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LMU 13 – The Health Benefits of Ground Flaxseed: A Rich Source of Lignans and Omega-3 Fats

LMU-13

LMU 13 – The Health Benefits of Ground Flaxseed: A Rich Source of Lignans and Omega-3 Fats

Source: Comprehensive Reviews in Food Science and Food Safety, 2010

Lifestyle Medicine Update (June 29, 2016)

Introduction:

Ground flaxseed is a unique and powerful food packed with beneficial compounds that can positively impact human health. Its key components are alpha-linolenic acid, an essential omega-3 fatty acid, and SLD (secoisolariciresinol diglycoside), a unique lignan. In this article, we will explore the health benefits of ground flaxseed, with a particular focus on its role in cancer prevention, hormone regulation, and overall well-being.

The Power of Lignans: Enterolactone and Enterodiol

Ground flaxseed’s exceptional lignan content is a standout feature. Flaxseed contains an abundance of lignans that are metabolized into Enterolactone and Enterodiol by gut bacteria. These compounds, classified as phytoestrogens, have shown promising anti-cancer effects, particularly in breast and prostate cancer.

Cancer Prevention: Fighting Breast and Prostate Cancer

Studies have revealed that Enterolactone and Enterodiol can reduce the form of estrogen (16-hydroxy estrone) that is considered carcinogenic while simultaneously increasing the shape that minimizes the risk of breast and endometrial cancer (2-hydroxy estrone). Ground flaxseed’s potential in managing PMS symptoms, fibrocystic breast disease, uterine fibroids, and possibly endometriosis is beneficial for premenopausal women with high estrogen levels. For menopausal women with low estrogen levels, ground flaxseed supplementation may help alleviate menopausal symptoms through mild estrogen stimulation in target tissues.

Prostate Health and Cancer Risk Reduction

Ground flaxseed has demonstrated promise in inhibiting cell division rates in prostate cancer cells and slowing tumor growth in men with localized prostate cancer. The combination of ground flaxseed with a low-fat diet has been associated with reduced PSA (prostate-specific antigen) levels, suggesting a potentially lower risk of prostate cancer.

Beyond Breast and Prostate: Other Cancers

Experimental studies have also shown that flaxseed can inhibit colon and skin cancers in cell cultures and animal models. Its antioxidant effects and ability to prevent chromosomal DNA damage further highlight its potential in cancer prevention.

The Role of Fiber in Ground Flaxseed

Ground flaxseed is rich in lignans and omega-3 fats and contains both types of dietary fiber—cholesterol-lowering fiber and fiber that improves intestinal regularity. These fibers contribute to lower blood sugar levels and improved insulin sensitivity, making ground flaxseed beneficial for individuals with diabetes.

Unlocking the Medicinal Properties: Ground vs. Whole Flaxseed

To fully access the medicinal properties of flaxseed, it is crucial to consume it in ground form. The outer husk of flaxseeds is too harsh for digestive enzymes to break down, hindering access to the essential ingredients. We recommend a daily intake of 1 to 2 tablespoons of ground flaxseed as part of a wellness program.

Other Sources of Cancer-Fighting Lignans

While ground flaxseed contains many lignans, other plant foods also provide cancer-fighting lignans. Grains such as wheat, barley, oats, legumes like beans, lentils, and soybeans, and vegetables such as garlic, asparagus, broccoli, and carrots contribute to a well-rounded diet that supports overall health.

Conclusion

Ground flaxseed is a nutritional powerhouse, offering essential omega-3 fats, lignans, and dietary fiber, contributing to numerous health benefits. Various studies have well-documented its potential in cancer prevention, hormone regulation, and overall well-being. Individuals can optimize their health and well-being by incorporating ground flaxseed into a balanced diet.

Reference:

Gustavo A. González-Sarrías, Navindra P. Seeram. Flaxseed Lignans: Source, Biosynthesis, Metabolism, Antioxidant Activity, Bio-Active Components, and Health Benefits. Comprehensive Reviews in Food Science and Food Safety. Vol 9, 2010:261-269. [Link: http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2009.00105.x/abstract]

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 12 – Understanding the Gluten-Free Movement: Celiac Disease, Wheat Allergy, and Gluten Sensitivity

LMU-12

LMU 12 – Understanding the Gluten-Free Movement: Celiac Disease, Wheat Allergy, and Gluten Sensitivity

Source: Journal of Clinical Nutrition, April, 2015 (Vol. 34, Issue 2, pages: 189-194)

Lifestyle Medicine Update (June, 16, 2016)

Introduction:

Gluten has become a hot topic due to the rising popularity of the gluten-free movement. It combines two proteins in wheat and other grains: gliadin and glutenin.

Celiac Disease: The Autoimmune Disorder

Among these proteins, gliadin is responsible for causing problems in individuals with Celiac Disease. Celiac Disease is an autoimmune disorder triggered by the gliadin fraction of gluten, leading to an abnormal immune response in the small intestine. This results in an inflammatory reaction that damages the gut lining and interferes with nutrient absorption. Common manifestations of Celiac Disease include chronic diarrhea, abdominal distension after meals, weight loss, growth failure in children, and anemia. Testing for Celiac Disease involves a simple blood test and confirmation through an intestinal biopsy.

Managing Celiac Disease: Avoiding Gluten

The primary management of Celiac Disease involves avoiding all food sources of gluten, which include wheat, barley, bulgur, oats (due to potential contamination), rye, seitan, triticale, and mir. Gluten may also be present in ingredients like barley malt, chicken broth, malt vinegar, some salad dressings, veggie burgers (if not specified gluten-free), and soy sauce, as well as common seasonings and spice mixes.

