Benefits of Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well. Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.
Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.
Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.
The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.
You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.
Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.
These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.
These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.
You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.
Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.
Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.  

   

Questioning The Grapefruit Diet

In “Black Swan”, the Academy Award nominated film, there’s a scene where a ballet dancer, played by Natalie Portman, sits in front of a half grapefruit for breakfast. That grapefruit is a reminder of how dietary trends tend to stick around in one incarnation or another. In the 1970's, The Grapefruit Diet was one of the most popular weight loss programs around. Some forty years later, you can still find articles, books and even nutritional supplements that feature grapefruit as some sort of weight loss wonder worker. Today’s column examines the actual research behind the weight loss claims involving this citrus fruit.

Scientists rarely devote energy and time to research that is obviously far-fetched. If a new diet claimed that eating 10,000 calories a day of fast food resulted in weight loss, no serious academic would attempt to raise money to investigate this outrageous assertion. Using grapefruits as a weight loss aid doesn’t fall into this category. Grapefruits are widely accepted as low in calories and rich in antioxidants (limonoids, naringin, phenols) and nutrients (potassium, Vitamin C). Apart from the very real possibility of drug-interactions, they’re considered a health promoting food. (1,2,3,4,5,6,7)

A few theories have emerged about how grapefruit and its components may affect metabolism and weight management. A paper published in the January 2011 edition of the journal Chemico-Biological Interactions postulates that a diet rich in polyphenols, including grapefruit, may discourage a bacterial imbalance in the gut which may, in turn, discourage the expression of genes that promote obesity. Preliminary studies in animal models, in vitro and in human subjects are beginning to support this notion. A Japanese trial from August 2010 determined that a constituent of grapefruit, nootkatone, effectively reduced abdominal fat accumulation and body weight gain in a group of mice fed an unhealthy diet. This particular grapefruit extract also improved physical endurance and lowered blood sugar, insulin and leptin levels. Finally, a citrus extract derived from grapefruit, orange and red orange (Sinetrol) exhibited the ability to breakdown body fat in a test tube environment and promoted significant body fat and weight loss over a 12 week period in a pilot study involving twenty human volunteers. (8,9,10)

The Effects of Preloading w/ Grapefruit, Grapefruit Juice or Water on Daily Caloric Intake

Source: Nutrition & Metabolism 2011, 8:8 (a)

Thus far, the most definitive study published on this topic appears in this month’s issue of the journal Nutrition and Metabolism. In it, eighty-five obese men and women were randomly administered a serving of grapefruit, grapefruit juice or water prior to meals over a 12 week period *. The results indicate that all three “preloading” strategies resulted in a reduction of daily caloric intake of between 20% to 29%. This decline in energy consumption lead to a 7.1% weight loss and meaningful reductions in body fat and weight circumference. But it’s also important to note that there were no statistically relevant differences found between the groups. In other words, the participants who preloaded with water demonstrated similar weight loss to those drinking grapefruit juice or eating grapefruits. However, the authors of the trial did report a non-weight related finding that could impact overall health: both grapefruit groups exhibited an increase in levels of protective HDL cholesterol (+6.2% in the grapefruit eaters; +8.2% in the grapefruit juice drinkers). (11) Note: The three groups of study volunteers began the intervention by adopting a “two-week caloric restriction phase”. That’s why the graph above is based on 14 weeks worth of data.

This newly published study is unlikely to affect the vacillating popularity of grapefruit as a weight loss aid. Some will cling to anecdotal testimonials from celebrities, colleagues and friends. Others will cite a study published in 2006 that determined that drinking grapefruit juice, eating half a grapefruit or taking grapefruit capsules (3 times/day) lead to “significant weight loss”. But keep in mind that the study in question, performed at the prestigious Scripps Clinic, only registered weight loss of about 3 lbs over a 12 week period. This isn’t exactly impressive in my book. On the other hand, an improvement in insulin resistance was also noted in the study volunteers who were all classified as having metabolic syndrome and obese. This alone is of value from the perspective of cardiovascular disease and diabetes prevention. Perhaps that’s the ultimate point that’s being made here: grapefruit is unlikely to promote meaningful weight loss as a solitary strategy. At the same time, it may afford some health benefits and maybe, just maybe, tip the scales ever so slightly in your favor in the battle of the bulge. (12)

Be well!

JP

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Best Of New Vitamin D News

There are many different writing styles. Some health reporters seek out a specific niche and stick to it. Others mine a more diverse topic base from which to select material. I tend to fall between the two camps. While researching, I allow the material that I come across in my daily life to dictate what I cover. At times this gives me the luxury of presenting a broad cross-section of information. But occasionally, what I discover prompts me to revisit select topics on a regular basis. Such is the case with research involving Vitamin D. Currently, there is a tremendous amount of scientific attention being paid to this humble “sunshine” hormone/nutrient. Some of the more dramatic data makes the evening news. Much of it does not. The latter category is the subject of my column today.

A rather bold proclamation was recently presented in the Scandinavian Journal of Public Health. According to the authors of a piece entitled, “Health Benefit of Increased Serum 25(OH)D Levels from Oral Intake and Ultraviolet B Irradiance in Nordic Countries”, elevating Vitamin D levels to 105 nmol/L would likely lower all-cause mortality rates by: 17% in Denmark; 24% in Finland; 24% in Iceland; 18% in Norway and 18% in Sweden. How is this possible? The researchers involved note that there is an increased risk of autoimmune diseases, “brain diseases”, cancer, cardiovascular diseases, diabetes and infectious diseases in those with low blood levels of Vitamin D – serum 25-hydroxyvitamin D or 25(OH)D. (1)

If the prior assertions are accurate, one would expect to find numerous examples of the health benefits of Vitamin D in the medical literature. Those who look for such evidence will surely find it in abundance. I know I do. Here are several studies that strengthen the case for maintaining optimal 25(OH)D levels:

Breast Cancer: A recent French investigation involving 636 women with breast cancer and 1,272 women without looked for a correlation between Vitamin D levels and cancer incidence. Women with the highest 25(OH)D serum concentrations were found 27% less likely to have breast cancer. This was especially true for women under the age of 53 – a 40% decreased risk. Also of note is a study that appears in the October 2010 issue of the journal Chemico-Biological Interactions. In it, two groups of mice were exposed to identical levels of a cancer causing agent. However, one group’s chow was supplemented with added fish oil and Vitamin D. The laboratory animals receiving the fish oil + Vit. D demonstrated a “significant reduction in incidence, multiplicity and volume of mammary tumors”. The authors of the trial concluded that, “In view of their natural availability, non-toxicity and acceptability; combined supplementation of fish oil and Vitamin D3 might be effective for chemoprevention of mammary carcinogenesis”. (2,3)

