Dr. Mike Hart's Blog

Dr. Hart's blog - Take your health into your own hands

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Drug companies are hiding research

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Drug companies may not be publishing complete and comprehensive data that could affect a physician’s ability to practice safe and effective medicine.  ‘Evidence based medicine’ is the trend in the medical community. But, what if the research was biased and based on selectively published clinical trials? It seems that this may be what is actually happening and it could be a deadly scenario for all of us. 

Alltrials.net

Alltrials.net is a website created by Dr. Ben Goldacre, turned epidemiologist. Dr. Goldacre felt misled with information that drug companies were hiding critical clinical trial results. Dr. Goldacre explained in a Ted Talk that while positive clinical trial results are published, many negative clinical trial results are not published. As pharmaceutical companies publish positive data and suppress the negative, physicians base clinical decisions on what may be biased and selective data. 

Anti-depressants

As an example, anti-depressants have led to  a billion dollar pharmaceutical industry in North America. However, these medications are rarely prescribed in many countries overseas. A recent analysis of 74 studies of anti-depressants showed that 38 clinical trial results were positive and 36 trial results were negative (1). 37 out of the 38 clinical of the positive results were published while only one out of the 36 negative results was published (1). This is an example of a misleading bias, which may have caused many physicians, including Dr. Goldacre and I, to practice unsafe medicine because what is believed to be ‘evidence based medicine, could actually be ‘selectively biased medicine’.      

Tamiflu

The publication bias may not only be limited to anti-depressants. Tamiflu is a popular anti-viral drug used to treat influenza. Roche, the makers of Tamiflu, have refused to release 8 out of the 10 clinical trial results conducted on Tamiflu (2). In 2009, the BMJ (British Medical Journal) contacted Roche requesting the manufacturer release the data as an effort to subject the medication to unbiased scrutiny. Roche has not released the data (3). Concurrently, an investigation into conflicts of interest within WHO (World Health Organization) was published, presenting links between creating the guidelines for pandemic flu planning and Roche (4). The two published studies resulting in a positive effect were funded by Roche, authored by Roche employees, and external experts paid by Roche (2). 

100,000 unnecessary deaths?

Lorcanide is an anti-arrhythmic drug prescribed to reduce the rate of deaths in those following a myocardial infarction (heart attack). In a study performed in the 1980’s, 95 people were assigned to either placebo or Lorcanide (5). Nine  of the 49 people in the Lorcanide group died, while just one person in the placebo group died (5). This study was not published at the time and may be another example of publication bias (5). Due to the fact that this study was not published at the time it was conducted, multiple pharmaceutical companies created anti-arrhythmic drugs which Dr. Goldacre believes may have led to 100,000 unnecessary deaths in North America (6). Dr. Goldacre’s claim may seem dubious, but two large clinical trials have demonstrated that the misuse of anti-arrhythmic drugs can greatly increase the rate of sudden cardiac death (7). 

Your physician may not be at fault

This may not be a mistake made by a physician. Many physicians genuinely have the patient’s best interests in mind and would likely be infuriated if they were aware that drug companies and lobbyists could be hiding clinical trial results. Many medical graduates in North America have spent more than ten years in school and require continuing education credits to maintain their independent practice license.These physicians sacrificed years of their life to help others and would like nothing more but to practice quality evidence-based medicine. Unfortunately, it may be very difficult to practice evidence-based medicine when you have to question every clinical guideline and claim made by the pharmaceutical industry.

The solution

I do not claim to have a solution to this issue, but I am doing what I can by writing this article and making it known that my desire is to make the best clinical decisions with the best evidence available.

The first thing I would like everyone to do is to sign the petition at alltrials.net. When you sign this petition, you’re forcing drug companies to release all clinical trials so your physician has all research, not just the research the drug companies publish.

What else can you do? Use social media to your advantage and spread awareness of this growing issue. You can start by sharing this article or Dr. Goldacres’ Ted Talk which can be found here: http://www.ted.com/talks/ben_goldacre_what_doctors_don_t_know_about_the_drugs_they_prescribe.html.

My hope is that you do not believe that all medications are bad for your health or that physicians are prescribing medications without keeping the patient’s best interest in mind. This is not the case; there are many quality pharmaceuticals with valid research that can alleviate suffering and extend your life. I sincerely hope we can continue to discover more natural and pharmaceutical products with unbiased quality research so physicians can make the best clinical decisions.

References:

  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2564489/#ref11
  2. http://www.bmj.com/tamiflu
  3. http://www.bmj.com/tamiflu/roche
  4. http://www.bmj.com/tamiflu/who
  5. http://www.ncbi.nlm.nih.gov/pubmed/8349379
  6. http://www.ted.com/talks/ben_goldacre_what_doctors_don_t_know_about_the_drugs_they_prescribe.html
  7. http://www.worldscientific.com/doi/abs/10.1142/S0218127402005625
drmikehart

By drmikehart

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Nutrition Myths

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There are countless nutritional myths in the health industry. The unfortunate truth is that once a theory becomes “accepted as scientific evidence”, it becomes re-written until it is accepted as undisputed truth. However, some of these theories may not stand the test of time. Governmental organizations aren’t likely to make a public announcement stating, “In light of new evidence, we must regretfully inform you that what we have advocated as healthy food is actually unhealthy”.

I will attempt to reveal 8 nutritional myths that may not only surprise you, but may allow you incorporate the facts into your life to make more informed decisions towards a healthier lifestyle. 

Myth #1: Eggs cause cardiovascular disease

Fact #1: Contrary to popular belief, when consumed by healthy individuals, eggs do not contribute to cardiovascular disease (1, 2, 3, 4, 5, 6, 7). Eggs contribute to satiety and can help with weight loss (8, 9, 10, 11). A note to pregnant mothers: eggs are a great source of choline, which is crucial for proper brain development of the unborn child (30).  

Myth #2: You need to eat every 3 hours to speed up your metabolism 

Fact #2: Increasing meal frequency does not contribute to weight loss (12). This is a highly acclaimed myth, but the evidence doesn’t back up the claim.  There is no need to worry if you’ve gone more than 2-3 hours without protein; you will not lose any muscle and your metabolism should not slow down.   

Myth #3: Eating carbohydrates after 6pm can cause you to  gain weight

Fact #3: 80-90% of my carbohydrate consumption takes place after 6pm. This is because eating after 6pm produced greater weight loss when carbohydrates were consumed at night (19). Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls (19).

In layman’s terms, body composition and virtually all blood work will improve if you consume your carbohydrates at night.

Myth #4: Breakfast is the most important meal of the day

Fact #4: Intermittent fasting (fasting for 16 hours a day) has many benefits. Some of the major benefits include increasing longevity (14), lowering your risk of cardiovascular disease (15,16) and decreasing your chances of acquiring age related brain diseases such as Parkinson’s disease (17). It also leads to a greater output of human growth hormone (31) which can help you retain lean muscle mass.