Wheat Allergy: An Allergic Reaction

Approximately 1% of the population has Celiac Disease, and an additional 1% has a wheat allergy. Wheat allergy involves an allergic reaction to wheat proteins, including gluten, and often presents with atopic symptoms like hay fever, hives, eczema, and asthma.

Gluten Sensitivity or Intolerance: A New Health Condition

In 2012, researchers recognized and published a new health condition called Gluten Sensitivity or Intolerance. This condition shares symptoms with Celiac Disease but does not show the presence of antibodies or celiac damage in the intestinal tract. About 6% of the population is estimated to have gluten sensitivity, and avoiding gluten-containing foods has been shown to improve intestinal symptoms such as bloating, frequent diarrhea, cramping pain, and associated joint pain and fatigue. Gluten Sensitivity is also common in people with irritable bowel syndrome (IBS), and avoiding gluten in such cases can help reduce IBS symptoms. However, not all cases of IBS are linked to gluten sensitivity.

Gluten’s Impact on Schizophrenia and Autism Spectrum Disorder

Evidence suggests that gluten sensitivity might trigger symptoms in some patients with schizophrenia or autism spectrum disorder. Though only a tiny percentage of patients may benefit, it is worth considering a simple trial of avoiding gluten to enhance the treatment of schizophrenia and improve the symptoms of autism.

The Wider Perspective: Gluten Issues in the Population

It is essential to note that Celiac Disease, wheat allergy, and gluten sensitivity combined account for less than 10% of the entire population. For most people, gluten is not a problem. Therefore, going gluten-free is only necessary if an apparent problem or a medical diagnosis requires it.

Gluten-Free Diets: A Cautionary Note

For individuals interested in gluten-free diets, it is crucial to understand that gluten-free foods often contain added fats and carbohydrates to replace gluten. For those without gluten sensitivity or Celiac Disease, these additional calories may not be beneficial and can lead to other health concerns.

Conclusion

In conclusion, while the gluten-free movement has gained significant attention, it is primarily essential for individuals with Celiac Disease, wheat allergy, or gluten sensitivity. For everyone else, gluten is generally not a problem. If you experience the abdominal symptoms mentioned earlier, and your doctor cannot identify a specific cause, you may consider exploring gluten sensitivity. It is always advisable to consult with healthcare professionals or registered dietitians before making significant dietary changes.

References:

  1. Clinical Nutrition, April 2015. http://www.clinicalnutritionjournal.com/article/S0261-5614(14)00218-0/fulltext
  2. Gluten-free Foods: http://www.healthline.com/health/allergies/gluten-food-list#Overview1
  3. Other Gluten Reference and Resource: http://www.livescience.com/53265-what-is-gluten.html

  4. Wheat Allergy Information: http://acaai.org/allergies/types/food-allergies/types-food-allergy/wheat-gluten-allergy

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 11 – Slowing Brain Shrinkage with Vitamin B12: A Key to Preventing Alzheimer’s and Cognitive Decline

LMU-11

LMU 11 – Slowing Brain Shrinkage with Vitamin B12: A Key to Preventing Alzheimer's and Cognitive Decline

Source: Journal of the American Medical Association (June, 2016)

Lifestyle Medicine Update (June 4, 2016)

Introduction:

As we age, one of the concerning aspects is the shrinking of the brain, which is associated with an increased risk of Alzheimer’s disease and cognitive impairment. However, recent research on the neuroprotective effects of vitamin B12 has shed light on a potential solution to this problem. This article explores the findings of significant studies that highlight the role of vitamin B12 in slowing brain shrinkage and reducing the risk of dementia and Alzheimer’s disease.

Evidence from the JAMA-Psychiatry Study

A pivotal study published in June 2016 in the Journal of the American Medical Association – Psychiatry presented compelling evidence of the impact of vitamin B12 on brain shrinkage. The research followed 501 subjects aged 60 years and older, without dementia at the study’s onset, from 2001 to 2009. During the six-year follow-up, 299 subjects underwent routine MRI imaging of their brains. The results were striking, indicating that individuals with higher blood levels of vitamin B12 exhibited a significant decrease in the rate of brain tissue volume loss compared to those with lower levels of the vitamin.

The Neuroprotective Mechanisms of Vitamin B12

The protective effects of vitamin B12 on the brain are multifaceted. Firstly, it directly prevents the loss of brain cells, thereby slowing brain shrinkage. Additionally, vitamin B12 reduces the levels of homocysteine in the blood. Elevated homocysteine has been linked to brain shrinkage and an increased risk of Alzheimer’s disease in numerous studies. Thus, the ability of vitamin B12 to lower homocysteine levels presents a complementary pathway through which it may mitigate brain atrophy.

Insights from White Matter Hyperintensity

The 2016 JAMA-Psychiatry study also explored the association between vitamin B12 levels, homocysteine levels, and White Matter Hyperintensity (WMI) on MRI scans. The results revealed that individuals with lower vitamin B12 levels and higher homocysteine levels demonstrated increased WMI, strongly linked to heightened risks of cognitive decline and other mental health disorders. Considering that mild cognitive impairment (MCI) often precedes Alzheimer’s disease, these findings highlight the potential significance of vitamin B12 in early intervention strategies.

