Better Health, Naturally!
 

May 2011
In This Issue
Step 8: Avoid Excessive Alcohol
Dr. Noe's 10 Steps to Optimal Health
Trans Fatty Acids and Systemic Inflammation
What Symptoms Are Not Safe to Ignore?
The Research Says...

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Step 8: Avoid Excessive Alcohol

(7 drinks or less per week for women, 14 for men)

 

Editor's Note: This is the eighth of a ten part series on Dr. Noe's "10 Steps to Optimal Health." See below for a recap of all 10 steps.

 

Excessive alcohol intake is known to increase the risk of liver disease, gout, psoriasis, psoriatic arthritis, pancreatitis, high blood pressure, diabetes, and many types of cancer. While moderate alcohol intake reduces the risk of heart attack and stroke, the risks of excessive alcohol intake far surpass any such benefit. Excessive alcohol intake, in fact, is the third leading lifestyle related cause of death in the U.S.

 

The recommendation for the general population is that men should not have more than two alcoholic drinks per day and women one. Those with certain risk factors (such as the diseases listed above) should have less or none.

 

Alcohol provides the body with plentiful calories as carbohydrate. These calories, however, are "empty," being completely devoid of any vitamins, minerals, or other micronutrients. The end result is that people who consume excessive alcohol are often malnourished. Because the calories in alcoholic drinks are "high glycemic" carbohydrates (they spike the blood sugar), they often lead to a host of blood sugar disorders when they are consumed in excess. These disorders include hypoglycemia, obesity, insulin resistance, metabolic syndrome, and diabetes. People who have these disorders are often tired and depressed, and may have high blood pressure and low libido or other sexual function problems.

 

In addition to the risks from excessive intake, alcohol is also an addictive drug. You may have a problem with alcohol addiction if it causes problems in your relationships, job, school, social activities, or if it affects how you think and feel. The Michigan Alcohol Screening Test (MAST) is a self-administered, 22 question screening test that may help you to determine whether you have a problem with alcohol. You can take this test online, confidentially, at http://counsellingresource.com/quizzes/alcohol-mast/index.html. Consult your healthcare provider if you think you may have a problem with alcohol. Another resource is the National Drug and Alcohol Treatment Routing Referral Service at 1-800-662-HELP.

 

Dr. Noe's 10 Steps to Optimal Health
 

1.      Be physically active (at least 45-60 minutes, 6 days per week)

2.      Don't eat sugar or white flour (this includes maple syrup and honey)

3.      Eat a rainbow each day (at least 8-10 servings of fruits or vegetables in a variety of colors)

4.      Don't smoke

5.      Avoid your food allergens

6.      Consume omega 3 oils daily (fish, fish oil, flax oil)

7.      Take vitamin D daily (2000-4000 IU)

8.      Avoid excessive alcohol (7 drinks or less per week for women, 14 for men)

9.      Watch your stress

10.   Engage (with other people)

 

Trans Fatty Acids and Systemic Inflammation

 

 

Trans fatty acids have been linked to increased risk of coronary heart disease and diabetes. New research from the Nurses' Health Study I and II shows that trans fatty acids are also linked to an increase in systemic inflammation, especially in women who are overweight.

 

Systemic inflammation is an emerging risk factor for coronary artery disease, insulin resistance, diabetes, abnormal lipids, and heart failure.

 

Trans fatty acids are formed when vegetable oils are hydrogenated or partially hydrogenated by food manufacturers. The average consumption of trans fatty acids is about four percent to seven percent of total dietary fat. The Institute of Medicine in its Recommended Dietary Intakes (RDIs) recommends avoiding all trans fats as far as possible (a 0-percent intake).

 

The primary sources of trans fats are:

· Fast foods

· Commercial bakery products

· Packaged snacks and dinners

· Margarines

 

What You Can Do

 

You can avoid trans fatty acids by using vegetable oils in place of shortening, buying trans fat free margarines (read labels), and making your own baked goods using oils in place of partially hydrogenated oils.

