Why You Need Supplements

Americans spend over $34 billion on alternative medicine each year.1 The bulk of this expense goes toward nutritional supplements. As the supplement market continues to expand, questions about vitamin use persist: “Do you really need 12 different supplements a day? If you eat relatively healthy, including fresh fruits and vegetables in your diet, shouldn’t that be enough?”

Here are four main reasons to consider taking supplements:

1. Nutrient-Deficient Diet

Many Americans neglect eating the most nutrient-rich foods, such as fresh fruits, vegetables, nuts, seeds, and whole grains, which are needed for the body to stay healthy. Instead, most individuals eat processed, easy-to-grab foods that are high in calories and low in nutrition. It is understandable that most Americans are nutritionally deficient, when the two main vegetables in their diet are tomatoes and potatoes in the form of ketchup and French fries.2

According to a National Health and Nutritional Survey, the majority of Americans fall short on nutrition. This survey reported that on average, Americans consume fruits and vegetables only 1–2 times per day. Not surprisingly, approximately 10% or less of the population met the USDA guideline of eating a minimum of five servings of fruits and vegetables a day.3-5

2. Quality of Food

The nutritional content of our food has significantly changed over the years. Unless you have your own garden, most likely you rely on commercial agriculture for fruits and vegetables.6,7 In the post-World War II era, commercial farmers discovered that healthy-looking, colorful crops could be produced with less effort by replacing standard mulch and manure fertilizers with nitrogen (N), phosphorus (P), and potassium (K) fertilizer. Over time, the NPK fertilizer yielded crops that were deficient in many other essential micronutrients.

If the nutrients are deficient in our soil, they will be deficient in our foods. It may not be coincidental to note that these changes have paralleled a sharp rise in many chronic degenerative diseases, including heart disease, diabetes, and cancer. Nutrient-deficient food has also contributed to sub-clinical nutritional deficiencies that affect the world population.8

The change in the modern diet from a hunter-gatherer has also had an impact on health. A diet higher in cereal grains has become a double-edged sword. While providing food and calories for a growing world population, the change has led to a decrease in the actual ratios of highly nutritious foods to less dense nutrition being consumed. Increasing carbohydrates and decreasing protein, vitamins, minerals, and macronutrients that were once readily consumed has resulted in poorer health. In most parts of the world, wherever a cereal-based diet has replaced a primarily animal-protein diet, there is a noted reduction in stature, an increase in infant mortality, anemia, incidence of infectious disease, bone disorders, and cavities, plus a decrease in life span.9

Furthermore, as foods are processed, the nutrients are stripped down further. This makes foods that seem healthy truly devoid of nutritional value. Commercial milling of cereal grains removes the bran and germ from the starchy endosperm, the latter being what is ground into flour. This process reduces the amount of vitamins, minerals, and fatty acids.10 And by removing the fatty acid content from the flour, any resulting bread will last longer on a store shelf, passing itself off as food but really offering little health value.

3. Varied Nutritional Needs

When it comes to nutritional requirements, what your body needs is determined on an individual basis. The recommended dietary allowances (RDAs), developed back in the 1940’s when our food and soil were very different, are an overall guideline to follow. It is truly impossible for the RDA estimate to meet the needs of every individual. In 2004 a study showed that in order to improve weight loss in adults, protein levels above the RDA would be necessary, depicting the RDA levels as inadequate.11 Therefore, supplementation may be needed to replenish specific nutritional shortfalls.

4. Antioxidant Protection

Our environment bombards us with an increasingly high level of oxidative stress. Oxidative stress comes from air and water pollution, consumption of fats and fried foods, diets high in sugar, smoking, alcohol, illegal drugs, medications, sleep deprivation, emotional stress, and excessive exercise.

