Dr. Chris Jones Health 360 » Health and Wellness

Give Thanks and Stay Healthy

Chris Jones — Fri, 11 Nov 2011 04:33:18 +0000

As we approach Thanksgiving, this uniquely North American holiday, the nation gives thanks and commemorates the deliverance of the early settlers and the success of their first harvest.

Thanksgiving is a time of great feasting, probably the greatest feast of the year, when families come together and sit down to the traditional, rich Thanksgiving dinner, after which they usually retire, substantially heavier, to comfortable chairs where they collapse and fall asleep. I often think that this would be the perfect time for an enemy to attack, when the nation is collectively comatose upon the sofa. A similar overindulgence occurs at Christmas and New Year and it is no coincidence that many people become ill with colds, flu and other infections at this time of the year. Why is this? I believe there are several reasons.

Excessive Sugar Consumption

During the fall and early winter season, the nation consumes an excess of foods rich in sugar and refined carbohydrates, above and beyond the average consumption during the rest of the year. The sugar is consumed not just in candies, cookies and desserts but also in drinks and even in main courses. Let’s consider how much sugar we could consume individually during a Thanksgiving dinner by taking a look at the amount of sugar per serving as shown on the food labels: Cream of Tomato Soup (10g), Candied Sweet Potatoes (27g), Cornbread (15g), Cranberry Jelly (20g), Grape Juice (39g), Pumpkin Pie (18g) and Vanilla Ice Cream (23g). The total comes to a staggering 152 grams of sugar which is over 5 ounces, more than a quarter pound, and this does not include the sugar in cookies, cakes and sweetened coffee that may also be consumed. If you have pecan pie instead of pumpkin pie, add an extra 14 grams of sugar per serving. Some of the sugar occurs naturally in the food and the rest is added. It can come in several guises, not just glucose, fructose and table sugar but also as corn syrup, high fructose corn syrup, maple syrup and, more recently, evaporated cane juice. Honey is also essentially sugar and should never be given to children under 12 months of age because it may contain spores of Clostridium botulinum to which they are not fully resistant.

Effect of Sugar on Our Immune System

Sugar is sweet but, in excess, it is certainly not our friend. It has many adverse effects upon our health, one of which is the weakening of our immune system, our body’s defense mechanism. Consuming 100 grams of sugar has been shown to reduce the ability of our white blood cells to engulf bacteria by over 40% (1). This suppression of our defenses begins less than 30 minutes after the sugar is ingested and it takes over five hours to return to normal assuming no further sugar is consumed during that time. In contrast, when we ingest complex unrefined carbohydrates, there is no deleterious effect upon our immune system.

Healthier Eating

The solution to the problem is to greatly reduce our intake of sugar and refined carbohydrates, not just during the holidays but at all times. Examples of refined carbohydrates include white rice and products made from refined flour such as white bread, cake, pastry and pasta. Read food labels to ascertain if sugar or one of its surrogates is present and in what quantity. Avoid ruining perfectly good dishes such as carrots and sweet potatoes with added sugar. Refrain from drinking sodas, lemonade and fruit juices loaded with sugar. Also limit the consumption of fat, particularly saturated fat, which can make the circulation sluggish and promote arterial disease. Sugar and fat also contain calories. There are four calories per gram of sugar and nine calories per gram of fat and if we don’t use these up in normal metabolism and by being active then we will gain weight and this can lead to serious chronic health problems and disability. Make your Thanksgiving dinner as healthy as possible with the inclusion of a salad course, whole grains, and plenty of vegetables such as peas, beans and Brussels sprouts. You will certainly feel much better afterwards. Try a fresh fruit salad for dessert but if your heart is set upon pie then make it a special treat and enjoy it in moderation.

Vitamin D

Another reason why we are more sensitive to infections during the late fall and winter months is that we get less exposure to sunlight. This is partly because there is more cloud cover and also because we tend to spend less time outside when it’s cold and wet. As a result, the prime mechanism whereby we make vitamin D, namely exposure to sunlight, is significantly limited. Also, in our busy lives today, we rarely spend enough time outdoors, even in the sunshine states regardless of the season. It is therefore important to ensure that we receive enough vitamin D in dietary and supplement form. As well as helping to maintain bone integrity, vitamin D has been found to increase the production of a class of proteins known as antimicrobial peptides, which interfere with the action of certain bacteria and viruses, including the flu virus, thereby inactivating them and keeping us symptom-free.

Food sources that contain natural vitamin D are egg yolk, fish and liver, including cod liver oil, but these may not provide enough and are excluded in vegan and many vegetarian diets. Some rice and soy beverages, orange juice and many breakfast cereals are fortified with vitamin D but the amounts present are not sufficient to protect against infections. Daily multivitamin supplements contain only 400 IU of vitamin D, sufficient to prevent rickets but inadequate for maintaining optimal health. According to Dr. Joseph Mercola (2), we should be taking 35 IU (International Units) of vitamin D per pound of body weight per day if we don’t get enough sun exposure and Dr. Mark Hyman (3) recommends 5,000-10,000 IU per day for optimal health.

