Nov
23
2013

Stop Obesity

Introduction

Being obese is not just a problem that is known as “middle age spread’. It has become an alarming condition that affects all age groups, children, adolescents and adults; it has escalated into a health problem that affects a large percentage of the US population. Statistics are hard to ignore: in 2012 one third of adults in the US were overweight. Another third was obese. That means that  two thirds of the population exceeded the upper limit of a normal body weight (a body mass index of less than 25.0). Other countries in the Western world share in the record of being the fattest nations: they are Mexico, New Zealand, Chile, Australia, Canada, The United Kingdom, Ireland and Finland. Not every country with high living standards has high obesity rates. Japan and Korea by comparison have obesity rates of 3 to 4%.

Health consequences

The diseases resulting from obesity as a direct consequence include high blood pressure, cardio-vascular problems (heart attacks and strokes), and type II diabetes. This results in health expenses spiraling upwards. The excessive weight creates additional problems. Not only the heart and blood vessels face an overload, but the joints are also bearing the brunt in the form of joint diseases like arthritis or back pain. These conditions are not fatal, but they account for less productivity at the work place and they create disabilities. In the public sector obesity presents more problems: how can an obese individual be accommodated in a standard airline seat? How can nursing personnel in a hospital manage to lift or transfer a very heavy patient without a mechanical lift?

Obesity can be compared to a snowball that is on a downhill run and if it is not stopped in time, will turn into a deadly avalanche.

Stop Obesity

Stop Obesity

Causes of obesity

In the last few years it has become clearer how obesity was created. It originated from the perfect storm that a number of practices of the food industry brought about:

1. Processed food has become more prominent in the super market, laden with salt (creating high blood pressure) and sugar (causing diabetes).

2. Wheat and wheat products are contained in a lot of processed foods, and if they are not in it directly, food manufacturers add MSG (mono sodium glutamate) to stimulate your taste buds. This leads to food addictions encouraging you to eat bigger portions and to eat more sweet, calorie-laden foods.

3. Wheat has undergone forced hybridization in the 1970’s changing the genetic make-up of wheat significantly. The result is much more gliadin, the gooey substance that stimulates your opiate receptors and makes you addicted to food and sweets (Ref. 1).

4. Sugar and high fructose corn syrup are a huge problem for our bodies: sugar consumption in any form leads to overproduction of insulin, insulin resistance and diabetes. 10 to 15 years of life can be lost from premature death due to sugar overconsumption. The causes are accelerated hardening of the arteries with premature heart attacks, strokes and kidney damage. Alcohol in its many disguises is also a problem. The body metabolizes it similar to sugar, excess calories from alcoholic drinks are stored as fat.

5. The oils that are now used to produce baked goods are the cheaper omega-6-fatty acid containing oils derived from safflower, sunflower, soybean, cottonseed and canola. The result is a disbalance of the omega-3/omega-6 ratio in our diet, which causes inflammation in our bodies. This in turn causes heart attacks, strokes, arthritis, asthma, inflammatory bowel disease and Alzheimer’s disease (Ref. 2).

6. In the US there are problems with bovine growth hormone in milk and milk products unless you buy organic milk and milk products. This too causes your fat to accumulate as it blocks your own growth hormone receptors. Antibiotic residuals in beef from feedlots also contribute to obesity in humans.

7. Add to this the fact that we have become more sessile, driving cars, watching games rather than playing games, watching TV and sitting in front of the computer for hours on end. All this burns up less calories than if you work out in a gym.

Knowing the enemy helps us to fight the causes of obesity. Here is my recipe to counter what the agro industry has been doing to us.

What can be done to stop obesity?

1. The biggest factor is to cut out genetically modified wheat that is now the only source of wheat around the world. When you cut out all wheat and wheat products from your diet, you will lose 400 calories every day. Ref. 1 describes this in detail and provides 150 recipes of tasty foods. Dr. Davis allows you a fair amount of monounsaturated fatty acids, which makes dieting a lot easier and you will find that once you have lost the necessary pounds, you will keep your weight down easily. How come I know? Because I have done this myself since 2001. Why does it work? Because gliadin from wheat is an addictive protein that stimulates your opiate receptors in the brain and makes you want to eat more wheat and wheat products, which means taking in more and more calories (Ref.1). It also stimulates your taste buds to eat more sugar and starchy foods. So you need to cut out wheat.

