When you hear the word “epidemic” mentioned, it is usually applied to the outbreak of an infectious disease, not a chronic one. However, the alarming increase in the incidence of Type 2 diabetes and in pre-diabetes today has taken on epidemic proportions.

Incidence

The website of the American Diabetes Association (http://www.diabetes.org/diabetes-basics/diabetes-statistics/ ) reports that 25.8 million people in the United States ( 8.3% of the population ) have diabetes. Of these, 18.8 million people are diagnosed and 7.0 million people undiagnosed. In addition, 79 million people are estimated to be pre-diabetic. In 2010, 1.9 million new cases of diabetes were diagnosed in people aged 20 years and older in 2010. If we add up the total numbers of diabetic and pre-diabetic cases, we have over 100 million people, approximately one-third of the total U. S. population. This is obviously a national tragedy.

What is Diabetes?

Diabetes is characterized by the presence of a high blood glucose level resulting from a defect, either in the production of the hormone insulin or in its mechanism of action. In a healthy person, insulin enables cells of the liver, muscle and fat tissue to take up glucose from the blood. In the diabetic patient, this process is impaired.

How is Diabetes diagnosed?

Diabetes is defined by the presence of a blood glucose level of 126 milligrams per deciliter (mg/dL) or more after an overnight fast, or by a non-fasting glucose level greater than or equal to 200 (mg/dL), or a Hemoglobin A1C greater than or equal to 6.5%. Diabetes must be confirmed by meeting at least two of these test criteria, or by repeating one of these tests on a different day.
Pre-diabetes exists when the blood glucose level lies between 100 and 125 mg/dL after an overnight fast, or by having a Hemoglobin A1C level between 5.7% and 6.4%.
The usefulness of measuring Hemoglobin A1C is that it gives a reading of the amount of glucose bound to Hemoglobin in red blood cells and is thus a record of the level of blood glucose during the lifetime of these cells which can last up to four months.

Types of Diabetes

Diabetes is classified into three types.
Type I: Insulin is not produced because the Beta cells of the pancreas have been destroyed by an autoimmune action.
Type II: Insulin is produced but is unable to exert its mechanism of action and so glucose is not taken up efficiently by the cells.
Gestational: This occurs during 3-10% of pregnancies, depending upon the population studied. It reverses after delivery though could indicate a risk for future diabetes.

So what’s happening?

Food and drink are consumed. Carbohydrates are broken down to simple sugar molecules; principally glucose and fructose. These sugars are absorbed by the intestine and end up in the blood stream where they perfuse the tissues. Fructose is converted into fat or otherwise processed in the liver. Glucose is the preferred food of virtually every human cell and with the aid of insulin is absorbed by them, except in Diabetes.

Insulin and the Pancreas

Insulin is a hormone produced by the Beta cells of the pancreas in response to an increase in blood glucose levels. Located deep in the abdomen, the pancreas serves a dual purpose. It produces digestive enzymes which pass into the intestine and it also makes hormones which enter the blood stream and exert their effects at other locations.

Consequences of High Blood Glucose: Glycation

High blood glucose levels such as are seen in diabetes, can lead to a process called glycation where the glucose binds to proteins and alters their function. Glycation changes the shape and properties of proteins by causing crosslinking which reduces their flexibility, elasticity, and functionality. Furthermore, the chemical modifications of glycation and crosslinking can initiate harmful inflammatory and autoimmune responses. Glycation has been found to occur in connective tissue collagen, arterial collagen, kidney glomerular basement membrane, eye lens crystallins, nerve myelin proteins and in circulating low-density lipoproteins (LDL).

Symptoms of Diabetes

Excessive hunger and thirst
Frequent urination
Unusual weight gain or loss
Fatigue
Nausea
Blurred vision
Yeast infections in the urinary tract
Slow healing of sores, cuts and bruises
Numbness or tingling in the hands and feet

Consequences of Diabetes

These are very serious indeed and include:
Increased Risk of Heart Disease and Stroke
Peripheral Arterial Disease – Risk of Amputations
Chronic Kidney Disease and Kidney Failure
Neuropathy affecting the Nerves supplying Limbs and Organs
Eye Disease – Risk of Blindness
Impotence

