Inflammation can be harmful to the body‏

Inflammation of your arteries appears to be the key in both the development of heart disease and diabetes. Researchers at the Women’s Hospital in Boston evaluated the blood samples of over 32,000 nurses for inflammatory products. They found that those nurses that had the greatest amount of inflammation in their bodies had a 5 times greater risk of developing type 2 diabetes mellitus. It was felt that inflammation of the blood vessels causes constriction and thickening of the artery wall. This makes it more difficult for insulin to pass through the vessel wall and get to the cell where it is needed to transport glucose into the cell. This leads to insulin resistance and the Metabolic Syndrome. Inflammation is also known to increase the risk of heart disease. This may help explain why 80% of our diabetics die from a cardiovascular disease.

This is just another study that shows the danger of too much inflammation in our body. Inflammation is at the root of heart disease, stroke, diabetes, cancer, and host of other degenerative diseases. What most physicians and researchers do not appreciate is the fact that oxidative stress is what causes the inflammation in the first place. In my book, What Your Doctor Doesn’t Know about Nutritional Medicine May Be Killing You, I detail how these excessive free radicals can cause this inflammation and lead to all of these chronic degenerative diseases. The use of healthy lifestyles that includes a healthy diet, modest exercise, and cellular nutrition can eliminate or significantly decrease all the causes of the harmful inflammation within the body.

Source: “Biomarkers of Endothelial Dysfunction and Risk of Type 2 Diabetes Mellitus”, Meigs, JB, et al., Journal of the American Medical Association (JAMA); April 28, 2004—Vol. 291, No, 16

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Health benefits of Omega-3 fatty acids‏

These Swiss investigators reviewed 97 randomized, controlled clinical trials, which involved over 275,000 subjects. They looked at comparing the reduction in cardiovascular deaths between individuals who were taking the lipid lowering drugs called statins, those who consumed higher doses of omega-3 fatty acids, and a controlled group or placebo group. The statin group reduced cardiovascular deaths by 22%, while the omega-3 fatty acid group decreased cardiovascular disease by 32%. Statin drugs reduced overall mortality by 13%; however, the omega-3 fatty acid group reduced overall mortality by 23%. These were significant findings and brought up the fact that supplementing your diet with high-quality omega-3 fatty acids from pharmaceutical-grade filtered fish oil was more effective than the expensive statin drugs when it came to cardiovascular death and overall mortality.

Now statin drugs have been shown to decrease inflammation and part of their clinical effectiveness is due to this aspect of these drugs. So researchers are not sure if it is the lowering of cholesterol or the anti-inflammatory aspect of these drugs that provide their health benefits. However, omega-3 fats are the building blocks of the body’s natural anti-inflammatories. In fact, supplemental intake of the omega-3 fatty acids DHA and EPA found in filtered fish oil has been shown to significantly decrease inflammation throughout the body, including our arteries. They also do not have the adverse side effects that the statin drugs have.

Source: “Effect of different antilipidemic agents and diet on mortality: a systematic review", Studer M, Briel M, et al., Archives of Internal Medicine, 2005 April 11;165(7):725-30

Oxidized LDL

Dr. Tsimikas and associates reported this study in the New England Journal of Medicine regarding the relationship of oxidation of phospholipids and LDL cholesterol to the development of coronary artery disease. When there are excessive free radicals, for whatever reason, they can easily oxidize or modify LDL cholesterol and phospholipids, primarily Lp(a) lipoprotein. These oxidized lipids have been found to significantly increase inflammation in our arteries and lead to accelerated atherosclerosis or hardening of our arteries. Individuals who had high levels of these oxidized lipids had a significantly greater risk of coronary artery disease. They concluded that the proinflamatory quality of the oxidized LDL cholesterol may be the unifying link between lipid accumulation and inflammation in the vessel wall. Therefore, LDL cholesterol is not the “bad” cholesterol, but instead the oxidized LDL cholesterol.

This study again is pointing out that coronary artery disease is not a disease of cholesterol, but instead, is an inflammatory disease of the arteries. Native or unchanged LDL cholesterol and phospholipids are not the problem. The trouble begins when these highly sensitive lipids are exposed to excessive free radicals, which can easily and quickly oxidize them. These oxidized lipids now create a low-grade inflammatory response in the fine, single layer of our arteries. It is this inflammatory response that causes the damage to our arteries and leads to hardening of our arteries, which can eventual cause a heart attack.

Source: Oxidized Phospholipids, Lp (a) Lipoprotein, and Coronary Artery Disease, Tsimikas, S., Brilakis, E. S. et al. New England Journal of Medicine, 353:46-57

Vitamin E and respiratory tract infections‏

With cold and flu season approaching, nutrition plays an important role in helping prevent or reduce the incidence and severity of seasonal illness. Research shows that a good multivitamin and extra vitamin E can reduce the incidence of upper respiratory tract infections, especially in the elderly.

Respiratory illnesses, including the common cold, can be debilitating and lead to complications and death in the elderly. A study published in the August 18, 2004, issue of the Journal of the American Medical Association found vitamin E to be protective against upper respiratory infections.

Four hundred fifty-one individuals aged 65 and older at 33 long-term care facilities completed a course of 200 IU of vitamin E per day or a placebo from April 1998 to August 2001. In addition, all of the subjects received a multivitamin that provided 50 percent of the recommended daily allowance for essential vitamins and minerals. The incidence of lower respiratory infections, such as acute bronchitis and pneumonia, and upper respiratory tract infections, including cold, influenza, sore throat, middle ear infection and sinusitis, was documented over the course of the trial.

The subjects who received vitamin E acquired fewer respiratory tract infections than those who did not receive the vitamin. Participants who received the vitamin experienced a 20 percent decreased risk of acquiring the common cold, which accounted for 84 percent of the upper respiratory infections reported. In addition, participants taking vitamin E had fewer colds per person. Although vitamin E showed no significant effect on lower respiratory tract infections, the protective effect of vitamin E supplementation on upper respiratory tract infections observed in this group merits further investigation and suggests important implications for the well-being of the elderly.

Source: Vitamin E and Respiratory Tract Infections in Elderly Nursing Home Residents , Meydani et al, JAMA. 2004;292:828-836

Anti-cancer properties of vitamin E and C‏

Vitamin C has been shown to inhibit the growth of cancer cells in both animal and human studies. There are other studies which show that vitamin C at lower doses can actually stimulate the growth of cancer cells. Linus Pauling has shown that the use of 10 gms of sodium ascorbate can prolong and improve the quality of life in cancer patients. Other researchers have disputed these studies; however, they used straight ascorbic acid. There has been no significant toxicity related to these higher doses of vitamin C except for occasional GI upset. Medical studies are now showing us that calcium ascorbates are actually safer and more effective in patients with cancer. This allows me to recommend higher quality vitamin C at a lower dose in my cancer patients. However, there is still a concern of using vitamin C alone in cancer patients. This is why I always use vitamin C along with a complete and balanced nutritional supplement.

There have been several studies that have shown that vitamin E used in supplementation will inhibit the growth and increase the cell death of various cancers. Research studies are showing that d alpha-tochopherol succinate (natural vitamin E) is the most potent form of vitamin E in inhibiting the growth of cancer cells and causing increased cell death of these cancer cells. The higher antioxidant and biological effect of this natural form of vitamin E has also

been demonstrated in several different studies.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

What if you already have cancer‏?

Many oncologists believe that you have cancer that you should not be taking nutritional supplements. This is a theoretical concern that these supplements may improve the antioxidant defense system of the cancer cells. Since their chemo and radiation therapy uses free radicals and oxidative stress in an attempt to destroy these cells, they do have a concern. However, when you look at the medical research that studied patients who took high-quality, complete and balanced nutritional supplements while receiving their chemo or radiation therapy, the patients did better than those who did not take supplements.

Dr. Kedar Prashad, a radiation therapist from the University of Colorado Medical School, actually reviewed over 90 of these studies. He found that those patients who took nutritional supplements while taking either their chemo or radiation therapy not only tolerated their treatments better, but also responded to them better. He concluded that antioxidant supplements improved the normal cells antioxidant defense system; however, they made the cancer cells more vulnerable to cell death. This is win-win situation for cancer patients. In fact, this has led some major cancer treatment centers like the Cancer Treatment Centers of America in Tulsa, OK and Chicago, IL to give all of their cancer patients antioxidant supplements while receiving their treatments.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Multivitamins and healthy immune function

Adequate nutrient intakes are required for the immune system to function efficiently. A good multivitamin can enhance the immune system by supporting the body's natural defenses on both a structural and cellular level.

