance confirms that gliadin, the glue in wheat, which allows dough to stick and makes it easy to create bread, bagels and pasta, is responsible for neurological issues like numbness of fingers and feet (peripheral neuropathy), balance problems and cognitive decline all the way to Alzheimer’s disease. If you continue to eat wheat and wheat products (all contained in conveniently packaged “processed” foods), you may very well find that your balance and muscle control will deteriorate by the time you are in your eighties. This condition is not new: one of the lecturers I listened to at McMaster University in Hamilton, Ontario in 1977 referred to those unfortunate individuals who were severely disabled as the “tea and toasters”. The tea in this case was probably the lesser evil, but the wheat induced malabsorption and malnutrition was a reality already in the mid and late 1970’s.

However, if you start eating organic foods to avoid the chemicals and estrogen-like xenoestrogens from pesticides, and you cut out sugar, high-density carbs and wheat products, you will no longer have problems with weight control and you will maintain your muscle, brain and nerve function. This is not what you learn from the regular agencies mentioned at the beginning of this paragraph, but Ref. 1 and 2 will fill you in on the details. Essentially, I follow a Mediterranean diet without sugar, starchy foods and wheat or wheat products. Ref. 2 stressed the importance of enough saturated and healthy fat (omega-3 fatty acid rich oils) in a balanced diet consisting of 20% protein and low carbs. No specific numbers were given regarding the %-age of fat. I would say that a limit of about 25 to 35% for fat would be reasonable except for the Inuit who are used to a fat content in their diet of 80%. The new thinking is that healthy fats are good for your brain and heart. Healthy fats are omega-3 fatty acids (EPA and DHA) derived from fish oil as they are very protective (anti-inflammatory) oils, so is olive oil and coconut oil. These latter two are anti-inflammatory monounsaturated fatty acids. Keep in mind that you want to change the ratio of omega-3 to omega-6 fatty acids (the ratio in this link is cited as omega-6 to omega-3) more in the direction of omega-3 fatty acids, so that the ratio will be between 1:1 and 1:3. Most Americans are exposed to ratios of 1:8 to 1:16 (too many omega-6 fatty acids in fast food and processed foods), which leads to inflammation of the arteries as well. Omega-6 fatty acids, found in safflower oil, sun flower oil, grape seed oil and canola oil are bad for you when not balanced by enough omega-3’s (flax seed oil and fish oil) as they lead to inflammation through the arachidonic acid system in the body. It may be a surprise to you that saturated fats are OK: animal fat like butter, lard, cream, ghee (clarified butter), and other animal fats provided they come from clean (not antibiotic or bovine growth hormone treated) animals. Buy organic and buy organic meats as well such as grass fed beef and bison, chicken and turkey.

Here is an example of what a day would look like nutritionally in terms of a breakfast, lunch and dinner (recipes by Christina Schilling):

Breakfast:  Great Greens Omelet

(2 servings)

1 tablespoon olive oil or coconut oil

3 chopped green onions

3 cups spinach leaves or a mix of greens: kale, spinach, Swiss chard

1 red pepper cut into strips

3 eggs and 3 egg whites

2 tablespoons grated Parmigiano

In non-stick pan sauté green onion, greens and pepper strips in oil, stir eggs and egg whites and pour over the vegetables, sprinkle with Parmigiano. Cook on medium heat, till the egg mixture has started to set. Turn over and briefly let cook. Remove from pan, divide into two portions and sprinkle with a bit of salt (optional). Serve with salsa and guacamole.

Lunch: Oriental Salad

(2 portions)

1 small Sui choy cabbage (Napa cabbage)

2 cups mung bean sprouts

1 small daikon radish, shredded to yield 1 cup

1 red pepper, cut into thin slices

3 green onions, chopped

1 medium sized carrot, cut into matchstick size pieces

1 can sliced water chestnuts, rinsed.