Exercise

A third way to stay healthy during the fall and winter months is to exercise regularly. Provided we spend time outdoors walking, cycling, jogging or working in the garden during early morning or late afternoon when the sun is not too strong, we should be able to make some of the vitamin D that we need, and we can supplement with the rest. Regular exercise will also help to control our weight, stimulate our cardiovascular and respiratory systems, and strengthen our immune system, thus increasing our resistance to infections. It is good to get out of doors and into fresh air rather than being cooped up indoors where toxic chemicals can accumulate and infections are more easily transmitted. Keeping the house clean, aired and fresh will also help to keep us and our families healthy.

Happy Thanksgiving and Good Health!

References

1) Sanchez, A. et al. (1973) Role of Sugars in Human Neutrophilic Phagocytosis. Am. J. Clin. Nutr. 26, 1180-1184.

2) http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

3) Hyman, M. (2008) The UltraMind Solution. Scribner, New York, NY 10020, page 135.

The Greatest Threat to Our Health Today

Chris Jones — Sun, 23 Oct 2011 04:47:52 +0000

I believe that the greatest threat to our health today is an ingredient in our diet, the consumption of which has risen dramatically in recent history. I’m talking about sugar. Let’s look at how much our sugar consumption has increased. Here are the figures for Great Britain and they are essentially the same for other developed countries.

Sugar Consumption

• In 1700, the average person consumed about 4.6 pounds of sugar per year.
• By 1770, it had increased nearly four times, to 16.2 pounds.
• By 1800, it was 18 pounds.
• By 1850, it had doubled to 36 pounds and by 1900 it was 90 pounds.

Here is a graph of sugar consumption in Great Britain from 1815 to 1955. Notice the dips that coincided with the two World Wars and the slow recoveries in sugar consumption thereafter, the first prolonged by the Great Depression and the second by continued rationing.

In the United States, it is now estimated that more than 50 percent of Americans consume a 1/2 pound of sugar per day, which amounts to 180 pounds of sugar per year. It is little wonder that we are in the midst of a chronic disease and obesity epidemic.

Forms of Sugar

Sugar comes in essentially two forms; naturally occurring and processed. The naturally occurring sugars give sweetness to certain fruits and vegetables for example, to apples, tomatoes and carrots. Processed sugars are the sugars that are extracted from natural sources, for example table sugar from sugar cane and sugar beet, and high fructose corn syrup manufactured from corn starch by an enzymatic process.

Some of the Simple Sugars and their Components

Glucose, also known as Dextrose
Fructose, also known as Fruit Sugar
Galactose
Maltose ( Glucose-Glucose ) Malt Sugar
Lactose ( Glucose-Galactose ) Milk Sugar
Sucrose ( Glucose-Fructose ) Table Sugar

We are designed to handle the simple sugar glucose very well. It is the major energy source for our brain, and every living cell in the body is capable of metabolizing glucose. Fructose on the other hand is not handled at all well and is metabolized largely in the liver. It is now considered by some to be toxic (1)

Today, we are taking in vastly more sugar than we need and the excess is overwhelming our normal metabolic processes. The result is a steady degradation in our health as exemplified by a greater susceptibility to infection and an increased incidence of serious chronic diseases. . Dr. Nancy Appleton has listed 146 ways in which sugar can adversely affect our health (2). Some of the most serious effects are listed below. Purified fructose is far more deleterious than glucose or natural fructose.

Serious Effects of Sugar on Our Health

1. Sugar weakens our immune system (3,4,5) . It has been shown that ingestion of 100 mg of sugar in the form of glucose, fructose, sucrose (table sugar), honey or orange juice resulted in an approximate 50% reduction in the ability of neutrophils to ingest bacteria. This inhibition lasted for at least five hours.

2. Sugar is the preferred food of cancer cells. They thrive on it and can use both glucose and fructose (6).

3. Excessive sugar consumption can lead to obesity. The increasing use of high fructose corn syrup in processed foods correlates with the obesity epidemic. Fructose is readily converted into fat (7) and it also inhibits the production of leptin (8), a hormone which tells us when we are full. So, as a result, we keep on eating and getting fatter.

Obesity itself is a major risk factor for Type 2 diabetes, cardio and cerebrovascular disease, cancer at at least 5 locations, dementia, osteoarthritis, and a host of other medical conditions (9)

4. Fructose consumption can lead to an elevation of serum uric acid levels which in turn results in elevated blood pressure, a major risk factor for heart disease and stroke. (10,11)

5. Fructose induces insulin resistance. There is growing evidence that fructose can induce the condition known as insulin resistance (12). This is where the tissues do not respond adequately to insulin and so do not absorb circulating glucose in the normal manner with the result that blood glucose levels rise above the normal range and produce adverse effects. The induction of insulin resistance by fructose occurs independently of weight gain and differences in caloric intake (13,14) and the effect may be mediated by increased uric acid levels. Insulin resistance precedes the development of type 2 diabetes and is characteristic of it.