2. Next you need to look at the glycemic index of your foods. Low and medium glycemic foods are OK to eat, but not the high glycemic index foods. It is clear from this link that white bread, pasta, rice, low-fiber cereals and baked goods are not desirable, because they are high glycemic on the index. On the other hand fruit, vegetables and legumes are desirable food choices, as they are low glycemic index foods. Legumes are higher in their carbohydrate content, and a helping of ca. ½ a cup should not be exceeded. Fruit that are high in fruit sugar (grapes, pineapple, mangoes, papayas, bananas) should be consumed in moderation. Fruit juices present an overload of sugar; just remember that it takes several apples to make one serving of apple juice! The same goes for alcoholic drinks. It likely is responsible for much of the obesity wave.

3. Perhaps the most important step is to look at the food that goes into your mouth, eliminate all MSG (monosodium glutamate) and then switch to organic food. I remember that 1/3 of the items on the kitchen shelf and in the fridge had to be thrown out when my wife and I first learnt about this in 2001. We studied the food labels of every food item that was in our kitchen. We added the switch to organic food in the last three years, after hearing about it from Suzanne Somers’ books and at several A4M anti-aging conferences in Las Vegas. Take the time to prepare most of your food that you eat yourself at home from natural, organic  ingredients. This way you can avoid sugar and extra salt, which would be present in processed foods.

4. Watch oils and fat when you cook: extra virgin, cold pressed organic olive oil is your best friend when it comes to cooking Mediterranean type food. Lately there is a trend of cooking with coconut oil, but I think this is a marketing hype (if you decide on coconut oil, make sure it is virgin and fresh pressed, not processed).  Ref. 2 explains that it is important to avoid all polyunsaturated oils as they turn rancid and lead to free radicals in your blood and in your fatty organs like the brain. In order to reintroduce the balance between omega-3 and omega-6 fats, it is useful to take 3 capsules or more (up to 6 or 7 per day in persons with arthritis) of a strong, molecularly distilled EPA/DHA  supplement daily that will restore your prostaglandins. This ensures that no inflammatory reactions take place in your tissues preventing heart attacks, strokes, arthritis, asthma, inflammatory bowel disease and Alzheimer’s disease.

Fish has been and still is highly recommended as a good source of omega-3 fatty acids, which is also anti-inflammatory. But, unfortunately it is contaminated with various amounts of mercury wherever you are in the world, so I find it difficult to recommend it as healthy unless you are willing to undergo chelation therapy on an ongoing intermittent basis to remove heavy metals and this method may not be perfect either. Fish like sardines or wild salmon are the better choices. Tuna, swordfish or shark should never be consumed as their toxic load is dangerously high.

5. Finally, a word about reintroducing exercise. As kids we were more active. You may have played games as a youth. What our bodies need at all times is movement, walking, dancing, in short some form of activity every day. The easiest is to work out in a gym for 1 hour every day (30 minutes of aerobics like a treadmill or elliptical for 30 minutes and isometric exercises like working with machines or weights). Add on top of this whatever you can. This stimulates your metabolism, your blood circulation and rebalances your hormones.

Conclusion

Obesity is a national concern and a concern that affects nations internationally. Bear in mind that the food processors and the associated industry is not on a mission to increase the well being of the consumer, but is driven by the motivation to increase profits. In the past bad dietary advice added more injury to this situation, when the science behind diets was not yet developed. But now we know that a low fat high carb diet does not work; instead a balanced fat, low glycemic index diet as in a Mediterranean diet is what is beneficial. The large amounts of sugar that are currently added and consumed in many processed foods have no place in sensible human nutrition. The senseless overfeeding with grain has also presented its results: it has fattened up North America and other nations. We need quality fats (olive oil, omega-3-fatty acids and nuts). Organic food whenever possible is important in order to avoid poisoning ourselves with pesticides, antibiotic residues or bovine growth hormone. Add regular exercise to this and your recipe for treating and preventing obesity is complete.