Risk Factors for Diabetes

Family history of Diabetes
High fructose intake
High blood pressure
High blood triglyceride (fat) levels
Previous Gestational Diabetes or giving birth to a baby weighing more than 9 pounds
Eating a high-fat diet
Having a high alcohol intake
Living a sedentary lifestyle
Being overweight ( BMI 25 – 29.9 ) or obese ( BMI 30 + )
Ethnicity: Certain groups, such as African Americans, Native Americans, Hispanic Americans, and Japanese Americans, have a greater risk of developing Type 2 Diabetes than Caucasians.
Aging: Increasing age is a significant risk factor for Type 2 Diabetes. The risk of developing Type 2 Diabetes begins to rise significantly at about age 45 years and rises considerably after age 65 years.

What is the Cause?

Judging from the list of risk factors above, the very high frequency of diabetes observed today is very much linked to our lifestyle. There also appears to be a genetic component. The average sugar consumption per capita has increased significantly over the past two centuries, as can be seen from the graph below, compiled from data in the U.K. It is now estimated that individual sugar consumption in the U.S.A. may be as high as 150 pounds per year, representing an average intake of three pounds per week.

Prevention and Cure

Thanks to the work of Dr. Neal Barnard and others, the good news is that Type II Diabetes can be both prevented and reversed. Most of Dr. Barnard’s work has centered on diet and the key conclusions he has reached can be summarized as follows:

Avoid animal products – and therefore reduce your animal fat to intake to zero.
Keep vegetable oils to a minimum – limit nuts, seeds, olives, avocados and full fat soy products.
Favor high-fiber foods. Focus on beans and other legumes, vegetables, fruits and whole grains.

How to Get Started.

1. Make the commitment.
2. Write it down.
3. Don’t be afraid to ask for help.
4. Talk with your physician.
5. Buy Dr. Barnard’s book.
6. Find a partner or group, for support and accountability.
7. Buy fresh organic or unsprayed produce.
8. Get a good recipe book and share recipes.

References

American Diabetes Association (2012) Diabetes Statistics http://www.diabetes.org/diabetes-basics/diabetes-statistics/

Barnard, Neal. (2007) Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs. Rodale, New York.

Regular visitors to these columns will know that I believe the greatest threat to our health today is overdosing on fructose. But there is also another, very insidious threat to our health. It’s laziness. Here, I am referring to the natural phenomenon and not the fatigue which can be induced by illness and certain medications.

Laziness can take two forms, physical and mental. It’s quite possible for someone to be very active intellectually but deliberately ignore physical exercise, regarding it as time consuming and uninteresting. As a result, they remain sedentary and can become overweight and obese while still maintaining a good mind, although eventually their mind will be at risk because of the consequences of their obesity.

An example of intellectual laziness would be the decision not learn basic multiplication skills and instead resort to using a calculator for simple arithmetic. This would have serious consequences for those wishing to establish a good foundation in mathematics, science and technology. Perhaps it is no coincidence that U.S. students now rank 32nd among industrialized nations in math proficiency.

Then there is the person who is both intellectually and physically lazy and the threat to their health can be even greater because both their mind and body are not being exercised. How can we overcome the temptations of physical and intellectual laziness? Here are a few suggestions.

1. Write down a list of things to do each day. The principal reason why most people give up on their New Year Resolutions is because they do not write them down. If you want to accomplish more and make changes in your lifestyle for the betterment of your health and wellbeing, it is important to act upon your intentions. In order to give yourself the best chance of success, write down the things that you need to do each day. Remember to include healthy eating and regular exercise on your list.

2. Go to sleep earlier and wake up earlier. “An hour before midnight is worth two after”. There is wisdom in this saying because our body makes more of the sleep hormone melatonin after dark, so it’s giving us a hint. If you can improve the quality of your sleep, you will wake up refreshed with more energy for the day ahead. More energy means more accomplishments and greater satisfaction.