The accumulation of oxidative stress leads to chronic diseases, including cancer. We know that cancer is a preventable disease that requires long-term lifestyle commitments to better habits. Pharmaceutica Research in 2008 reported that 1 million Americans and more than 10 million people worldwide were expected to be diagnosed with cancer. Of those figures, only 5–10% of all those cancers will have been caused by genetic defects whereas 90–95% of them are rooted in environment and lifestyle. The report goes further stating that tobacco will account for 25–30% of cancer deaths; diet will be related to 30–35%; and infections will likely cause 15–20%. The remaining cancer deaths would be due to environmental pollutants, stress, radiation, and other factors.12

According to former U.S. Surgeon General, Dr. C. Everett Koop, our current dietary practices contribute to many of these chronic diseases:

The preponderance of the evidence … substantiates an association between dietary factors and rates of chronic disease. In particular, the evidence suggests strongly that a dietary pattern that contains excessive intake of foods high in calories, fat (especially saturated fat), cholesterol, and sodium, but that is low in complex carbohydrates and fiber, is one that contributes significantly to the high rates of major chronic diseases among Americans. It also suggests that reversing such dietary patterns should lead to a reduced incidence of these chronic diseases.13

While supplements help maintain nutrient levels and provide greater protection from chronic ailments, don’t expect them to counterbalance a diet of fried, sugar-laden foods. A balanced diet, exercise, and supplements are essential to a healthy lifestyle, as the body needs all the help it can get to sustain energy, immunity, cognitive function, and overall health.

Preventative Medicine Clinic is located at 1245 NW Galveston in Bend, Oregon and can help you plan for health success.

References

  1. Horrigan BJ. Americans spent $33.9 billion out-of-pocket on CAM. Explore (NY). 2009 Nov-Dec;5(6):324-5. Retrieved on August 12, 2013 from http://nccam.nih.gov/news/2009/073009.htm
  2. USDA. Economic Research Service. Retrieved on August 12, 2013 from http://www.ers.usda.gov/topics/crops/vegetables-pulses/potatoes.aspx
  3. Centers for Disease Control and Prevention (CDC). State-specific trends in fruit and vegetable consumption among adults — United States, 2000-2009. MMWR Morb Mortal Wkly Rep. 2010 Sep 10;59(35):1125-30.
  4. State Indicator Report on Fruits and Vegetables 2013. Retrieved on August 12, 2013 http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf
  5. State Indicator Report on Fruits and Vegetables 2009. Retrieved on August 12, 2013 http://www.cdc.gov/nutrition/downloads/StateIndicatorReport2009.pdf
  6. Esther G. Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? Because of soil depletion, crops grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. Sci Am. April 27, 2011. Retrieved on August 12, 2013 http://www.scientificamerican.com/article.cfm?id=soil-depletion-and-nutrition-loss&print=true
  7. Davis DR, et al. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82.
  8. Serdula M, et al. Flour fortification with iron, folic acid, vitamin B12, vitamin A, and zinc: Proceedings of the Second Technical Workshop on Wheat Flour Fortification. Food Nutr Bull. 2010;31(1 Suppl):3S-96S.
  9. Cordain L. Cereal Grains: Humanity’s Double-Edged Sword. World Rev Nutr Diet. Basel, Karger, 1999, vol 84, pp 19–73.
  10. Slavin J. Grain Processing and Nutrition. Crit Rev Food Sci Nutr. 2000 Jul;40(4):309–326. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.
  11. Anand P, et al. Cancer is a Preventable Disease that Requires Major Lifestyle Changes.Pharm Res. 2008 September;25(9):2097–2116.
  12. Koop CE. The Surgeon General’s Report on NUTRITION AND HEALTH Summary and Recommendations 1988 U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Public Health Service DHHS (PHS) Publication No. 88-50211. Retrieved August 13, 2013 http://profiles.nlm.nih.gov/ps/access/NNBCRT.ocr

How Do You Treat Hormone Imbalances?

Hormone imbalances can occur in men and women of almost any age.1 A variety of factors can be related to these imbalances, including high insulin levels from diets high in refined foods and sugar, exposure to environmental toxins (xenoestrogens), high consumption of hydrogenated fats, and lack of physical activity leading to weight gain.2-5

Age is also a factor in reduced levels of hormones, creating feelings of imbalance in everyday pursuits. For example, testosterone levels in women begin going down after age 20. By age 40 a woman’s testosterone level will be half of what it was when she was 20 years old. This is why getting hormone levels checked even while in your 20′s may be necessary if you aren’t feeling yourself. For women between the ages of 40–60, testosterone levels can remain pretty constant. After menopause testosterone declines once again.1

How can you help hormones maintain balance?