More about metabolic syndrome (the metabolic changes associated with obesity): http://nethealthbook.com/hormones/metabolic-syndrome/

 

References

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

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.

 

Last edited March 4, 2015

Nov
09
2013

Successful Diabetes Treatment Requires Patient’s Discipline

90% of all diabetes cases are due to type 2 diabetes, which is associated with being overweight or obese. The other 10% are due to type 1 diabetes, which is caused by an autoimmune disease within the pancreas destroying the insulin producing beta cells. Diabetes, type 1 often occurs in childhood (hence the name “juvenile diabetes”), while type 2 diabetes is a condition of the middle aged and older population. There is however an alarming trend: overweight or obese youngsters are also being diagnosed with type 2 diabetes. Here I am discussing type 2 diabetes.

Causes that trigger diabetes

There is not just one way to get diabetes; it usually is a multifactorial disease. Sure, genetics play a minor role. But you need to have epigenetic factors to trigger the genes to develop diabetes: eating too much sugar, eating wheat and wheat products, drinking soda drinks that contain sugar or high fructose corn syrup. Alcohol binges can also cause diabetes as can accumulation of excessive weight (a body mass index above 25.0). Even when there is no genetic risk in your family (your family tree has nobody that came down with diabetes and all your ancestors lived into their 90’s), you can still develop diabetes, if you are exposed to one or more of the risk factors mentioned.

What is the reason why diabetes occurs?

At a Keystone Symposium from Jan. 27 to Feb.1, 2013 in Keystone, Colorado (Ref.1) leading scientific researchers gathered to discuss exactly this question. There seem to be several mechanisms, all of which lead to diabetes. It has been known for some time that in type 2 diabetes insulin resistance develops that renders the cells incapable of absorbing blood sugar (glucose) from the blood into the cells. It is because of this insulin resistance that doctors can diagnose diabetes when blood sugar levels are high.

Successful Diabetes Treatment Requires Patient’s Discipline

Successful Diabetes Treatment Requires Patient’s Discipline

There are at least 5 mechanisms that are presently known that can cause insulin resistance (and thus diabetes) by itself or in combination. For a deeper understanding of diabetes it is crucial to be aware of these. Without knowing the enemy, you cannot fight it.

1. When a person eats too much sugar or fructose the liver converts this into excessive fat that is accumulated in the body’s cells. As a result insulin receptors are becoming inefficient in absorbing sugar from the blood, and blood sugar levels stay high. The pancreas reacts to this by making even more insulin, which after a few years will cause the pancreas to fail in producing insulin. At this point the patient requires insulin or else gets into a diabetic coma.

2. Chronic inflammation is another mechanism that has been shown to cause insulin resistance. Obesity, the metabolic syndrome and diabetes have a common inflammatory denominator that results in insulin resistance. With the aging process there is also deterioration of mitochondrial function (mitochondria are the mini batteries inside of every cell that are responsible for you having energy). This causes fat accumulation and also insulin resistance. Exercise and weight loss are effective in combatting insulin resistance. Fasting has also been shown to improve insulin sensitivity.

3. The metabolism of visceral fat (the type of fat causing the apple appearance in obesity) is highly active and is associated with an increased risk for heart attacks and developing diabetes. The pear shaped woman runs less of a risk, as the fat around the hips is not metabolically active. On the other hand when these women enter into menopause, they also develop abdominal fat (apple-like fat distribution) with a high secretion of inflammatory substances causing insulin resistance, heart attacks and strokes.

4. Another mechanism of causing inflammation comes from invasion of organs with fat cells. The development of fat toxicity from these displaced fat cells can also cause insulin resistance. Heart cells have been shown to die from fat toxicity and in the pancreas the insulin-producing cells can be killed by fat toxicity as well causing diabetes or making existing diabetes worse.

5. Interestingly another line of research, namely researching binge drinking, has revealed that there is a short-term insulin resistance that lasts for several days until the alcohol has been properly metabolized. It is of concern that adolescents who are experimenting with binge drinking are very vulnerable to develop brain damage from this habit.