Myth #5: All saturated fats are bad for you

Fact #5: Short chain fatty acids from grass fed butter and medium chain triglyceride oil provide a variety of heath benefits. Short chain fatty acids help repair the digestive system (18), which is linked to alleviating depression (19) and anxiety (19), as well as boosting your immune system (20). When olive oil was replaced with MCT oil, subjects lost more weight (21). 

In addition to the benefits, multiple studies have shown that saturated fats do not cause cardiovascular disease (32).  

Myth #6: Creatine is a bodybuilding supplement that causes kidney impairment

Fact #6: Creatine is recommended as a supplement to people trying to add muscle as well as to seniors. Creatine has neuroprotective effects (22) and is currently being studied as an adjunctive treatment to Parkinson’s disease (22). More importantly, it is also safe. Creatine supplementation does not cause renal impairment (23). I recommend consuming 5 grams a day pre-workout. 

Myth #7: Consuming protein is bad for your kidneys

Fact #7: In healthy individuals, high protein intake does not lead to poor kidney function (24). The key is not to make an extreme increase in protein intake; doubling protein intake did lead to renal impairment in rats (25, 26). My advice would be to gradually increase your protein intake to 1 gram per pound to maintain and build lean muscle mass.

Myth #8: Eating flax seeds is like eating fish oil

The benefits of fish oil come from the omega 3 fatty acids EPA and DHA. The EPA and DHA contained within fish oil provide cardiovascular benefits while the ALA (alpha linoleic acid) in flax does not (27). The conversion rate of ALA to EPA & DHA is approximately 5% and is not enough to justify its use as a substitute for fish and fish oil products (29). 

You have read 8 common nutrition myths and facts that may contradict the initial information. I sincerely hope these myths can be taken into consideration while striving for better health. If there are any nutrition myths you would like to add or discuss, please leave a comment.

 

References:

1)  Zazpe I, et al. Egg consumption and risk of cardiovascular disease in the SUN Project. Eur J Clin Nutr. (2011)

2)  Hu FB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. (1999)

3) Scrafford CG, et al. Egg consumption and CHD and stroke mortality: a prospective study of US adults. Public Health Nutr. (2011)

4) Nakamura Y, et al. Egg consumption, serum total cholesterol concentrations and coronary heart disease incidence: Japan Public Health Center-based prospective study. Br J Nutr. (2006)

5) Djoussé L, Gaziano JM. Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study. Am J Clin Nutr. (2008)

6) Qureshi AI, et al. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit. (2007)

7) Njike V, et al. Daily egg consumption in hyperlipidemic adults–effects on endothelial function and cardiovascular risk. Nutr J. (2010)

8)  Ratliff J, et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. (2010)

9) Pearce KL, Clifton PM, Noakes M. Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes. Br J Nutr. (2011)

10) Vander Wal JS, et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. (2005)

11) Vander Wal JS, et al. Egg breakfast enhances weight loss. Int J Obes (Lond). (2008)

12) http://www.ncbi.nlm.nih.gov/pubmed/19943985

13) http://www.ncbi.nlm.nih.gov/pubmed/21475137

14)  http://www.ncbi.nlm.nih.gov/pubmed/15768047

15)  http://www.ncbi.nlm.nih.gov/pubmed/23639403

16) http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full

17) http://www.sciencedirect.com/science/article/pii/S1568163706000523

18) Wong, Julia M.; de Souza, Russell; Kendall, Cyril W.; Emam, Azadeh; Jenkins, David J. (2006). “Colonic Health: Fermentation and Short Chain Fatty Acids”. Journal of Clinical Gastroenterology 40 (3): 235–243.

19) http://www.ncbi.nlm.nih.gov/pubmed/23384445

20)http://www.cabdirect.org/abstracts/19711403775.html;jsessionid=BC88D04E118C3B6E294194A9210213FE;jsessionid=ED15779C8A4D5EB8E0A21625154C0279

21) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874190/

22) http://www.ncbi.nlm.nih.gov/pubmed/21448659

23) http://www.ncbi.nlm.nih.gov/pubmed/19083405

24) http://www.ncbi.nlm.nih.gov/pubmed/15558517

25) Wakefield AP, et al. A diet with 35% of energy from protein leads to kidney damage in female Sprague-Dawley rats. Br J Nutr. (2011)

26) Aparicio VA, et al. Effects of high-whey-protein intake and resistance training on renal, bone and metabolic parameters in rats. Br J Nutr. (2011)

27) Wang C, et al. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr. (2006)

28) Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3). Int J Vitam Nutr Res. (1998)

29) Brenna JT. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care. (2002)

30) http://www.ncbi.nlm.nih.gov/pubmed/15640516

31) http://www.eurekalert.org/pub_releases/2011-04/imc-sfr033111.php

32) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

drmikehart

By drmikehart

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The other side of saturated fats: Health benefits of a fat rich diet

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Saturated fats have been demonized for decades as “unhealthy” and a major contributor to heart disease.  While some saturated fatty acids may have an overall negative effect on our health, it is important to understand that not all saturated fatty acids are created equal, and the inclusion of certain saturated fatty acids in your diet may actually be very beneficial for your health.

Saturated fats and the lipid hypothesis

In the early 1980s, the lipid hypothesis came to the forefront of public medicine. Based on research done by Ancel Keys, saturated fat and cholesterol were implicated as the leading cause of  cardiovascular disease (CVD) . In 1992, the US government implemented changes to the food pyramid in an attempt to drastically curb the saturated fatintake of its citizens . Was this, in fact, a positive change?   Subsequent investigations have shown that the researched conclusion may not be as accurate as assumed,stemming from the fact that all saturated fats are not created equal.  I will attempt to break down saturated acids categorically, and based upon my recommendations in the summary, you can decide for yourself whether some  saturated fatty acids may be lacking in your own diet and how they could possibly positively affect your health.  

Classification of saturated fats

Saturated fats can be broken down into three categories: short, medium, and long chain fatty acids. The names refer to the length of the tail of the particular molecule.

Short chain fatty acids

The most common short chain fatty acids are butyric and caproic acids, which are found in grass-fed dairy products. 

Short chain fatty acids aid in “gut health” by providing energy for colonic epithelial cells and promoting the growth of healthy colonic epithelium (1).  An unhealthy digestive tract has been linked to depressionanxiety , and a lowered immune system response.  Short chain fatty acids have also  shown to have anti-inflammatory properties in patients with ulcerative colitis and inhibit the growth of colon cancer cells (2).

Medium chain fatty acids

There are three medium chain fatty acids: caprylic, capric and lauric acids which can be found in coconut oil and palm oil.  When olive oil was replaced with MCT oil, subjects who consumed MCT oil lost more weight MCT oil, which is known to induce a ketogenic state, has been studied as a treatment for Alzheimer’s disease with promising results

On a personal note, I add grass-fed butter and MCT oil to my morning coffee (as per the “ bulletproof coffee” protocol) and have found it to be highly effective for increasing my overall productivity and cognition.

