Heart Health Category

A study, as reported by ScienceDaily.com and other health sites, with results that will appear in the May issue of The American Journal of Medicine, has revealed that people who follow a Western-style diet have a reduced chance for reaching older age in good health and with high functionality.

The study was led by Dr. Tasnime Akbaraly, PhD, Inserm, Montpellier, France; his research team sought to identify dietary factors that can promote ideal aging and prevent premature death.

Dr. Akbaraly noted that “avoidance of ‘Western-type foods’ might actually improve the possibility of achieving an older age,” but more importantly,” achieve a lengthier life that is “free of chronic diseases” allowing the individual to remain highly functional.

What does this mean for parents?

With as many as 5% of children and adolescents affected by migraines and research confirming that dietary factors can trigger those migraines, it’s important to take a close look at your child’s diet.

The typical Western diet is filled with pro-inflammatory foods which lead to an overabundance of inflammation in the body, ultimately causing just about every type of chronic illness and disease, including migraines. Arthritis, diabetes, heart disease, cancer, depression, dementia and obesity are just a few among the long list of afflictions.

If you aren’t sure how or why inflammation causes devastating effects on the body, picture a car that is left outdoors in the elements for a period of time. That car will eventually begin to rust and disintegrate. Finally, it falls apart completely. Inflammation works in a similar way in the body. While a little, such as what happens after an injury with swelling, is a natural part of the healing process, uncontrolled inflammation that remains for long periods of time can cause serious damage.

Pro-inflammatory foods that contribute to this overabundance of inflammation include many foods that are typically found in the Western diet, such as:

• ·        Packaged and processed foods including fast food and packaged desserts or snacks like cookies and cakes
• ·        Common cooking oils that contain unhealthy fats such as sunflower, safflower and vegetable oil
• ·        Margarine and heavily processed foods that contain Trans Fats
• ·        Refined sugar and sugary foods
• ·        Fried foods
• ·        Many high-fat dairy products (the exception is kefir and some yogurts like plain Greek-style yogurt)
• ·        Gluten and refined grains 
• ·        Feedlot-raised meats, red meat and processed meats

If your child has been eating many of these foods, it would be difficult to force a dramatic change in diet. Instead, consider moderation as a key factor and limit the above items as much as you’re able. Stock your refrigerator with healthy snacks and be sure to follow a healthier diet yourself to set the right example.

By eating more nutritionally rich, high anti-oxidant foods, the symptoms of chronic illness, including migraines, can be greatly reduced as these foods help to neutralize the free radicals that result from too much inflammation. You’ll also be helping to reduce the chances of developing other chronic illnesses and disease.

Encourage as many whole fresh foods as possible. Talk to your child about what he or she likes, and pack a lunch that is based on some of those nutritious foods.

Foods that are especially rich in antioxidants include deeply-pigmented vegetables and fruits. Dark leafy greens such as kale, spinach and arugula as well as beets, blueberries and any richly colored purple, red, orange and yellow fruits and vegetables.

Healthy fats like the omega-3 fatty acids in wild-caught salmon and monounsaturated fats found in most nuts and olive oil are also important as they serve to decrease inflammation in the body and ultimately help to achieve optimal health.

As with adults, making gradual diet changes can lead to a happier, healthier, and much higher quality of life for your child now and in the future. No one would want their child to have to live with the constant pain and debilitation that can come with chronic illness and disease. If it can be prevented, doesn’t it make sense to do so sooner rather than later?
To the Best of Health,

Curt Hendrix, M.S., C.C.M., C.N.S.

Making Healthy Holiday Food Choices

It’s estimated that Americans gain at least one pound, and up to five pounds of weight, between Thanksgiving and New Years.  Repeat that for a few years and we look less and less like our high school yearbook photo.

But that doesn’t have to be the case, if we learn what foods to embrace and what foods to avoid.  Here’s a list of both:
Healthy Holiday Foods

Cranberries
The phytochemicals that impart the red color to cranberries are powerful anti-aging antioxidants. They also reduce the ability of bacteria to stick to our cells thereby reducing the risk of urinary infections.