Diet

The food you choose to eat can have a major impact on your health. If your diet is high in sugar, processed carbohydrates, hydrogenated fats, genetically modified foods, and conventional beef, dairy, and poultry, then you are more susceptible to obesity and all the associated diseases, plus an increase in hormone imbalances.6-11 It’s important to maintain a healthy weight, as storing excess fat can lead to hormone imbalances and an increase in stored environmental toxins. Toxins have a negative impact on overall health and should be avoided at all ages of life, especially during pregnancy where the developing baby can carry the negative impact the rest of its life.12-15

Exercise

Physical activity is important to hormone balance, not to mention overall health and a good mental state. Exercise helps to keep cortisol levels low and also helps maintain hormone balance by reducing the level of cortisol in the body and sustaining serum insulin levels. Cortisol levels can become significantly high when the body is experiencing stress, either real or imagined.17 Exercise helps counter the effects of stress and regular moderate exercise can lower cortisol levels.18-20 Moderate exercise for 30 to 60 minutes each day can have a profound effect on hormone balance.21-23

Bioidentical Hormones

Bioidentical hormone replacement therapy (BHRT) can balance hormone levels that become upset or deficient through lifestyle habits and aging. Unlike conventional HRT, BHRT is derived from plant sources and structured similarly to hormones circulating in the body.24-26 Since the Bioidentical hormones are recognized in the body, they are effectively assimilated and used. BHRT replenishes the body with the healthy hormone levels your body needs to function optimally. Forms of BHRT include progesterone, estrogen, and testosterone.

Blood tests are taken to determine hormone levels. If there is a deficiency or imbalance, BHRT is recommended to safely balance hormone levels. Restoring hormone balance can provide greater protection from chronic diseases and alleviate menopausal symptoms. Saliva testing of hormonal levels is used by some practitioners, but peer-reviewed studies from saliva testing are not nearly as prevalent. Serum hormone studies show the ideal levels to reduce the risk of heart disease and some cancers.

Compounding pharmacies specialize in producing BHRT. Doses are determined on an individual basis and available in different administrations (topical, oral, sublingual, etc.). A few studies show that topical BHRT has a better safety profile than the orthodox oral HRT.27-29 It is important to note that most physicians are not trained in prescribing BHRT and they may be unfamiliar with the medical literature that supports this treatment. Fortunately, there are physicians specializing in age-management medicine who can help you determine which BHRT treatments are best for you.