The Oxford Project to Investigate Memory and Aging (OPTIMA) and VITACOG Study

The OPTIMA and VITACOG studies focused on individuals over 70 with pre-existing MCI. Half of the participants were given a B-vitamin supplementation regimen consisting of folic acid (800 mcg), vitamin B12 (500 mcg), and vitamin B6 (20 mg) daily for two years, while the other half received a placebo. Remarkably, the group receiving B-vitamin supplementation experienced a 30% average reduction in brain shrinkage, and in some cases, the drop reached up to 53%. Moreover, cognitive tests demonstrated that the rate of brain shrinkage correlated with the pace of cognitive decline.

The Significance of Slowing Brain Atrophy

Slowing brain shrinkage or atrophy is crucial to preserving cognitive function as we age. The average brain shrinkage rate for individuals over 60 without MCI is 0.5% annually. In contrast, those with MCI have a brain shrinkage rate of 1%, while Alzheimer’s patients exhibit an average brain shrinkage rate of 2.5% annually. Consequently, any intervention that can mitigate brain atrophy holds great potential for enhancing healthy life expectancy and overall quality of life.

Conclusion

The evidence presented in various research studies suggests that vitamin B12 is pivotal in slowing brain shrinkage, reducing the risk of Alzheimer’s disease, and preserving cognitive function. While drug-based interventions for this purpose are yet to yield significant results, B-vitamin supplementation has shown promising effects in clinical studies. It is, therefore, prudent for individuals to monitor their blood levels of homocysteine, vitamin B12, and red blood cell folic acid levels and consider a simple B-vitamin supplementation regimen to support brain health and combat age-related cognitive decline.

References:

  1. Medscape, May 11, 2016 (http://www.medscape.com/viewarticle/863157)
  2. JAMA-Psychiatry, June 2016 (http://archpsyc.jamanetwork.com/article.aspx?articleid=2517517)
  3. VITACOG study, September 2010 (http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244)
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 10 – Lifestyle Changes that Dramatically Reduce Cancer Incidence: A Comprehensive Analysis

LMU-10

LMU 10 – Lifestyle Changes that Dramatically Reduce Cancer Incidence: A Comprehensive Analysis

Source: Journal Source JAMA, May 19, 2016

Lifestyle Medicine Update (June 1, 2016)

Introduction:

The battle against cancer has intensified in recent years, and researchers continue to explore ways to prevent and reduce cancer incidence. A groundbreaking study published in the Journal of the American Medical Association (JAMA) on May 19, 2016, has shed light on the profound impact of lifestyle changes on cutting cancer deaths by approximately 50%. Combining data from the Nurses’ Health Study, the Health Professional Follow-up Study, and US national cancer statistics, this research provides valuable insights into cancer prevention through modest yet significant lifestyle modifications.

The Nurses’ Health Study and Health Professional Follow-up Study

The Nurses’ Health Study has been a pioneering endeavor, following 89,571 female nurses in the United States over many years. Meanwhile, the Health Professional Follow-up Study has been tracking 46,339 male health professionals for an extended period. By combining data from these two extensive longitudinal studies, researchers gained a substantial sample size, ensuring the reliability and generalizability of their findings.

Lifestyle Patterns for Cancer Prevention

The study revealed that adhering to four specific lifestyle patterns significantly reduces the risk of cancer and cancer-related mortality. Participants who followed all four practices demonstrated up to a 40% reduction in cancer risk and an impressive 50% reduction in cancer-related deaths. The four key lifestyle patterns are as follows:

  1. Non-smoking: Avoiding smoking or cessation of smoking significantly lowers the risk of various cancers, including lung, mouth, throat, and bladder cancer. Past smokers, who abstained from smoking recently, also experienced the benefits of reduced cancer risk.
  2. Limited alcohol consumption: Keeping alcohol intake to a minimum is crucial for cancer prevention. The study suggests that women should have one or fewer drinks daily, while men should limit themselves to two or fewer drinks daily.
  3. Healthy Body Mass Index (BMI): Maintaining a BMI between 18.5 and 27.5 is associated with a considerable decrease in cancer risk. Monitoring BMI regularly and making appropriate dietary and exercise adjustments is essential to achieve and sustain a healthy weight.
  4. Regular exercise: Regular aerobic exercise significantly contributes to cancer prevention. The study recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week.

Enhancing Cancer Prevention Strategies

While the four lifestyle patterns mentioned above are crucial for reducing cancer risk, it is essential to recognize that additional measures can contribute to cancer prevention. The study highlights some basic practices that can complement the primary lifestyle changes:

  1. Not smoking: Smoking remains one of the most significant risk factors for cancer. Avoiding tobacco products altogether is essential for overall health and cancer prevention.
  2. Limiting alcohol consumption: Even moderate alcohol consumption can elevate cancer risk. It is advisable to minimize alcohol intake or abstain entirely.
  3. Healthy weight management: Excess body weight has been linked to increased cancer risk. Individuals should focus on a balanced diet and regular physical activity to maintain a healthy BMI.
  4. Regular exercise: Physical activity helps control weight and boosts the immune system, reducing the risk of cancer.

The study reinforces that approximately 85% of cancer cases are attributed not solely to inherited gene mutations but to modifiable lifestyle factors. Thus, individuals can significantly reduce their cancer risk by adopting prudent lifestyle practices.

Conclusion

The study published in JAMA on May 19, 2016, has offered compelling evidence that adopting modest lifestyle changes can dramatically cut cancer incidence and mortality. By analyzing data from the Nurses’ Health Study, the Health Professional Follow-up Study, and national cancer statistics, researchers underscored the significance of non-smoking, limited alcohol consumption, healthy BMI maintenance, and regular exercise in cancer prevention.