A recent article published in the British Journal of Nutrition summarizes the roles of select vitamins and trace elements in immune function.

Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways. Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.

Micronutrients contribute to the body's natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity, and antibody production. Vitamins A, C, E, and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E, and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies.

Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutrients can support the body's natural defense system by enhancing all three levels of immunity.

Source: Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses, Maggini et al, British Journal of Nutrition 2007 Oct; 98 Suppl 1:S29-35.

Antioxidants and chemoprevention‏

Remember the concept of balance. If you have enough antioxidants on board to handle the number of free radicals you are producing, your body (including the DNA nucleus of the cell) are protected. Antioxidants and their supporting nutrients also optimize your body’s natural repair system and natural immune system. So even if you have started down that road to developing a cancer, your body has the best opportunity to either repair or destroy that mutated cell.

Nutritional supplementation is the leading candidate for chemoprevention. Unlike drugs, nutritional supplements are very safe. They can also be taken for a lifetime and are relatively inexpensive. There is going to be a tremendous amount of research using high-quality nutritional supplements for the specific purpose of decreasing your risk of developing all forms of cancer.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Pre-cancerous tumors‏

There have been several studies involving precancerous tumors that occur on the surface of the body. The next step in this multistage process is a full-blown cancer. Researchers have chosen to study cervical dysplasia, which occurs in the cervix of women and luekoplakia in men, which occurs in the mouths of tobacco chewers. It is easier to follow these kinds of precancerous tumors because they appear on the surface of the body. They have given these patients antioxidants in supplementation and then followed their progression. Depending on which study you look at, anywhere from 50 to 70% of these tumors go all the way back to normal.

This has been very encouraging to researchers because it shows that even in the later stages of cancer development the body still has the potential to repair itself if given optimal levels of antioxidants. This is leading to a new concept in medicine called chemoprevention. In other words, preventing the development of cancer is a worthy goal because of the general poor prognosis once you develop cancer. Nutritional supplements are becoming the leading candidate for chemopreventive agents.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Vitamin C and E supplements lower diabetic retinopathy risk‏

Diabetic retinopathy is a leading cause of blindness. It occurs when diabetes damages tiny blood vessels inside the retina (the light-sensitive tissue at the back of the eye). There may be an association between the use of vitamin C and E supplements and a reduced risk of diabetic retinopathy.

A study published in the American Journal of Clinical Nutrition examined 1,353 type 2 diabetics who were diagnosed from 1993 to 1995. Data from these subjects revealed no association of diabetic retinopathy with vitamins C and E from food alone, but a decreased risk was found among those who reported long-term (> 3 years) use of vitamin C or E or multivitamin supplements. Compared to those who did not report supplement use, long-term supplement users experienced a two-fold reduction in the risk of developing diabetic retinopathy.

Although there had previously been evidence of this association from in vitro, animal, and short-term research, this was the first epidemiologic study on retinopathy to show the same protective effect associated with supplemental vitamin C and vitamin E.

Source: Relation between intake of vitamins C and E and risk of diabetic retinopathy in the Atherosclerosis Risk in Communities Study, Millen et al, American Journal of Clinical Nutrition, Vol. 79, No. 5, 865-873, May 2004

Early detection of cancer‏

Most of the success we have had in battling cancer over the past several decades is the result of diagnosing cancers earlier. This is why most physicians encourage their patients to get a mammogram, have a PSA blood test or have a colonoscopy. These tests have been designed to try to diagnose cancers earlier and have them removed before they spread. Remember once cancers have spread or advanced enough to cause symptoms, it is generally too late. Now we have had some improved success with blood-borne cancers like lymphoma and leukemia as well as tumors like testicular cancer; however, cancer deaths continue to rise.

I still would recommend that everyone consider having a colonoscopy every 5 years after the age of 50. Almost all colon cancers begin as benign polyps, which can be removed through the scope before they become cancerous. Occasionally having a mammogram after age 40 is also a good idea; however, I am not sure that an annual mammogram is the best way to go. If you have the opportunity in your area to have thermography, I would take advantage of this testing. Having a complete physical with bloodwork annually after the age of 50 is also a good idea.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Magnesium intake and risk of type 2 diabetes

Recent research has shown a significant association between magnesium intake and the risk of type 2 diabetes.

A meta-analysis recently published in the Journal of Internal Medicine analyzed the association between magnesium intake and the risk of type 2 diabetes. The meta-analysis involved studies of magnesium intake (both from foods only and from foods and supplements) published between 1966 and 2007. Seven studies meeting the criteria were identified, and in total they included 286,668 participants and 10,912 cases. All but one study found an inverse relation between magnesium intake and risk of type 2 diabetes, and in four studies the association was statistically significant. Overall, an increase of 100 mg of magnesium per day resulted in a 15% reduction in overall risk of type 2 diabetes.

Based on these studies, magnesium intake is inversely associated with incidence of type 2 diabetes. This finding suggests that increased consumption of magnesium from supplements and foods such as whole grains, beans, nuts, and green leafy vegetables may reduce the risk of type 2 diabetes.

Source: Magnesium intake and risk of type 2 diabetes: a meta-analysis, Larsson and Wolk, J Intern Med. 2007 Aug;262(2):208-14

Cancer a multistage process‏

Dr. Don Mallins, a biochemist form Seattle, reported a new method of identifying structural changes in the DNA of breast tissue. Dr. Mallins noted structural changes in breast tissue as he followed normal breast tissue to metastatic breast cancer in all of its developmental stages. Dr. Mallins concluded that it was oxidative stress as the root cause of damage to the DNA of breast tissue that he had observed, which eventually led to the development of breast cancer.

All cancer researchers now agree that cancer is a multistage process that usually takes decades to develop. In adults cancer can take 20 or even 30 years to develop from the initial mutation of the DNA to becoming a full-blown cancer. In children this process may progress much more rapidly because of the rapid turnover of the cells.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

The root cause of cancer — oxidative stress?‏

Researchers today all agree that cancers develop in adults over decades. You don’t just wake up one day and have cancer. It is the result of small changes that occurs over years and years. Dr. Peter Korvacic states after a major review of the medical literature:

“Of the numerous theories that have been advanced, oxidative stress is the most comprehensive, and it has stood the test of time. It can rationalize and correlate most aspects associated with the development of cancer.”

Researchers have shown that when the DNA nucleus of the cell is exposed to excessive free radicals that it can cause mutation or damage to the DNA. When this cell replicates, this mutation is carried to each newly developed cell. Then more oxidative damage can occur and this vicious cycle can continue to the point where a true cancer eventually develops.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Whey improves insulin response in type 2 diabetics‏

In type 2 diabetics, whey added to high-GI meals may increase insulin secretion and improve blood glucose clearance after a meal. This can be of significant benefit to those with reduced insulin secretion and/or compromised blood glucose regulation.

In a study published in the American Journal of Clinical Nutrition, researchers evaluated whether supplementation of high-glycemic meals (GI) with whey proteins would increase insulin secretion and improve blood glucose control in type 2 diabetics.

Subjects with type 2 diabetes were served a high-GI breakfast and lunch supplemented with whey on one day, and lean ham and lactose on another day.

When whey was included in the meal, insulin responses were significantly higher for both breakfast and lunch than when it was not included. In addition, blood glucose response was significantly reduced after lunch with the inclusion of whey.

In type 2 diabetics, whey added to high-GI meals may increase insulin secretion and improve blood glucose clearance after a meal. This can be of significant benefit to those with reduced insulin secretion and/or compromised blood glucose regulation.

Source: Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects, Frid et al, American Journal of Clinical Nutrition, Vol. 82, No. 1, 69-75, July 2005

Cancer — a major fear‏

Cancer is the second leading cause of death in the US and Canada. There are nearly 1.5 million new cases of cancer diagnosed each year and nearly 550,000 individuals who die from cancer each and every year in the US alone. There is nothing that concerns my patients more than the concern that they may develop cancer. Since President Nixon declared war on cancer, the health care community has spent billions every year in research only to see cancer rates and deaths increase year after year.