Diabetes: The October 2010 edition of Diabetes Research and Clinical Practice reports that “women with active sun exposure habits were at a 30% lower risk of having DM (diabetes mellitus), as compared to those with non-active habits”. This finding is based on an examination of 29,518 Swedish women between the ages of 25 and 64. There was an average follow up time of 11 years. However, the question remains whether Vitamin D supplementation has a role to play in the prevention of diabetes or whether protection is conferred to those already living with DM. The latter inquiry is addressed in the current issue of the journal Diabetolgia. A total of 61 patients with DM were given a placebo; a single dose of 100,000 IUs of Vitamin D; or a single dose of 200,000 IUs of Vitamin D. Various measures of cardiovascular and diabetic health were taken at baseline and after 8 and 16 weeks. The patients receiving the supplemental Vitamin D3 exhibited lower systolic blood pressure (placebo: 146.4 mmHg; 100,000 IUs of D: 141.4 mmHg; 200,000 IUs of D: 136.8 mmHg). The higher-dosage Vitamin D group also demonstrated a decline in “B-type natriuretic peptide levels” – a cardiovascular bio-marker that may predict the risk of first-time heart events, heart failure and stroke. (4,5)

Periodontitis: It’s common knowledge that calcium and Vitamin D are essential for bone health. But what’s often overlooked is that oral health is largely influenced by the condition of the bone structure in the surrounding region. Two new publications in the Journal of Periodontology emphasize this connection. The first examined the effects of supplementing with 1,000 mg or more of calcium and 400 IUs or more of Vitamin D daily vs. no supplementation in a population of 51 dental patients. Once diet was factored in, it was estimated that the supplement group was consuming about 1,769 mg of calcium and 1,049 IUs of Vitamin D per day. The control group’s intake averaged 642 mg of calcium and 156 IUs of Vitamin D daily. Over the course of 12 months, dental health assessments were performed on all of the patients. The conclusion states that, “Calcium and Vitamin D supplementation (up to 1,000 IU daily) has a modest positive effect on periodontal health”. A separate examination reports that Vitamin D levels below 75 nmol/L contributed to the likelihood of periodontal disease in a group of 235 pregnant women – a population with a high incidence (up to 40%) of periodontitis. (6,7)

Calcium + Vitamin D May Promote Weight Loss in WomenSource: Nutrition & Metabolism 2010, 7:62 (a)

I make it a point to mention the importance of Vitamin D testing whenever I cover this topic. The disconcerting reality is that you may not achieve adequate-to-optimal Vitamin D status even if you spend time in the sun and/or supplement with D. Numerous examples of this fact exist in the scientific literature. Some publications go on to describe how and why this may be occurring. Here are several of the reasons cited: a) inadequate dosages or dosing schedules and differences in assimilation between genders; b) height and weight variations; c) “insufficient cutaneous absorption of UVB” due to air pollution; d) malabsorption and/or variable absorption of Vitamin D supplements and fortified foods; e) supplement timing. (8,9,10,11,12,13)

In closing I’ll tell you how I supplement with this inexpensive and safe nutrient. I use the natural Vitamin D3 form and take it in a soft gel capsule which contains a base of olive oil. Research indicates that consuming Vitamin D along with the largest meal of the day further enhances absorption. I also spend some time outside in the sunlight during non-peak hours. However, I make it a point to never get sunburned. Finally, I have my 25(OH)D levels tested as part of my routine, yearly physical. At a minimum, I strive for a 25(OH)D level of 60 ng/mL or over. I believe this is one of the most important blood tests that isn’t yet considered standard practice. Fortunately, many physicians are quickly becoming familiar with the importance of Vitamin D status and are willing to order the test if they’re asked to do so. Based on your results, you can easily adjust your level of sun exposure and supplementation. Doing so may very well reduce the risk of many costly and preventable maladies that might otherwise become a part of your future. (14)

Update: February 2011 - The most pressing Vitamin D news is that everyone should have their Vitamin D status assessed via a simple blood test (25-hydroxyvitamin D). There’s simply too much evidence indicating wide-spread deficiencies in various populations. And if you think that living in a sunny climate is a good enough reason not to get tested, think again. A recent analysis of adults and children living in Iran, Malaysia and the US discovered inadequate D concentrations in up to 94.7% of those tested. This was especially true in darker skinned individuals. The good news is that addressing a deficiency via inexpensive supplementation is easy and safe. Recent studies pertaining to Vitamin D have concluded that: 1) 16 weeks of Vitamin D therapy improves circulation by flow-mediated dilation in overweight African-American adults; 2) Vitamin-D enriched yogurt supports healthier blood sugar control, body fat and weight loss in type 2 diabetics; 3) breakfasts rich in calcium and Vitamin D encourage the body to burn more calories and fat throughout the day and may reduce overall caloric intake. The issue of safety was also recently addressed in a study that tested the relative toxicity of 1,600 IUs/day or 50,000 IUs/month of Vitamin D in the forms of D2 (ergocalciferol) or D3 (cholecalciferol). The results indicate that the D3 form more efficiently increased 25(OH)D concentrations. No signs of adverse reactions or toxicity were reported. This final study, conducted at the University of Wisconsin, will hopefully allay fears that some consumers and physicians still have about taking higher dosages of Vitamin D. (15,16,17,18,19,20,21)

Be well!

JP

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Saw Palmetto Research

Italy is universally known for a great many things – it’s incredible beauty, romantic atmosphere, beloved cuisine and strong family ties. Researching phytomedicines that support prostate health generally doesn’t come to mind. Interestingly enough, that’s exactly what I discovered while investigating the current state of natural medicine in that country. Select herbal remedies which are currently considered ineffective or passe in the United States and elsewhere are still under review in this enchanting land sometimes referred to as Lo Stivale or The Boot.

The prostate is an organ that is typically considered of little significance to younger men. It serves a vital purpose in the realm of male fertility, but does so without much notice. However, almost every man over the age of 50 is grudgingly aware of the role that this walnut shaped gland plays in daily and nightly existence. As men age the prostate tends to enlarge, a condition known as benign prostatic hyperplasia or BPH, and various aspects of normal urination are affected including the emergence of frequent nighttime urination and the inability to evacuate the bladder completely. In addition, there is also the prescient concern about prostate cancer (PCa) in later life. This is not without cause. The most recent statistics from the American Cancer Society report that in 2010 over 217,730 men in the US were diagnosed with this malignancy. (1)

When benign prostatic hyperplasia (BPH) is diagnosed early, it can often be managed quite well with herbal remedies such as saw palmetto (Serenoa repens). A current study appearing in the journal Urology International examined the long-term efficacy and safety of an S. repens supplement in 120 patients with lower urinary symptoms (LUTS) caused by mild-to-moderate BPH. Over the course of 24 months, the study participants were given a once-daily soft gel containing 320 mg of an ethanolic extract of S. repens. Many statistically significant benefits were noted including: an improvement in erectile function, International Prostate Symptom Scores, maximal urinary flow, quality of life and a slight reduction in prostate size as indicated by volume measurement. Two additional studies conducted at the University of Milan, Italy also found meaningful reductions in key aspects of BPH (frequent and painful urination, urinary flow rate) in trials lasting only 30 days. (2,3)