Apples and Applesauce
Contain heart healthy fiber and compounds like quercetin and ellagic acid that are powerful antioxidants and protect against cardiovascular disease and inflammation which is involved in almost all chronic disease.

Dark Chocolate
Seventy percent or more cocoa content contains the most flavonols — helpful plant substances that help protect the heart and arteries.

Green Beans
Naturally low in calories, string beans are loaded with vitamin K, which helps protect your bones. Also, a good source of Vitamin C and Vitamin A. But skip heavy sauces with this vegetable. Try beans lightly tossed with olive oil and lemon.

Nuts
Nuts are chock-full of heart-healthy unsaturated fats, vitamins, minerals, and phytonutrients. 

Pumpkin Pie
This rich orange vegetable contains carotenoids for making Vitamin A in the body and fighting free radicals. Pumpkin is also a good source of potassium and fiber.  Beware: most pies are loaded with sugar – use artificial sweetener instead of sugar for a lower calorie dessert.

Yams & Sweet Potatoes
Yams offer carotenoids, potassium, Vitamin C, and fiber. Candied yams are high in sugar. Bake with a bit of brown sugar, or with artificial sweetener, for the taste without the calories. 

And some additional choices that are health and weight friendlier:

• Whole grains, such as whole-wheat rolls, wild rice, and quinoa
• Shrimp, lobster, and other steamed seafood
• Plain or lightly dressed vegetables
• Meat and poultry without the gravy
• Salad greens (lightly dressed)
• Fresh fruit

Foods to Avoid During the Holidays With Possible Substitutes

Swedish meatballs – instead, try some cold cuts like ham or turkey

EggNog – instead, try a cinnamon or other spiced tea

Stuffed potatoes – instead, eat a regular baked potatoe or red potatoes

Creamed spinach – instead, spinach without the cream or broccoli

Pot Roast – instead, breast of turkey or sliced steak

Fruitcake – instead, a fruit tart

Pecan Pie – instead, a fruit tart

Cheese Cake – instead, a slice of pound cake

Croissant – instead, some whole grain bread

Hot Buttered Rum – just leave out the butter, and then spice with nutmeg

Cinnamon Rolls – instead, a slice of toasted whole grain bread with a bit of jelly

Ice Cream – instead, sorbet

Making sensible diet choices is easier than it seems and there’s no time like the present to start.

Here’s to a fun, tasty holiday.

Making healthy diet choices is easier than it seems and there’s no time like the present to start.

Here’s to a fun, tasty and healthy holiday season!

Curt Hendrix M.S. C.C.N. C.N.S.

Many of you have read about the health benefits of eating fish due to the levels of omega-3 fatty acids they contain.  Benefits for heart, eye sight, and brain function are just a few of the areas reported in the scientific literature.

Now, a study from Ohio State University, published in the journal Brain, Behavior and Immunity, reports that a part of our chromosomes (a cellular component that contain our genes) called the telomere may be protected when omega-3 oils are consumed.

The telomere is located at the end of the chromosome and protects it from decaying or unraveling and malfunctioning.  The telomeres tend to decrease in length as we age thus rendering our chromosomes more susceptible to damage and not being able to reproduce our gene sequences efficiently or correctly.

Decreased telomere lengths are associated with the chronic diseases of aging and death rates.  Some researchers think that the decrease in telomere length is due to low levels of chronic systemic inflammation that circulates throughout our bodies and may be responsible for many chronic diseases as well as decreased telomere lengths.  This inflammation can be measured by various markers that indicate the level of inflammation in our bodies. The omega-3 supplementation reduced the levels of some of the better known markers.

It was fascinating to read that taking 1.25 to 2.50 grams a day of EPA (eicosapentanoic acid) and DHA (docashexanoic acid, the two important omega-3’s found in fish and Krill oil), reduced systemic levels of inflammation in humans but also increased the telomere lengths as well. (Suggesting that the loss of telomere length may be reversible, indicating a possible anti-aging benefit).

A word to the wise is to be very careful when purchasing omega-3 supplements. In many products the total omega-3 content may be listed as 500-1000mg per soft gel or more, which would make one tend to think that by taking 2-3 soft gels a day, you would be getting the 1.25-2.5 grams a day found to be helpful in the study.

Well, this is not the case, because the therapeutic omega-3’s EPA and DHA are often only a small percentage of the total amount of omega-3’s listed on the label.  For example the supplement panel on the label of an omega-3 supplement may state that each soft gel has a total of 1000mg of omega-3 in it.  But if you read further is may state that EPA and DHA only represent 25% of that total or only 250mg. of EPA and DHA. 

At 250 mg total EPA and DHA in each soft gel, to get 2.5 grams you would have to take 10 of the soft gels not the 2or 3 you might think.

A good omega-3 product should have at least 40% EPA, DHA of the total omega-3 listed in each soft gel.  The higher the percentage the better and the purer the product.

Curt Hendrix M.S. C.C.N. C.N.S.

I have been adding flaxseeds to my morning protein shake for years, not only do they taste quite good, (sort of nutty) but take a look at the documented health benefits of flaxseeds.

• • 2012 Journal APPETITE, Jan.5 – Consumption of flaxseed reduces appetite and food intake• Journal PLOS-1 Flaxseed has therapeutic value in type 2 diabetes• J Ren Nutr – Flaxseed improves symptoms of enlarged prostate in men• J Clin Cancer Res. 2005 – Flaxseed reduces tumor growth in patients with breast cancer• Eur J Clin Nutr -2007 – Flaxseed lowers blood pressure in people with high cholesterol

  • Am J Clin Nutr -2009 – Flaxseed lowers circulating total and LDL cholesterol

  • J Urology -2004- Flaxseed reduces prostate growth and PSA (a prostate cancer marker)

  • J Cancer Epidem Biomarkers -2008 – Flaxseed reduces prostate cancer proliferation pre-surgery in men

  • J Soc Integ Onc – 2007 – Flaxseed helps control hot flashes in women not on hormone therapy

  • J Nat Cancer Inst. – Plant lignans (like those in flaxseed) reduced the risk of developing estrogen and progesterone positive breast cancer in postmenopausal women

  Just add one or two heaping tablespoons of ground flaxseeds to shakes, or salads or cereals to get the impressive health benefits described.

  Curt Hendrix, M.S., C.C.N., C.N.S.

Many chronic migraine sufferers use a lot of pain killers in an attempt to manage their headaches.

A recent study from Denmark indicates that painkillers, like Advil, Motrin, Naprosyn, Aleve and the prescription drug Celebrex, may significantly increase the risk of an electrical irregularity of your heart beat, known as atrial fibrillation.

Though preliminary, this study adds to the list of concerns about using these drugs too often, which is often the case with people who suffer from chronic pain conditions like migraines or arthritis.

Curt Hendrix, M.S., C.C.N., C.N.S

~ For chronic migraine sufferers, preventing the migraine is clearly a better option than a lifetime of taking pain killing drugs.  To learn about a proven safe and effective option to more safely and effectively manage your migraines, please visit migrelief.com

Read about how even short-term consumption of sugary beverages cause well-known heart risk factors to head in the wrong direction.
(link below)

And the answer isn’t to drink artificially sweetened beverages because they too have recently been shown to result in larger waistline increases in people who consume them.

The answer is to drink water and get used to drinking healthy unsweetened teas or beverages naturally sweetened with either stevia extract or erythritol.
Nutritionists estimate that 40% of the extra 570 calories a day that we consume vs. people in the 1950’s, come from these sugary beverages.

Do yourself a huge favor, switch over to these healthier drinks and protect yourself from heart disease, diabetes, obesity and possible cancer as well.

(Read article below)

Curt Hendrix, M.S., C.C.N., C.N.S

SUGARY DRINKS INCREASE CARDIOVASCULAR RISK

June 30, 2011 — A small study of men younger than 50 years found that even moderate consumption of soda and other sugar-sweetened beverages (SSB) produces an increase in markers of cardiovascular risk.