Consequences of insulin resistance

We know that insulin resistance is the cause for adult onset, type 2 diabetes. It is entirely preventable. But there are powerful influences on people’s lives that will allow one or more of these factors mentioned to cause diabetes. The most common cause is putting on excessive weight. The reason for this is that people like to eat fast foods, drink sugar-containing sodas, and feast on processed foods, bagels and cookies. The end result is a change of the metabolism with an increase in triglycerides from the liver, an increase in LDL cholesterol, particularly the very low-density lipoprotein sub fractions of cholesterol. It has been known for some time that this is the connection to the high, premature death rates from heart attacks in diabetics, in people with obesity and in people with the metabolic syndrome. Hardening of the arteries is accelerated by the deposition of foam cells in the walls of arteries. These are scavenger cells (macrophages) that have engulfed noxious fats. This leads to narrowed coronary arteries and also a general narrowing of arteries all over the body including the brain vessels. In diabetics hardening of the arteries is accelerated and leads to premature strokes, heart attacks and heart failure, kidney failure, blindness and amputations of limbs.

Important tests for borderline diabetics

I you have a fasting blood sugar that is above 100 mg/dL (5.5 mmol), but less than 126 mg/dL (7 mmol) you are considered to be prediabetic or “borderline diabetic”. In this case rather than waiting for disasters in terms of cardiovascular disease, take action and ask your doctor to do the following three tests.

a) Arrange for a glucose tolerance test where you are given 75 grams of glucose; then blood tests are taken at one, two and three hours after this challenge dose. These blood tests are checked for blood glucose levels and insulin levels and tell the doctor exactly what is going on in terms of your sugar metabolism. It shows the glucose clearance and also the insulin response from your pancreas.

b) Have a hemoglobin A1c test done: it shows how your blood sugars have been controlled over the last 2 to 3 months.

c) You also need a VAP (vertical auto profile) test, which tests your lipid profile. Both prediabetics and overtly diabetics have been shown to have lipid profile disorders. Apart from low values in sub fractions of HDL cholesterol this test will also measure the very-low density lipoproteins (VLDL), which has been shown to be responsible for heart attacks and strokes.

With these three tests your doctor can  tell you more accurately what treatment protocol you require to succeed in controlling or curing your pre diabetes or diabetes.

Conventional treatment of diabetes

The conventional treatment of diabetes is to send the patient to a dietician, to ask the patient to do regular exercises and to either start them on hypoglycemic drugs or on insulin injections. Unfortunately the dietician often will encourage the patient to eat “healthy multigrain bread”, which will stimulate your taste buds to eat more sugar, high fructose corn syrup and starchy foods making weight loss impossible. Often the treating physician is satisfied that a hemoglobin A1c of 7% or less is good enough for the diabetic. But non-diabetic people have a hemoglobin A1c of 4% and 5.6%. This should be your goal or you will suffer the consequences of uncontrolled diabetes.

This is what I would call the conventional, symptomatic treatment approach. This may be the approach for patients who are not willing to seriously change their lifestyles, but it is more powerful on the long-term to treat diabetes by treating the underlying causes.

Alternative treatment approach for diabetes

Based on the above discussion regarding the various causes of insulin resistance, it is important to analyze what would be the main contributory factors in your particular case of diabetes.

Here are some suggestions:

1. If you are on the typical North American diet, also known as Western diet, it would be important to face the fact that wheat, wheat products in processed foods and sugar including high fructose corn syrup are the main culprits in stimulating your appetite and making you a sugar and wheat addict. Ref. 2 describes this in detail and offers 150 recipes to overcome this addiction. For more information just follow this reference text. Essentially it is a wheat-free Mediterranean type diet without rice, pasta and bread. You will shed significant amounts of pounds within a short period of time and feel a lot more energetic (due to revitalization of your mitochondria). At the same time insulin resistance is disappearing, because the insulin receptors are fully functional again. The insulin production of the pancreas will go down to normal levels and fat from the visceral fat storage gets melted away resulting in less inflammatory substances circulating in your blood.

2. A regular exercise program in a gym with an aerobic component (30 minutes of treadmill for instance and 20 to 30 minutes of isometric machine exercises) will help you to lower the triglycerides, and increase the healthy HDL cholesterol. It will also improve insulin sensitivity and control inflammation in your body. The best is to exercise 7 days per week. Remember your body works for you 7/7 every week, but for those of you who need a little rest in between 5 days per week is still very good. You may have to adjust your medication and insulin dose downwards, ask your physician about that.