The next several Health Nuggets will address the potential cause of cancer and give you a better understanding of the strategies necessary to decrease your risk of developing cancer. Even if you already have been diagnosed with cancer, you will be given direction on what you can do to give yourself the absolute best chance of having victory over your cancer. It is certainly a subject that interests us all.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Healthy lifestyles can decrease all causes of inflammation‏

When you look at all the causes of inflammation of your arteries that I have detailed over the past several Health Nuggets, they all can be significantly decreased, if not eliminated, by firmly establishing healthy lifestyles. When you combine a healthy diet, modest exercise, and nutritional supplementation, you can see the following health benefits:

1. Improve Insulin Sensititivity
2. Decrease Oxidized LDL Cholesterol
3. Lower High Blood Pressure
4. Improve Cholesterol Levels
5. Decrease Risk of Diabetes
6. Lower Homocysteine Levels
7. Establish a Healthy Weight

Healthy lifestyles and becoming proactive in protecting your health is your best option to decrease your risk of heart disease or even reverse hardening of your arteries.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

High glycemic index diets increase the risk of age-related macular degeneration

A new study published in the American Journal of Clinical Nutrition examined the association between dietary glycemic index and the 10 year incidence of AMD in the Blue Mountain Eye Study population.

This was a population-based study with 3,654 participants over 49 years of age. Volunteers were examined at the beginning (1992-1994); then were reexamined after 5 years and again after 10 years.

Over 10 years, 208 of the participants developed early AMD. After adjusting for age, smoking, other risk factors, and dietary constituents, a higher average dietary glycemic index was associated with an increased 10 year risk of early AMD. Conversely, a greater consumption of cereal fiber and breads and cereals (predominantly lower glycemic index foods such as oatmeal) was associated with a reduced risk of early AMD. No relation was observed with advanced AMD.

The research suggests that a high-glycemic-index diet is a risk factor for early AMD, and low-glycemic-index foods such as oatmeal may protect against early AMD.

Source: Dietary glycemic index and the risk of age-related macular degeneration, Kaushik et al, American Journal of Clinical Nutrition, Vol. 88, No. 4, 1104-1110, October 2008

Heart disease remains our #1 killer‏

In 1980, heart attacks were the number one cause of death in the US and Canada. In spite of an unprecedented campaign to lower cholesterol via statin drugs over the past generation, heart attacks are still the #1 cause of death in the US, Canada, and now the industrialized world. In fact heart attacks are responsible for over 750,000 deaths in the US alone each and every year. You would think that researchers would read their own press releases and realize that heart disease is NOT the result of too much cholesterol floating around your blood stream. Instead they have come to the conclusion that we just have not lowered LDL cholesterol levels enough.

A panel of 12 cardiologists met over 2 years ago and concluded that we need to lower LDL cholesterol below 100 and some believed that it would be better if LDL cholesterol was less than 70. It should interest you that 11 of the 12 cardiologist involved in this panel according to USA Today were on the payroll of the pharmaceutical industry. How convenient. In my experience, 98% of my patients would now need to take statin drugs. The New York Times stated that we should consider putting statin drugs into our drinking water.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Serious or Competitive Athlete Part 2 - Nutrient Timing

November 2008

This issue of the Healthy for Life Newsletter is going to focus on what type of macronutrients a serious or competitive athlete should be supplying to their body for maximum or optimal performance and when it should be consumed for optimal recovery—nutrient timing. Most individuals who are exercising are doing so to lose or control weight. In this case, it is best to just eat a healthy diet, establish a modest exercise program and provide cellular nutrition through supplementation (Healthy for Life Program located www.releasingfat.com). However, many amateur and even professional athletes are more concerned about peak or optimal performance. Therefore, in this issue you will learn how you can take advantage of the metabolic effects of exercise and nutrient timing to optimize muscle strength, growth and recovery.

Source

This newsletter has been written by Ray D. Strand, M. D. who is a family physician who has been involved in a private family practice for over 30 years. For the past 12 years, he has focused his practice on nutritional and preventive medicine. He has written several best selling books like What Your Doctor Doesn't Know about Nutritional Medicine, Death by Prescription, and Healthy for Life. He has lectured across the US, Canada, Australia, New Zealand, Malaysia, and Singapore on preventive and nutritional medicine. He has also appeared on many radio and television shows.

His primary focus is to guide and educate those individuals who desire to become more proactive in protecting their health or regaining their health. His "online" medical practice is located at www.drraystrand.com*** where he shares a wealth of information in regards to those healthy lifestyles that have been shown to truly protect your health or even allow you to regain your health if you have already lost it. Members of his "online" medical practice also have personal access to Dr. Strand via email and phone consults at a very reasonable fee. Members also have access to his specific nutritional recommendations for over 100 different diseases and his bi-monthly newsletter.

There is so much information that is now available on the Internet today and it is hard to know what is true and what is not. Dr. Strand's mission is to be that health care provider that you can trust.

On his website, he also shares his clinical experience along with his extensive research of the medical literature in the following forms:

* Specific Recommendations
* Healthy Lifestyles
* Newsletters
* Health Nuggets

Treating elevated homocysteine levels‏

When I encounter patients with elevated homocysteine levels above 10 or 12 micromols/L, I encourage them to start high quality, complete and balanced nutritional supplements that contain at least 1,000 mcg of folic acid, 100 to 200 mcg of vitamin B12, and at least 50 mg of vitamin B6. If my patients are already taking this level of these B vitamins and their homocysteine levels are still elevated, I will add Betaine or Trimethylglycine (TMG). I will gradually increase the dose from 1 gram to even 6 grams in order to get their homocysteine levels at least below 8 micromols/L and hopefully below 6.5 micromols/L.

Some physicians who understand the seriousness of elevated homocysteine levels will sometimes prescribe very high doses of B vitamins. I have not had that much success with this approach. However, I don’t mind increasing the B vitamins as long as they also are adding significant levels of Betaine (TMG). You should have your homocysteine rechecked after 2 to 3 months on either B vitamins or Betaine to be sure your homocysteine level has come down into that safe range. If not, you need to add more Betaine (TMG) up to 6 grams daily in order to reach that goal.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Decreased antioxidant levels increase risk of age-related macular degeneration with exposure to sunlight

The journal Archives of Ophthalmology recently reported that having reduced plasma antioxidant levels and increased exposure to sunlight increases the risk of neovascular, or advanced age-related macular degeneration (AMD).

In a recent study (titled the European Eye Study), over 4,400 participants over age 65 were analyzed for the presence of macular degeneration. Their blood plasma was evaluated for vitamins C and E, the carotenoids lutein and zeaxanthin, and the mineral zinc. Each individual also completed a questionnaire regarding their typical exposure to sunlight. This was used to estimate blue light exposure from visible light, which is known to contribute to the development of macular degeneration.

Early stage macular degeneration was detected in 2,182 participants, and 101 had the advanced form of the disease. The research found no association between blue light exposure and early macular degeneration. However, among participants in the lowest quartile (25 percent) of serum vitamin C, zeaxanthin, vitamin E and zinc, exposure to blue light significantly increased the risk of advanced macular degeneration.

Source: Sunlight exposure, antioxidants, and age-related macular degeneration; Fletcher et al; Arch Ophthalmol 2008 Oct;126(10):1396-403

What are normal homocysteine levels?‏

The medical literature has shown us that a homocysteine level below 6.5 micromols/L is a safe level. As the homocysteine level rises above this level the risk of cardiovascular disease will increase. The higher these levels the greater your risk of having a heart attack or stroke. Most labs report a normal homocysteine should be in the range of 5 to 12 or even 15 micromols/L. If your homocysteine level is above 12 micromols/L, you are in serious trouble. There are now even studies that show that individuals with elevated homocysteine levels are also at greater risk of developing several different kinds of cancers and even Alzheimer’s dementia.

The main point you must remember that the lower your homocysteine level the better. You certainly would want to see your homocysteine level below 6.5. The lower the better is the key when it comes to homocysteine levels. The next Health Nugget will tell you how you can lower your homocysteine level.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Homocysteine‏

Everyone seems to know their cholesterol level and maybe even their HDL (good) cholesterol and LDL (bad) cholesterol. However, very few are aware of their homocysteine level. Yet, elevated homocysteine levels alone have been shown to be the cause of nearly 15% of every heart attack and stoke in the US and around the world. Homocysteine is the by-product of protein metabolism (methionine) and normally is broken down into a benign and safe product. However, primarily because of a deficiency in B vitamins like vitamin B6, B12, and folic acid, homocysteine levels can rise to dangerous levels. Elevated homocysteine levels cause a tremendous amount of inflammation of our arteries. As you have learned, cardiovascular disease is the result of inflammation of our arteries and is not the result of too much cholesterol in our blood stream.

