Health Issues

Does Red Meat Cause Heart Disease?

It has long been assumed that red meat is a contributing factor to heart disease. In the past, the link between heart disease and red meat has been attributed to high levels of saturated fat and cholesterol, but a new study places the blame elsewhere…

The StudyRed Meat

A study led by Stanley Hazen, Chief of Cellular and Molecular Medicine at the Cleveland Clinic’s Lerner Research Institute, has found a link between heart disease (and other diseases) and carnitine, a compound abundant in red meat and also found in some dietary supplements and energy drinks.

Carnitine typically helps the body transport fatty acids into cells to be used as energy. But research conducted at the Cleveland Clinic found that certain bacteria in the digestive tract convert carnitine to another metabolite, called TMAO, which is said to promote atherosclerosis (the thickening of arteries).

Hazen and his team tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined records of 2,595 patients undergoing cardiac evaluations. Their findings indicated that patients with high TMAO levels, had more carnitine in their blood, and were more likely to develop cardiovascular disease, heart attacks, stroke and death.

Is Carnitine Actually to Blame?

Hazen’s research has been the subject of much controversy over the past few months. Critics were quick to point out two major flaws in his research. Firstly, the key assumption of the paper, that red meat can cause atherosclerosis, was never actually proven. Hazen himself even stated, “in truth, we did not examine this.” Secondly, the research asserts that red meat leads to atherosclerosis through the conversion of carnitine to TMAO. But it was not mentioned that most fish—which are considered extremely heart healthy—often have very high levels of TMAO.

Chris Masterjohn PhD, who is currently researching fat-soluble supplements at the University of Illinois, disagrees with Hazen’s claim, stating:

“Even if physiological levels of TMAO contribute to heart disease in humans (which is a big ‘if’ at this point) and even if red meat were to raise TMAO substantially more than most other foods (which appears to be false), it wouldn’t in any way whatsoever follow that eating red meat causes heart disease. The biological effects of a food cannot possibly be reduced to one of the biological effects of one of the food’s components. Believing such a thing would require believing not only that the particular component has no other relevant biological effects, but that there are no relevant biological effects of any of the other tens of thousands of components of that food.

…If the carnitine in red meat were promoting atherosclerosis through its conversion to TMAO, however, then red meat should be no more dangerous than potatoes and carrots and the real killer should be seafood. How likely is this to be true?”

The Verdict: Have your Steak and Eat It To

The flaws pointed out above are hard to refute. Hazen’s study simply lacks the evidence needed to support his claim. Furthermore, it goes against countless studies that have proven the health benefits associated with a seafood-rich diet.

According to Dr. Joseph Mercola, grass-fed, organically raised red meat is one of the most nutritious foods you can eat. It is processed and inorganic “red meats” that have given beef, pork, and lamb a bad rap. So…throw out the bologna you have in your fridge and go buy yourself a nice, grass-fed, organic piece of steak!

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References

Beck, Melina. Nutrition News. 2013.  http://www.nutritionnews.com/conditions/heart/new-red-meat-worries/

Husten, Larry. Forbes. 2013.  http://www.forbes.com/sites/larryhusten/2013/04/12/is-red-meat-a-fish-story-why-you-should-never-believe-health-headlines/

Mercola, Joseph. 2013. http://articles.mercola.com/sites/articles/archive/2013/04/22/eating-red-meat.aspx

Mercola, Joseph. http://articles.mercola.com/sites/articles/archive/2012/06/28/grass-fed-beef-a-healthy-diet.aspx

 

 

 

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Eight Foods That Can Help You Battle Bone and Joint Diseases

Bone Health

There are 208 bones in the human body and 143 joints. If any of these weaken, your body mechanics can be thrown out of balance, affecting your overall physical health. For this reason, it is important that we pay as much attention to our bone health as we do
to the rest of our health.

Most bone problems are a result of improper joint mechanics. Like a car part that’s not installed correctly, the spine will wear out much faster if all the parts are not properly connected. It’s the same thing with our joints. Unlike a car, though, we can’t replace our parts!! So, it’s all about prevention, maintaining and achieving optimal function of the spine and joints.

Bone and Joint Health

Osteoarthritis is a condition in which low grade inflammation results in pain in n the joints caused by the wear and tear of the cartilage that covers and cushions the joints. Osteoarthritis is the most common form of arthritis. Basically, it is the wear and tear on the spine and joints caused, in most cases, by overuse or improper joint mechanics. There are other types of arthritis (some are caused by auto-immune disorders) but osteoarthritis is the most common.