Some scientists have also been evaluating the relative merits of combining saw palmetto with other extracts and nutrients that have demonstrated potential with respect to prostatic health. In many instances, the results they’ve discovered have been very promising indeed. For instance, a blend containing 320 mg Serenoa repens, 120 mg Urtica dioica (nettle root) and 5 mg Pinus pinaster (pine) was recently shown to be an effective and safe alternative for patients with lower urinary tract symptoms such as chronic genital-pelvic pain and prostatitis. A mixture of avocado, nettle root, saw palmetto and soy likewise produced impressive benefits in a 6 month trial involving men “who were candidates for surgery for BPH-induced LUTS”. Finally, adding a tomato extract (lycopene) and the trace mineral selenium to saw palmetto resulted in better outcomes for 102 patients given this “triple therapy” vs. a saw palmetto only supplement. All of the previously mentioned formulas were found remarkably safe given the limitations of the study designs. (4,5,6)

The Results of a Safety Assessment Involving a Saw Palmetto Extract

International Normalized Ratio (INR) (no units)Prostate Specific Antigen (PSA) (ng/ml)White Blood Cells (WBC) (109/L)

Source: Complement Ther Med. 2008 June; 16(3): 147–154. (a)

The most impressive S. repens study of late comes courtesy of the First Urologic Clinic at the University of Milan, Italy. Researchers enrolled 144 patients with BPH “who were candidates for transurethral resection of the prostate (TURP) and open prostatectomy (OP)”. Half of the group was given a placebo and the remainder a 320 mg/day dosage of a saw palmetto extract known as Permixon two months prior to undergoing surgery. The findings were quite remarkable: those receiving the saw palmetto supplement had a shortened duration of surgery (59.8 min. vs. 77.6 min), no intraoperative complications (0% vs. 15%), need for transfusion (0% vs. 38.3%), hastened postoperative course (64.95 hours vs. 91.7 hours) and a shortened hospitalization stay (5.92 days vs. 7.92 days). (7)

The life expectancy of men is rising and will most likely continue upward in the coming years. This reality dictates that the occurrence of prostate-related conditions will likewise become a more prevalent health care concern. Saw palmetto may very well play an important role in postponing the symptoms and trajectory of prostate ills associated with hormonal changes that occur with age. What’s more, the berries of this unassuming palm tree probably have much more to reveal in terms of complimenting conventional care. Only further investigations will reveal the potential and shortcomings of this and other phytomedicines. Bravo to the Italian researchers who are spearheading the quest for more clarification. Tante grazie!

Be well!

JP

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Best Of Exercise for Pain Relief

The last thing anyone wants to do when in pain is exercise. Certain injuries require allowing the body time to recover. However, mental and physical discomfort shouldn’t always be used as an excuse to slow down. In fact, many times, the desire for bed rest may actually be counterproductive. This certainly appears to be the case with some very common, inflammatory conditions that affect both the body and the mind.

A recent Cochrane Database Systematic Review focused on the role exercise can play in the management of rheumatoid arthritis (RA). RA is an inflammatory condition whereby the body’s immune system attacks its own connective tissue and joints. This disease is not only painful, but it is also progressive and can lead to various degrees of physical disability. The Cochrane summary examined 8 studies that involved a total of 575 participants. The authors determined that specifically tailored exercise programs helped to improve endurance, strength and overall physical function in patients with RA. They also point out the utility of water based exercises in this population. (1)

Pool exercise has recently been studied with regard to another painful syndrome known as fibromyalgia (FM), a condition that affects both the body and mind. Common physical symptoms include aches and pains (tender spots) in joints and muscles. On the psychological front, anxiety, depression, fatigue and poor sleep are frequently reported. A recent trial involving 134 women with FM and 32 with “chronic widespread pain” was presented in the September 2009 issue of the Journal of Rehabilitative Medicine. Half of the female participants engaged in 20 sessions of pool exercises and attended 6 educational classes relating to their respective conditions. The remaining study volunteers only took part in the class work – which included no added exercise. Two tests were used to determine the effects of the different treatments – a Fibromyalgia Impact Questionnaire (FIQ) and a 6-Minute Walk Test (6MWT).

All those in the pool exercise group reported significant improvements in their FIQ scores.Women who attended at least 60% of the pool sessions found benefits in both FIQ parameters and the 6-Minute Walk Test.

The effects of the water-based exercise appeared to be long lasting, but those with milder symptoms responded in a more profound manner. Another 32 week trial recently found reductions in body pain, emotional problems and improvements in general health, muscle strength and vitality in 30 women with fibromyalgia who participated in “warm water exercises”. (2,3)

The strategic use of exercise can also improve the prognosis for patients with a very common, degenerative form of arthritis known as osteoarthritis (OA). 389 older, overweight patients with knee arthritis were randomly placed in one of two treatment groups. The first set was put on a prescribed diet to promote weight loss. The second group was assigned “quadriceps strengthening exercises” and the same eating plan. The diet called for a calorie reduction of 600 per day. Both treatments were performed by the volunteers in their own homes. They were regularly monitored by researchers from the University of Nottingham over the course of two years.

The leg muscle strengthening exercises did, in fact, significantly reduce knee pain and improve knee function as compared to diet alone.Weight loss was not associated with decreased pain but did lead to declines in depression.

It’s important to note that the benefits of this treatment protocol were most apparent at the 24 month mark. This is both a blessing and a curse. The good news is that the effects appear to be cumulative and long lasting. The down side is that this sort of program requires dedication and patience. (4)

Physical pain isn’t the only variety of discomfort that responds to an appropriate exercise routine. Another study, also from the University of Nottingham, recently determined that “mentored exercise” can assist women with chronic depression. Previous studies at the university found that physician prescribed exercise programs rarely improved psychological outlook because of low rates of compliance. So for this experiment, 40 depressed women were asked to attend a specially designed program that set out to improve attendance. The newly designed routine involved: a) three visits to the gym a week; b) a half hour “motivational coaching session” prior to exercise and; c) treadmill walking that was supervised by a “sports therapist”. The women exercised as a group in a friendly environment which provided emotional and social support. A comparison group was asked to engage in a more standard “exercise as usual” program. The women who took part in the mentored routine reported dramatic improvements in their mood, quality of life and self esteem. The standard exercise group didn’t detect any noteworthy benefits. (5)

It is my sincere hope that the future of medicine will include more specialized exercise programs. The potential of such therapies seems boundless, yet largely untapped. When I read trials about exercise benefiting breast cancer survivors or helping those with binge eating disorders, I wonder why this isn’t a cornerstone in modern health care. My sense is that doctors need more conviction about the efficacy of such practices. A long term exercise routine is a significant investment that requires a commitment of time and energy. I think some physicians believe that their patients aren’t willing to put forth that level of effort – especially if they’re already in pain. Taking a pill or undergoing a surgical procedure seems so much easier. But the difference is that exercise can often times improve the condition of both body and mind. Instead of side effects from drugs or complications from surgery, we can reasonably predict “side benefits” from physical therapy. I personally believe this a pretty good trade off. If you agree, please let your doctor know that you’re interested in learning more about the use of exercise to promote true wellness. (6,7)