For pennies a day, supplementation with vitamin B6, B12, and folic acid can significantly decrease our homocysteine levels into a safe range nearly 70% of the time. Since there is not a pharmaceutical drug that can accomplish this goal, physicians do not pay as much attention to this problem as they should. I certainly want my patients with elevated homocysteine levels to reduce those levels as best they can through supplementing their diet. I definitely want my patients to have low homocysteine levels—not high homocysteine levels.

Lutein and zeaxanthin may improve visual performance and reduce the effects of glare

The carotenoids lutein and zeaxanthin are most commonly linked to protection from age-related macular degeneration (AMD). In a new study conducted at the University of Georgia, lutein and zeaxanthin were found to reduce the harmful effects of glare on a test group of people with normal eyesight.

Healthy subjects with an average age of 23.9 were assigned to receive daily supplements of lutein (10 mg) and zeaxanthin (2 mg) for six months. The subjects' eyes were then tested for the effects of glare as experienced in everyday situations, including being outdoors on bright days, lengthy sessions of looking at a computer monitor, and nighttime exposure to oncoming headlights.

Following six months of supplementation, the participant's average macular pigment optical density (MPOD) increased significantly from the average value at the beginning of the study. MPOD is a measure of the eye's ability to filter short-wave light.

After testing the subjects for their performance in visual tasks following glare, researchers concluded that four to six months of supplementation with lutein and zeaxanthin significantly reduced the detrimental effects of the exposure and improved visual performance.

Source: Macular pigment and visual performance under glare conditions, Stringham and Hammond, Optom Vis Sci 2008 Feb;85(2):82-8

Dr. Kilmer McCully‏

In the early 1970”s, Dr. Kilmer McCully, who was a pathologist at Harvard, reviewed two autopsies of young boys who had died of a heart attack. This was very concerning since one of the boys was 7 and the other was only 3 years old. He observed that their arteries were as hardened as an 85 year old man’s arteries that had severe atherosclerosis (hardening of the arteries). These boys had a congenital disease known as homocystinuria. They did not have the ability to break down homocysteine into more benign products. Their homocysteine levels were extremely high. Most of these children never see their teenage years because they die prematurely from a heart attack or stroke.

This led Dr. Kilmer McCully to postulate that maybe normal individuals who may have slightly elevated homocysteine levels over a lifetime might be at greater risk themselves of having a premature heart attack or stroke. Several clinical trials over the years have shown that Dr. McCully was right. Elevated homocysteine levels, which can cause a tremendous amount of inflammation in our arteries, are an independent risk factor for developing a heart attack or stroke.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Type 2 Diabetes Mellitus is reversible‏

I have personally documented over 50 patients in my practice that had type 2 diabetes mellitus that were not only able to control their diabetes and get off their medications, but were also able to totally reverse their diabetes. Now not everyone who has diabetes is able to reverse their disease. However, after firmly establishing the healthy lifestyles promoted in the Healthy for Life Program (www.releasingfat.com), many of my diabetic patients were able to reverse their disease. This was documented by the fact that their fasting blood sugar, glucose tolerance test, and their hemoglobin A1C (a measure of the amount of sugar in a red blood cell) all returned to normal off of all diabetic medication.

Now it took my diabetic patients a minimum of 18 to 24 months on the Healthy for Life Program to accomplish this goal. This gives great hope to so many of my patients who are just becoming diabetic. It allows them to significantly slow down the aging process. Just think what you can do if you firmly establish these new, healthier lifestyles that improve insulin resistance before you become diabetic. I personally believe that the Healthy for Life Program is the answer to the diabetes and obesity epidemics.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

American Academy of Pediatrics increases vitamin D recommendations

On Monday, the American Academy of Pediatrics issued a press release regarding a new clinical report titled "Prevention of Rickets and Vitamin D Deficiency in Infants, Children, and Adolescents." In this new report, the AAP has updated the amount of vitamin D they formally recommend for children from 200 IU per day to 400 IU per day.

"We are doubling the recommended amount of vitamin D children need each day because evidence has shown this could have life-long health benefits," said Frank Greer, MD, FAAP, chair of the AAP Committee on Nutrition and co-author of the report. "Supplementation is important because most children will not get enough vitamin D through diet alone."

This updated recommendation is largely based on data from clinical trials performed since 2003 (when the original recommendation of 200 IU per day was given). This new data has demonstrated not only a wide safety margin for vitamin D supplementation, but also a surprising occurrence of vitamin D deficiency, particularly in exclusively breastfed infants who are not supplemented with vitamin D.

"Breastfeeding is the best source of nutrition for infants. However, because of vitamin D deficiencies in the maternal diet, which affect the vitamin D in a mother's milk, it is important that breastfed infants receive supplements of vitamin D," said Carol Wagner, MD, FAAP, member of the AAP Section on Breastfeeding Executive Committee and co-author of the report. "Until it is determined what the vitamin D requirements of the lactating mother-infant dyad are, we must ensure that the breastfeeding infant receives an adequate supply of vitamin D through a supplement of 400 IU per day."

Quotations taken from the formal AAP press release available at http://www.aap.org/pressroom/nce/nce08vitamind.htm

To review the new clinical report in its entirety, please visit http://www.aap.org/new/VitaminDreport.pdf

Diabetes is a choice‏

I personally believe that over 90% of the cases of type 2 diabetes mellitus can and should be prevented. Even if you have a strong family history of diabetes, it still can be avoided. There is no doubt that many people are more susceptible to developing diabetes. However, it is not inevitable that you will develop diabetes if you have a strong family history, are Black or Hispanic, or even have early signs or prediabetes. You have a choice. The choice is yours. Does it take motivation? Certainly it does; however, you are still in control.

The clinical trials we have just completed have taken patients who had prediabetes and allowed them to "tip back" into a normal metabolic state. If these individuals continue to incorporate these new, healthier lifestyles, they will continue to do well and significantly decrease their risk of becoming diabetic. It is truly a choice.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Clinical trials prove Healthy for Life Program is effective‏

I have just completed a clinical trial using my 12-Week Healthy for Life Program at the University of Colorado Medical School. This clinical trial was done by Holly Wyatt, an endocrinologist, and it was done under the guidelines and direction of the FDA (IRB). 53 participants with insulin resistance completed the study. They enrolled in the 12-Week Online Healthy for Life Program, received high-quality nutritional supplements, began a modest exercise program, and learned to eat a healthy diet. Meal and snack replacements were also used as a behavioral modification tool and they did not spike their blood sugars and contained those good fats. Here are the results:

• They had an average weight loss of 13 pounds and their BMI or Body Mass Index decreased over 2 points and their waist size went down an average of 2 ½ inches.
• Both their systolic and diastolic blood pressure dropped 10 points.
• Total cholesterol dropped 7% (previous study they dropped 17%) and LDL and triglyceride levels also dropped between 10 and 27%.
• Insulin sensitivity improved over 15%
• Blood insulin levels dropped an amazing 47% over the 12 weeks of the study.

All the participants who completed the 12-Week Healthy for Life Program were able to “tip back” into a normal metabolic state and reverse the health consequences of insulin resistance.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Oily fish intake and dietary omega-3s may improve eye health

According to new research, eating one portion per week of fish rich in omega-3 fatty acids may reduce the risk of age-related macular degeneration (AMD) by over 50 percent.

Fish intake, the major source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may reduce the risk of age-related macular degeneration (AMD). There are two types of AMD: wet and dry. Of these two types, wet AMD is the primary cause of vision loss.

In a study recently published in the American Journal of Clinical Nutrition, researchers recruited 105 people (age 65 and over) with wet AMD and 2170 healthy people to act as controls, then compared their dietary habits using questionnaires. The scientists then investigated the association of oily fish and dietary DHA and EPA with wet AMD.

Compared to people who consumed less than one portion of fish per week, participants who consumed at least one serving of oily fish per week had a 50 percent reduction in risk of developing wet AMD. In addition, people who got at least 300 mg per day of DHA and EPA were 68 and 71 percent less likely to have wet AMD than those with lower consumptions.

The results of this study support previous research indicating a protective benefit of omega-3s against the onset of AMD. The benefit may be due in part to their important role in the layer of nerve cells in the retina.