When you read a food label, look for the words "hydrogenated" or "partially hydrogenated." If it is present it has trans fatty acids. The actual amount of trans fatty acids is listed on all labels. Be a smart shopper. Choose foods without trans fats for best health.

Source: Mozaffarian D, et al. Dietary intake of trans fatty acids and systemic inflammation in women. American Journal of Clinical Nutrition; 79(4). ©Wellsource, Inc., used with permission

 

What Symptoms Are Not Safe to Ignore?

  

Regular medical exams are a good idea. But sometimes a symptom appears just after or long before a scheduled exam. Some symptoms require immediate attention. And it shouldn't make much difference whether you're 12, 47, or 85. When the following physical conditions appear as described, call your doctor.

 

1. Fatigue that lasts more than a week and has no obvious explanation should be considered a serious symptom. If you have been working extra hours or recovering from the flu, that might explain it. But if you are feeling really worn out and don't know why, it could be an indication of a medical problem. Go ahead and set up an appointment. And don't hesitate to tell your doctor exactly what you're feeling.

 

2. Cough - Everybody coughs now and then. If your cough lasts a week or more, especially if you are a smoker, that's a red flag. If you're coughing up thick phlegm and especially if it has blood in it, you should be concerned. If it is accompanied by shortness of breath and weight loss, don't waste time. See your doctor now. That kind of cough can be an indication of a lung disease - including cancer.

 

3. Pain - Nobody gets through a day without a little pain. But if you have persistent and severe pain in a specific area lasting three days or more, and without an obvious explanation, check it out. The pain might awaken you from sleep, or come on for no apparent reason. If you bump your shin, strain a muscle digging, or hit your head on an open cupboard door you have pain, but it should go away. If the pain doesn't go away in a reasonable time, then it's time to call your doctor.

 

4. Chest pains are often ignored. This can be fatal. Chest pains from exertion or pain that feels like a squeezing or heavy weight on your chest could indicate a heart attack. If the pain extends into your left shoulder or into your jaw, get emergency care now. Right now. Waiting for the pain to go away can make treatment less effective. Save your life. Get help immediately.

 

5. Blood in the rectum, stool, urine, or coughed up in phlegm is a signal. The blood may or may not indicate a tumor or other serious condition, but you won't know unless you have it checked out. As you get older, it becomes more important to check out these indications of internal bleeding. If you have pain when having a bowel movement, or notice blood in your stool (take a look, especially if you feel pain), check it out. Your doctor can test for colorectal cancer. Whatever the source of the blood, finding out can help catch potential serious conditions and if there is no serious disease, it gives you some peace of mind.

 

6. A new lump or bump - not necessarily painful or bleeding, but newly observable - could be an indication of cancer. Lumps and bumps that occur rapidly, become sore, and go away in a week or two are not usually a concern. If a lump doesn't disappear and continues to grow, a medical evaluation or biopsy can catch cancer early or give you a clean bill of health.

 

7. Moles, especially if they are growing or abnormally shaped, can indicate melanoma - a potentially fatal skin cancer. If you have a mole that is fast growing, itches, or bleeds, you need to have a biopsy to find out if it is a medical concern. Moles are relatively easy to remove.

 

8. Weight loss - the goal of many people - is not always healthy. If you are losing weight even though you're not trying to (such as by increased activity or restricting calories), it could be an indication of disease or illness. Unintentional rapid weight loss - more than two or three pounds a week - can suggest a thyroid problem, or another problem that could be medically determined.

 

9. Headaches are common and more or less normal - to an extent. But if you start having frequent, painful headaches that are long lasting, that is definitely not normal. If a headache starts in the morning and increases when you cough or sneeze, it could indicate a serious condition. Call your doctor.