Update: February 2011 - What’s becoming more and more clear about the use of exercise for pain relief is that it must be applied in an individualized manner. Two recent studies in middle-aged women with fibromyalgia (FM) highlight this principle. The collective findings reveal that: a) isometric exercises tend to benefit women whose “fibromyalgia occurred at a younger age” and those “with the greatest experimental pain before exercise”; b) lower intensity exercise may be preferable from the standpoint of long term compliance. Also of interest is a current review in the Journal of Aging Research. It cites a number of mechanisms that underlie reduced pain perception in patients with osteoarthritis (OA) who stay active. The authors of the summary emphasize the seldom made point that “muscle weakness precedes the onset of OA symptoms”. They also single out “land-based aerobic exercise” as a particularly efficient means of protecting against OA, reducing arthritic pain and slowing osteoarthritic progression. Pilates and “therapeutic climbing” are other forms of exercise that have recently graced the pages of prestigious medical journals. A newly published meta-analysis involving 7 randomized controlled studies determined that Pilates exercises are capable of controlling nonspecific low back pain. However, the benefits were not found superior to other forms of physical activity. While the December 2010 issue of the journal Spine reveals that a specialized form of climbing therapy outperformed standard exercise therapy in patients with chronic low back pain. The authors of the trial noted that the therapeutic climbers experienced “greater perceived health and physical functioning” compared to the standard exercise group. This just goes to show you that there’s almost always a “right” way to exercise for everyone. But it’s up to you and your health care team to find it. (8,9,10,11,12)

Be well!

JP

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Best of NAC for Mental Health

A common theme found in naturopathic medicine is that a substance used for one purpose often ends up benefiting other seemingly unrelated conditions. When this occurs, scientists generally scramble to determine how in the world such a turn of events is even possible. There’s certainly a great deal of value in identifying the underlying mechanisms by which a “medicine” works. But if the body is viewed as a whole, rather than in isolated parts, then the concept of broad spectrum healing tends to make more sense. One example is a rather obscure supplement that reduces the ill effects of oxidants in the body while also promoting a healthier environment in the brain.

N-acetyl cysteine (NAC) is an amino acid (a component of protein) often used to support pulmonary health and protect against medication induced kidney and liver damage. It is a precursor and regenerator of a potent antioxidant in the body known as glutathione. However, several years ago a new role emerged for this natural supplement – as an adjunct in the treatment of psychiatric disorders. (1)

A few recent studies have discovered an application for NAC in the management of some common compulsive behaviors. The first example is based on three case studies observed at the University of Melbourne, Australia. At the time, a larger study was taking place to evaluate the effects of NAC in patients with bipolar disorder. During the course of the bipolar research, it was noted that 3 patients with anxiety-based nail biting were “cured” after the administration of NAC. Another study from the University of Minnesota investigated whether NAC could help patients with a disorder known as trichotillomania, “repetitive (self) hair pulling that causes noticeable hair loss”. (2,3)

50 adults with trichotillomania were randomly given a placebo or NAC (1,200 – 2,400 mg daily) for 12 weeks.Standardized tests that assessed levels of anxiety, depression, hair pulling and psychological functioning were conducted pre and post trial.

The patients receiving NAC showed a significant reduction in hair pulling. 59% of the NAC users were “much or very much improved” as compared to 16% in the placebo group. Benefits began to appear after 9 weeks of treatment and produced no detectable adverse reactions.

A case study from 2006 in the journal Psychopharmacology also supports a connection between NAC supplementation and a decline in obsessive-compulsive disorder (OCD). In that instance, the addition of NAC to conventional antidepressant treatment improved OCD symptoms. It’s important to note that treatment with the antidepressant alone was ineffective. Only the combination of the two “medications” produced satisfactory results. The authors of the case study concluded that “further research is warranted to investigate the use of NAC and other glutamate modulating agents in the treatment of OCD”. (4)

Mental health specialists who focus on addictions are also expressing an interest in N-acetyl cysteine. Several different addictive habits appear to respond to the administration of this humble amino acid. A September 2007 study in the journal of Biological Psychiatry tested the effects of NAC in 27 “pathological gamblers”. 83% of the NAC study volunteers responded well to the treatment as compared to 29% in the placebo group. The “mean effective dose of NAC was 1,477 mg” per day. The authors of the experiment explained that NAC “might target core symptoms of reward-seeking addictive behaviors such as gambling”. They also urge for additional “larger, longer, placebo-controlled double-blind studies”. (5)

The greatest amount of research on NAC and addiction has focused on cocaine. Two trials from 2007 provide glimpses of hope for those struggling with this addition. In the first study, 23 “treatment-seeking cocaine-dependent patients” were given varying dosages of NAC (1,200, 2,400 or 3,600 mg daily) over a 4 week period. All dosage levels were well tolerated, but the higher dosages (2,400 – 3,600 mg) produced the best results. The authors noted that “The majority of the subjects who completed the study (16 of the 23) either terminated use of cocaine completely or significantly reduced their use of cocaine”. A separate study was conducted on cocaine-addicted patients in a hospital setting. 15 men and women received either a placebo or NAC during different stages of the experiment. While undergoing NAC treatment, the patients “reported less desire to use and less interest” in cocaine. (6,7)

Scientific reviews from 2008 and 2009 specifically point to NAC as a promising and safe adjunct therapy for cocaine addiction. Researchers believe that NAC may inhibit glutamate (an excitatory brain chemical) activity that prompts drug-seeking feelings. Recent laboratory trials in animal models of nicotine addiction appear to support this theory. (8,9,10)

NAC Improves “Mismatch Sensitivity” in Schizophrenia PatientsSource: Neuropsychopharmacology (2008) 33, 2187–2199 (a)

Two of the most challenging psychiatric conditions to treat are bipolar disorder and schizophrenia. But both conditions may be responsive to NAC therapy. Thus far, it is schizophrenia that has taken the lead in NAC-based research.

A September 2008 study noted that “brain glutathione levels are decreased in schizophrenia”. The authors go on to point of that: a) NAC is known to increase brain glutathione in animal models; b) schizophrenia is often a chronic condition that is unresponsive to conventional treatment and; c) the efficacy and safety of NAC has yet to be established in humans with this condition. To help address the final point, 84 patients with chronic schizophrenia were enrolled in a double-blind, placebo-controlled study. The trial lasted a total of 24 weeks and provided either a placebo + medication or 1,000 mg of NAC + medication twice daily. The patients receiving NAC + medication demonstrated improvements in two standardized diagnostic indices: the Positive and Negative Symptoms Scale and the Clinical Global Impression Severity Scale. Those receiving NAC also exhibited reductions in a common drug-induced side effect known as akathisia, in which patients feel the need to move around in a restless manner (fidgeting, foot tapping, pacing, rocking, etc.). These results are supported by a study from August of 2008 which determined that increased glutathione levels in the brain (via NAC) may improve “auditory sensory processing” in those with schizophrenia. (11,12,13,14,15)

A recent publication in the journal of Biological Psychiatry suggests that N-acetyl cysteine may also be helpful in controlling the depressive symptoms of those with bipolar disorder (sometimes referred to as “manic depression”). Much like schizophrenia, many patients with bipolar disorder exhibit signs of “glutathione depletion” and inadequate response to conventional treatment. A trial involving 75 bipolar patients in “the maintenance phase” were treated with NAC or a placebo, in addition to their standard medicine. The study lasted 24 weeks and involved an NAC dosage of 1,000 mg twice daily. After 8 weeks of treatment, patients using the NAC showed statistically relevant improvements in daily “functioning” and quality of life scores. By week 20, the researchers also noted positive changes in depressive symptoms. The authors of the trial remarked that “NAC appears a safe and effective augmentation strategy for depressive symptoms in bipolar disorder”. (16)