Source: Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration; Augood et al; American Journal of Clinical Nutrition, Vol. 88, No. 2, 398-406, August 2008

Treating insulin resistance‏

One develops insulin resistance as the result of their poor lifestyles. When you combine the All-American diet with inactivity, you slowly become less and less sensitive to your own insulin. Over time you develop insulin resistance. Since it is our poor lifestyles that get us into this problem, it makes common sense that firmly establishing healthy lifestyles could get us out of this situation. I spent three years researching the medical literature in regards to insulin resistance. The result of that research was my book Healthy for Life [Real Life Press 2005]. My research showed that there was a triad of healthy lifestyles that all improved insulin sensitivity from a different mechanism. When you firmly establish these healthy lifestyles, you give yourself the absolute best chance of reversing insulin resistance and “tipping back” into a normal metabolic state.

I have established an online 12-Week Healthy for Life Program located at www.releasingfat.com to help my patients and any one who wants to become more proactive in protecting or regaining their health. It is really a behavioral modification program designed to take my patients by the hand and guide them into these new, healthier lifestyles that improve insulin sensitivity. My patients are excited when they learn that they never have to go hungry, they feel great, have more energy, their health parameters improve, and they begin losing weight and are not even trying. Even if you have a strong family history of diabetes, I personally feel that you can prevent becoming diabetic over 90% of the time by just living a healthy life.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Low vitamin D levels lead to poor physical performance in the elderly‏

In a recent study, researchers examined the association between vitamin D status and physical performance. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels.

In addition to its role in bone health, vitamin D is thought to play a role in musculoskeletal function. In a recent study, researchers examined the association between vitamin D status and physical performance in a sample of 976 persons over the age of 65. The physical performance of the subjects was analyzed using a short physical performance battery (SPPB) and handgrip strength. The SPPB tests included walking speed, ability to stand from a seated position, and ability to maintain balance in progressively more challenging positions.

Over 28% of the women and 13% of the men had vitamin D levels low enough to be considered a deficiency. Nearly three-fourths of the women and over half of the men had vitamin D levels that were considered insufficient. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels. The finding remained valid after taking into consideration other factors (such as season of the year and physical activity levels).

Given the high prevalence of vitamin D deficiency in older populations, additional studies examining the association between vitamin D status and physical function are needed. Current vitamin D recommendations are based on its role in bone health, although emerging research indicates vitamin D may also play important roles in preservation of muscle strength and physical function, as well as potential preventative roles in conditions such as cancer.

Source: Association Between Vitamin D Status and Physical Performance: The InCHIANTI Study, Houston et al, The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 62:440-446 (2007)

Early signs of insulin resistance‏

When I began to appreciate the serious consequences of insulin resistance, I had a tremendous advantage over the clinical researchers who were located in the major medical centers of our country. I had been doing annual physicals in the police department, fire department, and sheriff department and all of their employees for over 20 years. When I would see one of these individuals who had develop prediabetes or diabetes, I could look back at years and years of physicals and labwork that I had done. There was a very typical pattern that was evident and I became very familiar with the early signs of insulin resistance. I then began to look for these earlier signs of insulin resistance in all my patients.

* Elevated Blood Pressure—I became concerned when there blood pressure was greater than 130/85.

* Low HDL or good cholesterol—I became concerned when women had an HDL less than 50 or men less than 40.

* High Triglyceride Level—I became concerned when this level began to rise even if it was still in the normal range. I would do a ratio and divide their triglyceride level by their HDL cholesterol, which was an indirect measure of insulin levels. I became concerned when this ratio was greater than 2.

* Expanding Waist Size—I became concerned when women had a waist size greater than 32 to 33 inches and men had a waist size greater than 36 to 37 inches.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Earlier treatment for diabetes‏

You don’t just wake up one morning and have diabetes. It is a progression of events that occurs of years, if not decades. Ninety percent of our diabetics today start by developing insulin resistance, which eventually leads to prediabetes and then to full-blown diabetes. As you have been learning, as soon as you “tip over” into this abnormal metabolic state called the metabolic syndrome, your arteries begin aging much faster than normal. By waiting until the patient becomes diabetic, it is simply too late. In August of 2008, the consensus conference I discussed in the last Health Nugget strongly recommended that we begin treating patients with prediabetes with intensive lifestyle management. This is a major step in the right direction. However, physicians must begin to recognize the early signs of insulin resistance and begin to intervene with aggressive lifestyle management even before they become prediabetic.

The Centers for Disease Control (CDC) has projected that over one-third of the children born after the year 2000 will develop diabetes sometime during their lifetime. If they happen to be Black, Hispanic, or Native American, the CDC projects that nearly 50% of the children will become diabetic. When you consider that diabetes is the leading cause of amputation, kidney failure, blindness, and neuropathy, the strain this projection will place on our health care system and society in general is tremendous. The answer is encouraging individuals to become proactive in protecting their health by firmly establishing these new, healthier lifestyles that improve insulin sensitivity.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Treat prediabetes‏

Over 50 million people in the United States alone have prediabetes. In August of 2008 a consensus conference involving the American College of Endocrinology convened in Maryland. Dr. Handelsman, chair of the consensus conference said, “We felt we had to come out with some type of recommendation for how to treat these patients who had prediabetes.” Dr. Daniel Einhorn, medical director of the Scripps Whittier Institute for Diabetes in La Jolla, California stated, “Nothing else matches intensive lifestyle management in reducing the complications of prediabetes.”

Here are the first major recommendations for the treatment of patients who fall into this category of having prediabetes. Previously, physicians have been advised to just follow these patients and when they develop diabetes to begin their treatment. What is interesting is the fact that when this conference looked at all the evidence that was available from our previous clinical trials, aggressive lifestyle management was the absolute best way to treat these patients. Drug use was just not near as effective in reducing the complications of prediabetes as were lifestyle changes.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Cardiovascular disease and diabetes‏

Eighty percent of diabetic patients today will die prematurely from a cardiovascular event like a heart attack, stroke, or ruptured aneurysm. This was true in 1970 and is true today. In spite of all our medication and present treatments for diabetes, we have not been able to change this horrible statistic. Now it is true that we are able to decrease the risk of what is referred to as microvascular disease like diabetic retinopathy and neuropathy. However, we have not been able to decrease the risk of major cardiovascular disease. Why is this happening?

As you have been learning in prior Health Nuggets, our arteries begin aging much faster than they should as soon as you develop insulin resistance. It may be 10 to 15 years before you actually develop diabetes. Clinical trials have shown that the day we actually diagnose a patient in our office as being diabetic that 60% of them already have major cardiovascular disease. Now that they are diabetic, their arteries will actually begin to age even faster. Physicians are behind the eight ball and are really intervening with their traditional treatments too late. The answer to this dilemma is to begin treatment earlier before the patient actually becomes diabetic.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Insulin resistance leads to diabetes‏

The overwhelming majority of patients who have insulin resistance will eventually develop diabetes. When a patient becomes insulin resistant, the body compensates for this situation by making more and more insulin. As blood insulin levels rise, the patient literally “tips over” into this abnormal metabolic state called the metabolic syndrome. As long as the patient continues to make enough insulin to compensate for the fact that they just aren’t as sensitive to their insulin as they once were, the blood sugar remains normal. However, over time the body just can’t keep making that much insulin and insulin levels will eventually begin to drop. When this happens, blood sugars will begin to rise. Initially they will have elevated fasting blood sugars that indicate prediabetes (blood sugar levels from 100 mg/dl [5.5 mmol/L] to 125 mg/dl [6.9 mmol/L]. Then over time most of these individuals will develop full-blown diabetes mellitus (fasting blood sugar greater than 125 mg/dl [6.9 mmol/L].

This is the pattern seen in over 90% of the diabetic patients today. Patients will show signs of insulin resistance 10 to 15 years before they actually become diabetic. The problem is the fact that as soon as a patient develops insulin resistance their arteries begin to age much faster than they should. This is understandable when you begin to realize all of the metabolic changes that accompany this abnormal metabolic state. Most physicians do not treat early insulin resistance because there is no drug approved by the FDA in this situation. Physicians are trained to wait until the patient develops one or more of the consequences of insulin resistance like high blood pressure, elevated cholesterol, diabetes, or heart disease before they begin to treat the patient with drugs.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Fish oil lowers heart rate‏

There is significant evidence that omega-3 fatty acids have a beneficial effect on heart arrhythmias (irregular heart beat), which can lead to a decreased risk of death from cardiovascular disease. New analyses indicate that regular fish oil intake could correspond to as much as a 5% reduction in population-wide sudden deaths.