3. Cut out alcohol. This may sound radical to you, but studies show this to be true. I have not mentioned cutting out smoking (it is causing inflammation and insulin resistance), because this is an absolute must that is given. When it comes to alcohol, the famous 1 drink per day for cardio protective purposes may not show up statistically as a bad effect, but your body will nevertheless get the message and let you age somewhat faster than a person who stays sober all the time. Staying sober will allow your brain to think clearly and adhere to your overall lifestyle approach in treating diabetes. Cutting out alcohol protects your brain (including the hypothalamus), liver and pancreas and prevents the prolonged periods of insulin resistance mentioned above that last for days. By keeping your hypothalamus in good working order, your hormone balance will stay stable for as long as possible until you reach menopause (for women) or andropause (for men). When you reached this milestone, I suggest you engage in bioidentical hormone replacement, which I have reviewed here. Hormones are essential to keep you younger for longer.

4. It is useful to monitor your blood sugar with a home glucometer, as this will show you when your blood sugar normalizes. Stay in touch with your doctor at all times, as this will help you in your overall management of your diabetes. Also, you will want to discuss with your doctor that you should have a blood tests called “hemoglobin A1c” measured every three months to see how well your diabetes is controlled. It should be below 7% for sure, but better below 6%. Non-diabetic people have levels of 4% and 5.6%. You may not know that hemoglobin A1c is actually measuring the amount of advanced glycation end products (“AGE”) of red blood cells. These AGE substances essentially are firmly bound sugar/protein compounds that shut down the cell metabolism wherever they are formed. In my opinion it is best to aim at a hemoglobin A1c level of non-diabetic people (4% and 5.6%) to avoid the consequences of tissue damage of all vital organs, which is the reason why long-term diabetics have a life expectancy of 15 to 20 years shorter than non-diabetic persons. Some diabetic patients may benefit from the oral hypoglycemic drug, metformin (brand name: Glucophage), which has anti-inflammatory properties and is used in patients with type 2 diabetes and a high fasting insulin level, but this is a decision requiring your physician’s input.

5. Supplements: There are some supplements that are useful to take as an adjunct, like chromium, which helps insulin to transport glucose into the cell; alpha-lipoic acid, an antioxidant, which is useful to prevent glycation (formation of a complex between sugar and protein, which prevents normal cell functioning); and coenzyme-Q10, which supports your heart (A4M recommends 400 mg per day, higher than Dr. Weil’s link). Other supplements of merit are curcumin, cinnamon, genistein and silymarin (standardized extract of milk thistle), which suppresses a pro inflammatory molecule, which in turn helps to fight insulin resistance (Ref. 1). Omega-3 fatty acid supplements are anti-inflammatory and will improve insulin resistance as well (dosage 1000mg or more per day). According to Ref. 3 vitamin D3 is useful as a supplement for diabetics, because it activates DNA, is involved in cellular repair and deficiency of it is known to lead to higher mortality rates in diabetics. Ref. 3 recommends between 1000 and 4000 IU of vitamin D3 daily and suggests doing blood tests to measure effective vitamin D3 levels (keep 25-OHD in the blood between 30 and 80 ng/mL).

6.Patients whose pancreas no longer produces insulin will need insulin injections, but instead of using long-acting insulin once per day the best results in getting blood sugar control is by injecting insulin three or more times per day using short acting insulin. It is important to always monitor the blood sugar lowering effect by glucometer readings; the injections are best given just before meals (recombinant human insulin is the preferred insulin to be used). Ask your physician or diabetic coach for more details.

Conclusion

Diabetes used to be a dreadful disease that caused premature heart attacks, strokes, blindness, kidney failure, and limb amputations. With aggressive management of diabetes as well as strict lifestyle intervention this has changed. A diabetic who treats the causes of the illness can have a normal life expectancy. In many cases the initial diagnosis of type 2 diabetes can disappear, when treatment was started early enough and insulin resistance could be stopped in its tracks. Without the patient’s full co-operation disciplining him/herself to follow through on all of these recommendations the caregiver will fail in controlling the patient’s diabetes. It is the patient who owns the problem; it is the patient who needs to make every possible effort and follow through on all of the details of dieting, exercising, blood sugar monitoring using a glucometer and taking the required supplements.