After just 3 weeks of sugary drinks, healthy, normal weight (body mass index range, 19 – 25 kg/m) men between the ages of 20 and 50 years saw harmful effects to low-density lipoprotein (LDL) particles, fasting glucose, and C-reactive protein, according to the study published online June 15 in the American Journal of Clinical Nutrition.

The researchers, led by Isabelle Aeberli, PhD, from the Division of Endocrinology, Diabetes, and Clinical Nutrition, University Hospital Zurich, and the Human Nutrition Laboratory, Institute of Food, Nutrition, and Health, ETH Zurich, Switzerland, launched the study because it is known that sugary drinks interfere with glucose and lipid metabolism in obese people. However, the effect of lower doses of SSBs in people of normal weight “is less clear.”

One of the goals of the study was to measure the effect of sugar dosages similar to the amount found in commercially available sodas and sweetened drinks, “thereby allowing us to draw clinically relevant conclusions.”

The prospective, randomized controlled trial looked at risk markers in 29 men who consumed drinks with varying amounts of fructose and glucose (which are derived from fruit) and sucrose (which makes up common table sugar). The researchers measured LDL, fasting glucose, and C-reactive protein at baseline and after 3 week-long interventions.

The study involved 6 interventions that ranged from drinks with 40 g of the sweeteners fructose or glucose to beverages with 80 g of fructose, glucose, or sucrose. One group was advised to consume low amounts of fructose.

At all of the levels, fasting glucose and high-sensitivity C-reactive protein increased significantly (by 4% – 9% and 60% – 109%, respectively; P < .05). LDL particle size was reduced in the higher-fructose group by .51 nm (95% confidence interval, −.19 to −.82 nm), and in the higher-sucrose group by .43 nm (95% confidence interval, −.12 to −.74; P < .05 for both). “Similarly, a more atherogenic LDL subclass distribution was seen when fructose-containing SSBs were consumed,” the authors write.

The researchers concluded that even with lower doses (40 g sugar/day), which provided just 6.5% of daily energy in the form of SSBs, adverse effects could be observed with regard to LDL particle size and distribution, waist-to-hip ratio, fasting glucose, and inflammatory markers.

Although the study showed the short-term effect of SSB consumption, it was limited, in that 3 weeks “may not have been long enough to observe significant effects in parameters such as lipoprotein concentrations, insulin resistance, adipokines, body weight, and blood pressure.”

The research will not solve the debate over the health effects of high-fructose corn syrup, which is used in everything from soft drinks to cereals in the United States. Despite the name, high-fructose corn syrup is chemically similar to other sweeteners: All contain glucose and fructose in roughly equal amounts.

Am J Clin Nutr. Published online June 15, 2011. Abstract

It is no surprise that more people drink coffee than those who don’t. According to the National Coffee association over 50% of Americans drink coffee and average 3 cups a day.

Heart disease is the number one killer of men and women and many heart patients have wondered whether or not their “coffee” habit was dangerous because of their condition.

Well a new study, published in the American Journal of Clinical Nutrition, shows that women with heart disease or a previous heart attack, who continued to drink coffee, lived just as long as women with heart disease who didn’t consume coffee.

 The new study followed nearly 12,000 U.S. nurses with a history of heart disease or stroke.  It found that those who regularly drank caffeinated coffee were no more likely to die than non-drinkers during the study period, which for some, lasted more than 20 years. (the findings held true for women who even drank 4 or more cups of coffee a day.

The take away from this study, is that if you love coffee and already have diagnosed heart disease or have already had a heart attack, continuing to drink coffee, at least in moderate amounts, does not seem to add any addition risk to women. 

Unfortunately, the researchers had no data to report on men.

The “health” pros and cons of coffee seem to indicate that moderate coffee consumption does not seem to pose much of a health risk to most people.  If you would like to read an article discussing the Pros and Cons of coffee consumption please go to my recent blog post:  “Caffeine…Is It Good or Bad For You-The Low Down on Caffeine”

To the best of health,

Curt Hendrix, M.S., C.C.N., C.N.S