Osteoporosis on the other hand is a generalized disorder of skeletal bones in which the quantity and the quality of the bone tissue is decreased and the bone becomes weak and more susceptible to breaking. Osteoporosis is particularly problematic for women once they start menopause. Post-menopausal women have reduced levels of the hormone estrogen, which accelerates the leaching of calcium from bones. Hormone replacement therapy, which was popular until a few years ago, was shown to indeed reduce bone loss but, unfortunately, it also increased the risks of breast cancer, blood clots, heart attacks and strokes. In the case of osteoporosis, we’re talking about the density of your bones. As an example, I tell my patients to think about putting a healthy bone,and one with osteoporosis,in a tank of water. The healthy bone would sink to the bottom because it’s dense while the osteoporotic bone would float, because it is less dense (more porous).

Is Inflammation to Blame?

In recent years, experts have linked bone and joint  problems to inflammation in the body. While inflammation is to blame for many illness and diseases, in the case of bone and joint problems it is what causes pain, swelling, red colouration to the area, and sometimes loss of movement or function. While many anti-inflammatory drugs promise to reduce pain and improve function, long term use of some anti-inflammatory medications can actually weaken our immune system and cause an array of unwanted side effects.

But don’t worry. Nature has provided us with many anti-inflammatory foods that can help subdue inflammation and provide you with the nutrients and vitamins you need to feel great.

The Top Eight Anti-Inflammatory Foods

Inflammation is the cause of many diseases and illnesses, including osteoporosis and osteoarthritis. In adding some or all of the food below to your diet you are able to reduce some of the inflammation in your body, naturally! Bon Appetit!

1) Wild Caught Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. Multiple studies have demonstrated that Omega-3 fatty acids can be used for prevention of heart disease and the reduction of symptoms of autoimmune diseases and psychological disorders. Try to include an oily fish like Alaskan Salmon in your diet, at least two times per week. Don’t like fish? A high-quality Omega 3 supplement (like Metagenics’ EPA-DHA 720) will do the trick.

2) Green Tea
The flavonoids in Green tea are potent inflammatory fighting compounds that have been shown in numerous studies to reduce the risk of heart disease and cancers. Opt for a high quality organic loose-leaf green tea, as tea bags often prevent full infusion and nutrient release.

3) Spinach
Spinach made Popeye strong, and it’ll make you strong too! The amount of anti-inflammatory properties in spinach is almost too good to be true. Spinach contains Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan and that’s not all! Add organic spinach to your diet to reduce inflammation.

4) Blueberries
Berries provide us with phytonutrients that bestow anti-inflammatory protection against many diseases. Due to their small size it is often difficult to wash away pesticides, so opt for organic berries if possible.

5) Tumeric
Tumeric is an Asian spice commonly found in pre-mixed curry powder that contains a powerful, non-toxic compound called curcumin. Several studies have found that turmeric’s anti-inflammatory effects are comparable to those of potent drugs such as hydrocortisone and Motrin. Add turmeric to your cooking or make turmeric tea by simmering a teaspoon of the powder in about four cups of boiling water for 10 minutes. Strain the tea and enjoy.

6) Kelp
Kelp contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis.

7) Papaya
This tropical fruit is known to reduce inflammation and improve digestion. Papayas contain vitamin C, vitamin E, and papain, a protein-digesting enzyme.

8) Sweet Potato
Sweet potatoes are delicious and nutritious alternatives to regular starchy potatoes. They provide our bodies with beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Such nutrients are powerful antioxidants that help to heal inflammation in the body.

Let’s recap.  Bone and joint  problems like osteoarthritis are caused by inflammation in the body. The food you eat can either help or hinder your body’s fight against inflammation, therefore they can benefit of deteriorate bone health. To help your body win the battle, increase the amount of foods listed above and decrease or eliminate the listed foods below:

  • Trans-fats
  •  Sugar
  • Processed Foods
  • Dairy Products
  • Nightshade Vegetables (eggplants – tomatoes –peppers and black pepper)
  • Gluten (a lot of people are sensitive to gluten and are unaware of it)

The under estimate the power of food to help you with inflammation.  Bonne-appétît!

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Why Detoxify?