6. Fructose and metabolic syndrome. It is now clear that high fructose consumption represents a serious threat to our health. Either directly or indirectly, it promotes fat synthesis, high blood pressure, and insulin resistance, all of which are characteristic of a condition known as metabolic syndrome, a collection of traits probably best described by Gerald Reaven (15) that greatly increase our risk of heart disease, stroke and type 2 diabetes. Metabolic syndrome now affects over 55 million people in the United States (16) and is indicative of chronic disease. It used to be found only in adults but now occurs in adolescents also.

Reducing Our Sugar Consumption

So, now that we know what a serious threat excessive sugar intake is to our health, what can we do about it? Obviously, we have to reduce our sugar consumption. How? Here are a few suggestions.

1. First, we need to be aware of our sugar intake. How quickly do we go through a bag of sugar at home? We should make a conscious effort to reduce our sugar intake and this can be done gradually so that we minimize the risk of relapse. Try reducing the amount of sugar you put in tea or coffee, and in recipes. If you do this in stages, it will be easier to adapt and you will see the benefit when you notice that it takes longer to go through a bag of sugar.

2. Avoid using artificial sweeteners because they will perpetuate your sweet tooth. The whole idea is to recalibrate our taste buds. Also, some artificially sweeteners may have side effects.

3. Avoid all sodas. They are rich in added sugars or artificial sweeteners.

4. Read all labels on processed foods and baked goods.. You may be surprised at the sugar content. If you cannot avoid such foods, then make a conscious effort to reduce your intake of them. Knowledge is power.

5. Wean yourself off dessert. Substitute fresh fruit and some cottage cheese for processed desserts such as pies, puddings and ice cream. You should reserve those for special occasions only and then in moderation.

6. Eat real fruit and avoid fruit juices which only serve to concentrate the sugars and remove the fiber. Aim for 2-3 servings of fruit per day and at least five servings of vegetables, half of which should be raw.

7. Don’t go shopping when you are hungry.

8. Eat a good breakfast, preferably high in protein and fiber and low in sugar and refined carbohydrates. The same applies to lunch. Eat a light dinner. If you need to snack, then have some fresh fruit and nuts on hand.

Hopefully, if you follow this advice you will eventually be repulsed if you encounter anything intensely sweet and you will be doing your health a big favor.

References

1. Lustig, R. H. (2009) Sugar: The Bitter Truth. UC Television Video: http://www.youtube.com/watch?v=dBnniua6-oM

2. Appleton, N. 146 Reasons Why Sugar Is Ruining Your Health. http://rheumatic.org/sugar.htm

3. Sanchez, A., et al. “Role of Sugars in Human Neutrophilic Phagocytosis,” American Journal of Clinical Nutrition. Nov 1973;261:1180-1184.

4. Bernstein, J., et al. “Depression of Lymphocyte Transformation Following Oral Glucose Ingestion.” American Journal of Clinical Nutrition.1997;30:613.

5. Jones, C. J. (2010) How to Build and Maintain a Strong Immune System. http://www.health360.info/ensure-health.html

6. Liu, H. et al. ( 2010) Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth. Cancer Res. 70:6368-6376. http://cancerres.aacrjournals.org/content/70/15/6368.full

7. Stanhope, K. L. & Havel, P. J. (2008) Fructose Consumption: Potential Mechanisms for Its Effects to Increase Visceral Adiposity and Induce Dyslipidemia and Insulin Resistance. Curr. Opin. Lipidol. 19:16–24.

8. Shapiro, A. et al. (2008) Fructose-Induced Leptin Resistance Exacerbates Weight Gain in Response to Subsequent High Fat Feeding. Am. J. Physiol. Regul. Integr. Comp. Physiol. 295: R1370–R1375.

9. Jones, C. J. (2010) Obesity and Its Serious Health Consequences. http://www.health360.info/obesity-health-consequences.html

10. Feig, D. I., Kang, D. H. & Johnson, R. J. (2008) Uric acid and Cardiovascular Risk. N. Engl. J. Med. 359:1811–1821.

11. Feig, D. I. & Johnson, R.J. (2003) Hyperuricemia in Childhood Primary Hypertension. Hypertension 42:247–252.

12. Johnson, R. J. et al. (2009) Hypothesis: Could Excessive Fructose Intake and Uric Acid Cause Type 2 Diabetes? Endocrine Reviews 30 (1): 96-116.

13. Havel P. J. (2005) Dietary Fructose: Implications for Dysregulation of Energy Homeostasis and Lipid/Carbohydrate Metabolism. Nutr Rev 63:133–157.