 

10. Stroke signs - Weakness in an arm or leg, numbness or tingling in an arm, leg, or your face, or difficulty with speech can indicate the onset of a stroke. A stroke causes the death of brain cells due to an interrupted blood supply and can result in permanent brain damage and physical restrictions. This is an emergency situation. Get help immediately! The sooner treatment is started, the better the prognosis for recovery.

 

The Bottom Line

 

Better safe than sorry. Even though a specific symptom might not be life threatening, you can't be sure until you have it checked out by a doctor. Going to the doctor and being told your symptoms are not serious won't kill you. Waiting too long to get help for life-threatening symptoms could.

 

Source: Creagan ET. How not to be my patient. Health Communications, Inc. Deerfield Beach, Florida. © Wellsource, Inc., used with permission

 

 

The Research Says... 

 

 

Sugar and Sugar-Sweetened Drinks Linked to High Blood Pressure

 

Researchers have found that those who consume more fructose and glucose (sugar) than the median have higher blood pressure, with a more pronounced spike among those who also consume more salt. Also, those who drink just one sugar-sweetened soda per day have modestly higher blood pressure readings. However, those who drink diet soft drinks have lower blood pressure. The systolic and diastolic blood pressure readings for those who consume more fructose and glucose, as well as more salt, were higher by 3.4 and 2.2 millimeters of mercury (mm Hg), respectively. The blood pressure scores for those who consume sugar-sweetened sodas were 1.6 and 0.8 mm Hg higher, for the systolic and diastolic readings, respectively, for every diet soda consumed. (Systolic blood pressure is the upper number in a blood pressure reading and diastolic is the lower. Fructose and glucose are both found in high-fructose corn syrup, the most common sugar found in soft drinks.) This study was released February 28, 2011 by Hypertension, but will not appear in print until a future issue of this journal. It is available online now at http://bit.ly/h0me1x with subscription or access fee payment.

 

Fish and Fish Oil May Protect Against Bone Loss

 

A study has concluded that greater consumption of fish or fish oil appears to result in greater bone mineral density (BMD) compared to the BMD of those who consume less or no fish or fish oil, and therefore, may help protect against the loss of bone density with age. Also, results suggested a stronger benefit from these fish oils - the omega-3 polyunsaturated fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - with higher consumption of an omega-6 polyunsaturated fatty acid known as arachidonic acid (AA). This added AA effect on BMD may be dependent on the amount of EPA and DHA intake, researchers suggested. (Since little or no AA is found in plant foods, the body must get this essential oil from animal sources - meat, eggs or dairy - or by converting the essential oil linoleic acid, LA, into AA; LA itself is found in a wide variety of oils. All of these oils are termed "essential" because, although they are required by the body, they cannot be synthesized by the body.) A high intake of fish was defined as three or more fish servings a week. The study assessed and followed 75-year-olds for four years. This study was released March 2, 2011 and will not be published in print until a future issue of the American Journal of Clinical Nutrition. It is available online now at http://bit.ly/goiFCL with subscription or fee.

 

Pregnancy Omega-3 Levels Affect Memory in Children

 

A study has found that a higher intake of omega-3 polyunsaturated fatty acids (omega-3 PUFAs) among pregnant women later results in improved memory function in their school-aged children. This research looked at the intakes during pregnancy, of both omega-3 PUFAs and seafood contaminants and their effects on children. Higher umbilical cord levels of docosahexaenoic acid (DHA), an important omega-3 PUFA, was linked to better memory and recall, as measured by several standard memory and learning tests, among children with an average age of 11; this effect was noted regardless of levels of seafood oil contaminants. The study focused on Inuit children in a fish-eating community in the Arctic region of Quebec. Previous research had found that prenatal intake of omega-3 PUFAs improved cognitive development during infancy but this is the first investigation into whether omega-3 benefits continue well into childhood. This just-released study will appear in a future issue of the American Journal of Clinical Nutrition but is available online now at http://bit.ly/fTIXDk with subscription or access fee.