3. Make a good start to each day. This will set the tone for the rest of the day.

4. Incorporate some routines into your daily schedule. Examples of routines might include the following:

a) Begin the day with some warm lemon water and a sliced fresh orange, taken at least half an hour before any other food. If you are a person of faith, this would be a good time for a daily devotional.

b) Eat meals that contains protein but little refined carbohydrate, for example a boiled egg with some brown rice for breakfast. The protein will help you to focus and as a result you will be more productive. On the other hand, consumption of carbohydrates, especially refined carbohydrates, will induce a brief sugar high after which you will experience an anesthetizing effect as the sugar is cleared from the blood through the action of insulin. Minimizing carbohydrate intake will reduce the risk of your feeling sleepy throughout the day.

c) Set aside time for daily exercise. If you cannot take a walk every day, then do some exercises on the go. For example, take the stairs rather than the elevator, park a little further away from your destination and walk briskly to it, as long as it is safe to do so. Put a spring in your step as this greatly accentuates the value of walking. If you spend any length of time sitting or standing, perform some simple movements, for example, stretching and relaxing exercises. Take any opportunity you can to get up and walk around. Exercise will invigorate you and as a result you will accomplish more.

5. Add to your schedule of productive work. Take a college class for mental or physical improvement. Revisit mathematics, literature or languages. Get involved with organizations in which you feel you can make a contribution. This can be very rewarding, especially if you are able to help others achieve their goals while accomplishing your own.

If you follow these recommendations, you will wake up every day with a sense of purpose, more energy and a new lease on life.

© Christopher J. Jones, M.Sc., Ph.D. www.healthyaddress.com

This may seem like a frivolous question but it’s meant to be serious as will soon become apparent. Let’s review what we know about Roundup.

What is Roundup?

Roundup is the brand name of a broad spectrum herbicide which basically means that it can destroy many different types of plant. Its active ingredient is glyphosate which is an abbreviation for N-(phosphonomethyl) glycine, a small molecule derived from the amino acid glycine. Its intended purpose is as a weed killer, both domestically in gardens and on a larger scale in commercial crop farming. It works primarily by chelating (binding) manganese, a crucial cofactor in the biosynthesis of the aromatic amino acids, phenylalanine, tryptophan and tyrosine which are essential building blocks of proteins. Roundup also has a more general action in that it chelates the soluble ions of many other mineral nutrients including calcium, copper, iron, magnesium, nickel and zinc, which are essential cofactors in many specific biochemical reactions. Since there is 100 to 1,000 times more free glyphosate in the plants than unbound mineral ions, the chelation seriously affects nutrient availability. As a dramatic illustration, the chelation of manganese and other mineral ions by glyphosate can result in a yellowing of the plants known as “flashing” which persists until fresh unbound mineral ions can be supplied. Glyphosate not only weakens plants by limiting the availability of essential mineral nutrients but it also opens the door to infection by pathogens, which healthy versions of the plants would normally resist ( Johal & Huber, 2009; Huber, 2010 ).

In Roundup, the glyphosate comes with an added surfactant, polyethoxylated tallow amine (POEA), enabling the herbicide to spread over plant surfaces. POEA also enhances the solubility of many common herbicides in organic solvents, allowing them to penetrate through the waxy surfaces of plants. (Interestingly, POEA is not regulated under environmental laws because it is not considered an active ingredient in the herbicide.) This means of course that these herbicides can get inside the plants and in the case of Roundup, the glyphosate is then transported to the growing points, namely to reproductive sites and the tips of the shoots and roots where it exerts its mechanism of action. Roundup is therefore effective on actively growing plants. The fact that the active ingredient in Roundup can enter the plant structure and penetrate cells also means that we will ingest it when we consume plants that have been sprayed with Roundup. It will be inside our food as well as on it.

In 1996, soybeans genetically – modified to resist the herbicide action of Roundup were made commercially available. They were referred to as Roundup Ready. The thinking behind this was that if the soybeans could resist the action of the herbicide then spraying could be done to control competing weeds without damaging the main crop, thus substantially improving crop yields. This would be especially important in climates where weeds normally grow rampantly. Current Roundup Ready crops include soy, corn, cottonseed, canola, sugar beet and alfalfa, with wheat under development. It was initially thought that only modest spraying with the herbicide would be required to control weeds but now that Roundup – resistant weeds are evolving, the spraying has intensified and this has only made matters worse.

Just how much Roundup is being used in agriculture?