14. Nakagawa, T. et al. (2006) A Causal Role for Uric Acid in Fructose-Induced Metabolic Syndrome. Am J Physiol 290:F625–F631.

15. Reaven, G. M. (1997) Banting Lecture 1988. Role of Insulin Resistance in Human Disease. Nutrition 13:65.

16. Ford, E. S., Giles, W. H. & Mokdad, A. H. (2004) Increasing Prevalence of the Metabolic Syndrome Among U.S. Adults. Diabetes Care 27:2444–2449.

Health Freedom Expo 2011, Long Beach, California

Chris Jones — Sun, 30 Jan 2011 15:18:22 +0000

It was Benjamin Franklin who said that “an ounce of prevention is worth a pound of cure.” There is no doubt that health is wealth and for those interested in optimizing their health, the next Health Freedom Expo is being held at the Long Beach Convention Center, California from Friday March 25 through Sunday March 27, 2011. It’s coming up soon. Details of the keynote speakers and exhibits may be obtained by visiting the official website http://www.healthfreedomexpo.com/site One of the speakers will be Jeffrey M. Smith, author of two best-selling books on genetically modified foods and featured in two video postings on this website: http://www.health360.info/the-dangers-of-genetically-modified-foods.html , http://www.health360.info/the-food-the-rats-rejected.html .

The Health and Wealth of 200 Countries over 200 Years

Chris Jones — Tue, 21 Dec 2010 19:36:36 +0000

The health and wealth of 200 countries over 200 years is presented by Professor Hans Roslin in this amazing 4 minute video broadcast by BBC Four in which the data is animated in real space.

Healthy Christmas Gifts

Chris Jones — Tue, 21 Dec 2010 05:16:05 +0000

Christmas is a very special time of the year when Christians celebrate the birth of the Savior Jesus Christ and the impact that he has on their lives. The Christmas message is one of joy, peace on Earth and good will to all people. At Christmastime, we express our love and appreciation of family and friends by giving them gifts and cards. With good health in mind, I have some ideas for gifts that can provide a lasting benefit for those special people in our lives, gifts that can promote their health and well being.

1) A daily devotional book. For those who are spiritually minded, spending time each day in prayer and meditation is a very worthwhile and highly rewarding experience. Quiet time spent in devotion puts daily concerns into perspective and serves to relieve stress. The gift of a daily devotional book according to a person’s faith will lift and inspire, provide spiritual guidance, daily encouragement and peace of mind.

2) Gifts that promote healthy outdoor activities and exercise. These could include walking shoes, suitable clothing, and gardening tools. For the even more energetic, you could consider sports equipment, hiking boots and camping gear. From the point of view of our health and wellbeing, it is very important to spend more time outdoors engaging in regular low-intensity exercise. Gardening and frequent walks are highly recommended.

3) The Brita Water Filtration Pitcher/Dispenser. This is available in three different sizes, each of which is fitted with an interchangeable filter certified to reduce the levels of benzene, cadmium, chlorine, copper, lead, mercury and zinc that may be present in tap water. It is not generally known that tap water is required to meet more stringent standards than bottled water and the addition of the Brita filtration system makes it even purer. Please note that the plastic from which the Brita pitchers and dispenser are made does not contain bisphenol A (BPA) so there is no risk that this product will leach into filtered water stored in the containers.

4) The “Magic Bullet”. This is a high-speed blender that comes with lots of accessories and is very reasonably priced. I prefer blending to juicing in the case of fruit. With juicing, the calories are concentrated and the fiber removed. Blending achieves the opposite result and the “Magic Bullet” serves its purpose well. It is quick and easy to use and simple to clean afterwards. Suggested recipe: Blend one half-cup of organic soy milk, with one chopped sweet apple and some strawberries and/or grapes, all of which are certified organic or are pesticide-free. The result is a delicious shake, rich in antioxidants, fiber, isoflavones and vitamins.

5) The Breville Juice Fountains. This family of juicers is highly recommended for their speed and ease of use. They are centrifugal juicers which first grate the fruit or vegetables and then separate the juice from the pulp using centrifugal force. The most expensive model costs $300.00 and is made of stainless steel but a budget plastic version is available, for around $100.00. Juicing is an excellent way to obtain nutrition from fresh vegetables, some of which such as chard and kale are difficult to consume raw. The only drawback with juicing, apart from concentrating calories in the case of fruits, is the removal of fiber. It is therefore important to ensure an adequate fiber intake in the diet by consuming some whole fruit, vegetables and grains also.

6) A Steamer. Whenever vegetables are to be cooked then it is best to steam or lightly stir-fry them. More of the goodness is retained this way. Boiling is not advisable because water-soluble vitamins, minerals and phytochemicals will leach out from the vegetables and be lost when the water is drained off. A steamer is therefore a very important addition to the healthy cooking inventory.