A meta-analysis published in the journal Circulation further confirms the association between omega-3 fatty acids and heart health. Researchers from the Harvard School of Public Health compiled statistical data from thirty studies published from 1996 to 2005. These studies involved nearly 1,700 individuals treated with fish oil or placebo for up to one year. The average combined dose of EPA and DHA was 3.5 grams/day for an average of 8 weeks.

The overall estimated change in heart rate of those treated with fish oil was 1.6 beats per minute. The reduction in heart rate was even greater in trials where the participants had higher baseline heart rates. In those studies, treatment with fish oil resulted in a decreased heart rate of 2.5 beats per minutes. There was no evidence of a dose-response effect, and heart rate was not significantly different between higher and lower doses compared with placebo.

Although the overall effect of fish oil on heart rate appears small, researchers estimate that on a population-wide basis this could correspond to as much as a 5% reduction in sudden death.

Source: Effect of fish oil on heart rate in humans. A meta-analysis of randomized controlled trials. Mozaffarian D, Geelen A, Brouwer IA, Geleijnse JM, Zock PL, Katan MB. Circulation 2005;112:1945-1952.

Killer fat‏

Central weight gain is a hallmark sign of insulin resistance. Even though not everyone who develops insulin resistance will also have central weight gain, approximately 85 to 90% will gain a significant amount of weight around their middle. This is why physicians are beginning to take out their tape measure during an annual physical exam, instead of just weighing their patients. Central weight gain is associated with elevated blood pressure, elevated triglyceride levels, low HDL or good cholesterol, high total and LDL or bad cholesterol, along with an increase risk of developing clots (increased fibrinogen levels).

Another hallmark sign of central weight gain is a tremendous increase in the amount of inflammation you have in your arteries. Central fat releases a tremendous amount of inflammatory products. Your highly sensitive C - reactive protein (hsCRP), which measures inflammation in your arteries and is a very good indicator of having a higher risk of a heart attack, can rise significantly. You can see why I am so concerned when a patient who comes into my office for their annual physical and is showing signs of an expanding waist size. All you have to do is take out a tape measure and measure 1 inch below your belly button and over the top of your hips. This is the best measurement for central abdominal fat. Women should become concerned when this gets above 32 to 33 inches and men should become concerned when it gets above 36 to 37 inches.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Central obesity - killer fat‏

One of the hallmark signs of the metabolic syndrome is central weight gain. I become very concerned when I note that a patient’s waist size has expanded. I become concerned when a woman has a waist size greater than 32 to 33 inches or a man has a waist greater than 36 inches. I measure the waist an inch below the belly button and across the top of the hips. The reason I become concerned is because this is an early sign that my patients are beginning to develop insulin resistance. This central weight gain is associated with all the other problems regarding the metabolic syndrome. When a woman’s waist size is over 34 ½ inches or a man’s waist size is over 40 inches, the metabolic syndrome may already exist.

Once patients have developed the metabolic syndrome, their arteries begin aging a third faster than they should. This is why physicians are now beginning to refer to this unusual weight gain around their middle as “Killer Fat.” This weight gain is associated with all these risk factors for developing cardiovascular disease. Another important recent finding is that this central obesity, by itself, creates a tremendous amount of increased inflammation in our arteries.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Hyperinsulinemia is an independent risk factor for heart disease‏

Several clinical studies show, and all researchers agree, that elevated insulin levels (Hyperinsulinemia) present independent risk factors for heart disease. When you consider all of the abnormal health risks that are the direct result of increasing levels of insulin in your body, it is easy to realize why this is true. As insulin resistance increases, the body compensates for this situation by simply making more and more insulin. These elevated insulin levels cause our arteries to age much faster than they should. One of the main reasons is that high insulin levels within our blood stream can actually cause inflammation. When you consider the constellation of problems related to the metabolic syndrome, you can see why high insulin levels are not desirable.

Because of our poor eating habits and lack of exercise in the US, Canada, and throughout the world, more people are developing insulin resistance. Clinical studies now show that nearly 25% of the adult population in the US and Canada now has metabolic syndrome. Another 25% of the population is on the way to developing the metabolic syndrome. My book Healthy for Life [Real Life Press 2006] details this problem and presents the solution to people who would like to avoid this problem or possibly reverse it if they already have it.

All my books are available at http://www.drraystrand.com/.

Also consider checking out my Online 12-Week Healthy for Life Program at http://www.releasingfat.com/.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Higher vitamin E intake associated with lower lung cancer risk‏

New research indicates that higher intakes of vitamin E in the forms of alpha, beta and gamma-tocopherol may be associated with a reduced risk of lung cancer. In this study population, Vitamin E as alpha-tocopherol reduced the risk of lung cancer by as much as 61 percent.

Higher vitamin E intake associated with lower lung cancer risk

A study published in the September 1, 2008, issue of the International Journal of Cancer evaluated the effect of alpha, beta, gamma and delta tocopherols on lung cancer risk. Until recently, studies of vitamin E and cancer have focused on the alpha-tocopherol form of the vitamin. However, the lesser known fractions (in particular gamma-tocopherol) have increasingly been the subject of scientific research.

In an on-going study of 1,088 incident lung cancer cases and 1,414 healthy controls, researchers studied the associations between four tocopherols (alpha-, beta-, gamma-, and delta-tocopherol) in the diet and lung cancer risk. Higher intakes of alpha, beta and gamma-tocopherols were found to be associated with a reduced risk of lung cancer. When groups with the highest and lowest alpha-tocopherol levels were compared, those with intakes in the highest 25 percent showed a 61 percent reduction in lung cancer risk. For both beta-tocopherol and gamma-tocopherol, subjects whose intake was highest experienced a 44 percent lower risk compared to the lowest intake groups. No significant association was observed between delta-tocopherol and lung cancer risk.

Since this is the first report of the independent associations of the four forms of dietary tocopherols (alpha-, beta-, gamma- and delta-tocopherol) on lung cancer risk, the researchers suggest further research concerning the various forms of vitamin E and cancer risk.

Source: Dietary alpha-, beta-, gamma- and delta-tocopherols in lung cancer risk, Mahabir et al, Int J Cancer 2008 Sep 1;123(5):1173-80

The metabolic syndrome‏

Dr. Gerald Reavens, a physician and researcher from Stanford University, identified a constellation of problems individuals develop when they become less and less sensitive to their own insulin. This is referred to as insulin resistance. When the body becomes less sensitive to its own insulin, it compensates for this situation by actually making more and more insulin. As blood insulin levels begin to rise (hyperinsulinemia), you literally “tip over” into an abnormal metabolic state, which is referred to as the metabolic syndrome. These individuals usually develop:

- Central Obesity
- High Blood Pressure
- Elevated triglyceride levels (the other fat in the blood)
- Elevated VLDL cholesterol (or the very “bad” cholesterol because it is even easier to oxidize and cause inflammation of your arteries)
- Low HDL or “good” cholesterol
- Increased clotting of your blood
- Polycystic ovarian disease in women
- Sleep Apnea
- Reflux
- Very high risk of developing heart disease and diabetes

You can see why Dr. Reavens has reported that individuals who have metabolic syndrome have a 20-fold increased risk of having a heart attack.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Serious or Competitive Athlete Part 1—Energy Production

September 2008

This month's newsletter is focused on energy production within the cell and is primarily aimed at the serious or competitive athlete. However, this information is also critical for anyone who has an exercise program. So much has been written in the literature about the use of high-glycemic carbohydrates as the key for those competitive athletes. I am going to present cutting-edge information in regards to the best way to nourish your body to optimize performance and recovery. Even though there are not many clinical trials that have used low-glycemic meals in athletes, the evidence I present is very compelling. This information is critical for any serious athlete or athletic team.

Source

This newsletter has been written by Ray D. Strand, M. D. who is a family physician who has been involved in a private family practice for over 30 years. For the past 12 years, he has focused his practice on nutritional and preventive medicine. He has written several best selling books like What Your Doctor Doesn't Know about Nutritional Medicine, Death by Prescription, and Healthy for Life. He has lectured across the US, Canada, Australia, New Zealand, Malaysia, and Singapore on preventive and nutritional medicine. He has also appeared on many radio and television shows.