So much Roundup is now being sprayed commercially that the U.S. Department of Agriculture can no longer provide accurate figures. It stopped updating its figures in 2008. The EPA ( Environmental Protection Agency ) has estimated that in 2007, the agricultural market in the U.S. used 180 to 185 million pounds (82,000 to 84,000 tonnes) of glyphosate, the home and garden market used 5 to 8 million pounds (2,300 to 3,600 tonnes), and industry, commerce and government used 13 to 15 million pounds (5,900 to 6,800 tonnes). According to Dr. Don Huber, Emeritus Professor of Plant Pathology at Purdue University, “glyphosate it the most abused chemical we have ever had in the history of man”.

What are the consequences of this?

Now that so much Roundup is being used commercially, it is getting into the plants and soil in higher quantities. Because certain crops are genetically modified to be Roundup-Resistant they are not being destroyed but there is growing evidence that they are being weakened and thus more susceptible to infection by pathogens. We are seeing an increased incidence of SDS or Sudden Death Syndrome in soybeans, and of Goss’s Wilt in corn, diseases that healthy crops would normally resist. In 2011, the U.S. Government permitted Roundup Ready alfalfa to be planted. Like soybeans, alfalfa is a legume with nitrogen fixing bacteria present in root nodules. These bacteria help the alfalfa to incorporate nitrogen and thus increase its nutrient value. That’s why it is such an important food for livestock. Unfortunately, in Roundup Ready alfalfa the herbicide is transported to the root nodules, destroying most of the nitrogen-fixing capability and thus impairing the nutritional status of the plant. Not only this, but the glyphosate in Roundup exudes out of the roots and into the surrounding soil, the rhizosphere, exerting toxic effects on many soil microorganisms and compromising the oxidation status and availability of mineral nutrients ( Johal & Huber, 2009; Huber, 2010 ). It is clear that the glyphosate is impairing the activity of certain bacteria and because it is present in our food crops the question now becomes; can it damage the friendly gut bacteria upon which we depend so much for our health and wellness?

Since the introduction of RoundUp Ready crops the number of weed species that have developed resistance to glyphosate has increased dramatically; from zero in 1995 to 19 species in June, 2010 and the acreage now infested is estimated to be in excess of 11 million acres, a fivefold increase in three years. http://www.physorg.com/news203697204.html

There are increasing concerns about the safety of genetically modified crops and the pesticides and herbicides to which they are exposed. Reports are circulating of decreased fertility, reduced litter size, and increased developmental abnormalities and miscarriages in animals exposed to genetically modified foods and their chemical residues. However, it has yet to be determined just how much Roundup and other chemicals can be safely ingested by humans and animals. Presently, no such investigation has taken place, and so regulatory agencies have chosen to rely upon industry reports claiming that glyphosate is safe ( Mercola, 2011 ).

References

Johal, G.S. & Huber, D.M. (2009) Glyphosate Effects on Diseases of Plants. European Journal of Agronomy: 31, 144–152.

http://www.organicconsumers.org/documents/huber-glyphosates-2009.pdf

Huber, D.M. (2010) What’s New in Ag. Chemical and Crop Interactions. Fluid Journal: Vol. 18, No. 3, Issue #69.

http://www.fluidjournal.org/1gsdgfs-S10/S10-A4.pdf

Huber, D.M. (2010) Ag. Chemical and Crop Nutrient Interactions – Current Update.

http://www.calciumproducts.com/dealer_resources/Huber.pdf

Mercola, J. (2011) Perhaps the World’s most Overlooked Poison. http://articles.mercola.com/sites/articles/archive/2011/10/07/are-you-being-kept-in-the-dark-about-birth-defects-from-weed-killers.aspx

© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry, Laguna Niguel, CA 92677, USA

Updated List

1. Genetically modified foods and animal produce raised on GM feed must be labeled in European Union countries. Why not in the USA?

http://www.drgreene.com/blog/2003/07/25/genetically-modified-food-europe

2. The practice of adding antibiotics to animal feed in order to promote growth has been banned in European Union countries since 2006. Why is it still permissible in the United States?

http://europa.eu/rapid/pressReleasesAction.do?reference=IP/05/1687&format=HTML&aged=0&language=EN

3. European nations and Canada have banned the use of genetically modified bovine growth hormone (rBGH) which stimulates the production of milk containing increased levels of Insulin-like Growth Factor 1 (IGF-1). High concentrations of IGF-1 in human serum are associated with an increased risk of breast, prostate, colorectal, and lung cancers. Why is the use of rBGH not banned in the USA?