Did you know that…

•2100 chemicals, including pesticides, herbicides, fertilizers,airpollution
PCBs, medications such as antidepressants and recreational drugs are in our water supply.
•80,000 metric tons of carcinogens are released into the air annually in North
America.”
•Over 80% of foods have genetically modified ingredients.
•The EPA (Environmental Protection Agency) estimates that the average U.S. citizen has
residues from over 400 toxic compounds in their body.
•82,000 chemicals are in use today in the Unites States, but only a fourth have ever tested for toxicity.

Each and every day our bodies are exposed to chemicals from environmental pollutants, medications, contaminants in our water supply, pesticides and hormones in our food supply, and more. While our body’s natural detoxification system is quite spectacular, the rate at which we are absorbing these toxins is much to fast for our body to handle. Moreover, our detoxification system can become impaired by factors like:

  • -Inadequate nutrients, vitamins, or minerals.
  • -Certain medications
  • -Poor liver health
  • -Poor kidney health
  • -Constipation
    -Insufficient detoxifying enzymes


Toxic Exposure: The Harsh Reality

Between the early 1970s and mid 1990s the rate of leukemia patients went up by 62%, male birth defects doubled, childhood brain cancer went up by 40%, and autism increased 10 fold. Multiple studies have indicated that an increase of toxicity levels since WWII is to blame for this steady increase of illness.

Did you know that exposure to chemicals, pollutants, and pesticides begins shortly after conception? In a recent study, the umbilical cords of ten newborn babies were tested for chemicals and other toxins. On average, 200 chemicals and pollutants were detected in each umbilical cord. Mercury, Polyaromatic Hydrocarbons (pollutants from burning gasoline and waste), and Organchlorine pesticides, were just some of the toxins found. Of the 287 chemicals detected, 180 are known to cause cancer, 217 are toxic to the brain and nervous system, and 208 cause birth defects or abnormal development in animal tests.

The increase of chemicals, pollutants, and pesticides since WWII has made it difficult for our bodies to detoxify these toxins on its own. The liver, kidneys, lungs, skin, and lymphatic systems are no longer able to expel all of the toxins absorbed without the assistance of detox supplements or programs.

Children and adults with a toxic overload can experience a variety of symptoms and illnesses, including:

  • -Muscle & Joint Pain
  • -Headaches
  • -Fatigue
  • -Irritability
  • -Depression
  • -Mental Confusion
  • -Gastrointestinal Tract Irregularities
  • -Cardiovascular Irregularities
    -Flu Like Symptoms
  • -Allergic Reactions
  • -Fibromyalgia Like Symptoms
  • -Cancer
    -Skin Disorders
  • -Premature Aging


The Detoxification Process

According to the Medical Dictionary, the term Detoxification (detox for short) refers to “the physiological or medicinal removal of toxic substances from…the human body.” The graph below demonstrates our bodies’ natural detoxification process:

To put it simply, the goal of Phase I is to take a compound and break it down, add a chemical group to it to neutralize it in order to prepare it for Phase II. While the goal of Phase II is to bind the substance in order to make it water soluble and ready for elimination (through feces or urine).

If either of these phases is inhibited the toxins will remain in our systems. Phase I inhibitors can include: drugs, hydrogenated fats, iron overload, grapefruit, curcumin, capsacin, quercetin, and clove oil. While Phase II inhibitors can include: low protein diets, vitamin and mineral deficiencies, and yellow food dyes. There must be a balance between Phase I and Phase II in order to effectively remove toxins from our bodies.

Detoxifying Your Body

There are several programs and diets that have been created in order to rid your body of toxins. One of my personal favourites is Douglas Laboratories’ 28-Day Metabolic Rejuvenation. Through supplementation and diet, the program functions as following:

While taking the supplements individuals are asked to:

  • - avoid caffeine, alcohol, and soda pop
  • - avoid sugars and processed foods of any kind
  • - avoid dairy
  • - avoid gluten
  • - avoid citrus fruits
  • - avoid soy, yeast, peanuts, eggs and corn
  • - consume nuts and seeds
  • - consume non-whey protein
  • - consume more than 8cups of filtered water daily
  • - consume several daily servings of fresh organic vegetables
  • - consume organic turkey, chicken, or fresh wild caught fish

It is also suggested to refrain from using chemical household products.

Completing a program like Metabolic Rejuvenation will rid your body of its toxic load, allowing your body’s natural detoxification process to function optimally. I suggest doing a detox atleast once per year, and find the begining of Spring the perfect time to do it! Many of us spring clean our houses, so why not spring clean our bodies too? You will feel absoutely wonderful afterwards, I promise!