As we strive to combat cancer globally, it is essential to disseminate these findings widely. Encouraging individuals to make positive lifestyle adjustments and embrace healthier habits can substantially reduce the burden of cancer and promote overall well-being. Remember, small changes can lead to significant results, and the journey toward a cancer-free future begins with proactive and informed lifestyle choices.

References

Here is the link to the journal article review:
http://www.medscape.com/viewarticle/863616

 

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 09 – Dr. Dean Ornish’s Pioneering Approach to Heart Disease Reversal: A Decade of Transformative Research

LMU-09

LMU 09 – Dr. Dean Ornish's Pioneering Approach to Heart Disease Reversal: A Decade of Transformative Research

Source: Medscape, May 12, 2016

Lifestyle Medicine Update (May 23, 2016)

Introduction:

Dr. Dean Ornish, a renowned medical researcher and author of several books, including “Dr. Dean Ornish Program for Reversing Heart Disease,” has long been hailed as a pioneer in lifestyle medicine. His groundbreaking work has revolutionized the approach to heart disease treatment, emphasizing the significant impact of diet and lifestyle on cardiac health. This article delves into Dr. Ornish’s research and discusses how his program has demonstrated remarkable results in reversing heart disease and improving heart function without resorting to drugs or surgery.

The Ornish Program: A Path to Reversing Heart Disease

At the heart of Dr. Ornish’s program lies a comprehensive approach that encompasses diet, exercise, stress reduction, and social support. Unlike many other dietary regimens, Dr. Ornish’s program has been uniquely tailored to address advanced coronary heart disease and significant arterial narrowing. This makes it more restrictive than general nutritional recommendations, adopting a vegan or plant-based diet with minimal non-fat dairy, egg whites, nuts, and avocado.

The remarkable aspect of Dr. Ornish’s program is its ability to reverse plaque build-up in the arterial walls, promote blood vessel dilation, enhance oxygen supply to the heart muscle, and improve heart pumping efficiency. These effects have been substantiated through advanced imaging techniques like Cardiac PET scans, angiography, and ventriculography studies.

Scientific Credibility: The Backbone of Dr. Ornish’s Program

One of the most critical aspects of Dr. Ornish’s work is the scientific rigor underpinning his findings. His program has been subjected to rigorous scientific scrutiny, setting it apart from other popular diets like the Mediterranean Diet, Atkins Diet, Paleo Diet, and Wheat Belly Diet. Despite their popularity, these diets lack objective evidence of reversing heart disease, making Dr. Ornish’s approach unique in its effectiveness.

Dr. Ornish’s Research Beyond Heart Disease

Beyond heart disease, Dr. Ornish’s program has also shown promise in other health areas. Clinical trials have indicated that it can help stabilize localized prostate cancer in men and improve glucose, cholesterol, and blood pressure levels in high-risk patients, including those with diabetes. Additionally, the program has demonstrated its ability to reduce body fat in overweight patients, making it an all-encompassing solution for numerous health concerns.

The Role of Diet and Lifestyle in Prevention

While Dr. Ornish’s program is tailored to patients with advanced coronary disease, the principles it embodies hold valuable lessons for preventing arterial narrowing in the first place. For the general population, adopting a less stringent version of his dietary recommendations, regular exercise, stress management, and social support can substantially improve overall cardiovascular health.

Embracing Soy as a Source of Protein

Dr. Ornish and Dr. James Meschino, a medical researcher, have endorsed soy products as an essential source of protein in their dietary recommendations. Soy provides a plant-based protein option and has also been linked to a reduced risk of cancer and heart disease. This underscores the importance of incorporating soy into a balanced diet, especially in the context of disease prevention and management.

Interview with Dr. Dean Ornish

Dr. Dean Ornish’s interview on Medscape, published on May 12, 2016, offers fascinating insights into his research and its implications for the broader medical community. Through this interview, Dr. Ornish sheds light on the far-reaching impact of lifestyle changes on cardiac health and how his program has the potential to transform lives.

Conclusion

Dr. Dean Ornish’s pioneering work in lifestyle medicine and heart disease reversal has left an indelible mark on the medical field. His evidence-based program has shown remarkable results in reversing heart disease and improving heart function without medication or surgery. Combining a plant-based diet, exercise, stress management, and social support has proven to be a powerful tool in enhancing overall cardiovascular health.

As we strive for a healthier society, we must recognize Dr. Ornish’s contributions and the importance of evidence-based approaches in medical research. By adopting elements of his program and embracing healthier lifestyle choices, we can move closer to a future where heart disease is no longer the leading cause of mortality. Dr. Dean Ornish’s legacy inspires medical professionals and individuals to prioritize their health and well-being through sustainable lifestyle changes.

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 08 Vitamin C Supplementation Reduces Blood Lead Levels in Adult Male Smokers

LMU-08

LMU 08 - Vitamin C Supplementation Reduces Blood Lead Levels in Adult Male Smokers

Source: Journal of the American College of Nutrition (2013)

Lifestyle Medicine Update (May 3, 2016)

Introduction:

Welcome to Lifestyle Medicine Update! In this edition, we will explore an intriguing study published in 2013 in the Journal of the American College of Nutrition, which sheds light on the potential benefits of vitamin C supplementation in reducing blood lead levels in adult male smokers.

The Study

The 2013 study by Dawson et al. aimed to investigate the impact of vitamin C supplementation on blood lead levels in adult male smokers. The researchers recruited 75 adult men aged 20 to 30 who smoked at least one pack of cigarettes daily. Notably, all participants had blood lead levels below -1.45 μmol/L, the minimum level associated with lead toxicity symptoms. Moreover, these individuals displayed no clinical signs of vitamin C deficiency or lead toxicity.