http://www.preventcancer.com/consumers/general/milk.htm

http://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(02)00731-3/abstract

4. Chemical companies are now being required to prove that their products are safe before releasing them for commercial use in Europe. Why not in the USA?

http://www.washingtonpost.com/wp-dyn/content/article/2008/06/11/AR2008061103569.html

5. The inclusion of phthalates, industrial chemicals used as solvents, is banned in deodorants, hair sprays, nail polishes and perfumes in European Union countries. Why not in the USA?

http://environment.about.com/od/healthenvironment/a/phthalates.htm

6. Direct marketing of prescription drugs to consumers is banned in almost every country. Why not in the USA?

http://www.sourcewatch.org/index.php?title=Direct-to-consumer_advertising
http://www.clinicalcorrelations.org/?p=2867

Why are Americans not being protected? Ask the politicians in Washington D.C.

Genetic modification is radically different from using plant breeding techniques to select out particular traits such as disease resistance. In genetic modification, genes from bacteria and viruses are introduced into plant cells in the laboratory and this process can cause significant collateral damage to the plant’s biochemistry, so much so that some animals can detect the changes and refuse to eat the genetically modified (GM) produce (1).

Which Crops Are Genetically Modified?

There are presently nine crops grown in the U.S. where some of the produce is GM and these are soybeans, corn, cottonseed, canola, alfalfa, sugar beet, Hawaiian papaya, yellow crookneck squash and zucchini. Approximately 86% of all the corn and 93% of all the soybean, cottonseed and canola currently grown in the U.S. are now GM. Also, 95% of all the sugar beet planted is GM. Recently, the US Department of Agriculture (USDA) deregulated genetically- engineered alfalfa, which is commonly used in cattle feed.

In approximately 68% of GM crops, bacterial genes are inserted that enable the plants to resist the weed killer Roundup. As a result, farmers can spray these crops heavily to destroy unwanted competition while the crop survives and thrives, albeit contaminated with herbicide.

Another 19% of GM crops have a gene from the soil bacterium Bacillus thuringiensis (Bt) inserted that results in the production of Bt toxin, an insecticide. So the modified crops now produce their own insecticide. The remaining 13% of GM crops produce both an insecticide and are also herbicide tolerant.

So How Can We Avoid GM Foods?

1) Buy produce that is certified 100% organic.
2) Purchase produce labeled “Non-GMO” or “Made without Genetically Modified Ingredients.”
3) Avoid the high-risk crops; soybeans, corn, cottonseed, canola and sugar beet and products derived from them unless they specifically state that they are organic or non-GMO.
4) Purchase from vendors such as Trader Joe’s who guarantee that produce bearing their label is non-GMO.
5) Download the free Non-GMO Shopping Guide.

Reference

1) Smith, J. M. (2009) Video: Everything You Have To Know About Dangerous Genetically Modified Foods. http://www.responsibletechnology.org/GMFree/Home/index.cfm

© Christopher J. Jones, M.Sc., Ph.D.

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!

© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry,
Laguna Niguel, California 92677, U.S.A.

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.

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.

© Christopher J. Jones, M.Sc., Ph.D.

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.

A research team based at University College London has published the results of a study (1) which show an association between the time spent sleeping and mental aging.

The project involved 1,459 women and 3,972 men who were aged 45–69 at the beginning of the investigation. The time spent sleeping ( in hours ) during an average week night was assessed once between 1997 and 1999, and then again between 2002 and 2004. Cognitive function was measured using 6 different tests.

It was shown that if the time spent sleeping had either decreased from 6-8 hours or increased from this interval, there was an association with lower scores on most of the cognitive tests. The magnitude of these effects was equivalent to a 4-7 year increase in age.

According to the lead author, “The main result to come out of our study was that adverse changes in sleep duration appear to be associated with poorer cognitive function in later-middle age.”

The take home message is that we should try to get around 7 hours of sleep every night. It should be pointed out that an association does not prove cause and effect but the findings of this study certainly merit further investigation.

1. Ferrie, J, E., Shipley, M. J., Akbaraly, T. N., Marmot, M.G., Kivimäki, M. & Singh-Manoux, A. ( 2011 ) Change in Sleep Duration and Cognitive Function: Findings from the Whitehall II Study. SLEEP: 34 (5): 565-573.