His primary focus is to guide and educate those individuals who desire to become more proactive in protecting their health or regaining their health. His "online" medical practice is located at www.drraystrand.com*** where he shares a wealth of information in regards to those healthy lifestyles that have been shown to truly protect your health or even allow you to regain your health if you have already lost it. Members of his "online" medical practice also have personal access to Dr. Strand via email and phone consults at a very reasonable fee. Members also have access to his specific nutritional recommendations for over 100 different diseases and his bi-monthly newsletter.

There is so much information that is now available on the Internet today and it is hard to know what is true and what is not. Dr. Strand's mission is to be that health care provider that you can trust.

On his website, he also shares his clinical experience along with his extensive research of the medical literature in the following forms:

* Specific Recommendations
* Healthy Lifestyles
* Newsletters
* Health Nuggets

Maternal vitamin D status during pregnancy influences childhood bone mass

New research shows that pregnant mothers with inadequate vitamin D levels may negatively influence the long-term bone health of their children.

Vitamin D status is often poor in women of childbearing age, and evidence suggests that the risk of bone fracture (due to osteoporosis) in adulthood could be determined partly by environmental factors during pregnancy and early childhood. A recent study investigated the effect of maternal vitamin D status during pregnancy on childhood skeletal growth.

In a longitudinal study, researchers studied 198 children born in 1991 and 1992. Body build, nutrition, and vitamin D status of the mothers were examined during pregnancy, and the children were examined at age 9 to correlate the original maternal characteristics to their current body size and bone mass.

Forty-nine (31%) mothers had insufficient vitamin D levels, while another 28 (18%) had deficient levels during late pregnancy. Inadequate vitamin D in mothers during late pregnancy was associated with reduced whole-body and lumbar spine bone mineral content in children at age 9.

Maternal vitamin D insufficiency is common during pregnancy and now looks to be associated with reduced bone-mineral accumulation in offspring during childhood. Vitamin D supplementation of pregnant women, especially during winter months, could lead to improved bone health and a long-term reduction in the risk of osteoporosis in their children.

Source: Maternal vitamin D status during pregnancy and childhood bone mass at age 9 years: a longitudinal study, Javaid et al, Lancet 2006 Jan 7;367(9504):36-43

Fatty meals cause inflammation of your arteries‏

Studies have shown that when you eat a meal including an Egg McMuffin, potato cakes, and a side of sausage, your arteries literally go into spasm for about 4 to 5 hours. A meal that contains a lot of saturated and trans fats causes a significant inflammation of the fine lining of your arteries. This inflammation literally leads to spasm of your arteries. These studies were done with the use of ultrasound checking the radial artery or the artery in the wrist.

How does a fatty meal like this actually cause inflammation of your arteries? When you eat a meal loaded with what I refer to as “bad” fat, the amount of fat in your blood stream goes up significantly and this causes an excessive release of free radicals. The free radicals irritate the fine lining of your arteries and cause an inflammatory response and spasm. Researchers realized this when they would give their participants vitamin C and vitamin E in supplementation and then have them eat a fatty meal. Their arteries would only go into spasm for 4 to 5 minutes. The antioxidants (vitamin C and vitamin E) were able to quench the free radicals before they could cause any irritation to the lining of your arteries.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Lowering homocysteine levels‏

Most people seem to know their cholesterol level; however, they rarely know their homocysteine levels. Physicians just do not order this test routinely. The homocysteine level should be below 7, and higher levels cause greater risks of developing cardiovascular disease. Even though physicians may tell you that a homocysteine level of 12 or lower is fine, I would encourage you to try to get this level below 7. First, I would recommend taking 1,000 mcg of folic acid, 50 to 150 mg of vitamin B12, and 25 to 50 mg of vitamin B6. If you are one of those individuals who does not totally respond to B vitamins, you can consider adding Betaine (Trimethylglycine or TMG) to reduce your homocysteine levels. I recommend starting with 1 gram daily and building up to as much as 5 to 6 grams if necessary to get your homocysteine level down below 7, or at least below 8.

There have now been over 50 clinical trials that have shown that those individuals who have elevated homocysteine levels are not only at higher risk of developing cardiovascular disease but also Alzheimer’s dementia and various cancers. Yet, there have not been any good studies showing that lowering your homocysteine levels actually decreases your risk of heart disease and stroke. My personal feeling is that they do not lower the homocysteine level enough and that there is very little difference between the control subjects and the treated group. Since we know that elevated homocysteine levels are definitely a risk factor for patients, wouldn’t it be best to lower their homocysteine levels to the safe range? If you would like to know your homocysteine level and your doctor will not order it, members of my “Online Medical Practice” located at http://www.drraystrand.com/ can order this blood test in the US through my web site.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Fish oil intake during pregnancy may be associated with lower asthma incidence during childhood

New research has shown a significant correlation between fish oil intake during pregnancy and asthma incidence during childhood. Children whose mothers supplemented with fish oil during pregnancy were significantly less likely to be diagnosed with childhood asthma than children from non-supplementing mothers.

Current evidence suggests that asthma development may be associated with maternal intake of marine omega-3 fatty acids during pregnancy. A recent study was conducted to examine whether an increase in omega-3 fatty acid intake during pregnancy could affect risk of asthma in their offspring.

A population-based sample of 533 women with normal pregnancies were randomly assigned 2:1:1 to receive either four one-gram fish oil capsules/day providing 2.7 grams of omega-3 fatty acids, four similar looking one-gram capsules/day with just olive oil, or no capsules at all.

During the 16 years that passed since childbirth, the rate of asthma incidence was reduced by 63% and the rate of allergic asthma was reduced by 87% in the fish oil group as compared to the olive oil group.

Assuming that the intake of olive oil had no significant influence one way or another, these results support the theory that increased fish oil omega-3 fatty acid supplementation in late pregnancy may provide important preventive potential in relation to childhood asthma development. Additional studies on this subject are currently in progress, which should shed more light on the mechanism behind this promising discovery.

Source: Fish oil intake compared with olive oil intake in late pregnancy and asthma in the offspring: 16 y of registry-based follow-up from a randomized controlled trial, Olsen et al, American Journal of Clinical Nutrition, Vol. 88, No. 1, 167-175, July 2008

Homocysteine a major cause of inflammation of your arteries‏

Homocysteine is a by-product of protein metabolism (methionine). Dr. Kilmer McCully, a pathologist and researcher, noted two children (one age 3 and one age 6) who died because of suffering a heart attack. These children had a disease called homocystinuria. They were born with a genetic defect that did not allow them to break down homocysteine into more benign products. Therefore, these children had extremely high homocysteine levels. This led Dr. McCully to postulate that normal people who had moderately elevated levels of homocysteine over a lifetime would possibly be at a higher risk of developing cardiovascular disease.

We now realize that even mildly elevated homocysteine levels cause significant inflammation of our arteries. In fact, nearly 15% of the heart attacks and strokes are are caused by too much homocysteine in your blood. This is truly sad when you realize that the main reason homocysteine levels are high in some individuals is because they have an underlying vitamin B deficiency. By taking folic acid, vitamin B12, and vitamin B6 in supplementation at optimal levels, you can reduce homocysteine levels to a very safe range nearly 70% of the time. For just pennies a day you can eliminate one of the major causes of inflammation of your arteries.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Fish oil is more effective in reducing heart attacks than are statin drugs‏

One of the “claims to fame” for the statin drugs is the fact that clinical trials have shown that they reduce the risk of having a heart attack. As I mentioned in a previous “Health Nugget,” researchers are not sure whether this is the result of lowering the cholesterol or because of the natural anti-inflammatory properties. In 2005, a clinical trial reported in the Archives of Internal Medicine compared people who took statin drugs with those who just took fish oil capsules. Both these groups were compared to a control group that took a placebo. One of the amazing characteristics of fish oil is that it contains large amounts of essential fats. These fats are the healthy, good fats that not only lower cholesterol and raise the HDL or good cholesterol, but they also significantly decrease inflammation in our bodies including our arteries.

The statin group decreased mortality by 10% over the placebo group; however, the fish oil group decreased mortality by 20% over the placebo group. In other words, the participants who took the fish oil capsules had twice the benefit of those who took the statin drugs. Reducing inflammation is the key to reducing your risk of having a heart attack, which is one of the main causes of death today. Since fish oil capsules pose absolutely no risk to the participant, it is certainly a great idea to supplement a healthy diet with purified, pharmaceutical-grade fish oil capsules.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

First-Step Therapy‏

As a class of drugs, statin drugs are one of the most prescribed medications in the world. Even though the medical community is encouraged to offer patients a trial of healthy lifestyles as first-step therapy in decreasing elevated cholesterol levels, physicians usually give this recommendation lip service and just go ahead and write the prescription. They most likely feel that patients will not make any lifestyle changes to lower their cholesterol, or even if they do, these new lifestyles will not be clinically effective. However, in my clinic I offer all my patients a 12-week trial of healthy lifestyles before they consider taking any medication. Clinical trials using my 12-week internet wellness program have shown an average decrease in total cholesterol of 17%, an average decrease of LDL cholesterol of 20%, and a 27% decrease of triglyceride levels. Pharmaceutical companies would love to have these kinds of results.