Long chain fatty acids

Certain long chain fatty acids can contribute to cardiovascular disease, while others have been shown to be neutral or benign.  Unfortunately, many people are apt to  consume too many of the unhealthy long chain saturated fatty acids on a daily basis.  The long chain fatty acids are myristic acid, palmitic acid, and stearic acid.

Myristic acid and palmitic acid were compared in a study and shown to increaseLDL cholesterol levels in test subjects . When LDL becomes oxidized it contributes tocardiovascular disease and metabolic syndrome.  Myristic acid was found to have a more profound effect on cholesterol levels than palmitic acid. An interesting fact to keep in mind is that myristic acid is seldom naturally occurring, but is more commonly and abundantly  found  in processed foods.

As previously mentioned, palmitic acid in isolation, does raise LDL levels.  However, it is  to a lesser extent than myristic acidLinoleic acid (unsaturated fatty acid) has been implicated in lowering LDL levels and is commonly found in the same foods that contain palmitic acid; palm and coconut oils being two examples . This signifies that the detrimental health effects of palmitic acid may be exaggerated, but significant in terms of overall diet.

Stearic acid was consequently determined to be detrimental to one’s health. However,  a subsequent study revealed that when studied in isolation, stearic acid actually contributed to a decrease in LDL levels leading to an improved  overall cholesterol ratio.

The sources of long chain fatty acids that should be avoided come from processed foods and factory farmed meatsboth of which are a major part of the North American diet.

But I thought all saturated fats caused heart disease

There is scientific evidence indicating that the consumption of saturated fats does not cause cardiovascular disease (3) and that it has therefore been unfairly demonized (4).  A scientific review was conducted to identify the effect of saturated fats on cardiovascular health. Four studies spanning across 35 countries assessed national fat consumption and mortality from coronary heart disease. In the majority of these studies, no positive correlation between saturated fat consumption and higher risk of atherosclerosis and cardiovascular disease was found (5). Furthermore, a meta-analysis of prospective epidemiological studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease (6). The unfortunate truth for people who eliminated fat from their diet because of worries about heart disease is that low-fat diets have been shown to make no difference on CVD outcomes in multiple studies.     

Summary

I hope it is now evident that not all saturated fatty acids are created equal and that while some contribute to heart disease; others can be very beneficial with specific benefits.  You should avoid saturated fats that are processed or otherwise not readily available in a natural form, including pressed seed oils (i.e., canola and soybean oil), bleached or hydrogenated fats (like margarine) and any fats that come from a “non-living” source (i.e., manufactured fats such as trans-fats). The best sources of saturated fats are coconut oil, avocado, grass-fed beef, pastured butter, tallow, ghee, and free-range eggs.These foods contain fats that are beneficial to our health as well as containing the various fats in ratios that are conducive to achieving optimal health.  My hope is that you use the information presented in this article to make better decisions about which saturated fats should be included and excluded from your diet. 

References:

1. Wong, Julia M.; de Souza, Russell; Kendall, Cyril W.; Emam, Azadeh; Jenkins, David J. (2006). “Colonic Health: Fermentation and Short Chain Fatty Acids”. Journal of Clinical Gastroenterology 40 (3): 235–243.

2. Vanhoutvin, SA; Troost, FJ; Hamer, HM; Lindsey, PJ; Koek, GH; Jonkers, DM; Kodde, A; Venema, K et al. (2009). “Butyrate-Induced Transcriptional Changes in Human Colonic Mucosa”. In Bereswill, Stefan. PLoS ONE 4 (8): e6759.

3.. Flight V. Evidence does not support saturated fats being harmful for cardiovascular health. J Prim Health Care. 2012 Jun 1;4(2):174.

4. Petousis-Harris H. J Prim Health Care. 2011 Dec 1; 3(4):317-9. Epub 2011 Dec 1.

5. Ravnskov U. The questionable role of saturated and polyunsaturated fatty acids in cardiovascular disease. J Clin Epidemiol. 1998 Jun;51(6):443-60.

6. Patty W Siri-Tarino, Qi Sun, Frank B Hu, and Ronald M Krauss. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 March; 91(3): 535–546.

7. http://www.ncbi.nlm.nih.gov/pubmed/18326600

8. http://atvb.ahajournals.org/content/14/4/567.short

9. http://www.ncbi.nlm.nih.gov/pubmed/12492626

10. http://nutrition.highwire.org/content/130/12/2943.short

11. http://www.ncbi.nlm.nih.gov/pubmed/16477803

12. http://jama.jamanetwork.com/article.aspx?articleid=202339

13. http://jcem.endojournals.org/content/88/4/1617.long

14. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

15. http://jama.jamanetwork.com/article.aspx?articleid=202339

16. http://link.springer.com/article/10.1007/s002280050562

17. http://atvb.ahajournals.org/content/25/12/2560.short

18. http://www.ncbi.nlm.nih.gov/pubmed/6298507

19. http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN79_01%2FS0007114598000063a.pdf&code=8f8a7f57804b55b56cb278dbfe6e39fd

20. http://jcem.endojournals.org/content/42/4/729.short

 21. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2731764/

22. http://www.ncbi.nlm.nih.gov/pubmed/23384445

23.http://www.cabdirect.org/abstracts/19711403775.html;jsessionid=BC88D04E118C3B6E294194A9210213FE

24. http://www.ncbi.nlm.nih.gov/pubmed/15047623

25. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5304a3.htm

26. http://www.sciencedirect.com/science/article/pii/S002364389690002X

27. http://www.nejm.org/doi/full/10.1056/NEJMc052959

28. http://www.nutritionj.com/content/9/1/10

drmikehart

By drmikehart

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Fish oil: Miracle cure or passing fad?

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Fish oil has been touted as the latest breakthrough supplement that contributes to latitude of health benefits.  It has gained popularity among cardiologists, athletes and the everyday person.  There are varying degrees of evidence to back up the many claims made about fish oil and while the jury is still out on some of the claims, there are many benefits to supplementing with fish oil.

It is important to understand how fish oil produces its effects. The main benefit is the high omega-3 content derived from the fish oil.  More specifically, Docosa Hexanoic Acid (DHA) and Eicosa Pentanoic Acid (EPA) are two key omega-3 fatty acids that produce anti-inflammatory effects in our bodies, while omega 6 fatty acids produce pro-inflammatory effects (19). The reason omega-3 supplementation may be effective is the high content of omega-6 in the Standard North American Diet (19). The ideal ratio is approximately  1:1 and 1:3 of omega 3-to omega-6, whilst the average North American has a ratio closer to 1:21! (19).  One mistake many people make is supplementing with flaxseeds.  Flaxseeds have a high content of omega 3 fatty acids; unfortunately only about 5% of the omega 3 fatty acids in flaxseeds get converted to the usable form of DHA and EPA (18).