Perhaps the best way to answer this question is to study those people who actually do live long and healthy lives. There are regions of the world known as Blue Zones where a higher proportion of people live to 100 years or more and in generally good health. What is the secret of their longevity?

In his 2008 book entitled “The Blue Zones, Lessons for Living Longer from the People Who’ve Lived the Longest” (1), the explorer Dan Buettner examines this question. He reports on four Blue Zones; the Barbagia region of Sardinia, Italy; the Okinawa archipelago, Japan; the Seventh-Day Adventist community of Loma Linda, California, and the Nicoya Peninsula of Costa Rica. Since his book was published, a fifth Blue Zone, the Greek island of Ikaria, has been added to the list. The diet and lifestyle of the inhabitants of these regions have been studied and they have been found to share several features in common. These are,

1. Spending quality time with family and friends. Being socially active.
2. Eating a predominantly plant-based diet.
3. Engaging in regular low-intensity exercise.
4. Refraining from smoking.

1. Spending Quality Time with Family and Friends

There are distinct benefits in being part of an extended family and being sociable. Good habits of caring and sharing are encouraged and people look out for one another. Older members of the community are active and involved and, as a result, they have a sense of purpose and belonging. In Okinawa they call it ikigai – the reason for waking up in the morning. The elders are respected in the community and take pride in seeing their children and grandchildren grow up well. An 11-year study that followed active members of society between the ages of 65 and 92 found that those who had a strong sense of purpose lived longer and had sharper minds (2).

2. Eating a Plant-Based Diet

Eating a predominantly plant-based diet where much of the produce is fresh, locally grown and pesticide – free ensures a rich intake of vitamins, minerals and phytochemicals that are essential for good health. Many of these substances are anti-oxidants and serve to neutralize free-radicals and peroxides, collectively known as reactive oxygen species, that are produced in our body during oxidative metabolism. If these reactive oxygen species are not neutralized, they will contribute to physical degeneration, aging and the onset of chronic disease.

3. Engaging in Regular Low-Intensity Exercise

Regular low-intensity exercise will serve to use up excess calories, stimulate the circulation and strengthen the immune system, all of which will contribute to good health. The inhabitants of the Blue Zones are physically active virtually every day. Many of them work out of doors, in the fields or on hillsides, herding animals and tending to crops and small holdings. Spending long periods in front of a television or computer is not part of their life style. They are not sedentary, nor do they engage in occasional bursts of high-intensity exercise. It has been shown that high-intensity exercise, where the body’s energy metabolism goes into high gear, can produce a surge of reactive oxygen species (ROS) which could overwhelm antioxidant defenses, thereby increasing the risk of cell and tissue damage (3) and also weakening our immune system. It is therefore important to achieve the correct balance between ROS generation and neutralization. That’s why regular low intensity exercise coupled with a diet rich in antioxidants works so well.

4. Refraining from Smoking

It is well established that smoking is a high risk factor for certain cancers as well as for coronary heart disease, stroke, peripheral vascular disease and chronic obstructive lung disease, all of which can reduce life expectancy (4). Therefore, refraining from smoking and from exposure to second-hand cigarette smoke will greatly reduce the risk of contracting these diseases.

© Christopher J. Jones, M.Sc., Ph.D.
Adventist Health Ministry,
Laguna Niguel, CA 92677, USA

References

1) Buettner, D. (2008) The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. National Geographic Books. ISBN 1426202741.

2) Butler, R. N. (1999) The Inequality of Longevity: Life Expectancy Gap Widens Between Industrialized World and Developing Nations. Geriatrics 54, 12-15.

3) Ji, L.L. (2003) Free Radicals and Exercise: Implication in Health and Fitness. Journal of Exercise and Sport Fitness, 1(1), 15-22. http://www.scsepf.org/doc/pdf_mem_only/Free%20radicals%20and%20exercise%20implicaton%20in
%20health%20and%20fitness.pdf

4) Centers for Disease Control and Prevention (2009) Health Effects of Cigarette Smoking. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/
health_effects/effects_cig_smoking/index.htm