7) “The Spectrum” by Dean Ornish, M.D. This book is a successor to “Dr. Dean Ornish’s Program for Reversing Heart Disease” which presented his ground breaking studies on reversing coronary heart disease without drugs or surgery but instead with the adoption of a very low-fat vegetarian diet coupled with a regular exercise program, relaxation techniques and group support. Now, he has followed this work with “The Spectrum” which helps the reader assess their current health status and then offers a range of dietary and exercise options to improve their health and well being. The book includes some of the latest information on preventive medicine and there are also some excellent recipes by the celebrated chef Art Smith.

“Dr. Neal Barnard’s Program for Reversing Diabetes” by Neal D. Barnard, M.D. If you know someone who is suffering from Type 2 diabetes or is pre-diabetic then this would be a wonderful gift for them and one whose recommendations they could discuss with their physician. Tragically Type 2 diabetes, which used to be called Adult-Onset diabetes but is now also seen in children, is becoming all too common, largely as a result of the current obesity epidemic. Recipes are also included with the book.

9) “The UltraMind Solution” by Mark Hyman, M.D. Eating a healthy diet is not only important for our physical health, it is also essential for our mental wellbeing, a fact that is often overlooked. In this book, Dr. Hyman presents many case studies where behavioral problems were found to be associated with poor diet, chemical toxicity, abnormal intestinal microflora and deranged metabolism. By prescribing a program of cleansing and dietary improvement, including supplementation tailored to the patients’ needs, Dr. Hyman reports dramatic success with cases of depression, obsessive compulsive disorder (OCD), attention deficit disorders (ADD/ADHD) and even autism and early dementia. His work breaks new ground in the emerging field of Functional Medicine.

10) “Eat to Live” by Joel Fuhrman, M.D. This is an excellent no-nonsense book that describes the dangers of the current Standard American Diet and gives clear and uncompromising advice about what we should do to lose weight and achieve optimum health by eating plenty of fresh fruits and vegetables, legumes and grains. More than 80 percent of Dr. Fuhrman’s chronic headache and migraine sufferers recovered without medication when they changed to the new diet. Also, many of his patients with autoimmune diseases such as asthma, hyperthyroidism, systemic lupus erythematosus, and rheumatoid arthritis were able to recover and renounce their medications once they adopted his recommendations. Recipes are included.

The books can all be obtained online from Amazon.com or you could try your local bookstore.

Wishing you all a Blessed Christmas and a Joyful New Year!

Books

1) Ornish, D. (2007) The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. Ballantine Books, New York, 386 pp.

2) Barnard, N. (2007) Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs. Random House, New York, 466 pp.

3) Hyman, M. (2009) The UltraMind Solution. Scribner, New York, 447 pp.

4) Fuhrman, J. (2003) Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. Little, Brown and Co., New York, 292 pp.

Obesity and Its Serious Health Consequences

Chris Jones — Sat, 11 Dec 2010 04:42:06 +0000

What Is Obesity?

The clinical definition of obesity is based on a consideration of the Body Mass Index or BMI and this is calculated from the following equation:

(Weight in lbs. x 705) divided by (height in inches x height in inches).

So, for someone who weighs 102 lbs. and is 5 feet tall, the calculation is:
(102 x 705) divided by (60 x 60) = Approx. 20

BMI and Weight Ratings

Below 18.5 = Underweight
18.5 – 24.9 = Normal Weight Range
25.0 – 29.9 = Overweight
30.0 – 39.9 = Obese
40.0 – 49.9 = Morbidly Obese

How Common Is Obesity In The USA?

Between 1980 and 2004, obesity rates doubled for adults in the USA and nearly tripled for children. The latest National Health and Nutrition Examination Survey (NHANES), conducted in 2007-2008, found that the frequency of obesity was 16.9% among children and adolescents, 32.2% among adult men and 35.5% among adult women. The overall age-adjusted prevalence of morbid obesity was 5.7% among the adult population ( 4.2% for men and 7.2% for women ) and the figure for non-Hispanic black women was 14.2%. These figures represent a national tragedy.

What are the Health Consequences of Obesity?

There are some physicians who consider obesity to be a disease in itself. It certainly has some very serious consequences for our health and wellbeing as outlined below.

1) Type 2 Diabetes. In this condition, insulin is still produced and released by the pancreas but the tissues do not respond to it and so they are unable to absorb glucose from the blood. Obesity is a major risk factor for type 2 diabetes and if the condition is not well managed it can lead to coronary heart disease, stroke, blindness, kidney failure, slow healing of wounds, peripheral blood vessel and nerve damage, and an increased risk of lower limb loss. Type 2 diabetes used to be called Adult-Onset Diabetes because it was diagnosed only in adults, but now because obesity is increasingly observed in children, type 2 diabetes is occurring there also, further underscoring the seriousness of the obesity epidemic.