More information on diabetes: http://nethealthbook.com/hormones/diabetes/type-2-diabetes/

Reference

1. http://www.lef.org/magazine/mag2013/oct2013_2013-Keystone-Diabetes-Symposium_01.htm

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

3. Rakel: Integrative Medicine, 3rd ed. © 2012 Saunders. Integrative Therapy; Supplements.

Last edited Dec. 17, 2014

Sep
07
2013

Preserve Your Muscles And Joints

Our ancestors were hunters and gatherers, constantly on the go. They did not have to think too much about their muscle and joint health, they simply moved them. In our society this has changed a lot. At work we spend hours sitting at a desk, and then we use computers and watch television at home. Instead of walking to the neighborhood store, we use our car.

Here I will review what we can do to keep our joints and muscles in top shape until a ripe old age.

Brief intro regarding the anatomy of joints and muscles

Our joints are designed to give us full mobility. But the joints cannot do it alone. The muscles are designed to allow the joints to move in a full range. Without exercise the muscles will shrivel up (medical term “atrophy”) within only 2 to 3 weeks. So without regular exercise your joints won’t do you any good. Besides the joint capsules need regular stretching in full range exercises to produce the lubricating fluid (synovial fluid) that nourishes the joint surfaces and the menisci of the knees. Think of muscles and joints as being a functional unit designed to move you about.

Our joints have aerodynamic designs to do the most optimal job for our body. For instance the knees have more of a hinge design that includes menisci for shock absorption while the shoulders and hips have more of a ball and socket type construction.

Wear and tear with aging

It is usually thought that injuries and aging wear down the joints. But there are other factors such as the wide spread use of statins that can contribute to muscles weakness. Ironically statins are taken to protect the heart, but side effects can interfere with the ability to exercise your heart because of aching muscles and joints.

With optimal nutrition and avoidance of wheat and wheat products to prevent autoimmune arthritis (lupus, rheumatoid arthritis, dermatomyositis) your joints can stay young for much longer (explained further below). But your joints and muscles need to move through a full range of motion regularly to keep the blood circulation and nutrition of their tissues in top shape.

What causes joint deterioration?

Aging, weight gain, diabetes, smoking and lack of exercise all are known to cause a worsening of arthritis, particularly osteoarthritis, but also rheumatoid arthritis. The wrong diet with lots of sugar and starch and trans fats (hamburgers, pasta, sugar soda drinks) causes hyperinsulinemia (insulin overproduction, like in type 2 diabetes) and is almost guaranteed to make you sick with arthritis, obesity and diabetes.

There is also evidence that wheat causes inflammation and arthritis by stimulating your pancreas to produce too much insulin. This has been proven for dogs and for humans. A good diet book to follow is Dr. William Davis “Wheat Belly Cookbook” (Ref. 1) with 150 recipes. If you are overweight, these recipes will also help you to lose some weight effortlessly.

A caution to marathon runners: the constant pounding of prolonged jogging can cause osteoarthritis of hips and knees decades down the road. You may want to switch to different exercises before this happens.

Preserve Your Muscles And Joints

Preserve Your Muscles And Joints

What helps joints?

Molecularly distilled omega-3 fatty acid helps to prevent inflammation of your joints. Vitamin D3 will help your bones to be strong to support the tendons and ligaments. Chicken cartilage can build up joint cartilage within a few weeks! So, if you feel pain in your joints use 3 capsules of omega-3 (the strong, molecularly distilled ones) twice per day. This will help your joint inflammation within 3 to 4 weeks. If this alone is not enough add chicken cartilage from the health food store, which will help to build up the hyaline cartilage within your joints. For those who are questioning the effect of chicken cartilage, here is a 1993 chicken cartilage Harvard study proving it.

Below are more general steps that will help your joints, ligaments and muscles.

Maintaining health of joints and muscles

a)    It starts with good nutrition.