While researching today’s column, I browsed through a listing of ongoing and upcoming clinical trials. I noticed that researchers from around the world are continuing to look into NACs potential with regard to alcoholism, autism spectrum disorder, combined addictions (gambling and nicotine), drug addiction and obsessive compulsive disorder. I’m very happy to see this. My sincere hope is that NAC will soon play a bigger role in the safe and sane treatment of these and other mental disorders. If you know someone who’s struggling with with a psychiatric condition, please share this information and encourage them to pass it along to their physicians as well. This is far too important information to remain hidden deep in the well of scientific literature. (17,18,19,20,21)

Update: February 2011 - Since posting this initial column, N-acetyl-cysteine has become a regular fixture in the medical literature. But that’s not to say that scientists have yet identified exactly how it exerts its therapeutic activity. Just published in the journal Innovations in Clinical Neuroscience, a review theorizes that NAC improves various psychiatric syndromes by acting as a potent antioxidant and having a modulating effect on the glutamatergic system. While some researchers strive to find the precise mechanisms behind the efficacy of this nutritional supplement, others are more concerned about whether it actually helps patients currently in need. Several recent studies reveal the following details about conditions that NAC appears to improve or not: a) a short term trial using 1,200 mg to 2,400 mg/day of NAC was found to reduce cocaine cravings in a pilot study conducted at the Medical College of Wisconsin, Milwaukee; b) an animal model of cocaine withdrawal discovered that intravenous NAC discouraged drug-seeking behavior and may be useful as an anti-relapse agent; c) the addition of NAC to conventional bipolar disorder treatment resulted in greater remission rates vs. conventional treatment + a placebo in a 24 week trial involving fourteen individuals with bipolar II depression; d) a combination of NAC and an opioid antagonist (naltrexone) did not prove to be more effective than a placebo in reducing drug cravings in a group of 31 methamphetamine addicts. Although the final study produced disappointing results, the authors still urged future research due to the small sample size of participants. In reality, the same can be said for all of these studies. Larger trials are clearly necessary to determine the full potential of this amino-acid derivative. However, for the time being, most of the data that is presently available seems quite promising indeed. (22,23,24,25,26)

Be well!

JP

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Alternative Cancer News

A prerequisite for using natural medicine to its greatest advantage is to maintain a healthy reservoir of common sense. This is sometimes difficult to do when you or someone you love is diagnosed with a life threatening illness. In these vulnerable times, one has the tendency to trust otherwise unbelievable claims out of a desperate need for finding a cure. Regrettably, too many opportunistic authors and questionable healers in the alternative health community use this circumstance to sell books, devices and services. As you can imagine, the end result, can be disastrous and heartbreaking.

Cancer tops the list when it comes to hyperbolic claims about “secret healing techniques” that “mainstream doctors don’t want you to know about”. This type of verbiage is almost always a tip-off that you’re hearing a sales pitch and not in the midst of a serious medical discussion. Fortunately, there are serious scientists examining the viability of using natural substances in the fight against cancer. They don’t promise miracles, but they do offer glimpses of hope via improved treatment outcomes and reduced side effects.

Dr. Abulkalam Shamsuddin of the University of Maryland School of Medicine has been a pioneer in the field of integrative oncology for the past several decades. His current area of expertise is the study of a natural compound known as IP6 or inositol hexaphosphate. This may sound like some sort of chemical produced deep in the recesses of a pharmaceutical laboratory. In reality, IP6 is a naturally occurring component of many plant-based foods including rice bran. An impressive amount of preclinical research conducted by Dr. Shamsuddin and others has revealed some very promising data about the anti-cancer potential of a combination of IP6 and the B-vitamin, inositol. In February 2010, a little known trial marked the first occasion when this natural combination was put to the test in human subjects. A total of 14 women with invasive breast cancer were randomly assigned to receive either IP6 + inositol (6 grams/day) or a placebo over the course of 6 months. All of the study participants had just undergone cancer surgery and took part in six cycles of FEC polychemotherapy during the trial period. The primary differences between the two treatment groups is that those receiving IP6 did not experience an expected drop in blood cell count, leukocytes (white blood cells) or platelets. In addition, a “significantly better quality of life and functional status” was reported in the IP6 users, along with a greater ability to perform daily tasks. However, there are other details about the trial that require mention: a) red blood cell counts and tumor markers were not notably different between the two groups; b) the placebo used in the study was Vitamin C. The latter point is relevant because high-dosage Vitamin C may influence the progression of cancer and, therefore, isn’t a very good candidate for a placebo. (1,2,3,4,5,6,7)

The mere mention of the word “chemotherapy” causes many natural health proponents to recoil. This is completely understandable. My own personal view about this controversial treatment is that it should always be considered. That’s right, always. If the statistics aren’t very impressive for the type of cancer you’re dealing with, you can always decide on another treatment approach. But there’s no sense in summarily disregarding a treatment that may have value in select malignancies – especially when it’s judiciously combined with nutritional components.

Researchers from the University of Alberta, Edmonton in Canada have discovered that the addition of fish oil to “first-line chemotherapy” can dramatically improve the response rate in patients being treated for advanced lung cancer. The study in question enrolled 46 participants into two groups. A segment received the typical “standard of care” (SOC) therapy. The remainder combined 2.5 grams/day of DHA + EPA (fish oil) with the chemotherapeutic agents: carboplatin, gemcitabine and vinorelbine. Clinical exams and imaging techniques were employed to evaluate the respective efficacy of the two treatment protocols. The results revealed that the chemo + fish oil patients demonstrated a response rate of 60% vs. 25.8% in the SOC group. What’s more, the one-year survival rates figured in at 60% for the fish oil users and 38.7% in the standard of care patients. Previous inquiries using DHA, a fatty acid found in fish oil, have likewise reported favorable outcomes. The mechanisms by which fish oil supports chemotherapy may include “enhanced drug activation”, an “increase in drug uptake” and the promotion of tumor cell damage. Thus far, the beneficial effects of this integrative approach have not come at the price of added side effects or toxicity. (8,9,10)

IP6 + Inositol May Reduce Chemotherapy-Related Side Effects

Source: Journal of Experimental & Clinical Cancer Research 2010, 29:12 (a)

The topic of antioxidants and cancer prevention is controversial in-and-of-itself. Taking antioxidant supplements while undergoing cancer treatment is even more so. Of late, several groups of researchers have shown professional courage in scientifically assessing the value of using specific antioxidants concurrently with allopathic breast cancer care. A study published in the March 2011 issue of the journal Cancer Epidemiology, Biomarkers and Prevention examined the supplement-taking habits of 4,877 women with invasive breast cancer., The incidence of cancer recurrence and mortality were documented over the course of about 4 years. According to the researchers from Vanderbilt University Medical Center, women who used antioxidant supplements (multivitamins, Vitamin C & E) experienced a lower mortality rate (-18%) and reduced recurrence risk (-22%). The authors go on to explain that “The inverse association was found regardless of whether vitamin use was concurrent or nonconcurrent with chemotherapy, but was present only among patients who did not receive radiotherapy”. Two recently published studies from India have similarly reported advantages to administering Vitamins C and/or Vitamin E during chemotherapy or tamoxifen treatment for breast cancer. (11,12,13)

The above emerging data is only part of the story. What I hope that you’ll notice is that I haven’t made any exaggerated claims about the healing power of antioxidants, fish oil or IP6. Instead, I focused on the facts. This is what I think you should look for when examining treatment options. But there’s something else you can personally do to improve the quality of natural health information that makes the rounds on the Internet and elsewhere. Support authors and researchers who are working hard to present solid information that can practically inform important health care decisions. These are the good guys who rarely get the same amount of attention as those making irresponsible but provocative claims about unrealistic cures. We should all strive to have hope when facing any serious health challenge. But combining hope with reliable research is far more powerful than hope without a solid foundation.