References

  1. Rohr U. The impact of testosterone imbalance on depression and women’s health.Maturitas. 41 Suppl. 1 (2002) S25–S46.
  2. Ruano M, et al. Morbid obesity, hypertensive disease and the
    renin-angiotensin-aldosterone axis. Obes Surg. 2005 May;15(5):670-6.
  3. Masi AT, et al. Neuroendocrine, immunologic, and microvascular systems interactions in rheumatoid arthritis: physiopathogenetic and therapeutic perspectives. Semin Arthritis Rheum. 1999 Oct;29(2):65-81.
  4. Nadal A, et al. The pancreatic beta-cell as a target of estrogens and xenoestrogens: Implications for blood glucose homeostasis and diabetes. Mol Cell Endocrinol. 2009 May 25;304(1-2):63-8.
  5. Park SH, et al.  Cell growth of ovarian cancer cells is stimulated by xenoestrogens through an estrogen-dependent pathway, but their stimulation of cell growth appears not to be involved in the activation of the mitogen-activated protein kinases ERK-1 and p38. J Reprod Dev. 2009 Feb;55(1):23-9.
  6. Kochan Z, et al. [Dietary trans-fatty acids and metabolic syndrome]. Postepy Hig Med Dosw (Online). 2010 Dec 27;64:650-8.
  7. Biswas M, et al. Reduced total testosterone concentrations in young healthy South Asian men are partly explained by increased insulin resistance but not by altered adiposity. Clin Endocrinol (Oxf). 2010 Oct;73(4):457-62.
  8. Kelly DM, et al. Testosterone: a metabolic hormone in health and disease. J Endocrinol. 2013 Apr 29;217(3):R25-45.
  9. Pimentel GD, et al. Intake of trans fatty acids during gestation and lactation leads to hypothalamic inflammation via TLR4/NFκBp65 signaling in adult offspring. J Nutr Biochem. 2012 Mar;23(3):265-71.
  10. Collison KS, et al. Effect of trans-fat, fructose and monosodium glutamate feeding on feline weight gain, adiposity, insulin sensitivity, adipokine and lipid profile. Br J Nutr. 2011 Jul;106(2):218-26.
  11. Duque-Guimarães DE, et al. Early and prolonged intake of partially hydrogenated fat alters the expression of genes in rat adipose tissue. Nutrition. 2009 Jul-Aug;25(7-8):782-9.
  12. Lang IA, et al. Association of urinary bisphenol A concentration with medical disorders and laboratory abnormalities in adults. JAMA. 2008 Sep 17;300(11):1303-10.
  13. Markowski VP, et al. Tissue-specific and dose-related accumulation of arsenic in mouse offspring following maternal consumption of arsenic-contaminated water. Basic Clin Pharmacol Toxicol. 2011 May;108(5):326-32.
  14. Blüher M. Adipose tissue dysfunction contributes to obesity related metabolic diseases.Best Pract Res Clin Endocrinol Metab. 2013 Apr;27(2):163-77.
  15. Silva AP, et al. Dietary fatty acids early in life affect lipid metabolism and adiposity in young rats. Lipids. 2006 Jun;41(6):535-41.
  16. Eliakim A, Nemet D. Exercise training, physical fitness and the growth hormone-insulin-like growth factor-1 axis and cytokine balance. Med Sport Sci. 2010;55:128-140.
  17. Turakitwanakan W, et al. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1:S90-5.
  18. Broocks A, et al. Effect of aerobic exercise on behavioral and neuroendocrine responses to meta-chlorophenylpiperazine and to ipsapirone in untrained healthy subjects.Psychopharmacology (Berl). 2001 May;155(3):234-41.
  19. Marc M, et al. Plasma cortisol and ACTH concentrations in the warmblood horse in response to a standardized treadmill exercise test as physiological markers for evaluation of training status. J Anim Sci. 2000 Jul;78(7):1936-46.
  20. Scerbo F, et al. S. Effects of exercise on cravings to smoke: the role of exercise intensity and cortisol. J Sports Sci. 2010 Jan;28(1):11-9.
  21. Hill EE, et al. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest. 2008 Jul;31(7):587-91.
  22. Cust AE. Physical activity and gynecologic cancer prevention. Recent Results Cancer Res.2011;186:159-85. doi: 10.1007/978-3-642-04231-7_7.
  23. Haff GG, et al. Force-time curve characteristics and hormonal alterations during an eleven-week training period in elite women weightlifters. J Strength Cond Res. 2008 Mar;22(2):433-46.
  24. Watt PJ, et al. A holistic programmatic approach to natural hormone replacement. Fam Community Health. 2003 Jan-Mar;26(1):53-63.
  25. Mahmud K. Natural hormone therapy for menopause. Gynecol Endocrinol. 2010 Feb;26(2):81-5.
  26. Francisco L. Is bio-identical hormone therapy fact or fairy tale? Nurse Pract. 2003 Jul;28(7 Pt 1):39-44, table of contents.
  27. Eilertsen AL, et al. The effects of oral and transdermal hormone replacement therapy on C-reactive protein levels and other inflammatory markers in women with high risk of thrombosis. Maturitas. 2005 Oct 16;52(2):111-8.
  28. Kurtay G, et al. A comparison of effects of sequential transdermal administration versus oral administration of estradiol plus norethisterone acetate on serum NO levels in postmenopausal women. Maturitas. 2006 Jan 10;53(1):32-8.
  29. Lazzeroni M, et al. The effect of transdermal estradiol or oral conjugated oestrogen and fenretinide versus placebo on haemostasis and cardiovascular risk biomarkers in a randomized breast cancer chemoprevention trial. Ecancermedicalscience. 2008;2:67.