 

Vitamin B12 Prevents Nerve Disorders in Older Adults

 

Researchers have concluded that older adults who show no anemia, spinal cord degeneration, or other symptoms of vitamin B12 deficiency, still experience an improvement in nerve responses and function after supplementation with vitamin B12. (Vitamin B12 deficiency is very common in older adults but many people do not experience typical symptoms such as anemia or spinal cord degeneration.) In 200 individuals aged 75 or greater, the scientists measured certain electrophysiological indices that show the level of neurological functioning. Those administered oral supplements of 1mg (1000mcg) for one year showed a distinct improvement in these indices of peripheral and central neurosensory responses, which indicates an improvement in nerve function necessary for mobility and sensory function. This is the first study to prove deficiency-related, nerve impairment regularly occurs in seniors even in the absence of B12-deficiency symptoms; the researchers concluded that supplementation could have considerable significance for public health. This just-released study will appear in a future issue of Nutrition Journal but is available online now at http://bit.ly/gBE5Al without charge.

 

Fish and Omega-3 Fatty Acids Lower Risk of AMD Blindness

 

A study has found that consumption of one or more servings of fish weekly, or greater intake of either docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), two oils found in some fatty fish, reduce the risk of age-related macular degeneration (AMD) significantly. (AMD is a loss of vision in the center of the visual field due to retina damage and usually affects older adults, although it can have an early onset.) Compared to less than one serving of fish a month, one or more fish servings per week lowered AMD risk by 42 percent. And those who consumed the most EPA, or the most DHA, or the greatest amount of both EPA and DHA combined, all experienced about the same reduction in AMD risk: 36 percent. A slightly higher risk of AMD from greater consumption of linoleic acid, an omega-6 fatty acid, was not considered significant; no link was found between AMD risk and the omega-6 oil, arachidonic acid. This study was released March 14, 2011 but will not be published until the June, 2011 issue of the Archives of Ophthalmology. It is available online now at http://bit.ly/fTAQVr without charge.

 

Anti-inflammatory Mixture Prevents Atherosclerosis

 

Scientists have shown that a specially prepared, anti-inflammatory dietary mixture (AIDM) strongly reduces development of atherosclerosis and also lowers other cardiovascular risk factors such as blood cholesterol and inflammation. (Atherosclerosis is a condition in which an artery wall thickens due to deposits of fatty matter, such as cholesterol. Chronic inflammation and excess blood fats are believed to contribute to the condition.) Researchers used human C-reactive protein transgenic mice - mice specially bred so that their bodies and arteries respond to inflammation in the same way as human bodies. The AIDM included resveratrol, lycopene, catechin, vitamins E and C, and fish oil. In mice fed the AIDM along with an atherogenic diet - a diet likely to cause atherosclerosis - development of atherosclerosis was 96 percent reduced, compared to those on a placebo diet. Also, AIDM subjects showed less blood vessel inflammation, and lower blood levels of triglycerides and cholesterol; other indicators of cardiovascular health improved. This may be the effect of polyphenols and fish oil. Released March 16, 2011, this study will be published in a future issue of the Journal of Nutrition. It is available online now at http://bit.ly/ffyRDu with subscription or access fee.

 

ALA and Nuts Reduce Inflammation Mortality Risk

 

Researchers have concluded that the risk of dying from an inflammation-caused disorder - other than cancers or cardiovascular disease - is reduced over 50 percent in both men and women by a higher consumption of nuts, and reduced in women only as much as 44 percent by a higher overall intake of omega-3 polyunsaturated fatty acids. But this inflammation-related mortality risk is not reduced in men or women by a greater consumption of fish, or by a higher intake of either omega-6 oils or the specific omega-3 oils known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (In addition to cancer and cardiovascular diseases, inflammatory disorders include allergies; autoimmune disorders ranging from ALS and MS to diabetes and COPD; myopathies, or muscle diseases; and many others. An example of an omega-3 fatty acid that is neither EPA nor DHA is alpha-linolenic acid or ALA.) The 2,514 participants in this 15-year study were all 49 years of age and older. Released March 16, 2011, this study will not be published until a future issue of the American Journal of Clinical Nutrition. However, it is accessible online now at http://bit.ly/hDynWi with subscription or fee.