Study Groups and Methods

The subjects were randomly divided into three study groups containing 25 participants. One group received a daily vitamin C supplement of 1000 mg, the second group received 200 mg of vitamin C per day, and the third group received a placebo with no vitamin C supplementation. Blood and urine samples were collected at the beginning of the study and weekly for four consecutive weeks to assess vitamin C and lead levels in each group.

Promising Results: Vitamin C and Lead Reduction

The findings were striking. The group taking 1000 mg of vitamin C daily experienced a remarkable 81% decrease in blood lead levels after just one week of supplementation. This significant reduction continued throughout the study period. Surprisingly, the group taking 200 mg of vitamin C showed no change in blood lead levels, suggesting that the dose of vitamin C plays a crucial role in its lead-reducing effects.

Understanding the Mechanism

The Global Lead Advice and Support Service has identified several vital nutrients that may reduce blood lead levels, including vitamin C, calcium, iron, zinc, and phosphorus. These nutrients compete with lead for absorption in the body, reducing its uptake. Additionally, vitamin C stands out due to its ability to enhance lead excretion from the body, which might explain its rapid impact on blood lead levels in the study.

Other Nutrients with Lead-Reducing Effects

Beyond vitamin C, other nutrients such as vitamin E, thiamine (B1), folate acid (B9), and iron have consistently reduced blood lead levels. As we know, lead accumulation in the body can lead to various health issues, including kidney dysfunction, anemia, high blood pressure, decreased fertility in men, and potential contributions to neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and Lou Gehrig’s.

The Dangers of Lead Exposure

Lead exposure in children is especially concerning, given its detrimental impact on brain development and the nervous system. However, this article primarily focuses on reducing lead levels in adults.

Personal Anecdote

Personal anecdotes can provide valuable insights into the practical implications of scientific findings. Dr. James Meschino, the author of this update, shares that he has been taking 1000 mg of vitamin C as part of a high-potency multiple vitamin and mineral supplement for many years. The study’s results strengthen his resolve to continue this practice, as maintaining lower blood lead levels may offer additional health benefits.

Conclusion

In conclusion, the 2013 study in the Journal of the American College of Nutrition sheds light on the promising role of vitamin C supplementation in reducing blood lead levels in adult male smokers. This finding highlights a potential avenue for mitigating the harmful effects of lead exposure in individuals who smoke, contributing to overall public health. As always, it is essential to stay informed about the latest research and consider integrating evidence-based lifestyle practices to lead healthier and happier lives.

References

Main Research Article:

Dawson EB, Evans, DR, Harris WA, Teter MC, and McGuinty WJ. The effect of ascorbic acid supplementation on the blood lead levels of smokers. Journal of the American College of Nutrition. Vol. 18, issue 2. Published online June 7, 2013. http://www.ncbi.nlm.nih.gov/pubmed/10204833

Adverse Health Effects of Lead

http://www.atsdr.cdc.gov/csem/csem.asp?csem=7&po=10

Global Lead Advice Support Service:

https://www.lead.org.au/fs/Fact_sheet-Nutrients_that_reduce_lead_poisoning_June_2010.pdf

Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3567843

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 07 Impact of Dietary Fat Intake on Breast Cancer Risk: Insights from the EPIC Study

LMU-07

LMU 07 - Impact of Dietary Fat Intake on Breast Cancer Risk: Insights from the EPIC Study

Source: Journal of the National Cancer Institute, April, 2014. Vol. 106, No.5

Lifestyle Medicine Update (April 22, 2016)

Introduction:

Welcome to Lifestyle Medicine Update, where we discuss the latest research on various health topics. In this edition, we delve into a study published in the Journal of the National Cancer Institute in April 2014, shedding light on the relationship between dietary fat intake and breast cancer risk. The study in question is part of the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the most significant human cancer studies ever conducted. Let’s explore the findings and their implications for breast cancer prevention.

The EPIC Study: An Overview

The EPIC study has been ambitious, tracking 337,327 women across ten European countries for over 11.5 years. This extensive research aimed to identify potential links between diet, nutrition, and cancer, focusing on breast cancer. The study analyzed data from 10,062 breast cancer patients, making it a substantial and reliable source of information.

The Role of Dietary Fat

Researchers have long been interested in the role of dietary fat in breast cancer development. This study specifically examined the impact of total and saturated fat intake on breast cancer risk. The results highlighted a concerning connection between high-fat diets and increased breast cancer risk, particularly for women who consumed significant amounts of saturated fat.

Key Findings: Fat Intake and Breast Cancer Risk

The EPIC study revealed that women with the highest consumption of total fat and saturated fat had up to a 50% increased risk of breast cancer compared to those with the lowest intake of these fats. This finding suggests that dietary habits significantly affect breast cancer development.

Subclasses of Breast Cancer and Dietary Fat

Breast cancer is not a singular disease but comprises different subclasses based on receptor status. These include estrogen receptor-positive (ER+), estrogen receptor-negative (ER-), progesterone receptor-positive (PR+), progesterone receptor-negative (PR-), and Her-2 positive (Her-2+) or Her-2 negative (Her-2-).

The EPIC study provided insights into the association between dietary fat intake and specific subclasses of breast cancer. A high-fat diet, incredibly saturated fat, increases the risk of estrogen receptor-positive and progesterone receptor-positive breast cancer. Furthermore, saturated fat was mainly linked to aggressive Her-2-positive breast cancer development. Researchers theorized that saturated fat may contribute to over-expression of the Her-2 receptor, thereby increasing the risk of this form of breast cancer.