Be well!

JP

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Best Of Artic Root Energy

The world is currently suffering from an energy crisis. I’m not talking about the lack of oil reserves or alternative energy sources, but rather the number of coffee shops that have sprouted up everywhere. Don’t get me wrong, I have nothing against a good cup of coffee. In fact, drinking coffee is often a healthful practice. But utilizing a natural stimulant, such as caffeine, isn’t always appropriate or advisable. So what can you do if you frequently find yourself feeling “wiped out”? One option is to consider using an adaptogen.

The term “adaptogen” generally refers to a plant-based remedy with long historical use that can help manage the physical and psychological stressors of life. As a rule, these tonics should be relatively non-toxic and help optimize body function without causing any sort of imbalance. Ginseng is perhaps the most popular supplement in this exclusive club. Ashwagandha, holy basil, licorice and schisandra are several other medicinal plants that are used alone or in combination to help the body and mind adapt.

Rhodiola is yet another member of this class of natural remedies. This particular “arctic root” has developed a rather impressive scientific resume over the last 10 years. One of the more fascinating studies was published in June 2009. It evaluated the effects of combining Rhodiola and Ginkgo biloba, an extract from the leaves of the ginkgo tree, typically used to support healthy brain function and circulation. The details of the study are as follows:

70 healthy male athletes (18-22 years old) received the Ginkgo/Rhodiola blend or a placebo for 7 weeks.Physical endurance, maximal oxygen uptake and blood levels of cortisol (a stress hormone) and testosterone were measured before and after the trial.

The men receiving the herbal blend showed an increase in oxygen uptake and a decrease in fatigue. This supplement partly reduced fatigue by: a) blunting an expected elevation in cortisol (the stress hormone); b) preserving a stable concentration of testosterone, which dropped in the placebo group. The maintenance of this cortisol/testosterone ratio is often used to identify fatigue and overtraining in endurance athletes. (1)

A study from 2004 suggests that using Rhodiola alone can also be effective in combating physical fatigue in “healthy young volunteers”. In that research, a single dose of R. rosea (200 mg) “increased time to exhaustion” and oxygen uptake. The particular extract used in this trial was standardized for 3% rosavin and 1% salidroside. These are believed to be the primary active ingredients in this adaptogen. (2)

Improving physical performance and promoting resistance to exercise burnout is certainly desirable. But the combination of supporting the mind as well as the body is what sets Rhodiola rosea apart. Several recent experiments suggest that this “golden root” possesses potent physiological and psychological activity.

A 12 week study was conducted on a group of 120 senior men and women using a Rhodiola supplement with added minerals and vitamins. Half the group took 2 capsules with breakfast. The remaining participants swallowed a capsule after breakfast and another after lunch. Various quality of life measures (daytime sleepiness, decreased libido, irritability, memory complaints, poor concentration and sleep disturbances) were examined prior to, during and after the experiment. It was determined that both sets of volunteers benefited from supplementation. But those receiving 2 capsules in the morning found greater effects with regard to cognitive and physical performance. In total, 81% of the attending physicians rated patient response as “good” or “very good”, and 99% of the patients and physicians reported an excellent safety and tolerance profile. (3)A Swedish trial from 2009 examined the effects of a patented Rhodiola extract (SHR-5) on 60 patients with “stress related fatigue“. The dosage used was 4 tablets of the herbal extract, providing 576 milligrams, or an equal quantity of an inactive placebo. The authors of the trial concluded that, “repeated administration of R. rosea extract SHR-5 exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response”. Previous experiments, dating back up to 10 years, tend to support these findings. (4,5,6)The March 2008 edition of the Journal of Alternative and Complementary Medicine examined yet another application for this adaptogen. The experiment was based out the University of California Los Angeles Department of Psychiatry and involved 10 patients who were diagnosed with generalized anxiety disorder (GAD). All of the participants took 340 mg of an R. rosea extract over a 10 week period. By the end of the study, a significant decline in anxious symptoms was noted. This was quantified by reviewing each patient’s score on an anxiety index called the Hamilton Anxiety Rating Scale. Only mild side effects were reported, such as minor dizziness and dry mouth. (7)The SHR-5 extract was also recently tested on 89 patients with depression. In this trial, the participants were administered either 340 mg or 680 mg of an R. rosea extract or similar looking placebo tablets. Depressive symptoms were analyzed at the start and end of the 6 week study. The Hamilton Rating Scale for Depression was employed to establish the level of depressive symptoms. The researchers involved reported that both groups receiving Rhodiola demonstrated improvements in emotional stability, overall depression and sleep quality. (8)Source: eCAM 2007 4(3):375-380 (a)

There are several proposed mechanisms by which R. rosea appears to work. Laboratory research in an animal model indicates that it may actually increase the number of neurons (nerve cells) in the hippocampus and prevent injury to existing neurons in that region of the brain. The hippocampus plays an important role in regulating memory and mood. Certain antidepressants (SSRIs – Selective Serotonin Reuptake Inhibitors) are known to function in a similar manner. On the physical front, preliminary research suggests that R. rosea can: a) increase antioxidant concentrations in the human body; b) discourage systemic inflammation (C-reactive protein levels); and c) elevate glycogen levels (a form of stored energy that’s held in the liver and muscles). Taken as a whole, this combined evidence paints a picture of a tonic that protects and restores sensitive areas of the body and brain that may be vulnerable to the effects of stressors. (9,10,11,12)

There are many aspects of modern living that deplete our natural energy reserves. Chief among them are chronic physical/psychological stress and a poor diet. There are also certain health conditions that can play a part in a generalized feeling of physical grogginess and mental malaise. It’s very important to rule out such conditions as anemia, insomnia, nutritional deficiencies and thyroid disorders as a first step in addressing general fatigue. However, if you’re basically in good health but you still feel chronically wiped out, you may want to consider experimenting with a well researched adaptogen such as Rhodiola rosea. (13,14,15,16)

Update: February 2011 - A systematic review in this month’s issue of the journal Phytomedicine summarizes the current state of knowledge about arctic root (Rhodiola rosea) thusly: “R. rosea may have beneficial effects on physical performance, mental performance, and certain mental health conditions”. This conclusion was based on an evaluation of 11 placebo-controlled, randomized clinical trials with publication dates spanning between 1950 to 2009. However, several newer studies weren’t in print at the time of summary. Here’s an overview of what the current batch of Rhodiola research reveals: a) Salidroside, a component of R. rosea,  may reduce binge eating behavior by modulating stress response; b) a combination of R. rosea, Schisandra chinensis and Eleutherococcus senticosus (ADAPT-232) improved cognitive performance (accuracy, attention and speed) in a group of 40 women taking part in a set of “stressful cognitive tasks”; c) new animal and human studies report that supplementing with arctic root improves physical performance and reduces “lactate levels and parameters of skeletal muscle damage after an exhaustive exercise session”; d) two recent experiments in animal models report that R. rosea extracts may be useful in the battle against addiction to morphine and nicotine. In the original review I cited, the authors call for more well-designed studies to confirm previous findings. It appears that some scientists are indeed forging forward and putting this adaptogen to the test with positive results. (17,18,19,20,21,22,23)

Be well!