2) High Blood Pressure. People are overweight and obese because they possess additional adipose tissue which stores body fat. In order to keep this tissue alive, the body makes additional blood vessels and the task of supplying blood through all this extra mileage puts a further load on the heart. To overcome the increased resistance to blood flow, blood pressure increases. Blood pressure also rises because blood vessels lose their elasticity as people are repeatedly exposed to an unhealthy diet, high in saturated fat. Being obese more than doubles the risk of developing high blood pressure and this in turn is a major risk factor for coronary heart disease and stroke.

3) Cancer. There is an association between obesity and an increased risk of cancers of the breast (post-menopausal), colon, endometrium (uterine lining), esophagus, and kidney. There is also evidence to suggest an elevated risk of gall bladder and stomach cancer, and increased prostate cancer mortality. Fat tissue is a major site of estrogen synthesis in women and if there is more fat tissue, more estrogen will be produced and this can increase the likelihood of estrogen-sensitive cancers including breast cancer in post- menopausal women. Fat tissue also produces inflammatory agents and these can also adversely affect health.

4) Dementia and Alzheimer’s Disease. Several studies have now suggested a link between obesity in middle age and an increased risk of mild cognitive impairment (MCI) and Alzheimer’s disease later. Moreover, an association has been demonstrated between being overweight or obese and brain shrinkage. Obese people were found to have 8% less brain tissue than their normal weight counterparts and their brains looked 16 years older. People who were overweight but not yet clinically obese had 4% less brain tissue and their brains looked 8 years older.

5) Osteoarthritis. The symptoms of osteoarthritis are worse in people who are overweight or obese. The excess body weight places additional stress upon the joints. For example, in the case of obese women, there is a 9 times increased risk of developing osteoarthritis at the knee joint.

6) Other Medical Conditions. Obesity is associated with an increased risk of abdominal hernias, gall bladder disease, gout, liver malfunction, respiratory problems, sleep apnea and varicose veins.

So put simply, obesity left unchecked leads to a reduced quality of life and serious health problems, the consequences of which keep doctors and hospitals very busy. In addition to the pain and suffering involved, there are significant emotional and financial costs.

Give Thanks and Stay Healthy.

Chris Jones — Mon, 22 Nov 2010 03:18:17 +0000

As we approach Thanksgiving, this uniquely North American holiday, the nation gives thanks and commemorates the deliverance of the early settlers and the success of their first harvest.

Excessive Sugar Consumption

During the fall and early winter season, the nation consumes an excess of foods rich in sugar and refined carbohydrates, above and beyond the average consumption during the rest of the year. The sugar is consumed not just in candies, cookies and desserts but also in drinks and even in main courses. Let’s consider how much sugar we could consume individually during a Thanksgiving dinner by taking a look at the food labels: Candied Sweet Potatoes (27g), Cornbread (15g), Cranberry Jelly (20g), Grape Juice (39g), Pumpkin Pie (18g) and Vanilla Ice Cream (23g). The total comes to a staggering 142 grams of sugar which equates to 5 ounces, over a quarter of a pound, and this does not include the sugar in cookies, cakes and sweetened coffee that may also be consumed. If you have pecan pie instead of pumpkin pie, add an extra 14 grams per serving. Some of the sugar occurs naturally in the food and the rest is added. It can come in several guises, not just glucose, fructose and table sugar but also as corn syrup, high fructose corn syrup, maple syrup and, more recently, evaporated cane juice. Honey is also essentially sugar and should never be given to children under 12 months of age because it may contain spores of Clostridium botulinum to which they are not fully resistant.

Effect of Sugar on Our Immune System

Healthier Eating

Vitamin D

Exercise

Happy Thanksgiving and Good Health!

References

1) Sanchez, A. et al. (1973) Role of Sugars in Human Neutrophilic Phagocytosis. Am. J. Clin. Nutr. 26, 1180-1184.

2) http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

3) Hyman, M. (2008) The UltraMind Solution. Scribner, New York, NY 10020, page 135.

Food Rules: A Guide to Healthy Eating

Chris Jones — Sun, 07 Nov 2010 00:01:58 +0000

Michael Pollan talks about his latest guide to healthy eating, “Food Rules: An Eater’s Manual” in a lecture given at the RSA in London. He is the Knight Professor of Journalism at the University of California, Berkeley and author of six books and numerous essays dealing mainly with food, nutrition and agriculture.

How to Build and Maintain a Strong Immune System

Chris Jones — Mon, 26 Jul 2010 03:04:58 +0000

It is impossible for us to avoid exposure to infectious agents such as bacteria and viruses so the best thing we can do for our health is to fortify our defenses by strengthening our immune system. Here’s how.

1. Exercise: We are designed for mobility and it’s important for us to be physically active. Exercise confers many benefits, one of which is an enhancement of our immune system. Physical activity increases the number of cells called leucocytes in the blood that fight infections and promotes lymphatic circulation. Exercise also helps us to perspire and that helps the body to rid itself of toxins which could otherwise interfere with the operation of our immune system.