Inflammation has recently been suspected to be a culprit in the current rise of chronic diseases and dysfunctions such as CVD, diabetes, Alzheimer’s and obesity. Reducing inflammation to appropriate levels is essential to maintain optimal health; the omega-3 fatty acids in fish oil may be a key factor in reducing inflammation.

 Some of the health benefits include:

 Heart Health

Because there is a strong correlation between omega-3 and decreased risk of CVD (1),  it is being considered as a diagnostic test (2). Inflammation is a major factor in CVD, and omega-3 fatty acids are believed to change the environment in the endothelium (artery walls) to decrease the inflammation (3).

Hypertension and Ischemic stroke

Australian research states that omega-3 supplementation may reduce blood pressure. DHA was reported to be the biggest contributor to this effect (4). The study showed that the risk of ischemic stroke was reduced, which may be attributed to the decrease in hypertension as well as the improved elasticity of the arterial membrane (4).

Healthy Lipid Profile

In research studies, sufficient intake of omega-3 fatty acids showed an improved blood lipid profile in test subjects, decreased triglyceride levels, increased HDL and decreased LDL. It has been suggested the omega-3’s speed up the rate at which your body clears the “bad” lipids and improves the ratio of LDL to HDL in a favourable manner (5).

Brain Function

Omega-3’s may increase brain development in childhood as well as contribute to brain function in adulthood (8). The deficiency of DHA and EPA may also be a factor in cognitive impairment (9). Omega-3’s may also play a significant role in preventing and treating neurodegenerative diseases such as Alzheimer’s (10) and Parkinson Disease(11).

Autoimmune and Arthritis

Omega-3 rich fish oil was found to be highly effective in the treatment of rheumatoid arthritis while simultaneously reducing the need for arthritis medication (12). Other studies also reveal promising results for other autoimmune-related disease treatments using fish oil (13).

Weight loss

In a study involving overweight women, it was found that omega-3’s may be beneficial as a weight loss aid by increasing post-prandial satiety (14). The subjects reported feeling full with a lower food intake compared to the control group. Another study found improved body composition in young males supplementing with fish oil (15).

Ok I get it, so how much should I take?

The Heart and Stroke Foundation recommends getting fish oil through the consumption of fish. In theory, this is a great idea; in practical terms it is’ not always possible. Salmonids (salmon, rainbow trout, etc.) and other cold-water fish (cod, sardines, etc.) do have a high yield of EPA/DHA, but are also very commonly farmed and usually fed a diet high in soy as well as genetically modified corn (both high in omega-6 as well as containing other toxins). This nullifies the beneficial effects of fish oil through consumption of fish. Using high quality fish oil from a reputable company helps circumvent this potential problem.

The recommended dose of omega-3 intake is set at 0.7g daily for healthy individuals and 1g daily for individuals at risk of CVD (16). This translates to 2-3 grams per day of a high quality fish oil supplement. These dosages are considered acceptable, but may be far from optimal.  Robb Wolf, author of “Paleo Solution” recommends 2-4 grams of EPA/DHA per day or 6-12 grams of a fish oil supplement per day.  However, it isn’t recommended to begin taking 12 grams of fish oil capsules immediately.   Fish oil tends to cause fishy belches as well as diarrhea when taken in high doses. However, beginning with a lower dose with meals and slowly increasing the dosage should decrease these side effects.  More importantly, do not forget that it is the ratio of omega 3 to omega 6 that most important, not the total fish oil intake.   If your diet consists of foods with low quality fats that are filled with omega 6 fatty acids, you will most likely require more fish oil. However, if your diet is devoid of omega 6 fatty acids, you will most likely require less.  It is best to consult your physician for testing to determine your dosage.  

What are some trusted sources? What about mercury?

Reputable brands are generally better quality and the EPA and DHA content should be sufficient. Brands such as Carlson, Natrasea, and Progressive are considered reliable sources. However, it is best to avoid low quality products because they often use inferior oils as well as residual products left behind by the manufacturing process. A 2006 ConsumerLab evaluation of 42 commercially available fish oil supplements found that all were free of mercury, PCBs and dioxins.

Who shouldn’t take fish oil?

Fish oil is contraindicated for individuals suffering from haemophilia or who take blood thinners,  Consuming more than recommended dosages of Omega-3 fish oil may lead to symptoms such as gastrointestinal problems, aching joints, and bleeding gums.

Personal experience

Though fish oil has not prevented a major medical illness in my life, I do find it to be very beneficial when I am under a lot of physical stress.  Fish oil and Vitamin D (with K2) are the two supplements that I always travel with. Unless you live in Alaska and eat fresh fish daily, there is a good chance that you can benefit greatly from supplementing with fish oil in your diet.

1.http://atvb.ahajournals.org/content/23/2/e20.short

2.http://www.sciencedirect.com/science/article/pii/S0091743504000878

3.http://atvb.ahajournals.org/content/19/7/1681.short

4.http://onlinelibrary.wiley.com/doi/10.1111/j.1440-1681.2006.04451.x/full

5.http://www.jlr.org/content/44/3/455.short

6.http://www.sciencedirect.com/science/article/pii/S0952327807001421

7.http://onlinelibrary.wiley.com/doi/10.1002/art.1780370608/abstract

8.Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999 Sep;40(3):211-25.

9.Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007 Sep;12(3):207-27.

10.http://www.sciencedirect.com/science/article/pii/S0278584608001504

11.http://atvb.ahajournals.org/content/23/2/e20.short

12.http://onlinelibrary.wiley.com/doi/10.1002/art.1780370608/abstract

13.http://intl.jacn.org/content/21/6/495.short

14. http://www.sciencedirect.com/science/article/pii/S0195666308004972

15.http://www.nature.com/ijo/journal/v31/n10/full/0803643a.html

16.http://atvb.ahajournals.org/content/23/2/151.short

17.Caygill CP, Charlett A, Hill MJ. Fat, fish, fish oil and cancer. Br J Cancer. 1996 Jul;74(1):159-64.

18. http://www.ncbi.nlm.nih.gov/pubmed/9637947

19.http://ajcn.nutrition.org/content/71/1/179S.full?ijkey=5c7af875f3dc71a303f7df78c52145e8b7c31643

Additional reading

http://www.nutraingredients-usa.com/Research/Omega-3-DHA-s-brain-health-benefits-may-emerge-in-later-childhood?utm_source=AddThis&utm_medium=More&utm_campaign=SocialMedia#.UddaYcb3JCc.facebook

drmikehart

By drmikehart

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Will males disappear in the 21st century?