 

Chicken Skin Ranked Highest in Cancer-Causing Compounds

 

A study of the relative amounts of cancer-causing compounds known as heterocyclic amines (HCAs) in various meat products has found that rotisserie-cooked chicken contained the highest levels - and that chicken skin itself contained eight times that amount. There are many considerations when choosing meat products, including the amounts of saturated fat, trans fat, preservatives and sodium, all of which can be high in pre-cooked, ready-to-eat meats. But when looking only at mutagenic HCAs, rotisserie-cooked chicken showed the highest content, outranking ready-to-eat meats such as pepperoni. Ranked from lowest to highest HCA content, the tested meats were pepperoni, hot dogs and deli meat, fully cooked bacon, rotisserie chicken meat and rotisserie chicken skin, which were found to contain, respectively, 0.05, 0.5, 1.1, 1.9 and 16.3 micrograms per gram. The reason chicken skin contained over eight times the HCA of chicken meat is that skin holds relatively less water and more fat and protein; HCA tends to be most concentrated where there is less water. This study will be published in the June, 2011 issue of the journal, Meat Science but is already available online at http://bit.ly/hiftd5 with subscription or fee.

 

Vegetarians at Lower Risk for Cataracts

 

While previous studies had focused on the link between specific nutrients and cataracts, new research has found that the risk of developing cataracts is 40 percent lower for vegans compared to those who eat the most meat. (A cataract is a clouding of the crystalline lens of the eye.) The study included 27,670 non-diabetic participants aged 40 and over. The subjects were divided into dietary groups according to their degree of consumption of meat and animal products. The risk of cataracts within each group was calculated by comparing each group with the highest meat-consuming group (100 or more grams of meat a day). Compared to the high meat eaters, the risk of developing cataracts in the moderate meat eaters (50-99 grams of meat a day), low meat eaters (less than 50 g of meat a day), fish eaters who ate no meat, vegetarians, and vegans was lower by 4 percent, 15 percent, 21 percent, 30 percent and 40 percent, respectively. This study was released March 23, 2011 and will be published in a future issue of the American Journal of Clinical Nutrition. It is accessible online now at http://bit.ly/fQvu36 with subscription or access fee.

 

Sugar-Sweetened, But Not Diet, Beverages Linked to Diabetes

 

A study has confirmed prior research showing an increased risk of diabetes type 2 from consumption of sugar-sweetened beverages and has finally clarified the previously unclear relationship between artificially sweetened drinks and diabetes by showing no greater risk when confounding factors are excluded. Compared to people who fall into the lowest quarter of consumption, those in the highest quarter of sugar-sweetened beverage intake showed a 25 percent greater risk of diabetes 2; when other confounding factors were excluded, the risk remained 24 percent higher. Compared to the lowest intake quartile, those in the highest intake quartile of artificially-sweetened beverages showed a higher diabetes risk before adjustment; but when confounding factors were excluded, the risk dropped to statistically insignificant. (Confounding factors are those that could increase or lower the risk and therefore, skew the results; examples include multivitamin use, family history of the disease, health status, dieting, body mass index and other factors.) Beverages classified as sugar-sweetened included lemonade, fruit punches and fruit drinks. Released March 23, 2011 by the American Journal of Clinical Nutrition, this study will appear in a future issue but is available now at http://bit.ly/fOJIZs with subscription or fee.