How Important Are Calories?

With summer here, weight issues surface anew. As we welcome summer, here’s to bathing suits and shorts, and body baring fashions.And as many of us become more body conscious, questions reappear with regards to diet once again.

There is not a day that goes by in my office that a patient doesn’t ask about weight gain/loss and diets. There are those who come in and swear by the Atkins diet, the Sommers diet or some other diet. Well folks here it is:

The bottom line is that weight-gain occurs when the amount of food intake (energy, otherwise known as calories) exceeds the amount of energy the body spends. There are illnesses, and metabolic disorders that may be the cause of this imbalance. And yes, the research
shows there is a genetic component. However, for the majority of Americans, it is really either over eating, and/or under exercising.

Let us start with the question how much energy (measured in calories) does it take for my body to function? This is known as the RMR, or resting metabolic rate. This is an individual’s energy requirement needed for the body to do the basic functions, such as breathing, and maintaining brain and vital organ functions.

This measurement can be done by an instrument that is known as a calorimeter. This is a simple test that requires breathing into an apparatus for a period of time, in the morning, prior to eating and exercising and the number is displayed on the digital screen.

Now, the reason this number is significant, I believe, is that most people think they need and burn more calories than they actually do. After some testing, it was rather surprising at truly how low this number is in patients who are considered physically active and fit. Of course this number is only the beginning of determining how many calories your body truly needs, and what would be my recommendation as the FIRST step in any weight loss/gain program.

Additional caloric needs are then taken into account, and are also a consideration in an individualized program. Quality of food does matter.

While calories are calories, there are some difference in the quality of a calorie. You may ask what does that mean? So, why isn’t a donut with its fat and carbohydrate calories, otherwise known as “empty calories?”When the body digests, and breaks down food, it needs enzymes, vitamins, and other physiologically active substances. These substances are affected by the food. Take the donut. Due to its usually high simple sugar content, a physiological affect may be the spike in some persons insulin (a hormone). Also, the donut probably wouldn’t be considered as a rich source of vitamins, and/or phytonutrients. And, in fact it probably contains trans fatty acids.

Another analogy would be this. Let say you own and drive a Ferrari. Would you really get the cheapest gas available? You might get where you want to be with a lesser quality gas in your Ferrari, but at what cost to the rest of the car, and its parts? Even my 4-wheel drive pings on low quality gas.

So, back to our body’s. The quality of food matters, if you want performance. Yes, most food will in fact give you the calories one way. However, if the food is chosen by its calories and NUTRITIONAL value, just think how well you really could feel!

Here’s to fruits and vegetables, nuts, seeds, whole grains, oils, and high quality hormone free poultry, eggs, fish and meat.And high performance high octane fuel for all you Ferrari car drivers! Let us say we are eating well.Like the gas filled Ferrari, just gassing it doesn’t keep it functioning well. It loves to be driven. (OK, it loves to be driven fast) And, so too our body’s likes to move.

So, yes exercise is important. (And, that’s a subject for another day).Our evaluation of the total energy need of our body and total caloric intake is the RMR plus the daily energy requirement of our body with exercise, a very active lifestyle and/or job.

Call 541-383-3424 to get your RMR tested.

Whey Protein

One of the oldest functional foods available to mammals is milk. In human newborns, mothers milk has been the relied upon for nutrition. We often hear about the role of mothers milk in building the immune system in infants. There is much controversy about the role of milk (and thus, diary) as a source of nutrition. This series of articles aims to explain and clarify milk as a source of nutrition and its role physiologically in our body.

Milk contains 2 primary sources of protein, the caseins and whey. Whey components include beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, lactoferrin, immunoglobulins, lactoperoxidase enzymes, glycomacropeptides, lactose and minerals. Whey from buttermilk also contains the lipid sphingomyelin.