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Testosterone levels are plummeting.  Studies have shown the average man’s testosterone in today’s society is nearly 25% lower than in the 1980’s (18, 19). Without adequate testosterone, men become infertile, impotent, docile and weak.  In fact, men with low testosterone are 52.4% more likely to be obese; 50% more likely develop diabetes; 42.4% more likely to have high blood pressure and 40.4% more likely to have high cholesterol (16).  Why is the average man’s testosterone lower than our ancestors and what can be done about it?

BPA

BPA may be the biggest culprit to the declining levels of testosterone.  BPA is Bisphenol-A, a synthetic chemical often found in various plastic containers that leaches out as it is heated.  When workers were exposed to BPA, it resulted in lower levels of testosterone and androstendione , a precursor to both testosterone and estrogen (1). 

Trying to have kids?  A recent study showed that 89% of men attending fertility clinics had BPA in their urine (2).  Subjects exposed to BPA not only had lower levels of testosterone, they also had a lower TSH (thyroid stimulating hormone).  Your thyroid helps regulate your metabolism, an under or overactive thyroid can lead to a hoist of medical problems.  The bottom line is, you should avoid drinking from plastic bottles and use glass or stainless steel whenever possible. 

Soy

Whatever you do, don’t eat soy.  According to a 2008 Harvard study, sperm counts in male infertility clinic patients were found to be lower by 41 million/ml in those who included soy foods in their diets compared to those who had a soy-free diet (3).  The study also found that the combination of being overweight compounds the detrimental effects of soy foods, driving sperm counts even lower (3). 

Beer

Don’t worry, I’m not telling you to never drink alcohol again.  I’m just warning you about hops, one of the ingredients used to make beer.  The hops in beer are so estrogenic; they are currently being studied as a treatment for hot flashes in menopausal women! (4).  

If you want to optimize your testosterone levels, it’s best to completely avoid alcohol.  Research has shown that even 2 drinks/day (from any alcohol beverage) can lower your testosterone levels (5).  My advice would be to avoid alcohol during the week and sip on vodka on the weekends.  A couple vodka and sodas with lime on the weekend shouldn’t crush your testosterone.

Sleep

Sleep deprivation is a very common problem in the 21st century due to the added pressures in society.  Sleep deprivation, whether from cramming for exams, meeting work deadlines, anxiety-related insomnia or any other of a myriad of causes, constitutes a form of stress that squelches testosterone levels by raising cortisol levels.  For middle-aged and older men, who already secrete less testosterone overnight than younger men, getting less sleep correlates to lower morning testosterone levels (6).

For young men, losing sleep in the first half of the night doesn’t have as much impact on testosterone levels as waking up early or losing sleep during the second half of the night (7). 

Stress:

There are many reasons to eliminate stress and even the people who may be stressors in your life.   Stress, by inducing the fight-or-flight stress response, makes men less competitive, less assertive and also, as it turns out, less fertile (8). Cortisol, the stress hormone produced by adrenal glands, blocks the effects of testosterone which suppresses libido, healthy competitive drive and aggression. Instead, the mind and body shifts into crisis mode, preparing your body to turn and run or fight against an attacker. As an example of the suppressive effects of cortisol on testosterone, a study found that men with high testosterone and low cortisol were more likely to seek a rematch after losing in a competition than men with high cortisol and low testosterone levels (8)

Researchers at Berkeley found that stress acts in the brain to decrease testosterone by increasing levels of a hormone that inhibits testosterone production (9). The hormone, known as gonadotropin-inhibiting hormone, is produced by the pituitary gland. This hormone acts as an orchestra conductor that controls the activity of the entire endocrine system.  If your deadbeat friend harasses you about not calling back, tell him you’re just trying to increase your testosterone.

Obesity:

If you are among the almost one-in-three Americans battling obesity, you can add low testosterone levels to the list of obesity-related health complications added to heart disease, diabetes and a host of other problems.  In a study of obese men with underactive testicular function, up to 40 percent had lower-than-average testosterone levels (10). Having diabetes also lowers testosterone levels and is nearly equivalent in effect to carrying around an extra 20 pounds (10). If you are a young man in the prime of your reproductive years and saddled with obesity and diabetes, you can expect a greater than 50 percent chance of having low testosterone levels (10).

Adipose tissue (fat tissue) contains an enzyme called aromatase that converts testosterone into estrogen (17).  If you want healthy testosterone levels, drop the body fat. 

Dietary Factors:

Your body uses certain vitamins and minerals to produce testosterone; an important one being zinc (11). Shellfish, beef and pork are your best sources of this mineral, followed by dark meat poultry (12). Antioxidant vitamins E and C help maintain zinc status and protect against loss from exposure to environmental toxins (13).

The low fat diet fad of the 90’s has finally lost much of its popularity.  Men who eat a low fat diet have low testosterone! (14).  While sparing details regarding which fats are healthy; my daily fat intake mostly consists of the following sources:  grass-fed butter, medium chain triglyceride oil, fish oil, krill oil, coconut oil, grass-fed beef, free-run eggs, and almond butter.

Sex

There is one benefit to having wandering eyes.  Research studies performed with men have shown that staring at attractive women increases your testosterone (15).  When men attended a gentleman’s club, their testosterone increased by 36% (15).  While I’m not advocating attending a gentleman’s club or participating in any inappropriate behavior, thinking about sex is a healthy male behavior and should be guilt-free.

Summary – 10 tips

There are many reasons why you may have low testosterone. Fortunately, by following the steps listed below, you may increase your chances of optimizing your testosterone levels naturally.

  1.  Drink water from glass or stainless steel and avoid plastic Tupperware.
  2.  Avoid soy like the plague.
  3.  Limit your alcohol consumption.
  4.  Drink vodka on special occasions instead of beer.
  5.  Sleep 8 hours at night in a dark room. 
  6.  Eliminate stress when possible.  Meditate, practice yoga, laugh and hang out with people who make you happy.
  7.  Decrease your body fat.
  8.  Eat foods rich in zinc.
  9.  Eat healthy fats from the sources listed above
  10.  Think about sex and openly discuss any issues with your partner.