Dressing: 2 tablespoons sesame oil,

2 tablespoons rice vinegar,(light balsamic vinegar works too)

1-tablespoon tamari soy sauce

1 tablespoon Thai sweet chilli sauce

1-teaspoon fresh grated ginger

3 tablespoons chopped fresh cilantro

Prepare all vegetables and put into salad bowl. Stir all dressing ingredients together and pour over vegetable mix. Stir gently, cover and refrigerate. This salad can be consumed immediately or kept refrigerted for a day. To complete the salad with a protein portion add your choice of 6 oz. cooked shrimp or the same quantity of cubed or sliced grilled chicken.

Dinner:  Florentine Chicken

(2 servings)

1 large boneless chicken breast

1 tablespoon of chopped fresh basil-alternatively use 1 teaspoon dried basil.

1 tablespoon grated Parmigiano

4 thin slices prosciutto

1 tablespoon olive oil

2 tomatoes- cut into halves

3 chopped green onions

2 cups baby spinach leaves

pinch of salt

Spread chicken breast flat and top it with the basil, Parmigiano and prosciutto slices. Fold into half an hold the stuffed chicken breast together at the edges with a toothpick or two. Heat olive oil in frying pan, add onion and tomato slices and put the chicken breast on top. Put lid on the pan, and cook at medium heat till the chicken is cooked through. If you test with a fork, the juices will be clear. Remove vegetables and chicken from pan, put on serving plate and keep warm. Remove toothpicks from meat, and cut chicken breast into two portions. Put spinach into pan and let the leaves wilt at medium heat (cover with lid). Put spinach on the side of the chicken and tomatoes, and sprinkle with a bit of salt.

Dessert after dinner: Berry Sorbet

(2 servings)

2 cups of deep frozen berries (strawberries, blueberries or a berry mix, no sugar added)

¾ cup of organic yogourt or goat’s milk yogurt

a few drops of liquid stevia or small amount of powdered stevia-to taste.

Put into blender and process till smooth. You will have to open the blender jar to stir the contents in between. Serve with a dollop of whipped cream,  if desired.

What about the “slow down” of menopause and andropause?

It is a fact that as we age, our hormone glands do not produce as much hormones as when we were in our 20’s and 30’s. But if you find a health care provider who is interested in anti-aging medicine (there are about 26,000 physicians, chiropractors and naturopaths who are members in the A4M), your hormones can be measured accurately from saliva and blood tests. This will tell whether you are hypothyroid, deficient in sex hormones and whether you should be supplemented with the missing hormones in adequate doses through bio-identical hormones. For instance, women are often deficient in progesterone in menopause and men deficient in testosterone. Treatment needs persistence and patience, as it often takes months for the patient to feel better and up to 2 years, to find the exact balance for you where the hormones are re-balanced and your symptoms of tiredness, insomnia, hot flushes etc. disappear. All our body cells have hormone receptors that require stimulation for the cells to function normally. Your health professional needs to pay attention to this and not just treat your symptoms symptomatically. When your hormones are in balance and you take a few supplements, your bones will be strong (no osteoporosis), your brain will be clear, your hearing perfect, and your balance great. You will be much less likely in your eighties to fall and break a bone and your mind will be clear and sharp.

Stress management

As the baby boomers age, they need to be aware of the stress in their lives. You may have been accustomed to having lots of energy when you were in your child rearing years or in your active professional career. Often we do not even notice that there may be stress in our lives. But your adrenal glands know. This is really a subpart of what I said of hormones: they need to be in balance. But cortisol, which is produced in your adrenal glands, is different from the menopause/andropause hormones. Corticotrophin-releasing hormone (CRH) from the hypothalamus and adrenocorticotrophin hormone (ACTH) from the pituitary gland are the rulers of the adrenal glands. And it is how you handle stress when you are in your 40’s, 50’s and 60’s which will determine whether you come down with adrenal fatigue, various degrees of adrenal insufficiency or not. Ref. 3 is a whole book that deals with this topic. Here I like to mention only that the best test to diagnose adrenal problems is a four-point saliva hormone test for cortisol. You connect the four points and get a curve where the cortisol level is expressed as a function of time. If this curve is below the lower normal range, which the laboratory provides for you, you need to be managed by a knowledgeable health care professional in order to build up the reserves of your adrenal glands. Yoga, meditation, deep prayer, self-hypnosis and enough regular sleep are all proven methods to overcome any stress related issues. Sometimes more effort is needed to rebuild the adrenals by specific herbs or porcine adrenal gland cortex extracts. Your health care provider can tell you more regarding this.

Useful supplements

1. On March 17, 2013 I wrote in a blog about prevention of osteoporosis the following summary:

“The best combination is 1000 mg (or 1200 mg as per National Osteoporosis Foundation recommendation) of calcium per day together with 400 to 800 IU of vitamin D3 (for cancer prevention you may want to take 4000 IU to 5000 IU of vitamin D3 per day instead monitored by a 25-hydroxyvitamin D blood level test through your physician) and 100 micrograms of vitamin K2 (also called MK-7). In the age group above 50 missing hormones such as bioidentical testosterone in men and bioidentical progesterone/estrogen combinations in women should be given as well. This works best, if you also watch your weight, cut down your alcohol consumption to a minimum (or better cut alcohol out altogether), exercise regularly (this builds up bone and muscle strength) and stick to a balanced diet resembling a Mediterranean or zone type diet (low-glycemic,  low fat, wheat free and no sugar).” I would add in view of Ref. 1 and 2 that “low fat” should now be replaced by “balanced fat diet”. With this I mean that nuts, almonds, olive oil, unsalted butter are allowed within reason. Lately there have been new insights that some cholesterol is needed for normal hormone production. What needs to be cut out are omega-6 fats and trans fats.

2. Omega-3-fatty acid supplements from molecularly distilled fish oil at a good dosage (3 to 6 capsules a day) will prevent chronic inflammation that often causes arthritis. Chicken cartilage (UC-II) from the health food store will desensitize your system in case you have rheumatoid arthritis or osteoarthritis. This will prevent crippling arthritic disease down the road.

3. Mitochondrial aging (the mitochondria are the energy packages in each body cell) is slowed down by the two supplements ubiquinol (=Co-Q-10, take 400 mg per day) and 20 mg of PQQ (=Pyrroloquinoline quinone). Co-Q-10 repairs DNA damage to your mitochondria and PQQ stimulates your healthy mitochondria to multiply. Between the two supplements you will have more energy.

4. Vitamin C 1000 to 2000 mg per day and a multivitamin supplement help to support the rest of your metabolism. Some may want to add PS (Phosphatylserine) 100 to 200 mg per day, which works together with vitamin D3 for Alzheimer’s prevention.

Conclusion

By now you noticed that nothing comes from ignoring the fact that we are aging. We need to pay attention to our body functions and think about what we can do to make us stronger. In the end we are our own caregivers. When we are in our eighties, we should still be active and our brains should function with a lot more experience than in our past. Our bones will be strong and our balance should prevent us from falling. I do not want to use assisted living and I do not like the confinement of a wheel chair. In the meantime I am going to carry on dancing.

More information on:

1. Fitness: http://nethealthbook.com/health-nutrition-and-fitness/fitness/

2. Nutrition: http://nethealthbook.com/health-nutrition-and-fitness/nutrition/

3. Vitamins, minerals and supplements: http://nethealthbook.com/health-nutrition-and-fitness/nutrition/vitamins-minerals-supplements/

References

1. William Davis, MD: “Wheat Belly. Lose the Wheat, Lose the Weight, and Find Your Path Back to Health”. HarperCollins Publishers LTD., Toronto, Canada, 2011.

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

3. James L. Wilson, ND, DC, PhD: “Adrenal Fatigue, the 21sty Century Stress Syndrome – what is it and how you can recover”; Second printing 2002 by Smart Publications, Petaluma, Ca, USA

Last edited Nov. 7, 2014