The whey remains in an aqueous environment, while the caseins are responsible for making curds after processing. Today we often see whey used as a dietary supplement. Currently there are a number of various whey finished products available. For example: Whey protein isolate, whey protein concentrate, undenatured whey concentrate, hydrolyzed whey. These products often vary in the amounts of protein, carbohydrates and fats. Whey protein isolate is 90-95% protein. It contains little if any lactose, fat and mineral content. Whey protein concentrate has a protein concentration of approximately 25-89 %. There is usually some fat, lactose and minerals. Hydrolyzed whey protein and undenatured whey concentrate vary in the amount of protein, fat, mineral and lactose content. These variables are important because each component has different therapeutic applications.

Whey proteins are complete proteins. They have all the essential amino acids, and are higher in concentration than those of vegetable protein sources. They are also absorbed and utilized efficiently. Furthermore, whey proteins are rich in sulphur containing amino acids cysteine and methionine, which enhances immune function.

Components good for the immune system-
There are a number of components found in whey protein, one of the two primary proteins found in milk — The second protein being caseinate.

1. The first component, beta lactoglobulin constitutes about 50% of the whey protein. It is the primary source of essential and branched chain amino acids.It also ontains a retinol binding protein and thus is thought to potentiate lymphatic response. Human milk contains no beta-lactoglobulin.

2. Approximately 20-25 % of whey protein is alpha lactalbumin. This component is also a source of a wide variety of essential and branched amino acids. Interestingly, this is purified and most commonly used in infant formulas as it is structurally most similiar to breast milk. These formulas however also contain demineralized beta actogloblins due to cost saving measures. Therefore, ulimately the formulas end up less sililiar to breast milk. The alpha lactalbumin has a direct effect on the immune system. Specifically on the B lymphocytic function, T cells and enhanced antibody response to systemic antigen stimulation. It has also been shown to chelate heavy metals and reduce oxidative stress due to its iron-chelating properties.

3. The third component is immunoglobulins. These make up about 10-15% of whey protein. This is the primary component of colostrum. These function as immune modulating proteins.

4. Lactoferrins make up approximately 1-2% of the whey proteins. These are antioxidant, antiviral, antibacterial and antifungal. These promote growth of benficial bacteria and occur naturally in breast milk, tears, saliva, bile, blood, and mucus. Studies on mice have shown lactoferrin demonstrates anti-inflammatory properties.

5. Lactoperoxidase is an important enzyme in the whey fraction of milk. Although is makes up only 0.5% of the total proteins found in whey, is is a very biologivallay significant component. It has the ability to catalyze (change) certain moleculesand therefore can inhibit or kill various bacterial species.

6. Bovine Serum albumin is a large protein and makes up about 5-10% of whey protein. It is a source of essential amino acids.

7. Glycomacropeptide (GMP)is the final component of whey protein and makes up approximately 10-15% of whey protein. It is also known as casein macropeptide. This component does not contain phenlalanine, tryptophan and tyrosine. Therefore is one of the few naturally occurring proteins safe for people with phenylketonuria (PKU).

Clinical Indications of Whey protein-
We have learned that the individual components of whey are beneficial to the immune system. There are, however, specific conditions in which whey protein may be therapeutically indicated.

1. Cancer: Studies have explored the relationship of glutathione and the primary immune-modulating mechaniam and found the immune precursors to glutathione in whey. Thus there may be a connection between the anti-tumor and anti-carcinogenic potential of whey. Whey also binds iron, perhaps thus contributing to anticancer potential. Iron may act mutagenic in its capacity to cause oxidative damage to tissues. In animal studies in which colon cancer was induced, whey demonstrated significantly lower number of tumors and fewer aberant crypts. To date few clinical trials on whey and cancer have been conducted. However, for cancer patients whey supplementation may be indicated.

2. Hepititis: In an open study of 25 patients with either Hepatitis B or C patients were given 12 g of IMMUNOCAL (whey). The trial showed promise for the use of whey in the treatment of Hepatitis B virus.