If you have any other tips on how to raise testosterone, please share them.  You can also listen to my most recent podcast (The Outlaws of Health) which I co-host on testosterone optimization:    https://itunes.apple.com/ca/podcast/episode-38-testosterone-optimization/id623540261?i=161177296

 

References:

1)   http://www.ncbi.nlm.nih.gov/pubmed/23651625

2)   http://www.ncbi.nlm.nih.gov/pubmed/20030380

3)   http://www.ncbi.nlm.nih.gov/pubmed/18650557

4)   http://www.ncbi.nlm.nih.gov/pubmed/20167461

5)   http://www.fammed.wisc.edu/sites/default/files//webfm-uploads/documents/outreach/im/handout_testosterone.pdf

6)   http://www.ncbi.nlm.nih.gov/pubmed/17520786

7)   http://www.ncbi.nlm.nih.gov/pubmed/22568763

8)   http://www.utexas.edu/news/2010/09/27/stress-hormone/

9)   http://www.berkeley.edu/news/media/releases/2009/06/15_stress.shtml

10) http://www.buffalo.edu/news/releases/2010/05/11311.html

 11) http://www.ncbi.nlm.nih.gov/pubmed/16281517

12) http://lpi.oregonstate.edu/infocenter/minerals/zinc/

 13) http://www.ncbi.nlm.nih.gov/pubmed/23241495

14) http://www.ncbi.nlm.nih.gov/pubmed/6298507

15) http://www.ncbi.nlm.nih.gov/pubmed/21165688

16) http://www.ncbi.nlm.nih.gov/pubmed/16846397

17) http://www.ncbi.nlm.nih.gov/pubmed/11399122

18) http://www.ncbi.nlm.nih.gov/pubmed/17895324

19) http://jcem.endojournals.org/content/92/1/196.abstract

drmikehart

By drmikehart

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Why I skip breakfast (Intermittent fasting)

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It may come as a shock to you, but I always skip breakfast. Instead of rushing to prepare a large breakfast every morning, I practice intermittent fasting.  Intermittent fasting consists of fasting for a minimum of 16 hours per day.  It is a simple dietary approach to achieve longevity, better health, and fitness performance.

 

Aging: Calorie restriction vs. Intermittent fasting

A low calorie diet has often been shown to reduce aging and increase longevity (1, 2).  A low calorie diet however, will decrease your physical performance and leave you with a skeleton-esque physique (not the look I’m going for).  Intermittent fasting is a dietary approach many health experts have used with success that provides the benefits of increased longevity seen in calorie restricted diets without sacrificing physical performance or muscle mass.  When compared to calorie restriction, individuals who practice intermittent fasting retain more lean muscle mass than those who are on a low calorie diet (7).

What are the health benefits of intermittent fasting?

  1. Decreases your risk of cardiovascular disease by reducing blood pressure and increasing insulin sensitivity (3)
  2. Increases the release of Human growth hormone (HGH aids in fat loss, retention of lean muscle mass and reduces signs of aging) (12)
  3. Helps decrease body fat while retaining muscle mass compared to calorie restriction (7)
  4. Decreases visceral fat (intra-abdominal fat) (7)
  5. Reduces your risk of diabetes by reducing serum glucose and insulin levels (4)
  6. Decreases cardiovascular inflammation by increasing levels of adiponectin (5)
  7. Decreases the rate of overall aging while increasing longevity (6)
  8. Decreases your risk of acquiring age related brain diseases like Alzheimer’s and Parkinson’s (8).

“But wait, I was told breakfast is the most important meal of the day”

There are many myths surrounding the nutrition industry.  Until recently it has been considered blasphemy to tell people to skip breakfast. 

Here are a few myths and facts to be aware of before beginning to practice intermittent fasting. 

Myth #1:  “You must eat 6 meals a day to rev up your metabolism”.

Fact: Eating more frequently will not elevate your metabolism (9). 

Myth #2: “Do not eat any carbs after 6pm”

Fact: I eat 90% of my carbohydrate intake between the hours of 6-8pm on a regular basis.  Why?  Eating carbs at night leads to greater reductions in abdominal circumference and body fat (10).  In fact, subjects in the experimental group in the study cited above had lower hunger scores and greater improvements in fasting glucose, average daily insulin concentrations, total cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) when compared to controls (10)

Myth #3: “If you don’t eat certain foods you will get cravings and crash”

Fact:  Eliminating certain foods from your diet will not cause your body to have increased cravings of those particular foods (11).  My personal experience has shown that a diet switch may have a  1-2 week adjustment phase.  Many of my acquaintances that eat well, do not crave sugar or junk food.       

A typical intermittent fasting template:

How you construct your specific individual diet depends on your goals.  If you’re trying to add muscle, you will need more calories and carbs.  If fat loss if your goal, limit your servings of starch and fructose in the post-workout period.

Excluding intricate details, here is a raw template of how to practice intermittent fasting:

12pm: Green veggie/whey protein super shake.  For more on what I personally add, read these two articles: http://drmikehart.com/blog/how-to-add-nutrients-without-adding-calories and http://drmikehart.com/blog/10-reasons-to-blend-green-veggies

2pm: 2-5 free-range eggs + veggies 

5pm (pre-workout): Raw honey/handful of blueberries + 5 grams of Creatine + 10 grams of branch chain amino acids

6pm (post workout shake): 1-2 scoops of grass-fed whey + 1-3 brown spotted bananas + kefir

7-8pm: Green veggies + ¼ – ¾ pound of grass-fed beef + organic jasmine rice (1-4cups)

**Note: I allow myself to drink black or “bulletproof coffee” during the intermittent fasting period**

Productivity and lifestyle

In addition to having the health benefits mentioned above, I feel it is noteworthy to mention how this dietary approach has improved my lifestyle.  My morning productivity and energy have increased since practicing intermittent fasting.   Given the simplicity of this diet, I spend less time preparing food and consequently have more free time.  Because I don’t take a lunch break at work I am able to escape  the office an hour earlier each day (it takes me 5 minutes to down a shake and eat a few eggs).  It is also very convenient for eating out and socializing.  I enjoy going out for dinner and do so approximately once per week (I often choose steak, vegetables, and potatoes).  Given the fact that you are supposed to eat carbohydrates during this period (6-8pm/dinner time), I enjoy my rice and potatoes guilt free.  To date, this has been my favorite dietary approach to achieve productivity, overall health, and physical performance without compromising my social life or causing any inconvenience.     

 

 

References:

  1. http://www.ncbi.nlm.nih.gov/pubmed/16595757
  2. http://www.ncbi.nlm.nih.gov/pubmed/15768047
  3. http://www.ncbi.nlm.nih.gov/pubmed/15768047
  4. http://www.pnas.org/content/100/10/6216.short
  5. http://www.sciencedirect.com/science/article/pii/S095528630900031X
  6. http://www.ncbi.nlm.nih.gov/pubmed/23639403
  7. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full
  8. http://www.sciencedirect.com/science/article/pii/S1568163706000523
  9. http://www.ncbi.nlm.nih.gov/pubmed/9155494
  10.  http://www.ncbi.nlm.nih.gov/pubmed/21475137
  11.  http://www.sciencedirect.com/science/article/pii/0195666393900033
  12.  http://www.eurekalert.org/pub_releases/2011-04/imc-sfr033111.php

drmikehart

By drmikehart

8 notes

Is your sunscreen causing cancer?

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The majority of sunscreens on the market today are more harmful than beneficial.  Sunscreens are designed to decrease your risk of skin cancer and allow you to enjoy the sun without worry.  Unfortunately, most modern day sunscreens may increase your risk of cancer and disrupt the functioning of your hormones (14, 15).

What causes skin cancers?

Ultraviolet radiation from UV-A and UV-B rays from sun exposure is the number one cause of skin cancer (7).  Smoking, HPV (the virus that causes genital warts) and artificial light from tanning beds are also associated with an increased risk of skin cancer (8). 