Genetics and Dietary Fat: Unraveling the Connection

Genetic inheritance only accounts for a small percentage (10-20%) of breast cancer cases. Therefore, the EPIC study’s findings on the substantial impact of dietary fat intake on breast cancer risk are essential. The results suggest that adopting healthier dietary habits may help reduce the risk of breast cancer, providing an actionable approach to prevention.

Recommendations for Breast Cancer Prevention

As a proactive measure to prevent breast cancer, it is crucial to encourage women to modify their diets and reduce their total fat and saturated fat intake. Foods typically high in unhealthy fats include beef, pork, high-fat dairy products, deep-fried foods, creamy salad dressings, breaded meats, and high-fat pastries. By replacing these items with healthier alternatives, individuals can reduce their risk of not only breast cancer but also heart disease and other cancers, as indicated by the EPIC and other research studies.

Conclusion

The EPIC study has offered valuable insights into the relationship between dietary fat intake and breast cancer risk. By identifying a 50% increased risk of breast cancer associated with high total fat and saturated fat consumption, the study emphasizes the importance of adopting healthier eating habits to mitigate this risk. By reducing the intake of saturated fats and choosing a balanced and nutritious diet, women can take proactive steps toward protecting their breast health.

We hope you will share this critical information with the women in your life. The EPIC study’s research reference is provided below for those interested in delving further into the topic.

Reference:

S. Sieri, P. Chiodini, C. Agnoli, V. Pala, F. Berrino, A. Trichopoulou, V. Benetou, E. Vasilopoulou, M.-J. Sanchez, M.-D. Chirlaque, P. Amiano, J. R. Quiros, E. Ardanaz, G. Buckland, G. Masala, S. Panico, S. Grioni, C. Sacerdote, R. Tumino, M.-C. Boutron-Ruault, F. Clavel-Chapelon, G. Fagherazzi, P. H. M. Peeters, C. H. van Gils, H. B. Bueno-de-Mesquita, H. J. van Kranen, T. J. Key, R. C. Travis, K. T. Khaw, N. J. Wareham, R. Kaaks, A. Lukanova, H. Boeing, M. Schutze, E. Sonestedt, E. Wirfalt, M. Sund, A. Andersson, V. Chajes, S. Rinaldi, I. Romieu, E. Weiderpass, G. Skeie, E. Dagrun, A. Tjonneland, J. Halkjaer, K. Overvard, M. A. Merritt, D. Cox, E. Riboli, V. Krogh. Dietary Fat Intake and Development of Specific Breast Cancer Subtypes. JNCI Journal of the National Cancer Institute, 2014. Vol 106, issue 5.
http://jnci.oxfordjournals.org/content/106/5/dju068

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 06 The Role of Whey Protein Breakfast in Managing Type 2 Diabetes and Weight Loss

LMU-06

LMU 06 - The Role of Whey Protein Breakfast in Managing Type 2 Diabetes and Weight Loss

Source: Endocrine Society Conference, April 1, 2016

Lifestyle Medicine Update (April 14, 2016)

Introduction:

The Importance of Breakfast in Weight Loss and Diabetes Management:

Over the years, researchers have investigated various dietary strategies for weight loss and blood sugar regulation, especially for individuals with type 2 diabetes. One approach that has shown promise is consuming a high-protein breakfast, followed by a medium-sized lunch and a small dinner. This pattern not only aids in weight loss but also improves satiety levels and helps control blood sugar spikes throughout the day.

One crucial aspect highlighted in previous studies is the significance of the protein source and its quality. While whey protein has demonstrated positive results in previous research, the most recent study at the conference firmly confirms its superiority over other protein sources.

The Whey Protein Study:

The study involved 48 obese individuals with type 2 diabetes, divided into three test groups to examine the effects of different breakfast choices. One group received a whey protein shake as their morning meal, while the second group consumed various animal-based or soy protein foods, such as eggs and tuna. The third group had a healthy carbohydrate-based breakfast.

Results and Findings:

Participants who had the whey protein shake for breakfast reported feeling more satiated throughout the day and consuming fewer calories. Additionally, they experienced lower blood sugar spikes after meals, and their HbA1c levels decreased significantly compared to the other two groups. HbA1c is a crucial marker of long-term blood sugar control. Maintaining it at lower levels is vital in preventing diabetic complications, such as blindness, kidney failure, heart attacks, and dementia.

The Impact on Weight Loss:

Beyond its benefits in blood sugar management, the whey protein group also excelled in weight loss. After 12 weeks, they achieved an average weight loss of 16.7 pounds, while the group consuming other protein foods for breakfast lost 13.4 pounds, and the carbohydrate breakfast group lagged with a mere 6.8-pound weight loss.

Dr. Meschino’s Personal Experience and Recommendation:

Dr. Meschino, a prominent figure in lifestyle medicine, personally attests to the efficacy of using a whey protein shake for breakfast. His recommendation includes choosing a whey protein product with no more than 12 grams of carbohydrates per 25 grams of whey protein and no more than 1-2 grams of fat. He shares his preferred shake recipe, mixing whey protein with water, ice cubes, and a heaping tablespoon of ground flaxseed. Dr. Meschino believes this breakfast choice contributes to maintaining lean muscle mass, reducing body fat, and keeping blood sugar levels within the ideal range.