3. HIV: Glutathione is a common deficiency in HIV patients. In a study of 30 subjects receiving Protectamin, a whey source, participants had an increase in Glutathione levels. Glutathione is known as a potent intracellular antioxidant. Furthermore, Glutathione as an antioxidant component of whey, is being investigated as an anti-aging agent.

4. Antimicrobial: In patients diagnosed with H. pylori infection and children suffering from chronic pharyngitis, the addition of the lactoferrin with the antibiotic regime revealed remarkable treatment success rates.. Lactoferrin has also demonstrated antifungal activity towards Candida albicans.

5. Cardiovascular Disease: A small study was done using fermented milk and whey protein supplementationto investgate whether serum lipids and blood pressure would be affected. An increase in HDL, decrease in triglycerides and systolic blood pressure and total cholesterol was seen.

6. Exercise: Whey protein supplementation have been commonplace in the consumer market because of the high protein quality content and high percentage of branch chain amino acids. The BCAA,s are the substrates for synthesizing new proteins. Once again, human studies documenting the use of whey supplementation on muscle size and strength are limited. However, the increase in lean body mass increases with resistance training and with the addition of whey protein. The amino acid content of whey favors protein synthesis and muscle growth. Furthermore, intense athletic training has been shown to stress the immune system due to increased free radical production and increased inflammatory activity. Whey, by donating cysteine ( an amino acid) increases the availability of intracelluler glutathione.

7. Infant formula and infant colic: A climically significant study showed that the infants in the whey formula group had a crying time reduced than was observed in the cow’s milk formula group.

8. Osteoporosis: Increased radial bone density was seen to be increased in a study of 30 women given 40 mg/day of Milk basic protein (MBP) a fractionated component of whey which contains 98 % protein, lactoferrin, lactoperoxidase, and other minor components.

9. Other uses of Whey protein: Due to the wide range of essential amino acids, minerals, biologically active proteins, fats, whey supplementation may play a significant role in clinical nutrition in many conditions and diseases. Adequate protein intake is essential in wound healing, timely, and completely. Trypophan, and amino acid is known to increase brain serotonin levels, perhaps improving cognitive, and coping abilities in highly stressed individuals.

As research continues, the already wide range of therapeutic applications of whey protein will continue to grow.

 Health benefits from dairy products-
Milk is one of the oldest foods available to mammals. In human newborns it is relied upon for nutrition. Scientists are beginning to understand the various components of milk, including whey, and their nutritional and therapeutic applications in health and disease.

In my practice I have seen many individuals eliminate dairy from their diets. In the absence of gastrointestinal symptoms, and/or sensitivities, this may not in fact be clinically indicated. As we have seen, the research in to the therapeutic benefits of whey, and the other components of milk play a significant role in maximizing and maintaining health and wellness. The biological components of whey have the ability to act as antioxidants, anti-hypertensives,
anti-tumor, antivirus and antibacterial, a wide range of immune enhancing properties.

If an individual suspects some sensitivity to milk products, further evaluation may be indicated. The actual sensitivity may in fact be to casein, or lactose. Many people can tolerate whey products if the casein, and/or lactose has been removed. The hydrolyzed whey protein products providing readily available di-and tri- peptide fractions, are low allergenicity and are often favored by athletes.

Food Focus: Nuts

How many of you avoided the nuts at the recent Christmas and New Years parties for fear of their high calories and high fat content? Did you know that nuts are rich in monounsaturated and polyunsaturated fats, which can reduce blood cholesterol when substituted for foods rich in saturated fat such as cheese or meat? They are also rich in folic acid and other B vitamins. Almonds and hazelnuts have more vitamin E than other nuts. Vitamin E along with copper, potassium and magnesium are all linked to heart health.