JP

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Best of Fishy Medicine

The way you perceive things can dramatically influence the results you find. I think many people accept this concept as true to some extent. But how many of us actually keep this philosophy in mind when applying it in practical terms? For example – when psychiatrists throughout the world prescribe a medication for ADHD (Attention Deficit Hyperactivity Disorder) or clinical depression, most patients are inclined to believe that it will relieve their symptoms. However, would the same mindset hold true if a physician “prescribed” eating more fish or supplementing with fish oil for the same conditions? Setting aside the relative efficacy of the respective treatments, it’s important to understand that the way you think about any given therapy is likely to affect the outcome – for better or for worse.

One of the most powerful natural health concepts I know of is to: think of food and supplements as serious medicine. Don’t just dismiss them as something we all need to sustain our bodies. Food is so much more than that. There are naturally occurring chemicals in everyday foods that can promote healing in ways that medications cannot. What’s more, using food to enhance health puts you in the enviable position of protecting your good health so that, eventually, you may not require certain medical interventions at all.

Many health experts consider fish a superfood. Chief among its attributes are two omega-3 fatty acids, DHA or docosahexaenoic acid and EPA or eicosapentaenoic acid, which appear to influence the human body and brain in some positive and specific ways. This is illustrated in several current studies that are featured in the medical literature:

Recently, a group of 92 children with ADHD was given a placebo or 500 mg of EPA over a 15 week period. Those receiving the fish oil demonstrated improvements in ADHD symptoms as measured by the Conners’ Parent/Teacher Rating Scale. The kids classified as “oppositional” exhibited the greatest reduction in undesirable symptoms. The concluding remarks of the researchers note that, “Increasing EPA and decreasing omega-6 fatty acid concentrations in phospholipids were related to clinical improvement”. (1)An examination of 33,623 Swedish women with varying degrees of “psychotic-like symptoms” determined that eating fish regularly significantly lowered the incidence of “high level symptoms”. The risk of such symptoms was 53% higher in women who didn’t eat fish at all as compared to those consuming fish 3 to 4 times a week. As a side note, women with the highest Vitamin D intake demonstrated a 37% reduced likelihood of psychotic characteristics. Certain species of fish such as mackerel, salmon and sardines are excellent sources of Vitamin D. (2,3)The May 2010 issue of the International Journal of Cancer reports that DHA is capable of delaying the development and inhibiting the growth of neuroblastomas in an animal model. This is a form of cancer that takes root in nerve tissue of infants and young children. Previous laboratory investigations suggest that DHA can lead to the selective death or apoptosis of neuroblastoma cells. The next line of inquiry will be “studies aiming at a clinical application in children with high-risk neuroblastoma”. (4,5)DHA May Contribute to Improved Mental Development and Mental HealthSource: Am J Clin Nutr 89: 958S-962S, 2009. (a)

Many people would likely benefit from the inclusion of more fish in their diet. But not just any fish will do. The April 2010 issue of Eat Well magazine provides a convenient and informative guide to selecting the healthiest seafood for ourselves and the environment.

“6 Super Green Fish To Serve” - Albacore Tuna (troll or pole-caught in the US or British Columbia), Mussels & Oysters (farmed), Pink Shrimp & Spot Prawns (wild-caught in British Columbia and Oregon), Rainbow Trout (farmed) and Salmon (wild-caught in Alaska)“6 Threatened Fish to Save” - Bluefin Tuna, Chilean Sea Bass, Groupers, Monkfish, Orange Roughy and Salmon (farmed)

In order to make the “best of” list, certain criteria had to be met, including low levels of select contaminants such as mercury (<216 parts per billion/ppb) and PCBs (<11 ppb). In addition, these fish are also rich in omega-3 fatty acids and are classified as “sustainable”.

Eating a diet that’s abundant in DHA and EPA is essentially a return to form for human beings. Most of our ancestors were very familiar with just this type of menu plan. However, the modern age has brought about a significant shift in what we eat. The past few centuries have also shuttled in a number of health concerns that weren’t nearly as prevalent in previous generations. The reasons for this documented decline in health are many. But few medical experts disagree that diet and lifestyle considerations are pivotal factors in this downward spiral. Thankfully, diet and lifestyle can be modified. Now that’s my idea of serious medicine. (6,7,8)

Update: February 2011 - I’ve noticed that increased awareness about environmental toxins is frequently making its way into the “fish as health food” debate. As is often the case, there’s some evidence underlying the concerns expressed by consumers and health care experts alike. It’s true that our waterways are exposed to a greater number of questionable chemicals than ever before. But the implications need to be examined closely. For instance, research from both Canada and Europe concedes that regular fish consumption can lead to higher levels of chlorinated pesticides and mercury in humans. However, the human body is quite resilient and this added chemical burden doesn’t necessarily mean that poor health will follow. The current issue of the Journal of Nutrition, Health & Aging presents an illustration. The eating habits of 3,380 mothers were carefully analyzed during the first trimester. No association between fatty fish, lean fish or shellfish intake and fetal growth or neonatal complications was discovered. What also needs to be taken into account is the overall risk-benefit balance of fish or any other dietary component. Study after study indicates that those who eat more fish appear to be protected from a variety of age-related health threats including certain forms of cancer, dementia and kidney disease. This cannot and should not be discounted when considering whether to include fish in your diet. The bottom line is that fish offers too much promise to simply abandon indiscriminately. Instead I think it’s best to select the cleanest possible fish available and/or to supplement with purified sources of omega-3 fatty acids. (9,10,11,12,13,14,15)

Be well!

JP

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Breakfast Controversy

Every so often a news story is promoted that questions fundamental beliefs about good nutrition. I used the word “promoted” purposefully. If there’s a health related press release that is likely to be controversial or sensational, it generally moves to the front of the line for consideration. Take for example the recent publicity surrounding a study that supposedly found that eating a “big breakfast” increases daily caloric intake rather than lowering it. Previous inquiries have reported that starting the day off with a hearty breakfast is probably one of the best ways to ensure better subsequent food selection and a healthier weight. So the fact that one study refutes this widely held opinion can be big news.