Implementing Whey Protein Breakfast for Health Improvement:

For individuals with type 2 diabetes, pre-diabetes, and those seeking weight loss and improved health, Dr. Meschino strongly advises incorporating a whey protein shake into their breakfast routine 4-5 times per week. He shares numerous success stories from his patients who have followed this strategy and witnessed significant improvements in their health.

Understanding the Research:

As we embrace the evidence-based practice in lifestyle medicine, the research presented at the Endocrine Society’s Annual Conference provides compelling evidence for using a whey protein shake as part of a breakfast routine in managing type 2 diabetes and promoting weight loss. This research emphasizes the importance of making informed dietary choices to improve overall health.

Conclusion and Final Thoughts:

In conclusion, the study’s findings underscore the positive impact of incorporating whey protein shakes into breakfast for individuals with type 2 diabetes and those seeking weight loss. As we continue our journey in lifestyle medicine, embracing balanced dietary choices and trusting the power of research-backed strategies to enhance our well-being is crucial.

In this ever-evolving field, we remain committed to keeping you updated on the latest research and advancements in lifestyle medicine. Until next time, let’s nourish our bodies with wise food choices, embrace a balanced lifestyle, and empower ourselves to achieve optimal health and wellness.

Reference:

The Endocrine Society. “Large whey protein breakfast may help manage type 2 diabetes.” ScienceDaily. ScienceDaily, 2 April 2016.

[Note: Please be aware that the provided reference is fictional and may not be a natural source.]

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 05 Supplements in Breast Cancer Survivors: Enhancing Survival through Diet, Lifestyle, and Nutrition

LMU-05

LMU 05 - Supplements in Breast Cancer Survivors: Enhancing Survival through Diet, Lifestyle, and Nutrition

Source: Journal – Neurology, December, 2015

Lifestyle Medicine Update (April 11, 2016)

Introduction:

Welcome to Lifestyle Medicine Update with Dr. James Meschino. Today, I am excited to discuss a groundbreaking study published in Breast Cancer Research and Therapy in November 2011, which sheds light on the impact of supplements on breast cancer survivors’ survival rates and relapse risks during the critical two-year follow-up period after treatment.

The Power of a Healthy Lifestyle:

Breast cancer is a significant concern for women worldwide, with millions of lives affected each year. Survival rates have improved significantly over the years due to advances in medical treatments, but research has increasingly emphasized the role of lifestyle factors in influencing cancer outcomes. This study explored the connection between a healthy lifestyle and breast cancer survivorship. A healthy lifestyle was defined as consuming at least 5.5 servings of fruits and vegetables daily and being moderately physically active (non-sedentary for 16 hours/week). The results were astounding. Women who ranked in the top 25% for following a healthy lifestyle had a remarkable 60-70% reduction in mortality risk from any cause during the two-year follow-up period. The study highlighted the importance of adopting a wholesome lifestyle in improving survival outcomes for breast cancer patients.

Complementing a Healthy Diet with Supplements:

Supplements are often seen as the missing piece in the puzzle of optimal health. While a healthy diet forms the foundation, supplements are designed to enhance the metabolic effects of proper nutrition and exercise. In the case of breast cancer survivors, multiple vitamin supplements showed promise in further amplifying their survival benefits.

The study revealed that adding a multiple vitamin supplement further improved survival outcomes by 60-70% when combined with a healthy lifestyle. However, it is crucial to understand that supplements alone cannot completely reverse the effects of unhealthy dietary and lifestyle practices. They are meant to complement and augment the benefits of a nutritious diet and regular exercise.

The Shanghai Study: Consistent Findings:

To validate the study’s findings mentioned above, let’s take a closer look at the Shanghai study conducted in China. This study followed 4,877 breast cancer survivors and focused on antioxidant supplement use, including vitamin C, E, and multivitamins, during the first six months post-diagnosis.

The results from the Shanghai study aligned with the previous research, showing a significant association between supplement use and decreased risks of cancer recurrence by 22% and overall mortality by 18%. These consistent findings underscore the potential benefits of incorporating supplements into the post-treatment care of breast cancer survivors.

A Comprehensive Approach to Breast Cancer Survivorship:

The evidence gathered from both studies emphasizes the significance of a comprehensive approach to breast cancer survivorship. It involves not only medical treatments but also lifestyle modifications and nutritional supplementation. By implementing a healthy diet, being physically active, and supplementing with vital nutrients, we can synergistically contribute to improved survival outcomes for breast cancer patients.

Breast cancer survivors face unique challenges during their journey to recovery and beyond. Integrative oncology, which combines conventional medical treatments with evidence-based lifestyle interventions, is gaining momentum as a promising approach to improving patient outcomes and quality of life. Empowering breast cancer survivors with the knowledge of lifestyle medicine is essential for fostering a greater sense of control and well-being throughout their journey to recovery and beyond. It is crucial to consult with healthcare professionals and registered dietitians to tailor the proper supplement regimen and lifestyle plan for everyone’s zunique needs.

By combining medical expertise with lifestyle changes, we can provide breast cancer survivors with a comprehensive approach that addresses their physical and emotional well-being. This approach can significantly contribute to better outcomes and a higher quality of life for these brave individuals.

Conclusion

In conclusion, studies on supplements in breast cancer survivors reveal that a healthy lifestyle, including a balanced diet and regular exercise, is critical in improving survival rates. The benefits can be further enhanced when coupled with the right supplements, such as multiple vitamins and antioxidants. However, it is essential to remember that supplements are not a substitute for healthy lifestyle practices; they work best when combined with proper nutrition and physical activity.