  • Almonds: Rich in Calcium, vitamin E, and fiber
  • Brazil nuts: Rich in selenium
  • Cashews: Rich in copper, iron, and folic acid
  • Chestnuts: Rich in fiber, low fat nut (1 gram/oz)
  • Hazelnuts: Rich in Vitamin E and folic acid
  • Macadamia nuts: Highest in fat
  • Peanuts: Not really a true nut, actually a Legume. Rich in Niacin
  • Walnuts: Rich in B6 and heart health oil

Nuts contain 160 – 190 calories and 14-19 grams of fat/oz. It is best not to just add nuts to your diet, due to their calorie rich nature. Instead substitute nuts for less healthy foods, such as refined or processed foods. They make great snacks mixed with fresh or dried fruit, or my favorite, with chocolate. Nuts added to a green salad add crunch and nutrition.

Let Food Be Thy Medecine

Every day people ask me amongst other things what supplements to take, and what exercise is best. The focus of this newsletter is “Getting back to Basics”.

While I recommend everyone take a high quality multivitamin/mineral supplement, and everyone not only live an active lifestyle, but schedule exercise, I feel our focus must be food. What we are and are not putting in our mouths is at the core of health and wellness.

By now, many of you have seen, or at least heard of the movie “Supersize Me”. Most of us agree, this movie was an example of very poor eating and lifestyle habits.

All of us must eat daily to survive. With every meal, snack and drink we have a choice to make. With every meal we should be asking ourselves “Is what I put in my mouth of high nutritional value, or not.

The quality of food does matter. “Let medicine be thy food and FOOD BE THY MEDICINE”.

Where does one start you may be thinking.

1. It is important to know exactly what in fact you are eating. Pick up a health journal here at the clinic. Record in writing, everything, (YES, EVERYTHING) that you put into your mouth. Quantities are important if the portions you are eating are more than the size of your fist. An analysis is best done on about 4 weeks of data.
2. Record also all medications, and supplements in your journal.
3. Keep track of the liquids throughout the day
4. Record hours of sleep including interruptions

Other helpful factors may also include:
5. Noting any emotions during the days or weeks of recording
6. Keeping track of the type and duration of exercise
7. Any symptoms that come up and/or change i.e.: bloating, pain etc.

Once the record keeping is complete, the analysis and the homework will begin. Schedule an appointment for an evaluation. Many patients have also elected to have a food sensitivity and food additive blood test done as part of their health evaluation. It is a blood test, and the results are specific to you. Other tests important in evaluating and setting up an individualized medication, supplement and wellness program include: annual breast and pap exam and a dexascan, or bone density test (for women), 12 hour fasting blood tests that include cholesterol, glucose, and thyroid levels, PSA (for men), blood pressure, height and weights. In single sexually active men and women who are not monogamous, sexually transmitted disease testing is also recommended. For women an annual review of birth control, and hormone replacement (bioidentical hormones) therapy too is important.

All the resulting information about you is then analyzed and an individualized health program is set up for you. Regular follow-up appointments are then scheduled to follow and monitor progress. For example, high cholesterol and blood pressure is monitored to minimize risk of heart attacks and stroke. Medications are reviewed for efficacy and dosing. As a person becomes healthier changes in medications and supplement doses are required in many cases. Also, monitoring for side effects and interactions has become more important. Advances in science shows us there are more potential interactions between food and drugs and supplements than we may even suspect.

Our life is a journey. And most of us truly believe the journey is a more enjoyable one when we have health. Most of us list health in our top 5 on the list of priorities, and yet most of us do not live a life consistently that reflects this priority. When we are young we take our health for granted. And as we age we do not put our resources, time and money, towards protecting and nurturing our health. And then in the twilight of our lives, we wonder as we are taking handfuls of medications that keep us alive, where is the joy, the ability to enjoy life to the fullest, the inability to drive a car anymore, to travel to other countries, to sleep, to have sexual intimacy, to eat the foods we love?

Currently there is a lot of talk of changing our social security plan, our pension plans, and our retirement accounts. But what are we doing daily for our health IRA’s? Are we investing in our health and wellness? Are you as healthy as you can and choose to be?

Call today for an appointment. We always make room for your referrals of family and friends. We look forward to serving your health care needs.

‘LIFE IS NOT MERELY LIVING BUT LIVING IN HEALTH’ – Martial, Epigrams