 

 

Substantial Fish Intake May Protect Against Obesity Risks

 

A diet very high in fish that are rich in the omega-3, polyunsaturated fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) helps protect against chronic diseases related to obesity such as diabetes and heart disease, found a study of 330 Yup'ik Eskimos in Alaska. Seventy percent of this group is overweight or obese, the same percentage as in the general U.S. population; and like obese Americans elsewhere, those with low DHA and EPA levels show higher blood levels of triglycerides and C-reactive protein (an inflammation indicator linked to heart disease and cancer). However, many Yup'ik Eskimos consume sufficient fish to get 20 times the omega-3 fat consumed in the lower 48 states and data analyses showed that obese members of this population with high blood levels of omega-3 fats did not exhibit these usual chronic effects of obesity. Also, despite identical prevalence of obesity, linked to diabetes, the prevalence of diabetes 2 in this population is about 57 percent lower. This just-released study will appear in a future print issue of the European Journal of Clinical Nutrition but is online now at http://bit.ly/f7LYIK with fee, subscription or membership in certain institutions.

 

Walnuts Found to Be Highest in Antioxidants

 

A study has determined that walnuts have almost twice as much antioxidant power as any other tree or ground nuts, and contain higher-quality antioxidants and more beneficial unsaturated fatty acids. Also, walnut antioxidants were found to have two to 15 times the potency of the renowned antioxidant vitamin E. Previous research suggests that nuts, which are naturally dairy- and gluten-free, offer a fairly unusual combination of nutrients, including high-quality protein, vitamins and minerals, unsaturated fatty acids and dietary fiber. Nuts have been linked in studies to a decreased risk of heart disease, certain cancers, gallstones, diabetes type 2 and other heart problems. Also, despite high calorie content, walnut consumption is linked to lower obesity risk. However, scientists had not compared the amount and quality of antioxidants among the different nuts. The current study focused on nine nut types: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans. And walnuts offer another antioxidant benefit: nuts are generally roasted, which can destroy some of the antioxidants, but walnuts are eaten raw. This study was presented March 27, 2011 in Anaheim at the national meeting of the American Chemical Society and has not yet been published.

 

Diet Change Reduces Bisphenol A (BPA) Levels

 

It has been unclear whether body levels of the hormone disruptor bisphenol A, or BPA, come from BPA-treated cans and packaging, or from other BPA-containing products, such as shower curtains and toys. The same question lingered for bis(2-ethylhexyl) phthalate, or DEHP, another hormone disruptor. (In recent years, controversial reports have questioned whether established safe limits for BPA and DEHP may be too high.) So researchers monitored urine levels of BPA and DEHP in 20 participants first on their regular diet, which included canned and packaged goods, and then on a diet of fresh food not canned or packaged in plastic. On the BPA-free diet, urine levels of BPA and DEHP dropped by an average of over 60 percent, and 50 percent, respectively. The team concluded that a substantial proportion, although not all, of the body level of BPA and DEHP comes from food packaging and that food producers could reduce body levels substantially with BPA- and DEHP-free cans and plastic packaging. Released March 30, 2011, this study will not be published until a future issue of Environmental Health Perspectives but is available now at http://bit.ly/hBUlDQ without fee.

 

Twenty-Five Percent at Risk of Vitamin D Inadequacy, Government Reports

 

About twenty-five percent of the population may be at risk for vitamin D inadequacy, eight percent may be at risk for vitamin D deficiency, and one percent have vitamin D levels that could pose a health risk, according to a new study released by researchers at the U.S. Center for Health Statistics, a part of the Atlanta-based U.S. Centers for Disease Control and Prevention. (Vitamin D is important to help the body absorb calcium, to enable the proper functioning of nerves and muscles, and to assist the immune system to fight disease. It is available from direct sunlight, certain foods and supplements.) The survey analyzed health data for the period 2001 to 2006 and included people aged one year and older. The results included a breakdown by gender, age, race and ethnicity. The report on this study has just been posted online and is available at http://1.usa.gov/gtqGJc without fee.

 

©2011 ChooseNewsDaily, used with permission

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