UV-A vs. UV-B

UV-B rays penetrate only the epidermis (the outer most layer of the skin) and increase your risk of cancer by direct photochemical damage to your DNA, resulting in mutations in your genes (9).  These mutations contribute to wrinkling and aging of the skin by degrading elastin and collagen. (10, 11)

UV-A rays penetrate deeper into the dermis (the 2nd major layer of the skin) and can contribute to the development of cancer by increasing reactive oxygen species, which can, in turn, damage your DNA (9).Therefore, when choosing a sunscreen, you should opt for a sunscreen that blocks both UV-A and UV-B rays.

Origin of sunscreen

Franz Greiter first invented sunscreen in the 1940’s (1).  The active component consisted of zinc oxide.  Zinc oxide acts as a physical barrier that sits on the surface of your skin; it offers the same protection as wearing a long sleeve shirt. Zinc oxide has been approved by the FDA (2) and has been shown to be photo-stable against both UV-A and UV-B sun-rays (3).  Because it is not absorbed into the skin, it is nonirritating, non-allergenic, and non-comedogenic (does not cause acne) (4).

If zinc oxide is so effective, why is it rarely used today?  Esthetically, zinc oxide is a disaster. Because it is not absorbed into your skin like most sunscreen products, you’re left with a pasty white substance all over your skin with each application.

Your typical sunscreen product

Let’s first examine how your typical sunscreen product works.  First, unlike zinc oxide formulations, which sit on the surface of your skin, they are partially absorbed through the skin (12, 13).  This means that any harmful ingredients in your sunscreen will have a systemic effect.  Your typical “banana boat” sunscreen is full of parabens (14).  Parabens may increase the rate of breast cancer and interfere with the male reproductive system (15).  Parabens can also antagonize androgens (testosterone) and wreaks havoc on your body’s hormones (15). Oxybenzone and retinyl palmitate are two other harmful ingredients contained in many sunscreen products.  Oxybenzone has been linked to contact uticaria (hives) (25), contact dermatitis (25) and degradation of the epidermis (26).  Retinyl palmitate has been shown to increase the rates of cancer in combination with UV-A rays (27).

Are typical sunscreen products protective against skin cancers?

Studies are conflicting.  The study by Westerdahl, Ingvar, Masback, and Olsson showed higher rates of melanoma in individuals who wore sunscreen compared to those who didn’t (5). The authors concluded that those who wore sunscreen most likely spent more time in the sun which would be the reason for the results (5).  A meta-analysis of 9067 patients from 11 case–control studies found no association between sunscreen use and the development of malignant melanoma (the most deadly skin cancer) (6).

Are my only options a protective pasty white substance and a potentially harmful, but esthetically appealing sunscreen?

No!  There are better ways to stay protected from the harmful effects of the sun.  Enter micronized zinc oxide.  Micronized zinc oxide has the safety profile of traditional zinc oxide sunscreen and is as esthetically appealing as modern day sunscreens (23). When micronized zinc oxide is applied in the form of a lotion it is not absorbed into the body, does not enter the bloodstream and has no dangerous side effects (18, 19, 20, 21, and 22) unless it is inhaled (24).  For this reason, I recommend avoiding any “spray” products containing micronized zinc oxide.

Why are micronized zinc products not as popular? 

It likely comes down to economics and a lack of education about skin cancers and sunscreens. Micronized zinc oxide sunscreens are more expensive and difficult to source than typical Banana boat sunscreen. 

Closing thoughts

Exposure to UV rays from the sun can cause premature aging and increase the risk of skin cancers.  Most modern day sunscreens have many potentially harmful ingredients that should be avoided.  I recommend staying hydrated, increasing your intake of omega 3 fatty acids and applying micronized zinc oxide based sunscreens to protect yourself and your family from pre-mature aging and skin cancers.

 

References:

1)   http://link.springer.com/chapter/10.1007%2F978-1-4615-3732-8_82

2)   http://www.fda.gov/Radiation-EmittingProducts/RadiationEmittingProductsandProcedures/Tanning/ucm116445.htm

3)   http://www.jaad.org/article/S0190-9622%2899%2970532-3/abstract

4)   http://consults.blogs.nytimes.com/2009/06/10/what-to-look-for-in-a-sunscreen/

5)   http://onlinelibrary.wiley.com/doi/10.1002/1097-0215%2820000701%2987:1%3C145::AID-IJC22%3E3.0.CO;2-3/abstract;jsessionid=9D1E0F485791649882D43933519302A5.d03t02

6)   .http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1694089/

7)   http://onlinelibrary.wiley.com/doi/10.1111/j.1365-4632.2010.04474.x/abstract

8)   http://journals.prous.com/journals/servlet/xmlxsl/pk_journals.xml_summary_pr?p_JournalId=4&p_RefId=875777&p_IsPs=N

9)   http://www.ncbi.nlm.nih.gov/pubmed/10907526

10)                  http://www.dermatology.ca/skin-hair-nails/skin/photoaging/

11)                  http://skin911.com/uva-uvb-sun-rays

12)                  http://link.springer.com/article/10.1023%2FA%3A1016012019483

13)                  http://www.nature.com/jid/journal/v117/n1/full/5601129a.html

14)                  http://www.drugstore.com/banana-boat-kids-tear-free-sunblock-lotion-spf-50/qxp87617

15)                  http://www.ncbi.nlm.nih.gov/pubmed/18484575

16)                  http://www.sciencedirect.com/science/article/pii/S1011134407000413

17)                  http://www.sciencedirect.com/science/article/pii/S089158499900221X

18)                  Towards a Definition of Inorganic Nano particles from an Environmental, Health and Safety Perspective. Auffanet. al. Nature Nanotechnology Sept. 13, 2009.

19)                   Environmental Working Group’s Sunscreen Guide

20)                  Germany’s Federal Institute for Risk Assessment (English website)

21)                  Australian Government, Review of Scientific Literature

22)                  FDAs Nanotechnology Scientific Research Website

23)                  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482794/

24)                  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796768/

25)                  http://www.ncbi.nlm.nih.gov/pubmed/14744420

26)                  http://www.ncbi.nlm.nih.gov/pubmed/8648199

27)                  http://www.ncbi.nlm.nih.gov/pubmed/16107546

 

 

drmikehart

By drmikehart

7 notes

A natural solution to the obesity epidemic

   http://youthvoices.net/sites/default/files/image/10899/apr/physical-effects-of-childhood-obesity.jpg

Many different organizations and health experts have purposed various solutions to solve the western’s world’s obesity epidemic.  A large majority of the population has hypothesized that the problem is related to governmental food guides, video games, a fast paced society and a lack of focus on nutritional education.  These are all contributing factors to the obesity epidemic and I don’t argue that it is a multifactorial problem, however none of these purposed hypotheses address the root of the problem. 