2. Keep Your Body Weight in the Normal BMI Range: Being overweight and obese increases the risk of getting chronic diseases such as diabetes, heart disease and certain types of cancer. Fat cells also release inflammatory chemicals that can cause chronic damage. Moreover, animal studies have shown that being overweight can impair the body’s defense mechanisms. Fewer antibodies are made in response to vaccinations in animals that are overweight.

3. Minimize Sugar Intake: It has been shown that consuming 100 grams (8 tablespoons) of sugar can reduce the ability of white blood cells to destroy bacteria by over 40%. This suppression of our defenses begins less than 30 minutes after the sugar is ingested and it takes over five hours to return to normal, assuming no further sugar intake occurs during that time. In contrast, when we ingest complex unrefined carbohydrates, there is no deleterious effect upon our immune system.

4. Maintain Adequate Vitamin D Levels: There is growing evidence that Vitamin D is involved in many important bodily processes in addition to the maintenance of bone integrity. It helps our body to make its own natural antibiotics called antimicrobial peptides, which can help combat certain bacterial, viral and fungal infections and may protect against influenza. Vitamin D is also important in counteracting seasonal affective disorder, depression and dementia. Data analyses published in 2007 found that supplementation with Vitamin D was associated with a statistically significant 7% reduction in mortality from all causes, an astonishing result. The currently recommended dose for supplementation is approx. 1,000 I.U. for every 30 pounds of body weight.

5. Minimize Stress: We live in a stressful world and everything we can do to minimize stress will be to our benefit. One of the great stress relievers is exercise because it helps to stimulate the synthesis of the “feel good” endorphin chemicals in the brain. Another way to relieve stress is to practice relaxation techniques such as meditation and deep breathing exercises. Being subjected to chronic stress promotes the release of cortisol and adrenaline and these will suppress our immune system, making us more vulnerable to infections and disease.

6. Eat a Predominantly Plant-Based Diet: Plants are especially rich in nutrients and anti-oxidant chemicals that protect us from the harmful effects of free radicals generated when we burn energy. These nutrients also enhance our health and wellbeing because they are essential for the optimum functioning of our cells and organs, including our immune system. Wherever possible, we should consume fresh, locally grown organic or pesticide-free produce.

7. Get Plenty of Fiber: Plants are the source of fiber in our diet and it has been shown that fiber is essential for a healthy digestive system, and especially the maintenance of a friendly bacterial population resident in our intestine. Such bacteria will ferment the fiber in our diet yielding products that promote colonic health. Because a significant proportion of our immune system in centered on the intestine, the promotion of colonic health will also serve to strengthen our immunity.

8. Get Enough Sleep: Losing sleep weakens our immune system, making us more vulnerable to infections and disease. Studies have shown that sleep deprivation leads to a reduced response to vaccinations. Aim for 7-8 hours of sleep each night.

9. Laugh: Laughter has been shown to decrease the levels of stress hormones in the body and increase the production of endorphins and growth hormones that enhance our immune system. Laughter also exercises our diaphragm and this in turn promotes the circulation of lymph.

10. Be Sociable: We are more likely to be physically active if we are engaged and involved in social activities. People who are connected to their family and friends have a strong sense of purpose and this promotes their physical and mental wellbeing. Those people who live the longest in the World have these attributes.

11. Avoid Toxic Chemicals: To minimize damage to our cells and organs, including those of our immune system, we should avoid exposure to alcohol, tobacco smoke and other toxins. There are so many chemicals in our environment that have not been properly tested and we should be aware of what we are eating and drinking, putting onto our bodies and breathing in.

12. Drink Plenty of Purified Water: Maintain adequate hydration levels by drinking plenty of fluid and particularly fresh filtered water. A good estimate is to take your body weight in pounds, divide that number in half and that will be the weight of fluid in ounces that you should consume each day. Good hydration helps to keep the tissues of the respiratory system moist and also aids the functioning of the immune system.

Should We Take Dietary Supplements?

Chris Jones — Tue, 06 Jul 2010 02:01:20 +0000

The short answer is “Yes” and I take certain supplements myself. These are in addition to a diet that includes 7-9 servings of fruits and vegetables each day, rich in antioxidants, minerals and vitamins. It is important to emphasize that supplements are not intended to be used as dietary substitutes.

Recommended Supplements.

1) A broad-spectrum daily Multivitamin such as One A Day Men’s or One A Day Women’s Health Formula. These contain all the basic vitamins and essential minerals as well as Iron in the case of the Women’s Formula and Lycopene for prostate health in the Men’s Formula.