Based on the most current data available, the Environmental Working Group (EWG), a non-profit organization based in Washington D.C., has come out with their latest version of the Shopper’s Guide to Pesticides, detailing the twelve fruits and vegetables with the highest levels of pesticide contamination ( The Dirty Dozen ) and the fifteen with the lowest levels ( The Clean Fifteen ). The top 12 most contaminated fruits and vegetables, referred to as The Dirty Dozen, are as follows with the most contaminated first: Apples, Celery, Strawberries, Peaches, Spinach, Nectarines ( Imported ), Grapes ( Imported ), Sweet Bell Peppers, Potatoes, Blueberries ( Domestic ), Lettuce, and Kale/Collard Greens. At the other end of the scale, the fifteen fruits and vegetables with the lowest concentrations of pesticides, known as The Clean Fifteen, are as follows, with the cleanest first: Onions, Sweet Corn, Pineapples, Avocado, Asparagus, Sweet Peas ( Frozen ), Mangoes, Eggplant, Cantaloupe ( Domestic ), Kiwi, Cabbage, Watermelon, Sweet Potatoes, Grapefruit, and Mushrooms. Most of the samples were washed and peeled prior to being tested, so the rankings reflect the amounts of the chemicals likely to be present in the produce when is it eaten. By choosing to eat 5 servings of fruits and vegetables a day from the Clean 15 rather than the Dirty Dozen, the amount of pesticide consumed can be lowered by 92 percent, according to the EWG, and you will also eat fewer types of pesticide. The new Shopper’s Guide is accompanied by the video below in which the renowned physician and health commentator Dr. Andrew Weil gives his recommendations based on the findings.

The Dirty Dozen™

Here are the comments that the EWG made in their report on “The Dirty Dozen”.

Findings on the fruits: The most contaminated fruits are apples, strawberries, peaches, domestic nectarines, imported grapes and domestic blueberries.

• Every sample of imported nectarines tested positive for pesticides, followed by apples (97.8 percent) and imported plums (97.2 percent).
• 92 percent of apples contained 2 or more pesticide residues‚ followed by imported nectarines (90.8 percent) and peaches (85.6 percent).
• Imported grapes had 14 pesticides detected on a single sample. Strawberries and domestic grapes both had 13 different pesticides detected on a single sample.
• As a category. peaches were treated with more pesticides than any other fruit, registering combinations of up to 57 different chemicals. Apples were next, with 56 different pesticides and raspberries with 51.

Findings on the vegetables: The most contaminated vegetables are celery, spinach, sweet bell peppers, potatoes, lettuce and greens (kale and collards).

• Some 96 percent all celery samples tested positive for pesticides, followed by cilantro (92.9 percent) and potatoes (91.4 percent).
• Nearly 90 percent of celery samples contained multiple pesticides, followed by cilantro (70.1 percent) and sweet bell peppers (69.4 percent).
• A single celery sample was contaminated with 13 different chemicals, followed by a single sample of sweet bell peppers (11), and greens (10).
• As a category, hot peppers had been treated with as many as 97 pesticides, followed by cucumbers (68) and greens (66).

The Clean Fifteen

Here are the EWG’s comments on “The Cleanest Fifteen”.

Findings on the fruits: The fruits least likely to test positive for pesticide residues are pineapples, avocados, mangoes, domestic cantaloupe, kiwi, watermelon and grapefruit.

• Fewer than 10 percent of pineapple, mango, and avocado samples showed detectable pesticides, and fewer than one percent of samples had more than one pesticide residue.
• Nearly 55 percent of grapefruit had detectable pesticides but only 17.5 percent of samples contained more than one residue. Watermelon had residues on 28.1 percent of samples, and 9.6 percent had multiple pesticide residues.

Findings on the vegetables: The cleanest vegetables are onions, sweet corn, asparagus, sweet peas, eggplant, cabbage, sweet potatoes and mushrooms.

• Asparagus, sweet corn and onions had no detectable pesticide residues on 90 percent or more of samples.
• More than four-fifths of cabbage samples (81.8 percent) had no detectible pesticides, followed by sweet peas (77.1 percent) and eggplant (75.4 percent).
• Multiple pesticide residues are extremely rare on vegetables low in overall contamination. No samples of onions and corn had more than one pesticide. Less than 6 percent of sweet potato samples had multiple pesticides.
• Of the low-pesticide vegetables, no single sample had more than 5 different chemicals.

Christopher J. Jones, M.Sc., Ph.D.