The headline-making study in question was published in the January 2010 issue of the Nutrition Journal. The data itself was based on an analysis of the eating habits of 100 normal weight men and women and 280 obese counterparts. According to the authors of the study, “The increasing ratio of breakfast to total daily energy intake was associated with a significant reduction of overall intake on days where post-breakfast energy was significantly reduced”. In other words, those who consumed fewer calories during breakfast generally consumed fewer overall calories throughout the day. (1,2)

So, have I and other nutritional experts been wrong in emphasizing the importance of breakfast all along? To answer that question, I sifted through the recent medical literature to see what I could find. After all, my ultimate goal is to provide my clients and readers with the most accurate and practical information possible. If that means breakfast should be avoided, so be it.

British Journal of Nutrition, Feb. 2011 - The current issue of the BJN reports that eating a protein rich breakfast in a solid form, rather than as a “protein-rich beverage”, is significantly more effective in reducing appetite and food intake at lunchtime meals. (3)

Clinical Nutrition, Jan. 2011 - Eating a breakfast containing high amounts of calcium and Vitamin D supports post-meal calorie and fat burning (diet induced thermogenesis and fat oxidation rates). Calcium and D-rich breakfasts may also reduce hunger and overall energy intake in the two successive meals. (4)

Nutrition and Metabolism, Jan. 2011 - Adding whole almonds to a high carbohydrate breakfast lowered blood sugar and supported a “daylong feeling of fullness” in 14 test subjects with glucose intolerance. This particular trial examined the effects of various types of almond-based ingredients including almond butter, almond oil and defatted almond flour. The results indicate that whole almonds provided the most pronounced effects. (5)

Nutrition Journal, Jan. 2011 - Researchers from the Department of Food Technology at Lund University, Sweden determined that whole grain rye kernels are a better option than wheat kernels with respect to the breakfast/daily calorie connection. Ten healthy volunteers, consuming the respective grains on different occasions, revealed that the consumption of rye products lowered “acute insulin responses” and resulted in a “16% lowering of energy intake at a subsequent lunch meal”. What’s the secret to rye’s success? Bulking fiber or indigestible carbohydrates which help fill you up and produce beneficial fermentation metabolites. (6)

Diabetes Care, Dec. 2010 - Eating a soy yogurt “prebreakfast high-protein snack” lowers post-meal blood sugar elevation in type-2 diabetics by almost 40%. Of note, the participants in this study were already engaging in a diabetic-friendly diet and/or controlling blood sugar via the medication Metformin. (7)

High-Protein, Pre-Breakfast Soy Yogurt Snack May Benefit Diabetics and Non-Diabetics

Source: Diabetes Care November 29, 2010 vol. 33 no. 12 2552-2554 (a)

The above examples were all interventional trials. In the past few months, several observational studies have also been published in prestigious medical journals, including the Journal of the American Dietetic Association, Nutrition Metabolism and Cardiovascular Diseases and the American Journal of Clinical Nutrition. Each and every one of these scientific evaluations found positive outcomes to various populations who regularly eat a morning meal. For instance: a) postpartum teens that ate breakfast 6 to 7 days a week consumed 1,197 fewer calories/week from salty and sweet snacks, 1,337 fewer calories from sweetened drinks and had a lower body mass index than teens that ate breakfast two or less times weekly; b) an examination of the eating habits of 18,177 adults of Italian decent revealed that “subjects with a higher breakfast food consumption had a lower risk of high body mass index, abdominal obesity, systolic and diastolic blood pressure, blood glucose, triglycerides, total cholesterol and C Reactive Protein“; c) a unique study that investigated “breakfast skipping” in a group of children and followed up with them as adults determined that long term breakfast avoidance was strongly linked to higher fasting insulin, larger waist circumference, LDL (“bad”) and total cholesterol. Collectively, the risk factors identified in these large segments of society point to an easily modifiable way of reducing the risk of cardiovascular disease, diabetes and obesity – eating breakfast. (8,9,10)

In my book, the take home message about breakfast is as follows: Opt for breakfast foods that are rich in healthy fats, fiber and protein. Solid foods are probably the best way to go because they promote mindfulness. This latter point cannot be emphasized enough. The reality is that many people are in too much of a hurry to register exactly what they’re eating. This may seem odd, but it’s quite common. Being aware of what you eat is essential to assisting your body and mind to understand what good nutrition ought to look and feel like. A food diary is an excellent tool in this pursuit. Another important step to consider is to set aside 5 to 10 minutes just to enjoy your food. No Internet surfing, phone calls, radio or television. Just sit down long enough to acknowledge what you’re about to put in your mouth. You’ll digest your food better and savour the experience in a more meaningful way. A by-product of doing so is that you may find that your appetite and waistline respond in a decidedly pleasing way.

Be well!

JP

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Dust Mites Trigger Asthma By Tricking the Immune System

Dust Mites Trigger Asthma By Tricking the Immune System

The horrible looking creature above is a dust mite and it is known to trigger asthma attacks. Dean Smith, Executive Director of the American Asthma Foundation, says "although dust mites are known to trigger asthma attacks, until now we did not know why the allergic response to the mites was so strong." The mystery was solved as a result of research funded by the American Asthma Foundation's Strategic Program for Asthma Research (SPAR). The lead investigator, Dr. Christopher Karp, and his colleagues found that house dust mites trick the immune system into believing that it is facing a bacterial infection. Thus misinformed, the immune system mounts a strong allergic response to the mites, a response that can trigger asthma attacks.

They have the cause so maybe now they can come up with a cure. Maybe they can create a drug that can keep this allergic response to dust mites from happening in the first place.

Photo: American Asthma Foundation

Tags: dust-mites | dust-mites-asthma | immune-system

Posted on January 10, 2009
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Google Uses Search Results to Estimate Flu Activity

Google Uses Search Results to Estimate Flu Activity

Google has launched a new service called Google Flu Trends that uses search activity to estimate flu activity in your state. They say it could act as an early warning system for a severe outbreak.

So why bother with estimates from aggregated search queries? It turns out that traditional flu surveillance systems take 1-2 weeks to collect and release surveillance data, but Google search queries can be automatically counted very quickly. By making our flu estimates available each day, Google Flu Trends may provide an early-warning system for outbreaks of influenza.

Reuters has a story here about Google's new service.

Tags: google-flu-trends | influenze | influenza-outbreak

Posted on November 11, 2008
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Experts Find First Swine Flu Case Resitant to Tamiflu

Experts Find First Swine Flu Case Resitant to Tamiflu

The BBC reports that experts have discovered the first case of swine flu that is resistant to tamiflu, an antiviral drug being used to fight h1n1.

Roche Holding AG confirmed a patient with H1N1 influenza in Denmark showed resistance to the antiviral drug.

David Reddy, company executive, said it was not unexpected given that common seasonal flu could do the same.

The news comes as a nine-year-old girl has become the third to die in the UK with swine flu.

Virologist Professor John Oxford told the BBC, "I'm not surprised about this finding. The question is whether it is going to spread. We will soon know the answer."

The CDC has categorized swine flu as a Category 2 outbreak, with the possibility of 90,000 to 450,000 deaths in the U.S. There were are record 6,300 new cases in the U.S. last week.

Tags: swine-flu | swine-flu-tamiflu | tamiflu

Posted on June 29, 2009
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