The forgotten problem

The underlying problem to the obesity epidemic is the current populations lack of connectivity to the soil, the environment and the food supply.  There was once a time when food was scarce and acquiring a healthy food supply required hard work and sacrifice, nowadays you can purchase a thousand calorie meal (albeit with no nutrients) for a just a few dollars on nearly every street corner.  Presently, kids, and many adults for that matter, have little knowledge about where there food comes from and how it was produced.  Unfortunately, a large portion of the population understands there food comes from a box in a grocery store or from the delivery guy at the pizza parlor, and that’s the extent of their knowledge.  A hundred years ago people knew which farmers raised their chickens and which gardener grew their vegetables.  They were connected to their environment and connected to their community; unfortunately many of us have lost this connection, which is vital to our health and well being.

Where to start?

The best place to start is with yourself and those around you.  Get familiar with your local food supply and where it comes from.  When you become interested in where your food comes from and how it became available to you, you begin to develop a curiosity about nutrition and your health.  You may question if antibiotics or hormones were injected into your meat, or if your vegetables were sprayed with pesticides.  You will no longer mindlessly place boxed hamburgers and canned vegetables into your shopping cart without considering the nutritional and ethical ramifications of purchasing low quality food.  This type of questioning and thinking is critical if our goal is to develop a healthier population and more sustainable environment. 

Do health professionals know how to grow food?

During my academic career I completed a nutrition degree, a medical degree and a 2-year family medicine residency program.  That’s over 10 years of health related education, yet I was never taught how to grow my own food.  I believe that if you work in healthcare, it should be required to spend some time with an organic farmer.  Organic farmers are the unsung heroes of the world and provide us with what is vitally important to our health and well being; high quality organic food that can prevent and treat disease.  Organic farmers may not be trained to memorize the exact recommended daily intake of every vitamin and nutrient, but they know how to produce healthy sustainable food, critical knowledge that many health experts are lacking.

How to get your kid to eat vegetables

If you’re having difficulty getting your child eating vegetables, I have a solution for you.  Teach them to grow their own vegetables.  You teach your kids to grow kale and they’ll eat kale.  You teach them to grow spinach and they’ll eat spinach.  It’s that simple.  They’ll also start to develop an appreciation for food, soil, the environment and earth itself.   In addition, it teaches kids valuable life lessons about community, teamwork, patience and respect for one another and their local community.

What should schools do?

Let’s call a spade a spade.  There’s a lot of useless materiel in the curriculum of public education.  I think we can all agree that it would be reasonable to eliminate some of the materiel in favor of teaching valuable lessons such as growing and preparing food.  The fact that you can graduate high school without knowing how to grow and prepare a nutritious meal is not only pathetic; it’s detrimental to our kids health and well-being.  The good news is that it can easily be taught.  If you can perform grade 12 math calculations, you can learn how and what nutrients are necessary to allow our body to function properly.

Closing thoughts

The disconnection western society has from their environment; the soil and the food supply is the underlying issue in the obesity epidemic.  If we can reconnect our current population with the food supply and the community, we will create a healthier and brighter future for generations to come.    

Filed under obesity childhood obesity vegetables organic farmers organic food organic environment soil healthy healthy food curcumin turmeric cinnamon green tea ginger cancer diabetes cholesterol liver liver detox whole grains phytates phytic acid lectins gluten weight loss autoimmune disease canada's food guide arthritis magnesium

drmikehart

By drmikehart

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You are always in control

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The 21st century is the century of excuses.  People don’t like being held accountable for their actions and like to blame their problems on anyone but themselves.  This is especially true when it comes to their weight and genetics.  When you can blame genetics, you’re no longer held accountable for your weight problems and you basically accept defeat.  

 

Nature vs. Nurture

Let’s say you have two different people (Person A&B) from two different gene pools.  Now let’s assume that both people follow an identical unhealthy diet and poor exercise regime.  Both people visit their family doc for an annual check up and get a fasting blood glucose test, which yield completely different results.  Person A has perfectly normal fasting blood glucose while person B has a sky-high reading and consequently is diagnosed with diabetes.   So, if two people followed the same diet and exercise routine, and one person got sick while the other stayed healthy, the difference must be their genetics right?

Wrong. Dead wrong.

Person B could have ate green veggies, ditched the junk food and exercised in order to prevent diabetes.  Even though person B wasn’t as lucky genetically as person A, they could have controlled their environment and remained disease free.  Despite their poor genetics, they still had control.   

 

Genetics vs. Epigenetics

Some people are predisposed to certain conditions, like obesity.  When you’re predisposed to obesity, unless you do everything you can to control your environment you’ll likely end up overweight.  That means you can still decide your own fate.  It means if you control everything in your environment no one will ever believe you have bad genetics. 

Epigenetics is the study of heritable changes in gene expression or cellular phenotype, caused by mechanisms other than changes in the underlying DNA sequence (1).  It means that not all genes that you inherited from mom and dad (your genotype) are expressed (your phenotype).  Yes, you read that correctly, not all of your genes (good or bad) will be expressed if you take control of your environment.

 

What if I do everything to control my environment and I’m still not thin?

Only worry about what you can control.  I will never be Michael Jordan, Mohammad Ali or Wayne Gretzky.  I guess I should never play basketball, learn how to box or play ice hockey.  How ridiculous does that sound? 

When most people workout they expect to look like Sylvester Stallone in a month.  I’ll tell you now: you probably need to be born with a genetic mutation to look like Stallone did in Rocky 4 (or a little chemical help).  It’s unreasonable to believe that everyone can diet down to single digit body fat.  It’s not unreasonable however to believe that we can all achieve a healthy body weight, a healthy body image and a healthy mind.   The point I’m trying to make is that you should never compare yourself to others and you should only strive to look, feel and perform the best that you can.  That’s all you can do, worrying about anything else is counterproductive and a waste of your time. 

 

Acceptance & Responsibility

Accept your genetics and who you are but do not accept an unhealthy lifestyle.  It’s your responsibility to eat your veggies, exercise, get to bed early and decrease stress as much as possible.   You can’t control everything, but you may be able to control more than what you believe.  

 

References:

1) http://dictionary.reference.com/browse/epigenetics

    

 

Filed under epigenetics genetics health excuses weight loss

drmikehart drmikehart

By drmikehart

0 notes

Anonymous asked: Hi Dr. Hart, thank you for your blog I love your no nonsense approach! I recently have phased out grains in my diet and feel completely run-down. I felt a bit "foggy in the brian" at the very beginning and now I can't seem to find any energy. Maybe I am sick, but I haven't experienced these symptoms alongside a cold. Is this normal?

Thanks for your support!

Anytime you switch diets, your body will go through a withdrawal period and everyone acts differently.  The first 2 weeks are the toughest.

People who quit smoking get horrible withdrawal effects, but it doesn’t mean they should start smoking again.