Dr. Chris Jones Health 360 » Obesity

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.

Growing Concerns about Fructose, the Fruit Sugar

Chris Jones — Wed, 02 Mar 2011 06:12:56 +0000

Fructose, or fruit sugar, is a simple sugar, found in many fruits and in some vegetables also. It occurs naturally, either on its own or bound to glucose to give the disaccharide known as sucrose or table sugar. ( It is also the principal component of the polysaccharide inulin. ) Sucrose is the sugar that is isolated in large quantities from sugar beet or sugar cane. Fructose is the sweetest of all the sugars and more than twice as sweet as glucose. This fact, together with its cheapness to produce, is why fructose is widely used as a sweetener. The downside to all of this is that the body does not handle fructose well and in animal experiments it has been shown to cause liver toxicity. While many tissues can metabolize glucose, the liver is the principal site for fructose metabolism. The use of fructose as a sweetener has been perpetuated by the development of high fructose corn syrup, a product of the laboratory and in no way natural. It is intensely sweet, high in calories and is considered a major cause of the obesity epidemic. The fact is that fructose, whether in free form, or in sucrose or high fructose corn syrup, can be detrimental to our health, certainly if consumed in excess. Here’s how.

1. Fructose is rapidly converted to fat. It is highly lipogenic, stimulating the synthesis of triglycerides in the liver and resulting in increased fat deposition (1). The effect of fructose on fat synthesis is much greater than that produced by an equivalent amount of glucose.

2. Fructose inhibits the satiety mechanism. In animal studies, rats that were fed fructose developed leptin resistance that was not seen in starch-fed rats. Leptin is a protein hormone that acts on receptors in the brain to reduce appetite. Obviously, if fructose inhibits the actions of leptin, the result will be overeating and weight gain (2). When leptin-resistant rats were fed a classic high-fat, high-sugar Western diet, they gained weight much more rapidly than their starch-fed littermates (2). Starch is a polysaccharide that can be broken down to glucose and, unlike fructose, it stimulates leptin production which suppresses appetite.

3. Fructose stimulates the production of uric acid (3). For the body to metabolize fructose, energy and phosphate are required, both of which are provided by the conversion of adenosine triphosphate (ATP) to the diphosphate (ADP) and then the monophosphate (AMP) resulting in a buildup of AMP which is converted to uric acid. Serum uric acid levels have been shown to increase dramatically after ingesting fructose (3,4,5).

4. Uric acid raises blood pressure. It is becoming increasingly clear that uric acid can cause blood pressure to rise, a condition known as hypertension ( reviewed in 6), and high serum uric acid levels are often found in people newly diagnosed with the condition (7). When uric acid levels were lowered in adolescents diagnosed with hypertension, blood pressure returned to normal levels in two-thirds of the patients (8).

5. Fructose induces insulin resistance. There is growing evidence that fructose can induce the condition known as insulin resistance (9). 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 (10,11) 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 (12) 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 (13) and is indicative of chronic disease. It used to be found only in adults but now occurs in adolescents also.

How can we reduce our fructose intake? First we need to recognize the sources of fructose. The lowest levels of fructose in fruits are to be found, not surprisingly, in tart fruits, including lemons, limes and cranberries. The levels in most berries and citrus fruits are less than 10 grams per serving. Going over 10 grams per serving we find persimmon (10.6 g), watermelon (11.3g), pear (11.8g), raisins (12.3g), seedless grapes (12.4g), mango (16.2g), dried apricots (16.4g) and dried figs (23g). Table sugar (sucrose) is 50% fructose and high fructose corn syrup and honey contain about 55% fructose. Agave syrup cannot be considered a health food and contains as much as 59-67% of fructose. The sugar in sodas contains 50% fructose and there are also high levels in apple sauce, canned fruits and all sugar-rich products. It is certainly better to eat fresh fruits rather than dried ones and servings should be restricted to 2-3 per day of low-fructose-containing fruits (Ref.). Use table sugar sparingly and replace it with glucose (dextrose) or the artificial sweetener Stevia.

References

1. 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.
2. Shapiro, A. , Mu, W., Roncal, C.A., Cheng, K.Y., Johnson, R.J. & Scarpace, P.J. (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.
3. Perheentupa, J. & Raivio, K. (1967) Fructose-Induced Hyperuricaemia. Lancet 2:528–531.
4. Fiaschi, E., Baggio, B., Favaro, S., Antonello, A., Camerin, E., Todesco, S. & Borsatti, A. (1977) Fructose-Induced Hyperuricemia in Essential Hypertension. Metabolism 26:1219–1223.
5. Stirpe, F., Della Corte, E., Bonetti, E., Abbondanza, A. , Abbati, A. & De Stefano, F. (1970) Fructose-Induced Hyperuricaemia. Lancet 2:1310–1311.
6. Feig, D. I., Kang, D. H. & Johnson, R. J. (2008) Uric acid and Cardiovascular Risk. N. Engl. J. Med. 359:1811–1821.
7. Feig, D. I. & Johnson, R.J. (2003) Hyperuricemia in Childhood Primary Hypertension. Hypertension 42:247–252.
8. Feig, D. I., Soletsky, B. 7 Johnson, R. J. (2008) Effect of Allopurinol on the Blood Pressure of Adolescents with Newly Diagnosed Essential Hypertension. JAMA 300:922–930.
9. Johnson, R. J., Perez-Pozo, S. E., Sautin, Y. Y., Manitius, J., Sanchez-Lozada, L. G., Feig, D. I., Shafiu, M., Segal, M., Glassock, R. J.,Shimada, M., Roncal, C. & Nakagawa, T. (2009) Hypothesis: Could Excessive Fructose Intake and Uric Acid Cause Type 2 Diabetes? Endocrine Reviews 30 (1): 96-116.
10. Havel P. J. (2005) Dietary Fructose: Implications for Dysregulation of Energy Homeostasis and Lipid/Carbohydrate Metabolism. Nutr Rev 63:133–157.
11. Nakagawa, T., Hu, H., Zharikov, S., Tuttle, K. R., Short, R. A., Glushakova, O., Ouyang, X., Feig, D. I., Block, E. R., Herrera-Acosta, J., Patel, J. M. & Johnson, R. J. (2006) A Causal Role for Uric Acid in Fructose-Induced Metabolic Syndrome. Am J Physiol 290:F625–F631.
12. Reaven, G. M. (1997) Banting Lecture 1988. Role of Insulin Resistance in Human Disease. Nutrition 13:65.
13. 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.

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.

Dr. Daniel Amen Talks About Food Cravings.

Chris Jones — Fri, 13 Aug 2010 04:18:50 +0000

In these two videos Dr. Daniel Amen, renowned psychiatrist and best-selling author, talks about food cravings and how to control them.

Obesity and How It Can Affect Our Health.

Chris Jones — Sun, 22 Nov 2009 05:11:32 +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 Pounds x 705) divided by (height in inches x height in inches).

So, for someone who weighs 102 pounds 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?

The National Health and Nutrition Examination Survey (NHANES) conducted in 2003-2004 and repeated in 2005-2006 revealed that over 66% of adults in the U.S. aged 20 and over are overweight and nearly half of these are clinically obese (33.3% of men and 35.3% of women). These include 4.7% of American adults who are morbidly obese. In addition, over 9 million children in the USA are known to be overweight or obese. This is a national tragedy.

How Does It Affect Health?

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

3) Cancer. There is an association between obesity and an increased risk of cancers of the breast, 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) 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.

5) 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.