Hamburgers and deep fried French fries will not do the trick. Muscles require protein from meat, fish, poultry and dairy products. If you are a vegetarian you need to become knowledgeable on what essential amino acids are and what combination of vegetables will give you the amino acid composition to build up a full protein.

Joints need ingredients from cartilage, which you find in chicken cartilage (available in health food stores as fikzol (type II cartilage). I you prefer, chicken soup would also give you the ingredients to build up cartilage, but it would require a lot of regular chicken soup consumption to achieve this.

Sugar and starchy foods, which are broken down within half an hour after a meal into sugar in your blood, cause an insulin response from your pancreas. This in turn can cause inflammation in your joints and tendons. It is interesting to note that type 2 diabetes and arthritis are associated. A ketogenic, low sugar/starch diet will prevent arthritis and diabetes as it reduces the insulin level in the blood, which in turn turns off inflammation in the joints.

b)   Supplements:

Omega-3 fatty acids will help control any inflammation including the inflammation from arthritis (you need 3 capsules of the concentrated, molecularly distilled fish oil twice per day to achieve this).  DMSO gel, available in health food stores in the US, can also be used to rub onto inflamed joints. It will penetrate tissues rapidly, is nontoxic and helps control inflammation along with the omega-3 fatty acids. Regular anti-inflammatory pain relievers (NSAIDs) are harsh on your kidneys and can irritate the gastric lining causing bleeding gastric erosions, so definitely not recommendable.

Glucosamine, chondroitin sulfate, or a combination of both is available in the health food store and has been shown to help with osteoarthritis. I contributes to building up hyaline cartilage.

c)   Watch your weight:

It has been shown that the rate of degenerative arthritis (=osteoarthritis) in obese people is much higher when compared to slim people.

d)   Exercise:

You need to move your joints, ligaments and muscles every day to maintain their strength and range of motion. A daily workout at home or in a gym is best. I recommend 30 minutes of a treadmill or equivalent (jogging, Stairmaster etc.) as aerobic exercises. Then you need 30 minutes of isometric exercises like a circuit on exercise machines in the gym or dumbbells and expanders (resistance bands) at home. I consider this as the basic fitness routine every day.

Ballroom dancing and Latin dancing or Zumba is also a good combination exercise, which I would recommend on top of the basic exercise. Dancing helps to maintain your balance as well, which is something the older population tends to lose. In addition dancing stimulates your brain cells and makes you less vulnerable to develop dementia in old age.

Other aerobic exercises that can be recommended are walking (brisk walk) and/or intermittent jogging. Swimming has the advantage particularly for arthritis sufferers that you are floating. It allows you to exercise your leg and arm muscles, even if you have some arthritis pains.

e)  Pain relief: What could you do for pain relief? I do not like NSAIDs as this will damage your kidneys on the long-term and cause gastric erosions that can bleed massively. Electro acupuncture is very useful for muscle and joint pains and has no side effects. Physiotherapy treatments are useful to recondition your muscles and build up the range of motion of your joints. Chiropractic treatments for back and neck pain will also help. Instead of narcotics, why not try low dose Naltrexone (LDN). It has been shown to help with the pain of fibromyalgia.

Conclusion

In this brief review I have attempted to show you that your body is not on a one-way street in the direction of disability and death. There is a lot we can actively do to prevent this from happening prematurely. Just eat right, supplement (if you have symptoms), exercise and be active. Soon you will no longer be aware of your previously achy joints or muscles, as the pain tends to melt away when you are reconditioned.

More information on fitness: http://nethealthbook.com/health-nutrition-and-fitness/fitness/

References:

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

Last edited Nov. 7, 2014

Jan
22
2013

Long-Term Multistep Weight Management

In February of 2001 my wife and I attended an anti-aging conference in San Diego. The keynote speaker was Dr. Barry Sears who is the inventor of the zone diet. We had read a book from him before the conference and were excited to hear him speak in person. We liked the book; we liked the talk, so we cut out sugar, starchy foods and stuck to a diet where the calories derived 50% from low-glycemic, complex carbohydrates, 25-30% from lean meat, poultry and fish. Calories derived from fat were reduced to about 15-20% (there is hidden fat even in lean meat). No butter, but instead some lean cheeses and olive oil for cooking and in salad dressings. We shed both 50 pounds within 3 months without any hunger pangs. Our energy increased and this has stayed  this way ever since. There was no problem getting down with our BMI’s (body mass index) to 23.5 or 24.0, which is usually viewed as normal by the medical profession. We noticed, however, that when we did not exercise, there was a problem maintaining our normal weight.  We are under the care of an anti-aging physician who did special tests like fasting insulin, C- reactive protein, and hormone tests. They were all normal. We took up ballroom dancing really seriously having been inspired by “Dancing With the Stars”. This was 6 years ago. What started innocently with only a few basic ballroom lessons three times per week has now blossomed into dancing more than 10 different dance styles 5 times per week.

Long-term Multistep Weight Management

Long-term Multistep Weight Management

3 ½ years ago both of our energy levels were slowly going down, particularly after a long night of dancing. Hormone tests revealed the initial stages of age-related hormone deficiencies which did not come as a surprise , as  decreasing hormone levels was a topic discussed  in detail at the conference in San Diego in 2001 (we also attended several other anti-aging conferences on a yearly basis from 2009 onwards). With bioidentical hormone replacements these levels normalized within one year, our energy was back and our weight stayed normal. We enjoy travelling, but there can be problems with our multistep weight management program. We need to watch our diet (no toxins, preferably only organic food), and physical exercise may be less regimented. In 2008 we read Suzanne Somers’ book “Breakthrough”. We ordered urine tests for toxic metals and we were shocked that we had noticeable levels of mercury and lead. Since then we started to cut our salmon consumption from 3 to 4 times per week down to once or twice per week. To get rid of the heavy metals we started intravenous chelation treatments with vitamin C (10 Gm) and Glutathione (1250 mg) every two weeks. In July 2012 there were reports of radioactive salmon from the Japan nuclear disaster earlier that year in the Canadian media. After this news we stopped eating all fish and other seafood, not only because of radioactivity, but also because of other toxins like mercury, cadmium, PBC’s etc.  We do take high doses of molecularly distilled omega-3 fatty acids along with our other supplements. We also started eating mostly organic foods as we do not want to ingest insecticides, herbicides and other toxins.

We acquired body composition scales, which give information about fat percentage including visceral fat percentage, muscle mass percentage, BMI, weight and the basic metabolic rate. We wanted to define the end point of what our ideal body weight would be. We noticed that our dance program was not good enough to lower the BMI below about 23.5; using the body composition scales we noted that our body fat content was still too high and the visceral fat percentage was still in the 6% range. It took a prolonged trip to the US where we could not find enough dance events to decide that we would introduce a one hour gym program consisting of 30 minutes of treadmill, 15 minutes of upper body circuits, and 15 minutes of lower body circuits every day as a basis to our exercise program. Any dance activity would be just an additional exercise on top of the base exercise from the gym. It took only about 2 months before our fat composition decreased, our muscle mass increased, the visceral fat went to a normal at 5% and the BMI was now stabilized at the 21.5 to 22.0 range. We feel a lot more confident in managing our weight long-term without really thinking much about the weight. It is now a routine we follow, like an athlete would do to stay in shape. While nobody has a permanent guarantee to everlasting health, we do it to prevent the diseases we do not need in our retirement like diabetes, arthritis, heart attacks, strokes, cancer or Alzheimer’s.

What we did not know until after the 20th A4M Anti-Aging Conference in Las Vegas (mid December 2012) was that inadvertently we were protected from exposure to chemically modified wheat from 2001 onwards as we had cut out all refined carbohydrates and starchy foods (including wheat) since then. Unfortunately many Americans still expose themselves unknowingly to larger or smaller quantities of wheat, suffer from leaky gut syndrome with the associated changes in the immune system and the development of autoimmune diseases.

Personally, I believe that long term weight management is possible: you can turn older and hopefully wiser…not wider. The good news: it can be done. The bad news: this is not an instant fix, but a program that needs to be part of your lifestyle package.

More information on weight loss: http://nethealthbook.com/health-nutrition-and-fitness/weight-loss-and-diet/

Last updated Nov. 6, 2014