Have you ever tried doing a detox? What kind was it? What were the results?

Goldman. “A Special Report on Toxic Chemicals and Children’s Health n North America. 2004.” 2004.
Conacher. Washington D.C. Center of Study for Responsive Law. 1998.
(Soto, http:tuftsjournal.tufts.edu/archive/2—3/February/oped/index.shtml)

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Has the Winter Weather Got You Down?

Are you feeling tired, irritable or simply just, “down in the dumps?” If so, it is likely that you are suffering from the dreaded condition, Winter Blues. The official name for it is Seasonal Affective Disorder (S.A.D.), interesting acronym, isn’t it?

Now, I am not generally one for labels, as too often, labels are nothing more than a tactic for “a quick fix” and to sell more drugs. However, it is estimated that 15% of Canadians experience symptoms of Seasonal Affective Disorder this time of year. According to studies, the decrease in exposure to sunlight, lower activity levels and less socializing are all key factors in contributing to the cause the of the Winter Blues. There has been much research on the subject but, unfortunately, the direct cause still eludes the experts.

But, there is good news! Despite the lack of a clear cause, there are things you can do to fight these Blues away! With just a few simple changes, you can affect a drastic turnaround in the way you think and feel:

1. Get Up and Get Moving
Recreation or exercise raise the brain’s serotonin and endorphin levels, positively enhancing your mood and leaving you feeling less stressed. You’ll also look better and feel better when you exercise regularly. It has been proven to boost your confidence and improve your self-esteem! Regular physical activity does help prevent depression and gives a natural energy boost and, it promotes better sleep. Try to get between 30 and 60 minutes of physical activity into your day, everyday. Take a walk outside, go skating or hit the gym. It doesn’t have to be all work – it can be fun too!

2. Smart Snacking
Include proteins, veggies and complex carbohydrates in your snack selection to feel more alert. Simple carbs only raise your blood sugar temporarily, giving you a boost of energy then quickly leaving you feeling tired. So, toss those chips and go for something that will give you a longer lasting boost like a plate of raw veggies or whole grain pasta. Have some fun with it and enjoy some ants on a log (peanut butter and raisins on celery)!

3. Drink and Be Merry
Make sure you are getting enough water! The role of water in our bodies is nothing less than miraculous. It affects us on a number of levels like: flushing toxins from the body, supplying the body’s tissues with oxygen and nutrients, it is essential for circulation, protects cells from disease and viruses, and so much more! Dehydration causes migraines, fatigue, indigestion, and even muscle cramping – negatively contributing to the affects of the winter blues. Avoid alcohol and caffeine as they negatively affect your sleep which can leave you irritable, depressed, and generally un-refreshed.

4. Think of Doing a “Detox” Protocol
Great companies like Douglas Laboratories have easy “Detox” Programs (7 days) that will help you cleanse your liver and lower digestive tract in order for you to absorb your nutritents more efficiently and achieve optimal health. I strongly suggest that my patients complete a 7 day “Detox” every season.

5. Let There Be Light!
Sunshine is a vital ingredient for staying healthy and is your best source for essential vitamin D. Sunshine also helps to battle depression. So, if you can stand the cold, get outside! There are lots of fun activities to do outdoors during the winter months and exposure to natural light and fresh air have been shown to help lessen the affects of the winter blues and increase your overall health. Vitamin D supplements should be at least 1 to 2 IU in the winter months (unless you are a snowbird!).

6. Make Time for Friends
People tend to be less social during the winter months. Try to consciously set aside time for friends and family and laugh with them. Though it may be cliché, laughter really is the best medicine! Studies have shown that there are several physical health benefits of laughter. It has been shown to increase energy, reduce stress, lower blood-pressure, promote attentiveness and foster relaxation. I guarantee that this alone will lift your spirits!

7. Get Your Beauty Sleep
Sleep is important for a multitude of reasons but mainly to rebuild, repair and recharge your body. When you are asleep, your immune system is at its most active and repairs what it needs to while your brain re-organizes your cerebral ‘files’. Without sleep, you get sick in both mind and body. So, don’t deprive yourself of this essential step!

I hope that these 7 tips will help you in fighting off those winter blues. Try them out and, before you know it, it will be sunny and warm again! Do you have a winter ritual or specific things you do to keep the Winter Doldrums at bay? Please share them with me in the comments. I would love to hear what works for you!

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