2) Vitamin D-3 The simplest way to obtain Vitamin D is to make it ourselves by exposure to sunlight but most people are afraid of overexposure so they wear sunblock or do not expose themselves to the sun. As a result, a great majority of Americans are Vitamin D deficient, even in the sunshine states (1). Principal dietary sources of Vitamin D are cod liver oil, herring, salmon, mackerel and sardines, with cod liver oil being the richest source, provided that the Vitamin D has not been removed during processing. Alternatively, one can supplement with Vitamin D-3 (Cholecalciferol) and especially during the winter months when the daylight time is less. Dr. Michael Holick of Boston University recommends supplementation with up to 2,000 International Units (IU) per day (2), Dr. Mark Hyman recommends 5,000-10,000 IU per day (3) and Dr. Mercola advises 35 IU for every pound of body weight (4) which translates into approximately 1,000 IU for every 30 pounds. This is clearly much more than the 400 IU of Vitamin D present in the Multivitamin supplement, which is considered enough to ward off rickets.

There is growing evidence to suggest that Vitamin D is involved in many important bodily processes in addition to the maintenance of bone integrity through promoting the absorption and retention of calcium and phosphate (5, 6). Vitamin D helps the body to make its own natural antibiotics called antimicrobial peptides, which can help combat certain bacterial, viral and fungal infections and may protect against influenza (7). It is also important in counteracting seasonal affective disorder, depression and dementia. Data analyses published in 2007 found that supplementation with Vitamin D was associated with a statistically significant 7% reduction in mortality from all causes, an astonishing result (8,9). For more detailed information on Vitamin D, the Office of Dietary Supplements of the U.S. National Institutes of Health has compiled an online review (10)

3) Omega 3 Essential Fatty Acids, DHA from microalgae or EPA and DHA from fish or krill oil. It is important that the oil be purified in order to remove any contamination with heavy metals and other chemical residues.

The current view is that we should aim for a balance in our dietary intakes of Omega 3 and Omega 6 essential fatty acids (11). We need both types but our modern diet rich in corn, soy and safflower oils has shifted this ratio strongly in favor of Omega 6 fatty acids. These compounds lead to the production of substances that promote blood clotting, inflammation and cell division, absolutely necessary in wound healing and tissue repair. However, too much blood clotting, inflammation and cell division can be associated with serious health problems and so a balance needs to be struck. That’s where Omega 3 fatty acids come in. They lead to the production of substances that reduce blood clotting, inflammation and cell division so these processes are kept in balance.

Furthermore, the Omega 3 fatty acid DHA is an important constituent of cell membranes and is the most abundant fat in the brain. It is essential for structural integrity and overall brain health. A deficiency in Omega 3 fatty acid levels has been linked to anxiety, depression, criminal behavior, autism, attention deficit disorder, learning disabilities and dementia (3).

4) Glutathione. One of the most important detoxifying substances and antioxidants in the body is sulfur-rich Glutathione and our ability to produce it declines by approximately 10% for every decade after age 20. Such a reduction in Glutathione levels would leave us more susceptible to toxins as we get older and this would compound the aging process. Therefore we need to strengthen our ability to make Glutathione. We cannot absorb it as a supplement but we can stimulate its biosynthesis by taking N-Acetyl Cysteine and Alpha Lipoic Acid. We can also make sure that we eat adequate amounts of sulfur-containing vegetables such as asparagus, Brussels sprouts, cabbage, chard, kale, garlic and onions.

References

1) Holick, M. F. (2006) Vitamin D Deficiency. N. Eng. J. Med. 357 (3), 266-281.

2) Holick, M. F. (2004) Sunlight and Vitamin D for Bone Health and Prevention of Autoimmune Diseases, Cancers and Cardiovascular Disease. Am. J. Clin. Nutr. (80) Suppl: 1678S-1688S.

3) Hyman, M. (2008) The Ultramind Solution. Scribner, New York. Pp. 447.

4) Mercola, J. (2009) How Much Vitamin D Do You Really Need to Take? http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

5) Vitamin D Council (2010) Understanding Vitamin D Cholecalciferol. http://www.vitamindcouncil.org

6) Mercola, J. (2009) Important New vitamin D Research Papers. http://articles.mercola.com/sites/articles/archive/2009/12/01/Important-New-Vitamin-D-Research-Papers.aspx

7) Crews, M. R. (2009) Does Vitamin D Offer Natural Flu Prevention? http://vitamins-minerals.suite101.com/article.cfm/does_vitamin_d_offer_natural_flu_prevention

Autier, P. & Gandini, S. (2007) Vitamin D Supplementation and Total Mortality: A Meta-Analysis of Randomized Control Trials. Arch. Intern. Med. 167: 1730-1737.

9) Giovannucci E. (2007) Can Vitamin D Reduce Total Mortality? Arch. Intern. Med. 167:1709-10.

10) Office of Dietary Supplements, National Institutes of Health (2009) Dietary Supplement Fact Sheet: Vitamin D. http://ods.od.nih.gov/factsheets/vitamind.asp

11) Weil, A. (2000) Eating Well For Optimum Health. Alfred A. Knopf, New York, pp. 307.