Stain drugs have been approved by the FDA as second-step therapy. When you see a statin drug like Lipitor, Zocor, or Crestor advertised on TV, note that advertisers always say that when diet and exercise have failed to lower your cholesterol enough, you should try their medications. The reason that they do this is because this is how they are approved by the FDA. My 12-Week Healthy for Life Program is definitely a first-step therapy. Check it out at www.releasingfat.com. When you combine a healthy diet, modest exercise, and high-quality nutritional supplementation, you give yourself the absolute best chance of avoiding medication or decreasing your dependence on medication.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Nursing and Nutrition – The Knowledge Gaps

Nurses and other health professionals are looked upon as authorities in areas of health, of which nutrition is an important aspect. The food we eat must nourish us and provide us with enough nutrients so that we are not best by illness and ailments. Nutrition thus plays an important role in the case of recovering invalids who are recuperating and regaining their strength. While nourishment is necessary to all people, there are a few areas where it’s more important than others.

· Pediatrics: It’s important for both newborns and children that they are provided with the right nutrients in the right amounts so that they grow up strong and healthy. Breast milk has been proven to have all the nutrients that newborns need and provides them with a strong immune system as they grow into adulthood. Nurses, with the support of pediatricians, must advise lactating mothers on the importance of breast feeding their babies. Research has showed though that most health professionals do not bother to communicate with their patients about the benefits of the right kind of nutrition, either before the baby is born or after. Most nurses are also unaware that they need to provide support and training for first-time mothers as they attempt to breastfeed their babies. They need to be taught to hold the baby comfortably and sit or lie down in positions that are both comfortable and convenient.

· Rural practice: Nurses who practice in a rural setting are often called upon to provide services in a whole range of disciplines. They often act in the capacity of general care giver rather than practice a specialized branch of medicine as their urban counterparts do. People who are isolated from mainstream society need to be educated about the benefits of eating the right food. Nurses are positioned perfectly to provide this education, but with lack of proper training and incentive, they do not often go beyond the call of duty.

· Schools: School nurses are responsible for more than just bandaging the occasional cut and providing the odd vaccine. They must take an active interest in what’s being served at the school cafeteria and encourage the provision of healthy wholesome foods as opposed to fat-filled junk food and salty processed snacks. But with the lackadaisical attitude of school authorities, most school nurses are not too bothered about what nutrients the children are getting.

The nutrition knowledge gaps in nursing are more a result of apathy and nonchalance rather than ignorance of any kind. The need of the hour is the right kind of attention and efforts expended in empowering nurses to ensure that people are aware of the benefits of eating nutritious food.

This article is contributed by Sarah Scrafford, who regularly writes on the subject of Midwife Nursing Degrees. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.

Prenatal zinc supplementation influences lean tissue growth in infants

A double-blind study recently published in the American Journal of Clinical Nutrition showed a significant positive correlation between supplemental zinc during pregnancy and infant growth throughout the first year of life.

It has been suggested that maternal zinc intake influences growth in utero and in the first stages of growth after birth. In a recent study, researchers assessed the effect of maternal zinc supplementation during pregnancy as well as its effects on infant growth during the first twelve months.

A randomized, double-blind, controlled trial of prenatal zinc supplementation was conducted among women in Lima, Peru between 1995 and 1997. Women enrolled during the second trimester and were assigned to receive daily supplements with zinc (15 mg zinc + 60 mg iron + 250 mcg folic acid) or without zinc (just 60 mg iron + 250 mcg folic acid) through pregnancy to one month after delivery. At birth, 546 infants were followed for 12 months to assess growth. Measurements were collected monthly while health status and dietary intake were monitored weekly.

Infants born to mothers supplemented with zinc had significantly larger average growth measures beginning at 4 months and continuing through month 12. Prenatal zinc was associated with greater weight, calf circumference, chest circumference, and calf muscle area.

In this population of women, zinc supplementation during pregnancy resulted in children with better growth measures (which were in turn associated with healthy increases in lean tissue mass).

Source: Maternal zinc supplementation and growth in Peruvian infants, Iannotti et al, American Journal of Clinical Nutrition, Vol. 88, No. 1, 154-160, July 2008

Should I be Taking a Statin Drug to Lower my Cholesterol?

About 2 years ago, a panel of 11 cardiologists met (as reported in USA Today) to lower the recommended level of LDL cholesterol from 130 to 100. Obviously, the pharmaceutical industry was ecstatic with these new recommendations. However, it should not have come as a surprise to them, since 10 of the 11 cardiologists were on the payroll of one of the pharmaceutical companies. The problem with this recommendation is that nearly 98% of the population in the US and Canada has an LDL cholesterol level greater than 100. These recommendations would mean that nearly the entire population should take statin drugs. The New York Times reported that maybe statin drugs should be placed in our drinking water.

Several clinical trials show that individuals who are at risk of developing heart disease can decrease this risk by taking statin drugs. The problem is that researchers are not really sure if it is the lowering of cholesterol that lowers the risk or if it is the anti-inflammatory properties of the statin drugs. I believe that it is probably a combination of both of these effects. If you lower LDL cholesterol, there is just less that is available to become oxidized. Just like aspirin has been shown to decrease the risk of cardiovascular disease due to its anti-inflammatory qualities (it all starts to make sense doesn’t it), the statin drugs do the same. However, I have always believed that we should use drugs as a last resort and not a first choice. Statin drugs are truly over prescribed.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Should I be Taking a Statin Drug to Lower my Cholesterol?

About 2 years ago, a panel of 11 cardiologists met (as reported in USA Today) to lower the recommended level of LDL cholesterol from 130 to 100. Obviously, the pharmaceutical industry was ecstatic with these new recommendations. However, it should not have come as a surprise to them, since 10 of the 11 cardiologists were on the payroll of one of the pharmaceutical companies. The problem with this recommendation is that nearly 98% of the population in the US and Canada has an LDL cholesterol level greater than 100. These recommendations would mean that nearly the entire population should take statin drugs. The New York Times reported that maybe statin drugs should be placed in our drinking water.

Several clinical trials show that individuals who are at risk of developing heart disease can decrease this risk by taking statin drugs. The problem is that researchers are not really sure if it is the lowering of cholesterol that lowers the risk or if it is the anti-inflammatory properties of the statin drugs. I believe that it is probably a combination of both of these effects. If you lower LDL cholesterol, there is just less that is available to become oxidized. Just like aspirin has been shown to decrease the risk of cardiovascular disease due to its anti-inflammatory qualities (it all starts to make sense doesn’t it), the statin drugs do the same. However, I have always believed that we should use drugs as a last resort and not a first choice. Statin drugs are truly over prescribed.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)

Oxidized or Modified LDL Cholesterol‏

Native or natural LDL cholesterol is not a concern when it comes to heart disease. It acts as a transport vehicle of cholesterol. However, when this LDL cholesterol becomes modified or oxidized by excessive free radicals, it causes a tremendous amount of inflammation of our arteries. Fat soluble antioxidants like vitamin E, beta carotene, and alpha lipoic acid have the ability to incorporate themselves within the wall of the LDL cholesterol and offer protection against this oxidative process. The medical literature shows that the higher the level of antioxidants within the wall of the LDL cholesterol, the more it is able to resist this damage by excessive free radicals. Dr. Daniel Steinberg reported in the New England Journal of Medicine in 1989 that if enough antioxidants were on board, LDL cholesterol levels would not be a concern.

The problem is that physicians are not able to measure “Oxidized” LDL cholesterol levels in the lab. This is primarily research done in clinical trials. Physicians just measure total LDL cholesterol. This is why I believe it is so important to supplement all of these antioxidants and their supporting nutrients at optimal levels (cellular nutrition) to best protect your LDL cholesterol and decrease inflammation of your arteries.

Source: Dr. Strand Health Nuggets (newsletter@Bionutrition.org)