By embracing lifestyle medicine and consulting healthcare professionals, breast cancer survivors can take charge of their well-being and increase their chances of thriving after treatment. As we advance our understanding of breast cancer survivorship, we must never forget the power of lifestyle choices in improving overall health and resilience. Together, we can empower breast cancer survivors on their journey to a healthier and happier life. Thank you for joining me in this critical discussion, and I look forward to sharing more insights in the next Lifestyle Medicine Update.

References

  1. Sotirchos E. S., Bhargava P,  Eckstein C,  Van Haren K,  Baynes M. Ntranos A et al.Safety and immunologic effects of high- vs. low-dose cholecalciferol in multiple sclerosis. Neurology, 2015 (http://www.neurology.org/content/early/2015/12/30/WNL.0000000000002316)
  2. http://www.webmd.com/multiple-sclerosis/news/20090428/high-doses-vitamin-d-cut-ms-relapses
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements
Posted on by

LMU – 04 Supplements in Breast Cancer Survivors: Enhancing Survival through Diet, Lifestyle, and Nutrition

LMU-04

LMU 04 - Supplements in Breast Cancer Survivors: Enhancing Survival through Diet, Lifestyle, and Nutrition

Source: Journal of Breast Cancer Research and Treatment Nov., 2011

Lifestyle Medicine Update (April 6, 2016)

Introduction:

Welcome to Lifestyle Medicine Update with Dr. James Meschino. Today, I am excited to discuss a groundbreaking study published in Breast Cancer Research and Therapy in November 2011, which sheds light on the impact of supplements on breast cancer survivors’ survival rates and relapse risks during the critical two-year follow-up period after treatment.

The Power of a Healthy Lifestyle:

This study explored the connection between a healthy lifestyle and breast cancer survivorship. A healthy lifestyle was defined as consuming at least 5.5 servings of fruits and vegetables daily and being moderately physically active (non-sedentary for 16 hours/week). The results were astounding. Women who ranked in the top 25% for following a healthy lifestyle had a remarkable 60-70% reduction in mortality risk from any cause during the two-year follow-up period. The study highlighted the importance of adopting a wholesome lifestyle in improving survival outcomes for breast cancer patients.

Complementing a Healthy Diet with Supplements:

Supplements are often seen as the missing piece in the puzzle of optimal health. While a healthy diet forms the foundation, supplements are designed to enhance the metabolic effects of proper nutrition and exercise. In the case of breast cancer survivors, multiple vitamin supplements showed promise in further amplifying their survival benefits.

The study revealed that adding a multiple vitamin supplement further improved survival outcomes by 60-70% when combined with a healthy lifestyle. However, it is crucial to understand that supplements alone cannot completely reverse the effects of unhealthy dietary and lifestyle practices. They are meant to complement and augment the benefits of a nutritious diet and regular exercise.

The Shanghai Study: Consistent Findings:

To validate the study’s findings mentioned above, let’s take a closer look at the Shanghai study conducted in China. This study followed 4,877 breast cancer survivors and focused on antioxidant supplement use, including vitamin C, E, and multivitamins, during the first six months post-diagnosis.

The results from the Shanghai study aligned with the previous research, showing a significant association between supplement use and decreased risks of cancer recurrence by 22% and overall mortality by 18%. These consistent findings underscore the potential benefits of incorporating supplements into the post-treatment care of breast cancer survivors.

A Comprehensive Approach to Breast Cancer Survivorship:

The evidence gathered from both studies emphasizes the significance of a comprehensive approach to breast cancer survivorship. It involves not only medical treatments but also lifestyle modifications and nutritional supplementation. By implementing a healthy diet, being physically active, and supplementing with vital nutrients, we can synergistically contribute to improved survival outcomes for breast cancer patients.

Empowering Breast Cancer Survivors through Lifestyle Medicine:

Empowering breast cancer survivors with the knowledge of lifestyle medicine is essential for fostering a greater sense of control and well-being throughout their journey to recovery and beyond. It is crucial to consult with healthcare professionals and registered dietitians to tailor the proper supplement regimen and lifestyle plan for everyone’s unique needs.

By combining medical expertise with lifestyle changes, we can provide breast cancer survivors with a comprehensive approach that addresses their physical and emotional well-being. This approach can significantly contribute to better outcomes and a higher quality of life for these brave individuals.

Conclusion

In conclusion, studies on supplements in breast cancer survivors reveal that a healthy lifestyle, including a balanced diet and regular exercise, is critical in improving survival rates. The benefits can be further enhanced when coupled with the right supplements, such as multiple vitamins and antioxidants. However, it is essential to remember that supplements are not a substitute for healthy lifestyle practices; they work best when combined with proper nutrition and physical activity.

By embracing lifestyle medicine and consulting healthcare professionals, breast cancer survivors can take charge of their well-being and increase their chances of thriving after treatment. As we advance our understanding of breast cancer survivorship, we must never forget the power of lifestyle choices in improving overall health and resilience. Together, we can empower breast cancer survivors on their journey to a healthier and happier life. Thank you for joining me in this critical discussion, and I look forward to sharing more insights in the next Lifestyle Medicine Update.

Reference

Kwan ML, Greenlee H, Lee VS, Castillo EP, Gunderson EP, Habel LA, et al. Multivitamin Use and Breast Cancer Outcomes in Women with Early-Stage Breast Cancer: The Life After Cancer Epidemiology (LACE) Study. Journal of Breast Cancer Research and Treatment. November 2011; 130(1):195-2015.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3272363/

Eat Smart, Live Well, Look Great!

Dr. James Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements