Food-borne disease – think eggs, ground beef, peanut butter, spinach – is difficult to trace to its sources because of the complex web of national and international shipments of food. Antibiotics are routinely fed to factory-farmed animals (European meat producers & US organic farmers do not use them). These substances end up in manure, leach into ground water, and breed resistant bacteria. The FDA and the CDC (Centers for Disease Control) have both stated that the routine use of medically important antibiotics in animal feed is a significant public health problem. Pesticides, food dyes and hormone-disrupting bisphenol A (recently banned in Canada) are found in the foods and containers commonly used by most of us. Mercury has been found in high-fructose corn syrup. According to Dr. David Wallinga, writing in the November issue of San Francisco Medicine, these crises are an interrelated result of our industrialized food system, which is unhealthy, responsible for the fast (junk) food eaten by many of us, and for the obesity and health care crises. The food system is desperately in need of change. Individual change can only go so far – think about smoking and seat belt use before laws were in place. Here are some action-oriented organizations suggested by Wallinga: For children and schools – www.iatp.org, and www.OneTray.org. For communities –www.HealthyFoodAction.org is an excellent source for understanding the present and future policies around food and the farm bill in a very readable way.
Take Action: Brian Raymond, a Senior Policy Consultant for Kaiser Permanente Institute of Health Policy, wrote an article in San Francisco Medicine entitled Taking Action. Here are some of his ideas. The Farm Bill is revised every 4 years, and will be reauthorized in 2012. This important bill addresses issues such as nutrition, food stamps, and food policy. The 2008 bill did not have health sector involvement, and this must change.
*The new bill should include more support for sustainable and organic agriculture, small and mid-sized farms, and regional food systems.
*Food safety and expanded plant inspections should be included.
*Subsidies for corn, wheat and soybeans, mainly used for animal feed and unhealthy calories should be shifted to support fruits & vegetables.
*CAFOs – huge enclosed animal feeding operations should be regulated to protect the communities surrounding them, their water supplies, and the public health. Our local author and rancher, Nicolette Hahn Niman, has written about CAFOs in her fascinating and persuasive book, Righteous Pork Chop.
*The use of routine antibiotics for healthy animals should be stopped.
*Support for healthy food access in underserved neighborhoods is needed.
*Food stamp programs should be increased and used to support farmers markets and grocery stores.
*Advertising of unhealthy food to children on television should be addressed.
*Food labeling should include information about chemicals, hormones, and additives. Food that has been genetically engineered should be labeled, to give consumers a choice to assess the environmental implications of this food – be it corn, soy, canola oil, salmon et al.
Each one of these proposed changes will meet strong political resistance, so citizen pressure and action will be needed. Your awareness of the issues involved in the politics of food will enable you to make a difference this year and next. After writing this column, I am changing from being a health-foodie to a political-health-foodie. Take a look at www.HealthyFoodAction.org keep up with what’s going on, and to learn how you can influence the outcome.
Sadja Greenwood, MD, MPH back issues on this blog
Saturday, December 18, 2010
Friday, December 3, 2010
Go to Health - Six suggestions for your Stash, or Cache
No, this is not about marijuana; it’s my suggestions for some other useful things. Press on regardless, as a friend of mine often says.
1) QR – Quick Relief, for bleeding from cuts. QR is a non-prescription ‘powder bandage’ that is made from a potassium salt and a polymer (a substance made of large molecules with repeated structural units) that absorbs fluid. If a wound or cut is bleeding profusely and will not stop with manual pressure, pour QR onto the wound and then press with a clean (preferably sterile) bandage or cloth. Bleeding generally stops with one or two applications. Wounds should always be cleaned, and QR does not replace stitches if these are needed. There is a separate QR substance for use with nosebleeds, which is also really effective. Anyone taking Coumadin or aspirin, or people with frequent cuts or nosebleeds, might consider having a handy stash of QR. Find this product on line, or ask your pharmacist to order it for you.
2) Alkamax - If you have problems with gastric reflux (GERD), a condition in which backward flow of acid from the stomach causes a burning feeling in the chest, you may be taking drugs such as Zantac, Pepcid, Prilosec or Nexium. These drugs are really important in certain situations, including the prevention of esophageal cancer and stomach ulcers. If your doctor has prescribed them, do not stop without her/his OK. However, many people are taking these meds without knowing why, or for minor problems that can be treated more naturally. If you have occasional discomfort after a big meal you may not need to suppress your stomach acid all the time – that acid helps your digestion. Try eating frequent small meals, and have dinner at least 3 hours before bedtime. If you do experience reflux pain, try drinking a few ounces of water with a scant teaspoon of Alkamax – potassium bicarbonate. This will usually cause you to burp and feel better. If you have a comfortable reclining chair, sip your Alkamax, cover your eyes, and go to sleep. The ‘alkaline tide’ will send you into dreamland. I buy it online.
3) Prescription Drugs – have a one month stash if possible, in case of an earthquake or other emergency.
4) Cabbage – this healthy and tasty brassica vegetable lasts a long time in the refrigerator. If you always have one on hand, you can make slaw or a stir-fry or cabbage borscht even when you have run out of other veggies and the grocery store has closed. Have I mentioned that Johns Hopkins University has a brassica lab and a brassica foundation that studies the chemopreventive effects of brassica vegetables? More in a future column – for now, try a cache of cabbage.
5) Fava Beans - For gardeners, beginners, or anyone who has access to a little piece of mother earth, there is an easy, tasty and virtually foolproof plant – the fava bean. You buy dried favas at a plant store, and poke a few into the ground, two inches deep. Separate them by about 4 inches. You can plant them now, and actually year round in our mild California climate. They don’t need to be staked, and rarely need water. First come the green shoots – when they are leafed out you can enjoy the leaves in salad or as a cooked vegetable. Fava shoots have become a gourmet food, because they are delicious. The beans are very tasty too, but need a little more preparation. Growing favas will enrich your soil, as they fix nitrogen in little nodules on their roots. Some people (mostly men) with origins in Greece and other Mediterranean countries develop anemia and other problems when eating fava beans – if you have a family history of this problem, get a blood test and don’t eat favas until you find out. This problem is rare in the US, so most of us enjoy this really easy plant. Get a stash!
6) Be Happy – A friend who is prone to depression told me about this book by an English author, Robert Holden. I make a beeline for the self-help section in bookstores, so I’ve read a lot of these books, starting with Dale Carnegie when I was 16. I’m quite taken with Be Happy; it is a summary of an 8 week course that Holden gives in London every year. He is a psychologist with the National Health Service. After reading it, I decided to go back and do the written (or spoken) exercises, and my partner, Alan, is doing them with me. We are finding out new things about ourselves and each other; this has been a very positive experience. If you want to have new views on happiness, and to become happier, add this book to your stash. It’s in our local library system, or can be ordered from your book store..
Sadja Greenwood, MD, MPH. Back issues on this blog. Leave me a message!
1) QR – Quick Relief, for bleeding from cuts. QR is a non-prescription ‘powder bandage’ that is made from a potassium salt and a polymer (a substance made of large molecules with repeated structural units) that absorbs fluid. If a wound or cut is bleeding profusely and will not stop with manual pressure, pour QR onto the wound and then press with a clean (preferably sterile) bandage or cloth. Bleeding generally stops with one or two applications. Wounds should always be cleaned, and QR does not replace stitches if these are needed. There is a separate QR substance for use with nosebleeds, which is also really effective. Anyone taking Coumadin or aspirin, or people with frequent cuts or nosebleeds, might consider having a handy stash of QR. Find this product on line, or ask your pharmacist to order it for you.
2) Alkamax - If you have problems with gastric reflux (GERD), a condition in which backward flow of acid from the stomach causes a burning feeling in the chest, you may be taking drugs such as Zantac, Pepcid, Prilosec or Nexium. These drugs are really important in certain situations, including the prevention of esophageal cancer and stomach ulcers. If your doctor has prescribed them, do not stop without her/his OK. However, many people are taking these meds without knowing why, or for minor problems that can be treated more naturally. If you have occasional discomfort after a big meal you may not need to suppress your stomach acid all the time – that acid helps your digestion. Try eating frequent small meals, and have dinner at least 3 hours before bedtime. If you do experience reflux pain, try drinking a few ounces of water with a scant teaspoon of Alkamax – potassium bicarbonate. This will usually cause you to burp and feel better. If you have a comfortable reclining chair, sip your Alkamax, cover your eyes, and go to sleep. The ‘alkaline tide’ will send you into dreamland. I buy it online.
3) Prescription Drugs – have a one month stash if possible, in case of an earthquake or other emergency.
4) Cabbage – this healthy and tasty brassica vegetable lasts a long time in the refrigerator. If you always have one on hand, you can make slaw or a stir-fry or cabbage borscht even when you have run out of other veggies and the grocery store has closed. Have I mentioned that Johns Hopkins University has a brassica lab and a brassica foundation that studies the chemopreventive effects of brassica vegetables? More in a future column – for now, try a cache of cabbage.
5) Fava Beans - For gardeners, beginners, or anyone who has access to a little piece of mother earth, there is an easy, tasty and virtually foolproof plant – the fava bean. You buy dried favas at a plant store, and poke a few into the ground, two inches deep. Separate them by about 4 inches. You can plant them now, and actually year round in our mild California climate. They don’t need to be staked, and rarely need water. First come the green shoots – when they are leafed out you can enjoy the leaves in salad or as a cooked vegetable. Fava shoots have become a gourmet food, because they are delicious. The beans are very tasty too, but need a little more preparation. Growing favas will enrich your soil, as they fix nitrogen in little nodules on their roots. Some people (mostly men) with origins in Greece and other Mediterranean countries develop anemia and other problems when eating fava beans – if you have a family history of this problem, get a blood test and don’t eat favas until you find out. This problem is rare in the US, so most of us enjoy this really easy plant. Get a stash!
6) Be Happy – A friend who is prone to depression told me about this book by an English author, Robert Holden. I make a beeline for the self-help section in bookstores, so I’ve read a lot of these books, starting with Dale Carnegie when I was 16. I’m quite taken with Be Happy; it is a summary of an 8 week course that Holden gives in London every year. He is a psychologist with the National Health Service. After reading it, I decided to go back and do the written (or spoken) exercises, and my partner, Alan, is doing them with me. We are finding out new things about ourselves and each other; this has been a very positive experience. If you want to have new views on happiness, and to become happier, add this book to your stash. It’s in our local library system, or can be ordered from your book store..
Sadja Greenwood, MD, MPH. Back issues on this blog. Leave me a message!
Monday, November 8, 2010
Go to Health – New Data on Falls & Fractures
Bess Dawson-Hughes, a professor of medicine at Tufts University School of Medicine in Boston, has written extensively on the factors that predispose aging people to falls and fractures. The November issue of the Nutrition Action Health Letter has an interview with her that summarizes her current advice.
Loss of bone and muscle mass: She points out that we lose bone and muscle mass as we age, and also the ability to keep our balance. This predisposes us to falls and fractures. The common dietary factor in bone and muscle loss is the ‘acid load’ in our diet, contributed by protein and grains. When these foods are metabolized, they release sulfuric and other acids into the bloodstream. Because of declining kidney function, older people don’t handle the acid load in these foods as well as they did in their youth, and therefore their blood pH becomes slightly more acidic. Normal human arterial blood pH is between 7.35 and 7.45; as you recall from chemistry, a lower level of your blood pH would mean a more acidic fluid. Since aging kidneys can be less effective in regulating pH, our bodies break down bone and muscle to neutralize the acid. However, protein is needed to build strong bones and muscles. Your target protein in grams is roughly half your weight in pounds. A table to calculate the protein content in foods you eat is found at http://www.herbalvitality.info/list-of-high-protein-foods.htm. We should cut down on excess protein and refined grains to reduce our acid load, according to Dawson-Hughes.
Fruits and vegetables in the diet have an opposite effect, since they are broken down into alkaline products that help to neutralize acids. This includes fruits that may taste acidic, like citrus. Sugars and fats are generally neutral with respect to pH. Dawson-Hughes suggests that people really maximize produce – she suggests 9 to11 servings a day to neutralize excess acids! A serving of cooked vegetables is a half-cup, and of salad greens is a full cup. Such a diet is possible, but would take planning, and would not fit into some people’s budgets or work schedules. I will outline a plan at the end of this column.
Potassium bicarbonate (KHCO3) Because of the difficulty of her recommendations, Dawson-Hughes is working on finding the appropriate amount of KHCO3 that could be taken to neutralize excess acids. KHCO3 is an alkalinizing agent. She found, in one small study, that women taking KHCO3 had reduced markers of bone turnover and muscle wasting, and performed better on a leg press at the gym. However, she cautions people not to take KHCO3 at present, as the right dose has not been found, and too much potassium in supplements can be dangerous to people with compromised heart and kidney function.
Exercise is vitally important in maintaining bone and muscle strength. Dawson-Hughes, and many other experts, advises at least 30 minutes a day of weight-bearing exercise like walking or dancing. Strength training is also necessary; you can read Miriam Nelson’s book Strong Women Strong Bones and find an excellent guide to building muscle and bone.
Vitamin D is another key to building strong bones. Dawson-Hughes, and many other experts, advise that people over 60 take supplemental Vitamin D – about 1000 IU daily, in order to keep their blood levels of D at 30 nanograms per milliliter.
Calcium is essential for bone building, and must be accompanied by adequate Vitamin D. Dawson-Hughes has suggested about 800 mg per day, from food and supplements.
Salt in the diet contributes to bone loss. When the kidney gets rid of excess salt, it also excretes calcium that is leached from bones. Here is another reason for a diet lower in salt.
How to maximize fruits and vegetables without going crazy: Along with your other foods, try the following: 2 fruits for breakfast, say an orange, or orange juice, and a banana. Mid-morning – a glass of low-salt Very Veggie or V8. For lunch include a carrot and a tomato, or have vegetable soup. Mid-afternoon – an apple, or raisins or dried figs (both very alkaline). Dinner – include a salad and a cooked vegetable, and a fruit desert. That makes 9. Another glass of Very Veggie or low salt V8 will take you close to the top!
Sadja Greenwood, MD, MPH back issues on this blog
Loss of bone and muscle mass: She points out that we lose bone and muscle mass as we age, and also the ability to keep our balance. This predisposes us to falls and fractures. The common dietary factor in bone and muscle loss is the ‘acid load’ in our diet, contributed by protein and grains. When these foods are metabolized, they release sulfuric and other acids into the bloodstream. Because of declining kidney function, older people don’t handle the acid load in these foods as well as they did in their youth, and therefore their blood pH becomes slightly more acidic. Normal human arterial blood pH is between 7.35 and 7.45; as you recall from chemistry, a lower level of your blood pH would mean a more acidic fluid. Since aging kidneys can be less effective in regulating pH, our bodies break down bone and muscle to neutralize the acid. However, protein is needed to build strong bones and muscles. Your target protein in grams is roughly half your weight in pounds. A table to calculate the protein content in foods you eat is found at http://www.herbalvitality.info/list-of-high-protein-foods.htm. We should cut down on excess protein and refined grains to reduce our acid load, according to Dawson-Hughes.
Fruits and vegetables in the diet have an opposite effect, since they are broken down into alkaline products that help to neutralize acids. This includes fruits that may taste acidic, like citrus. Sugars and fats are generally neutral with respect to pH. Dawson-Hughes suggests that people really maximize produce – she suggests 9 to11 servings a day to neutralize excess acids! A serving of cooked vegetables is a half-cup, and of salad greens is a full cup. Such a diet is possible, but would take planning, and would not fit into some people’s budgets or work schedules. I will outline a plan at the end of this column.
Potassium bicarbonate (KHCO3) Because of the difficulty of her recommendations, Dawson-Hughes is working on finding the appropriate amount of KHCO3 that could be taken to neutralize excess acids. KHCO3 is an alkalinizing agent. She found, in one small study, that women taking KHCO3 had reduced markers of bone turnover and muscle wasting, and performed better on a leg press at the gym. However, she cautions people not to take KHCO3 at present, as the right dose has not been found, and too much potassium in supplements can be dangerous to people with compromised heart and kidney function.
Exercise is vitally important in maintaining bone and muscle strength. Dawson-Hughes, and many other experts, advises at least 30 minutes a day of weight-bearing exercise like walking or dancing. Strength training is also necessary; you can read Miriam Nelson’s book Strong Women Strong Bones and find an excellent guide to building muscle and bone.
Vitamin D is another key to building strong bones. Dawson-Hughes, and many other experts, advise that people over 60 take supplemental Vitamin D – about 1000 IU daily, in order to keep their blood levels of D at 30 nanograms per milliliter.
Calcium is essential for bone building, and must be accompanied by adequate Vitamin D. Dawson-Hughes has suggested about 800 mg per day, from food and supplements.
Salt in the diet contributes to bone loss. When the kidney gets rid of excess salt, it also excretes calcium that is leached from bones. Here is another reason for a diet lower in salt.
How to maximize fruits and vegetables without going crazy: Along with your other foods, try the following: 2 fruits for breakfast, say an orange, or orange juice, and a banana. Mid-morning – a glass of low-salt Very Veggie or V8. For lunch include a carrot and a tomato, or have vegetable soup. Mid-afternoon – an apple, or raisins or dried figs (both very alkaline). Dinner – include a salad and a cooked vegetable, and a fruit desert. That makes 9. Another glass of Very Veggie or low salt V8 will take you close to the top!
Sadja Greenwood, MD, MPH back issues on this blog
Saturday, October 23, 2010
Go to Health: Can Beet Juice Beat High Blood Pressure?
About one in three US adults has high blood pressure; this is a big problem because blood pressure elevation is a leading contributor to heart attacks and stroke. Amrita Ahluwalia, a professor of vascular biology at Queen Mary’s William Harvey Research Institute in England, has found that blood pressure can be lowered effectively by natural means – drinking 8 ounces of beet juice daily. The nitrate (NO-3) found in beet juice is converted in saliva, by bacteria on the tongue, to nitrite (NO-2); in the acidic environment of the stomach. Nitrite is then converted by various enzymes to nitric oxide (NO). Nitric oxide is a gas that diffuses freely across cell membranes, and signals the smooth muscle surrounding blood vessels to relax, thus resulting in lower blood pressure and increased blood flow. NO also prevents blood platelets and white blood cells from sticking to blood vessel walls, thereby helping to lessen a buildup of plaque. Viagra and related drugs stimulate erections primarily by providing increased NO to blood vessels in the penis. Nitroglycerin, used to decrease the pain of angina, also works by releasing NO to dilate blood vessels in the heart muscle.
Professor Ahluwalia and her team found that in healthy volunteers, blood pressure was reduced within an hour of drinking about 8 ounces of beet juice, with a peak at 3-4 hours later, and some degree of reduction for 24 hours. Since nitric oxide is also formed after eating green leafy vegetables, the mechanism of action of the DASH diet may be similarly explained. The DASH diet – Dietary Approach to Stop Hypertension – emphasizes eating large amounts of vegetables and fruits, along with some low-fat dairy products and little added salt. Look at dashdiet.org for a good discussion of this effective plan.
A recent study of beet juice showed that athletes given beet juice could complete a cycling test for a significantly longer time than when given a placebo. They were able to use oxygen more efficiently during endurance exercise. This finding may also help people with poor fitness who need to increase their exercise tolerance.
Beet juice can have side effects, so it is important to discuss these with you doctor before starting to use it regularly. This is especially true for people taking medication to lower blood pressure. Drinking beet juice can cause dizziness, perhaps because of the drop in blood pressure. Beets can cause red urine and feces, which is a harmless side effect but could make the uninformed think they are bleeding internally. Occasionally people drinking beet juice have a temporary paralysis of the vocal cords, making it hard to talk for a period of time. This can be alarming – and should signal the user to stop the beet juice regimen. Some people are allergic to beets – there is a correlation here with allergy to latex. Beet juice should not be given to children.
If you don’t have your own juicer, it may be expensive to buy beet juice. Biotta sells organic beet juice (17 ounce bottle) on line for $5 plus shipping: With enough demand, your local natural foods store might stock the juice. If this is all too much, you may get the same good results in lowering blood pressure from the DASH diet.
Readers of this column may remember that chocolate contains compounds that activate the nitric oxide system in our bodies. The Kuna Indians who live off the coast of Panama drink lightly processed cocoa as their main beverage and do not show an increase in blood pressure with aging. It is hard to consume chocolate or cocoa regularly and not get an overdose of sugar and in some cases fats. However, by using plain unsweetened cocoa powder combined with xylitol, mashed banana or pomegranate juice, chocolate lovers can stay on a healthy diet!
Sadja Greenwood, MD, MPH back issues on this blog
Tuesday, September 21, 2010
Go to Health: Sugar - What's good about it, and what's Not
In the past 20 years we US citizens have gained a lot of weight. In 2007, 74% of us (adults) were overweight or obese. In children and adolescents, about 25% are overweight or obese, a tripling of the rate of 20 years ago. The speed of this development is alarming, and has many reasons - less time spent on physical activity, more TV & computer games, more cheap fast food, less available produce in inner cities, and the neglect of home cooking by busy people.
Sugars: Another reason for our weight gain relates to the sugars found in processed foods, from breakfast cereals to donuts, cookies, cakes, jam, candy, energy bars, deserts, soft drinks, etc. In 1900 the average yearly consumption of sugar was 5 lbs, and now it is 135 lbs per person! Sucrose – the sugar that comes from sugar cane and sugar beets, is a 50-50 mix of glucose and fructose. Glucose, derived from food, is the main sugar that circulates in our bodies, fueling our brains, muscles and body processes. Fructose is the main sugar in tree fruits, berries and melons. When fruits are eaten, fructose contributes to their good taste and to our health, because of the many other nutrients in these foods.
High fructose corn syrup (HFCS), however, is another story. Between 1970 and 1990, the consumption of HFCS increased 1000% in the US! It is a mixture of 55% fructose and 45% glucose, and is manufactured from corn. HFCS has been used in soft drinks because of it is 40% cheaper than cane sugar. Animal studies indicate that it contributes to greater weight gain, cardiac risk factors and non-alcoholic liver disease when compared to sucrose. A recent study from UCLA showed that pancreatic cancer cells grew more rapidly in the presence of fructose. HFCS is also implicated in high blood pressure. Researchers at the University of Colorado used survey data on 4,500 adults, and found that people said they consumed about 4 soft drinks a day, imbibing 74 grams of fructose. The more fructose they had in their diet, the more likely they were to have high blood pressure, even when adjustments were made for other factors causing hypertension, such as obesity, salt, or alcohol.
Public recognition of problems with HFCS has led some companies, such as Starbucks, to eliminate it from bakery products; some soft drink makers, such as Gatorade, have cut back on its use. Food companies such as Cargill and Archer Daniels Midland insist that the product is similar to ordinary sugar, and are trying to rename it ‘corn sugar’. Nutrition expert Michael Jacobson, director of Center for Science in the Public Interest, and founder of the Nutrition Action Health Letter, takes a somewhat similar stand by saying that the main issue is that people need to consume less sugar – “Soda pop sweetened with sugar is every bit as conducive to obesity as soda pop sweetened with high fructose corn syrup.”
What to tell ourselves about sugar:
1) As a species, we like the taste of sweet foods, and have receptors for them in our mouths. We evolved eating tree fruits and berries. This pattern will keep us healthy.
2) Refined sugar from cane and beets is all right for special occasions, but there are caveats, as follows …
3) Sugar beets make up about 50% of US sugar, and are mainly genetically engineered (Roundup Ready). ‘Superweeds’ are evolving to Roundup, so that more pesticides may be needed. There is currently a temporary ban on GE sugar beet planting in the US because of environmental concerns. Genetically modified cane sugar research is underway in Brazil, Argentina and India; vast amounts of land has been cleared in these countries to grow sugar. If we did not eat as much sugar, the land could be used for real food, or revert to forest. You can find organic cane sugar, which is not genetically modified, but it is more expensive, and much less likely to be used in processed foods.
4) All refined sugars except for xylitol , mannitol, sorbitol and maltitol contribute to tooth decay and tooth loss, which is a big problem, especially among uninsured, low-income children and adults.
5) Refined sugars are empty calories, and are usually combined in foods with other empty calories, such as refined flour and fat. These foods contribute to obesity, diabetes, and many other serious health problems, as mentioned in this article.
6) Sugar-laden foods displace natural foods such as fruits, vegetables, whole grains and protein in our diets. You can train yourself to satisfy your sweet cravings with tangerines, bananas, dried figs and dates – it takes time and persistence, but your body will be happy for your choices. Be sure to fill up on healthy foods, including protein, before you encounter sweets.
Sadja Greenwood, MD, MPH Back issues on this blog
Sugars: Another reason for our weight gain relates to the sugars found in processed foods, from breakfast cereals to donuts, cookies, cakes, jam, candy, energy bars, deserts, soft drinks, etc. In 1900 the average yearly consumption of sugar was 5 lbs, and now it is 135 lbs per person! Sucrose – the sugar that comes from sugar cane and sugar beets, is a 50-50 mix of glucose and fructose. Glucose, derived from food, is the main sugar that circulates in our bodies, fueling our brains, muscles and body processes. Fructose is the main sugar in tree fruits, berries and melons. When fruits are eaten, fructose contributes to their good taste and to our health, because of the many other nutrients in these foods.
High fructose corn syrup (HFCS), however, is another story. Between 1970 and 1990, the consumption of HFCS increased 1000% in the US! It is a mixture of 55% fructose and 45% glucose, and is manufactured from corn. HFCS has been used in soft drinks because of it is 40% cheaper than cane sugar. Animal studies indicate that it contributes to greater weight gain, cardiac risk factors and non-alcoholic liver disease when compared to sucrose. A recent study from UCLA showed that pancreatic cancer cells grew more rapidly in the presence of fructose. HFCS is also implicated in high blood pressure. Researchers at the University of Colorado used survey data on 4,500 adults, and found that people said they consumed about 4 soft drinks a day, imbibing 74 grams of fructose. The more fructose they had in their diet, the more likely they were to have high blood pressure, even when adjustments were made for other factors causing hypertension, such as obesity, salt, or alcohol.
Public recognition of problems with HFCS has led some companies, such as Starbucks, to eliminate it from bakery products; some soft drink makers, such as Gatorade, have cut back on its use. Food companies such as Cargill and Archer Daniels Midland insist that the product is similar to ordinary sugar, and are trying to rename it ‘corn sugar’. Nutrition expert Michael Jacobson, director of Center for Science in the Public Interest, and founder of the Nutrition Action Health Letter, takes a somewhat similar stand by saying that the main issue is that people need to consume less sugar – “Soda pop sweetened with sugar is every bit as conducive to obesity as soda pop sweetened with high fructose corn syrup.”
What to tell ourselves about sugar:
1) As a species, we like the taste of sweet foods, and have receptors for them in our mouths. We evolved eating tree fruits and berries. This pattern will keep us healthy.
2) Refined sugar from cane and beets is all right for special occasions, but there are caveats, as follows …
3) Sugar beets make up about 50% of US sugar, and are mainly genetically engineered (Roundup Ready). ‘Superweeds’ are evolving to Roundup, so that more pesticides may be needed. There is currently a temporary ban on GE sugar beet planting in the US because of environmental concerns. Genetically modified cane sugar research is underway in Brazil, Argentina and India; vast amounts of land has been cleared in these countries to grow sugar. If we did not eat as much sugar, the land could be used for real food, or revert to forest. You can find organic cane sugar, which is not genetically modified, but it is more expensive, and much less likely to be used in processed foods.
4) All refined sugars except for xylitol , mannitol, sorbitol and maltitol contribute to tooth decay and tooth loss, which is a big problem, especially among uninsured, low-income children and adults.
5) Refined sugars are empty calories, and are usually combined in foods with other empty calories, such as refined flour and fat. These foods contribute to obesity, diabetes, and many other serious health problems, as mentioned in this article.
6) Sugar-laden foods displace natural foods such as fruits, vegetables, whole grains and protein in our diets. You can train yourself to satisfy your sweet cravings with tangerines, bananas, dried figs and dates – it takes time and persistence, but your body will be happy for your choices. Be sure to fill up on healthy foods, including protein, before you encounter sweets.
Sadja Greenwood, MD, MPH Back issues on this blog
Sunday, August 29, 2010
Go to Health: Unwanted Pregnancy & Ella, the new emergency contraceptive
Have you noticed that sex scenes in movies almost never include any discussion of whether the woman is using the pill or an IUD, and whether the man has a condom? Stopping to talk about AIDS doesn’t happen either. Film producers are getting better about cigarettes, but apparently condoms are too risqué. There is even controversy about requiring actors in pornographic movies to be protected by condom use. Our inability to get real about sex and to make protection available translates into our high rate of unintended pregnancies. It is not surprising that the US has a higher rate of unintended pregnancy than other developed countries. In France, about one third of pregnancies are unintended. In the US our rate is close to 50%; married and unmarried women are included in this number. Of the 800,00 pregnancies in teenagers per year, over 80% are reported as unintended. One third end in abortion. Teens who become mothers are less likely to finish high school or find decent jobs, and more likely to live in poverty.
The most rational plan for sexually active females and males is to talk about contraception ahead of time and use highly effective methods such as the pill, the IUD and condoms. Teenagers need to rehearse the way they will handle such talks, as they are not easy at first. Since sexual desire often overtakes rational thinking, a ‘plan B’ is needed to prevent unintended pregnancy. It’s called emergency contraception, and the foremost pill on the market is called ‘Plan B’!
Plan B One-Step contains levonorgestrel, a progesterone-type hormone that is used in many birth control pills. It prevents pregnancy primarily by stopping ovulation (the maturation and release of eggs from the ovaries) or by preventing fertilization of the egg if ovulation has already occurred. Plan B One-Step also alters the lining of the uterus, making it less receptive to a fertilized egg. Plan B One-Step is available without prescription to women and men 17 and older; it consists of a single pill that should be taken as soon as possible after unprotected intercourse, or if the condom breaks or pills have not been taken regularly. (Men don’t take Plan B,, but can buy it for their partners.) Girls younger than 17 can get Plan B One-Step with a doctor’s prescription. Women who have been raped should ask for Plan B One-Step in the emergency room. Plan B One-Step can be used up to 5 days after sex but loses some of its effectiveness after 3 days. Other emergency contraceptive pills on the market are Plan B and Next Choice. These both contain two pills, with instructions to take them 12 hours apart. However, studies have shown that both pills can be taken together.
Ella: In mid August, 2010, the FDA approved a new emergency contraceptive that has been used in 22 European countries since October 2009 and is said to be considerably more effective than Plan B. Ella works by preventing ovulation – the release of an egg from the woman’s ovaries, and probably also by changing the uterine lining to make it less receptive. It is similar in chemical configuration to RU 486, and thus has aroused opposition from groups who oppose abortion. Studies have shown Ella to be more effective that Plan B, and useful for up to 5 days after sex. Ella should be available by prescription by October or November of 2010. The approval of Ella by the FDA has been seen as evidence of a shift in the influence of political ideology at the FDA. Approval of Plan B, on and then off prescription, was very slow and controversial, while the approval of Ella was faster and unanimous. Ella and Plan B should not be used if the woman is already pregnant, or breastfeeding.
The Copper T IUD is the most effective way to prevent pregnancy after unprotected sex, It can be inserted within 5 days after sex and is said to be 99% effective in preventing pregnancy. It can remain in place for 10 years, This method is not the best birth control for women who may be at risk for sexually transmitted diseases, as infections in the pelvic organs can occur with IUDs. However, for monogamous couples, the IUD is an excellent choice.
Final Thoughts: If you are reading this column and it doesn’t apply to you, pass on the information to a young person who may need it.
If anyone can explain to me why film-makers find it impossible to include the question of contraception in sex scenes, please leave me a message and let me know. Films have enormous influence on our consciousness, and could do a lot of good by being honest on this subject. The scenes could be made as funny or poignant as real life.
Sadja Greenwood, MD, MPH Past issues on this blog
Sunday, August 15, 2010
Go to Health: Ghrelin and Leptin – the hunger hormones
There are many influences that govern what, when and how much we eat. Clearly our family of origin, habits and thinking play a big role in this, and so do the temptations of sweet, salty and rich foods in every store and restaurant. Most of us probably want to get in touch with our body’s signals that tell us when and how much to eat. Several hormones are constantly playing an unseen and important role in this. Ghrelin (the word comes from “ghre" in Proto-Indo-European languages meaning “grow") is made in the stomach and pancreas; it stimulates hunger. To pronounce this word, make ghrel rhyme with dwell, then add an ‘in’. Leptin (derived from the Greek word ‘leptos’ meaning thin) is formed mainly in fat tissue and inhibits
appetite.
Ghrelin levels increase before meals and when blood sugar is low. Ghrelin stimulates hunger. The hormone circulates in the blood and affects areas of the brain that cause an increase in growth hormone and the dopamine reward area. The pleasurable aspects of food (and alcohol) are reinforced. Ghrelin has also been found to reinforce learning and memory (think of a hungry animal looking for clues to find food). Short sleep duration is associated with increased levels of ghrelin, increased hunger and obesity – so getting enough sleep is important to maintaining a normal weight.
Leptin is a hormone secreted mainly from fat cells – receptors are found in brain areas known to be important in regulating hunger, body temperature and energy expenditure. When an animal gains weight and has larger amounts of body fat, leptin levels rise. Normally, hunger and food intake go down, and body temperature rises. Leptin counteracts the effects of anandamide, a neurotransmitter that stimulates eating and binds to the same receptors as THC in marijuana. Anandamide makes food pleasurable, as does marijuana, while leptin signals the brain that the body has had enough to eat. A recent study in rats showed that animals fed a diet high in fructose became resistant to leptin, and gained more weight than animals on a diet with similar calories but without fructose. This study gives a clue to the rise of obesity in the US. It’s fine to eat fruit, but avoid sweetened drinks, especially if they contain fructose.
The ‘Appestat’ The regulation of appetite has been the subject of much recent research, primarily because of the marked increase in weight gain in our population. The hypothalamus in the brain is the main regulatory organ for appetite; it is influenced by ghrelin, leptin and many other hormones and neurotransmitters. Research indicates that it takes time for the brain to register a feeling of fullness after eating, possibly up to 20 minutes. People who eat rapidly, or are distracted by watching television, may eat more than they need, by ignoring and not waiting for the body’s signals of fullness. Foods that contain more water, fiber and/or protein have the greatest ability to promote feelings of fullness. Most vegetables, fruits and beans or animal foods fall into this category. Whole grain pasta, bread and cereal contain more fiber than foods with refined flour foods, and are 50% more filling. However, choosing healthy food when you are hungry, and confronted with foods like chocolate cake or cheeseburgers, takes considerable resolve! Carrying some nuts, fruit or dried fruit in your backpack or purse can help.
Self-knowledge There are many valuable ways to stay in touch with your body – meditation, conscious relaxation, mindful breathing, and slow walking, come to mind. Slow and conscious eating can also be a great help in staying in touch with your body’s need for the right amount of healthy food.
Sadja Greenwood, MD, MPH – back issues on this blog
appetite.
Ghrelin levels increase before meals and when blood sugar is low. Ghrelin stimulates hunger. The hormone circulates in the blood and affects areas of the brain that cause an increase in growth hormone and the dopamine reward area. The pleasurable aspects of food (and alcohol) are reinforced. Ghrelin has also been found to reinforce learning and memory (think of a hungry animal looking for clues to find food). Short sleep duration is associated with increased levels of ghrelin, increased hunger and obesity – so getting enough sleep is important to maintaining a normal weight.
Leptin is a hormone secreted mainly from fat cells – receptors are found in brain areas known to be important in regulating hunger, body temperature and energy expenditure. When an animal gains weight and has larger amounts of body fat, leptin levels rise. Normally, hunger and food intake go down, and body temperature rises. Leptin counteracts the effects of anandamide, a neurotransmitter that stimulates eating and binds to the same receptors as THC in marijuana. Anandamide makes food pleasurable, as does marijuana, while leptin signals the brain that the body has had enough to eat. A recent study in rats showed that animals fed a diet high in fructose became resistant to leptin, and gained more weight than animals on a diet with similar calories but without fructose. This study gives a clue to the rise of obesity in the US. It’s fine to eat fruit, but avoid sweetened drinks, especially if they contain fructose.
The ‘Appestat’ The regulation of appetite has been the subject of much recent research, primarily because of the marked increase in weight gain in our population. The hypothalamus in the brain is the main regulatory organ for appetite; it is influenced by ghrelin, leptin and many other hormones and neurotransmitters. Research indicates that it takes time for the brain to register a feeling of fullness after eating, possibly up to 20 minutes. People who eat rapidly, or are distracted by watching television, may eat more than they need, by ignoring and not waiting for the body’s signals of fullness. Foods that contain more water, fiber and/or protein have the greatest ability to promote feelings of fullness. Most vegetables, fruits and beans or animal foods fall into this category. Whole grain pasta, bread and cereal contain more fiber than foods with refined flour foods, and are 50% more filling. However, choosing healthy food when you are hungry, and confronted with foods like chocolate cake or cheeseburgers, takes considerable resolve! Carrying some nuts, fruit or dried fruit in your backpack or purse can help.
Self-knowledge There are many valuable ways to stay in touch with your body – meditation, conscious relaxation, mindful breathing, and slow walking, come to mind. Slow and conscious eating can also be a great help in staying in touch with your body’s need for the right amount of healthy food.
Sadja Greenwood, MD, MPH – back issues on this blog
Sunday, August 8, 2010
Go to Health: Almonds, Peanuts, and PlumpyNut
Almonds are a delicious food, and one considered heart-healthy - because of studies showing that they decrease blood sugar and insulin response after a meal, and also lower damage to ingested protein as it is metabolized. Researchers at the University of Toronto followed this study with a look at ‘the portfolio diet’, in which subjects with elevated cholesterol followed an eating plan containing many heart-healthy foods: oatmeal, beans, olive oil, soy products, fibrous vegetables and a daily ounce of almonds (20-24 almonds). LDL cholesterol decreased by 29.6% in 4 weeks, compared to a 33.3% decrease on lovastatin. The ‘portfolio’ concept was to combine many known heart-healthy foods. Researchers called almonds a ‘mini-portfolio’ because they contain several components stressed in the eating plan - vegetable proteins, fiber, and plant sterols (structural components in cell membranes that lower cholesterol in humans). Almonds also are a good source of vitamin E, magnesium, heart-healthy monounsaturated fat, protein and calcium. Adding a daily ration of almonds to a weight loss diet is helpful, as their fat content can prevent overeating. Following salmonella outbreaks from raw almonds in 2001 and 2004, the USDA has mandated that all almonds be pasteurized to reduce bacterial contamination. This move has been very distressing to the raw food community. Some unpasteurized almonds can still be found, labeled as such. Other people prefer the taste of roasted almonds, and are not concerned by the ruling.
Peanuts are believed to have been domesticated about 7000 years ago in Peru; they are members of the bean family and grow underground. The Portuguese took them to China in the 1600s and to Africa in the 1800s; they became important in the diet of both areas. Besides being high in protein (25% by weight), peanuts have numerous health benefits. In 2003, the FDA allowed the following health claim: scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, including peanuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. (1.5 ounces of most nuts is about 1/3 cup.) Peanuts contain as much antioxidant capacity as blackberries and strawberries, and are richer in anti-oxidants than carrots or beets. Certain of their antioxidants are increased by roasting. They are also a good source of resveratrol, a compound in some plants that is studied for its anti-aging effects and protection against heart disease and cancers. Resveratrol is known to be present in grapes and concentrated in red wine – for non-drinkers, peanuts are a good alternative. For dieters, and people dealing with diabetes, a 2002 study from the Harvard School of Public Health found that women who ate 5 or more 1 ounce servings of peanuts or other nuts per week reduced their risk of type 2 diabetes by almost 30%. A similar finding was found among women eating 5 tablespoons of peanut butter per week.
Peanut allergy can be serious; it affects .6 to 1% of the US population, but is much less common in developing countries – possibly due to different ways of processing the nut. Peanuts can be contaminated with a mold called aflatoxin that can be carcinogenic; processing peanuts at high temperatures makes this contamination unlikely in the US.
PlumpyNut is a high protein, high energy peanut based paste that also contains vegetable oil, powdered milk, sugar, vitamins and minerals. It was specially formulated by a French nutritionist in the 1990s for use in famine conditions in Africa, where it has been lifesaving for emaciated children. It comes in a foil-wrapped bar which the child can use to feed herself or himself. You can see the remarkable results of PlumpyNut feeding on the 60 Minutes program of Oct 21st, 2007, narrated by Anderson Cooper. Recently there has been serious controversy about the patent on PlumpyNut held by the French company that makes it. Regardless of this problem, PlumpyNut is distributed by Doctors Without Borders and other relief organizations, which are worthy of our support.
Sadja Greenwood, MD, MPH Back issues on this blog
Peanuts are believed to have been domesticated about 7000 years ago in Peru; they are members of the bean family and grow underground. The Portuguese took them to China in the 1600s and to Africa in the 1800s; they became important in the diet of both areas. Besides being high in protein (25% by weight), peanuts have numerous health benefits. In 2003, the FDA allowed the following health claim: scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, including peanuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. (1.5 ounces of most nuts is about 1/3 cup.) Peanuts contain as much antioxidant capacity as blackberries and strawberries, and are richer in anti-oxidants than carrots or beets. Certain of their antioxidants are increased by roasting. They are also a good source of resveratrol, a compound in some plants that is studied for its anti-aging effects and protection against heart disease and cancers. Resveratrol is known to be present in grapes and concentrated in red wine – for non-drinkers, peanuts are a good alternative. For dieters, and people dealing with diabetes, a 2002 study from the Harvard School of Public Health found that women who ate 5 or more 1 ounce servings of peanuts or other nuts per week reduced their risk of type 2 diabetes by almost 30%. A similar finding was found among women eating 5 tablespoons of peanut butter per week.
Peanut allergy can be serious; it affects .6 to 1% of the US population, but is much less common in developing countries – possibly due to different ways of processing the nut. Peanuts can be contaminated with a mold called aflatoxin that can be carcinogenic; processing peanuts at high temperatures makes this contamination unlikely in the US.
PlumpyNut is a high protein, high energy peanut based paste that also contains vegetable oil, powdered milk, sugar, vitamins and minerals. It was specially formulated by a French nutritionist in the 1990s for use in famine conditions in Africa, where it has been lifesaving for emaciated children. It comes in a foil-wrapped bar which the child can use to feed herself or himself. You can see the remarkable results of PlumpyNut feeding on the 60 Minutes program of Oct 21st, 2007, narrated by Anderson Cooper. Recently there has been serious controversy about the patent on PlumpyNut held by the French company that makes it. Regardless of this problem, PlumpyNut is distributed by Doctors Without Borders and other relief organizations, which are worthy of our support.
Sadja Greenwood, MD, MPH Back issues on this blog
Sunday, July 25, 2010
Go to Health: Walnuts
Recent studies on the benefits of eating walnuts have made nutrition headlines: a reduction in the risk of prostate cancer (in mice) and slower growth of breast cancers (also in mice). These unfortunate mice have been bred or treated to develop these particular cancers. Researchers say that it is too soon to draw conclusions for humans from these studies. However, there are several other good reasons to include walnuts in your daily diet. Walnuts, flax seeds, and to a lesser extent canola oil (buy organic forms of this oil) contain relatively high amounts of an omega-3 fatty acid called ALA (alpha-linolenic acid). ALA is a plant precursor to the EPA and DHA found in fish oil. Green leafy vegetables, exclusively grass-fed animals, seeds such as pumpkin seeds and a vegetable known as purslane also have ALA. ALA is converted to EPA and DHA in our bodies, although the conversion is incomplete. Omega-3 fatty acids, from fish and plant sources, are essential for the human brain and body. Besides its ALA content, walnuts have other health benefits which are under investigation. Read on!
No Weight gain: walnut consumption, even in sizable amounts, has not led to significant weight gain. A recent study from Loma Linda School of Public Health asked subjects (but not a control group) to add 1/3 of a cup of walnuts (~280 calories) to their daily food intake. They were given no other dietary guidelines. Participants showed no greater weight gain than the control group over a 6 month period. They ate slightly less food when adding the walnuts, in a voluntary manner. Similar findings have been seen among people who regularly eat other nuts. Nuts lead to satiety, and may make it easier to ignore candy, cake and other empty calories.
Preventing Heart Disease Another Loma Linda study looked at people with moderately high cholesterol levels; when they added slightly less than 1/3 cup of walnuts to their usual diet, their total cholesterol and triglyceride levels decreased significantly. Subjects with the highest baseline readings improved the most. Men with elevated levels of lipoprotein(a) showed a significant decrease in this protein; lipoprotein(a) may increase the risk of heart attack. Another Loma Linda study contrasted the effects of walnuts and fatty fish (fish contain the omega-3 fatty acids DHA and EPA). The fish diet – 2 weekly servings of 4 oz of salmon – decreased triglycerides and increased HDL (good cholesterol) more than the control diet or walnut diet. The walnut diet, adding 1/3 cup of walnuts 6 days a week – showed better effects on LDL cholesterol, and lipoprotein(a). The authors concluded that including walnuts and fatty fish in the diet was helpful in decreasing the risk of heart disease. (While fresh or frozen salmon has become very expensive, you can still find wild-caught Alaskan salmon in cans for about $4.00. Get the unsalted kind if possible.) Researchers at the University of Barcelona have recently shown that in addition to lowering cholesterol, walnuts can improve the elasticity of the arteries, allowing blood to flow more easily throughout the body. This is an important finding.
Melatonin in walnuts Melatonin is the hormone secreted by the pineal gland, behind our eyes, that regulates our sleep-wake cycle. Darkness causes its levels to rise, and bright light inhibits it. As we get older, our nighttime melatonin levels wane, making it harder to fall asleep or stay asleep. Melatonin also acts as an anti-oxidant that helps the body resist toxic molecules called free radicals. Free radicals, that can damage DNA, are thought to be important in aging, cancers, brain disease et al. Melatonin is made by plants as well as animals and is fairly abundant in walnuts. Researchers at the University of Texas in San Antonio found that when laboratory rats were fed walnuts, their blood levels of melatonin went up, as did the total antioxidant capacity of their blood. The researchers surmised that the combination of melatonin and omega-3 fatty acid in walnuts made these nuts unusually beneficial. I surmise that walnuts may be a perfect bedtime snack, and an easy food to have by your bedside when the dreaded two a.m. insomnia makes your world look impossible. Dried tart cherries are said to have a similar helpful effect on sleep, again due to their melatonin content.
Sadja Greenwood, MD,MPH back issues on this blog
:
No Weight gain: walnut consumption, even in sizable amounts, has not led to significant weight gain. A recent study from Loma Linda School of Public Health asked subjects (but not a control group) to add 1/3 of a cup of walnuts (~280 calories) to their daily food intake. They were given no other dietary guidelines. Participants showed no greater weight gain than the control group over a 6 month period. They ate slightly less food when adding the walnuts, in a voluntary manner. Similar findings have been seen among people who regularly eat other nuts. Nuts lead to satiety, and may make it easier to ignore candy, cake and other empty calories.
Preventing Heart Disease Another Loma Linda study looked at people with moderately high cholesterol levels; when they added slightly less than 1/3 cup of walnuts to their usual diet, their total cholesterol and triglyceride levels decreased significantly. Subjects with the highest baseline readings improved the most. Men with elevated levels of lipoprotein(a) showed a significant decrease in this protein; lipoprotein(a) may increase the risk of heart attack. Another Loma Linda study contrasted the effects of walnuts and fatty fish (fish contain the omega-3 fatty acids DHA and EPA). The fish diet – 2 weekly servings of 4 oz of salmon – decreased triglycerides and increased HDL (good cholesterol) more than the control diet or walnut diet. The walnut diet, adding 1/3 cup of walnuts 6 days a week – showed better effects on LDL cholesterol, and lipoprotein(a). The authors concluded that including walnuts and fatty fish in the diet was helpful in decreasing the risk of heart disease. (While fresh or frozen salmon has become very expensive, you can still find wild-caught Alaskan salmon in cans for about $4.00. Get the unsalted kind if possible.) Researchers at the University of Barcelona have recently shown that in addition to lowering cholesterol, walnuts can improve the elasticity of the arteries, allowing blood to flow more easily throughout the body. This is an important finding.
Melatonin in walnuts Melatonin is the hormone secreted by the pineal gland, behind our eyes, that regulates our sleep-wake cycle. Darkness causes its levels to rise, and bright light inhibits it. As we get older, our nighttime melatonin levels wane, making it harder to fall asleep or stay asleep. Melatonin also acts as an anti-oxidant that helps the body resist toxic molecules called free radicals. Free radicals, that can damage DNA, are thought to be important in aging, cancers, brain disease et al. Melatonin is made by plants as well as animals and is fairly abundant in walnuts. Researchers at the University of Texas in San Antonio found that when laboratory rats were fed walnuts, their blood levels of melatonin went up, as did the total antioxidant capacity of their blood. The researchers surmised that the combination of melatonin and omega-3 fatty acid in walnuts made these nuts unusually beneficial. I surmise that walnuts may be a perfect bedtime snack, and an easy food to have by your bedside when the dreaded two a.m. insomnia makes your world look impossible. Dried tart cherries are said to have a similar helpful effect on sleep, again due to their melatonin content.
Sadja Greenwood, MD,MPH back issues on this blog
:
Go to Health: Walnuts
Recent studies on the benefits of eating walnuts have made nutrition headlines: a reduction in the risk of prostate cancer (in mice) and slower growth of breast cancers (also in mice). These unfortunate mice have been bred or treated to develop these particular cancers. Researchers say that it is too soon to draw conclusions for humans from these studies. However, there are several other good reasons to include walnuts in your daily diet. Walnuts, flax seeds, and to a lesser extent canola oil (buy organic forms of this oil) contain relatively high amounts of an omega-3 fatty acid called ALA (alpha-linolenic acid). ALA is a plant precursor to the EPA and DHA found in fish oil. Green leafy vegetables, exclusively grass-fed animals, seeds such as pumpkin seeds and a vegetable known as purslane also have ALA. ALA is converted to EPA and DHA in our bodies, although the conversion is incomplete. Omega-3 fatty acids, from fish and plant sources, are essential for the human brain and body. Besides its ALA content, walnuts have other health benefits which are under investigation. Read on!
No Weight gain: walnut consumption, even in sizable amounts, has not led to significant weight gain. A recent study from Loma Linda School of Public Health asked subjects (but not a control group) to add 1/3 of a cup of walnuts (~280 calories) to their daily food intake. They were given no other dietary guidelines. Participants showed no greater weight gain than the control group over a 6 month period. They ate slightly less food when adding the walnuts, in a voluntary manner. Similar findings have been seen among people who regularly eat other nuts. Nuts lead to satiety, and may make it easier to ignore candy, cake and other empty calories.
Preventing Heart Disease Another Loma Linda study looked at people with moderately high cholesterol levels; when they added slightly less than 1/3 cup of walnuts to their usual diet, their total cholesterol and triglyceride levels decreased significantly. Subjects with the highest baseline readings improved the most. Men with elevated levels of lipoprotein(a) showed a significant decrease in this protein; lipoprotein(a) may increase the risk of heart attack. Another Loma Linda study contrasted the effects of walnuts and fatty fish (fish contain the omega-3 fatty acids DHA and EPA). The fish diet – 2 weekly servings of 4 oz of salmon – decreased triglycerides and increased HDL (good cholesterol) more than the control diet or walnut diet. The walnut diet, adding 1/3 cup of walnuts 6 days a week – showed better effects on LDL cholesterol, and lipoprotein(a). The authors concluded that including walnuts and fatty fish in the diet was helpful in decreasing the risk of heart disease. (While fresh or frozen salmon has become very expensive, you can still find wild-caught Alaskan salmon in cans for about $4.00. Get the unsalted kind if possible.) Researchers at the University of Barcelona have recently shown that in addition to lowering cholesterol, walnuts can improve the elasticity of the arteries, allowing blood to flow more easily throughout the body. This is an important finding.
Melatonin in walnuts Melatonin is the hormone secreted by the pineal gland, behind our eyes, that regulates our sleep-wake cycle. Darkness causes its levels to rise, and bright light inhibits it. As we get older, our nighttime melatonin levels wane, making it harder to fall asleep or stay asleep. Melatonin also acts as an anti-oxidant that helps the body resist toxic molecules called free radicals. Free radicals, that can damage DNA, are thought to be important in aging, cancers, brain disease et al. Melatonin is made by plants as well as animals and is fairly abundant in walnuts. Researchers at the University of Texas in San Antonio found that when laboratory rats were fed walnuts, their blood levels of melatonin went up, as did the total antioxidant capacity of their blood. The researchers surmised that the combination of melatonin and omega-3 fatty acid in walnuts made these nuts unusually beneficial. I surmise that walnuts may be a perfect bedtime snack, and an easy food to have by your bedside when the dreaded two a.m. insomnia makes your world look impossible. Dried tart cherries are said to have a similar helpful effect on sleep, again due to their melatonin content.
Sadja Greenwood, MD, MPH back issues on this blog
No Weight gain: walnut consumption, even in sizable amounts, has not led to significant weight gain. A recent study from Loma Linda School of Public Health asked subjects (but not a control group) to add 1/3 of a cup of walnuts (~280 calories) to their daily food intake. They were given no other dietary guidelines. Participants showed no greater weight gain than the control group over a 6 month period. They ate slightly less food when adding the walnuts, in a voluntary manner. Similar findings have been seen among people who regularly eat other nuts. Nuts lead to satiety, and may make it easier to ignore candy, cake and other empty calories.
Preventing Heart Disease Another Loma Linda study looked at people with moderately high cholesterol levels; when they added slightly less than 1/3 cup of walnuts to their usual diet, their total cholesterol and triglyceride levels decreased significantly. Subjects with the highest baseline readings improved the most. Men with elevated levels of lipoprotein(a) showed a significant decrease in this protein; lipoprotein(a) may increase the risk of heart attack. Another Loma Linda study contrasted the effects of walnuts and fatty fish (fish contain the omega-3 fatty acids DHA and EPA). The fish diet – 2 weekly servings of 4 oz of salmon – decreased triglycerides and increased HDL (good cholesterol) more than the control diet or walnut diet. The walnut diet, adding 1/3 cup of walnuts 6 days a week – showed better effects on LDL cholesterol, and lipoprotein(a). The authors concluded that including walnuts and fatty fish in the diet was helpful in decreasing the risk of heart disease. (While fresh or frozen salmon has become very expensive, you can still find wild-caught Alaskan salmon in cans for about $4.00. Get the unsalted kind if possible.) Researchers at the University of Barcelona have recently shown that in addition to lowering cholesterol, walnuts can improve the elasticity of the arteries, allowing blood to flow more easily throughout the body. This is an important finding.
Melatonin in walnuts Melatonin is the hormone secreted by the pineal gland, behind our eyes, that regulates our sleep-wake cycle. Darkness causes its levels to rise, and bright light inhibits it. As we get older, our nighttime melatonin levels wane, making it harder to fall asleep or stay asleep. Melatonin also acts as an anti-oxidant that helps the body resist toxic molecules called free radicals. Free radicals, that can damage DNA, are thought to be important in aging, cancers, brain disease et al. Melatonin is made by plants as well as animals and is fairly abundant in walnuts. Researchers at the University of Texas in San Antonio found that when laboratory rats were fed walnuts, their blood levels of melatonin went up, as did the total antioxidant capacity of their blood. The researchers surmised that the combination of melatonin and omega-3 fatty acid in walnuts made these nuts unusually beneficial. I surmise that walnuts may be a perfect bedtime snack, and an easy food to have by your bedside when the dreaded two a.m. insomnia makes your world look impossible. Dried tart cherries are said to have a similar helpful effect on sleep, again due to their melatonin content.
Sadja Greenwood, MD, MPH back issues on this blog
Monday, June 28, 2010
Cannabidiol - a Little Known Compound in Marijuana
Cannabidiol, known as CBD, makes up about 40% of extracts from the cannabis plant. It is said to be non-psychoactive, and to counteract the psychoactive compounds known as THC. Researchers at the Canadian Department of Agriculture have found that hemp - the type of cannabis grown for fiber or in the wild in temperate climates - is low in THC and high in CBD. The plant that originated in hot climates has different genetics, and is high in THC but low in CBD. Most cannabis currently grown for street and medicinal use is the latter type, bred to be high in THC, low in CBD. This is important for growers, as CBD is known to block the effects of THC. In other words, CBD prevents a marijuana ‘high’. In addition, CBD has been found to have interesting and promising medicinal uses. Research reports on CBD are now found in the medical literature.
Pain/Sativex : Several recent studies have shown that CBD, often combined with THC, is effective against pain in patients with advanced cancer whose pain is not controlled by medicines like morphine.. Patients appreciate the lack of hallucinogenic side effects. CBD/THC extracts have also been helpful with pain and spasticity in patients with multiple sclerosis. Canada released a medicine called Sativex in 2005, which was licensed for use in patients with multiple sclerosis and cancer pain. Sativex is a mouth spray; its full effect is achieved in about an hour. It is a mixture of THC and CBD, derived from the whole plant. Sativex is currently being used in England and Spain, for multiple sclerosis, severe nerve pain, malnutrition due to AIDS, and nausea/vomiting from chemotherapy. The US FDA has approved Sativex for certain clinical trials for cancer pain.
Cancer: Research has shown that CBD may work as an anti-cancer agent with low toxicity. Researchers at CPMC in San Francisco have been working on the ability of CBD to inhibit the growth and spread of breast cancer cells in a mouse model. If the work goes well, clinical trials of CBD in human breast cancer patients may take place. CBD is also being studied as a therapy for leukemia and brain tumors known as gliomas.
Other Uses: CBD has been tested in schizophrenia, epilepsy, ulcerative colitis, and Crohn’s Disease. As yet, there are no definitive answers as to its efficacy.
CBD in the leaf: Some people with severe pain are chewing the green leaves of marijuana plants for relief. The balance between THC and CBD in the leaf is said to be helpful without giving hallucinations or a ‘high’. People differ in their response to the leaf. They find that if the leaf is green and newly harvested, they can get pain relief and stay sober, even energized, by simply chewing it. If leaves are heated or aged, however, certain effects of THC are felt, and users can become tired and feel unwell. Because of current laws on individual use, this is anecdotal information.
November Ballot: Californians will be voting in November on an initiative to legalize the recreational use of marijuana for those over 21, and to allow small residential cultivation of the plant. Local governments, but not the state government, will be able to tax and regulate marijuana. A bill is pending in the California legislature that would legalize, tax and regulate marijuana, which could generate income for the whole of California. Many proponents say that the initiative is the first step toward a rational drug policy, and will save millions by not putting users in prison. Opponents are anxious about addiction, driving under the influence, use of the drug by more teenagers, and a further proliferation of pot dispensaries. Stay tuned for a detailed discussion of the pros and cons of this important issue as November approaches.
Sadja Greenwood, MD, MPH back issues at on this blog
Pain/Sativex : Several recent studies have shown that CBD, often combined with THC, is effective against pain in patients with advanced cancer whose pain is not controlled by medicines like morphine.. Patients appreciate the lack of hallucinogenic side effects. CBD/THC extracts have also been helpful with pain and spasticity in patients with multiple sclerosis. Canada released a medicine called Sativex in 2005, which was licensed for use in patients with multiple sclerosis and cancer pain. Sativex is a mouth spray; its full effect is achieved in about an hour. It is a mixture of THC and CBD, derived from the whole plant. Sativex is currently being used in England and Spain, for multiple sclerosis, severe nerve pain, malnutrition due to AIDS, and nausea/vomiting from chemotherapy. The US FDA has approved Sativex for certain clinical trials for cancer pain.
Cancer: Research has shown that CBD may work as an anti-cancer agent with low toxicity. Researchers at CPMC in San Francisco have been working on the ability of CBD to inhibit the growth and spread of breast cancer cells in a mouse model. If the work goes well, clinical trials of CBD in human breast cancer patients may take place. CBD is also being studied as a therapy for leukemia and brain tumors known as gliomas.
Other Uses: CBD has been tested in schizophrenia, epilepsy, ulcerative colitis, and Crohn’s Disease. As yet, there are no definitive answers as to its efficacy.
CBD in the leaf: Some people with severe pain are chewing the green leaves of marijuana plants for relief. The balance between THC and CBD in the leaf is said to be helpful without giving hallucinations or a ‘high’. People differ in their response to the leaf. They find that if the leaf is green and newly harvested, they can get pain relief and stay sober, even energized, by simply chewing it. If leaves are heated or aged, however, certain effects of THC are felt, and users can become tired and feel unwell. Because of current laws on individual use, this is anecdotal information.
November Ballot: Californians will be voting in November on an initiative to legalize the recreational use of marijuana for those over 21, and to allow small residential cultivation of the plant. Local governments, but not the state government, will be able to tax and regulate marijuana. A bill is pending in the California legislature that would legalize, tax and regulate marijuana, which could generate income for the whole of California. Many proponents say that the initiative is the first step toward a rational drug policy, and will save millions by not putting users in prison. Opponents are anxious about addiction, driving under the influence, use of the drug by more teenagers, and a further proliferation of pot dispensaries. Stay tuned for a detailed discussion of the pros and cons of this important issue as November approaches.
Sadja Greenwood, MD, MPH back issues at on this blog
Monday, June 21, 2010
Cell Signaling via Hormones
You probably have a cell phone and you may have a computer; many of you contact the world and your friends with calls, texting, email, facebook, twitter, and old-fashioned talk. Within your body, your cells are connected in a much more intricate way, constantly signaling each other through the bloodstream, nerves, and direct or short distance contact. What goes on between your 10-100 trillion cells is amazing; no cell can live in isolation – survival depends on an elaborate intercellular communication network that coordinates the growth and metabolism of cells in diverse organs. In this column I will outline the function of endocrine glands that produce hormones, chemicals that circulate in the bloodstream and affect cells and organs throughout the body.
Endocrine Glands in the Brain
Hypothalamus: this tiny key gland, located near the center of the brain, regulates the anterior pituitary, increasing or decreasing its hormonal output. It regulates the autonomic nervous system, body temperature, and many other functions.
Anterior pituitary: this gland regulates growth hormone, the thyroid gland, the adrenal gland, the ovaries and testes, and milk synthesis in the breast
Posterior pituitary: this gland regulates uterine contraction, milk letdown, and kidney functions in men and women..
Pineal gland: located behind the eyes, the pineal regulates the sleep-wake cycle via the hormone melatonin. Bright light suppresses melatonin and wakes you up, darkness promotes melatonin secretion and puts you to sleep.
With all this happening in glands of the brain, it is clearly important to keep your brain safe and healthy. My advice – avoid brain injury by always wearing helmets for riding bikes or horses, and be very careful on motorcycles. Don’t hit soccer balls with your head, and don’t allow your children to do so. Football and boxing often injure the brain. Avoid drugs and excess alcohol. Treat high blood pressure, to avoid a stroke. Exercise daily and eat healthfully.
Some other Endocrine Glands
Thyroid Gland: located in the lower neck, the thyroid secretes hormones known as T3 and T4, that stimulate the body to consume oxygen, use energy, and thereby increase the rate of metabolism. They also promote protein synthesis. Calcitonin, produced by specialized cells in the thyroid gland, stimulates bone construction.
Adrenal Glands: Located above the kidneys, these glands put out cortisol, which stimulates glucose production, suppresses inflammation, and inhibits immune responses. They also produce aldosterone, which increases blood volume and blood pressure. The adrenals produce androgens, which give women increased facial hair, and become a source of estrogen for women after menopause. The inside of the adrenal glands produce epinephrine – the fight-or-flight hormone, which also increases blood pressure, heart rate and muscular readiness.
Pancreas: Located below the stomach and adjacent to the liver, this organ secretes insulin, which promotes the uptake of glucose from the bloodstream, enabling cells to use it for energy, and the liver to store it as glycogen. The pancreas also secretes glucagon, which acts in the opposite direction, increasing blood glucose levels when needed for activity.
Ovary: Estrogen, produced from pre-puberty to menopause, stimulates the growth of the uterus and its lining, as well as breast cells. It has many effects throughout the body and brain. Estrogen increases the secretion of cholesterol in bile, which is why women in their reproductive years are more prone to gall stones. Progesterone, produced by ovaries in the second half of the menstrual cycle, and during pregnancy, helps to sustain pregnancy. It also has favorable effects on the thyroid, bones, teeth, gums, joints and tendons.
Testis: Androgens from the testes, mainly testosterone, increase muscle mass and strength, deepen the voice and promote the growth of bodily hair. Testes also secrete some estrogen, which helps with bone strength.
There are other hormone secreting organs in the body as well, including the heart, kidneys, skin, gastrointestinal tract, and fat. Imagine all these hormones circulating in the bloodstream, influencing your trillions of cells. It gives me a feeling of awe - of evolution, of our closeness to other animals, who share these hormones, and of the wisdom of our bodies. Stay as healthy as you can, and your body should reward and amaze you with its intricate workings.
Sadja Greenwood, MD, MPH
Back issues at on this blog
Endocrine Glands in the Brain
Hypothalamus: this tiny key gland, located near the center of the brain, regulates the anterior pituitary, increasing or decreasing its hormonal output. It regulates the autonomic nervous system, body temperature, and many other functions.
Anterior pituitary: this gland regulates growth hormone, the thyroid gland, the adrenal gland, the ovaries and testes, and milk synthesis in the breast
Posterior pituitary: this gland regulates uterine contraction, milk letdown, and kidney functions in men and women..
Pineal gland: located behind the eyes, the pineal regulates the sleep-wake cycle via the hormone melatonin. Bright light suppresses melatonin and wakes you up, darkness promotes melatonin secretion and puts you to sleep.
With all this happening in glands of the brain, it is clearly important to keep your brain safe and healthy. My advice – avoid brain injury by always wearing helmets for riding bikes or horses, and be very careful on motorcycles. Don’t hit soccer balls with your head, and don’t allow your children to do so. Football and boxing often injure the brain. Avoid drugs and excess alcohol. Treat high blood pressure, to avoid a stroke. Exercise daily and eat healthfully.
Some other Endocrine Glands
Thyroid Gland: located in the lower neck, the thyroid secretes hormones known as T3 and T4, that stimulate the body to consume oxygen, use energy, and thereby increase the rate of metabolism. They also promote protein synthesis. Calcitonin, produced by specialized cells in the thyroid gland, stimulates bone construction.
Adrenal Glands: Located above the kidneys, these glands put out cortisol, which stimulates glucose production, suppresses inflammation, and inhibits immune responses. They also produce aldosterone, which increases blood volume and blood pressure. The adrenals produce androgens, which give women increased facial hair, and become a source of estrogen for women after menopause. The inside of the adrenal glands produce epinephrine – the fight-or-flight hormone, which also increases blood pressure, heart rate and muscular readiness.
Pancreas: Located below the stomach and adjacent to the liver, this organ secretes insulin, which promotes the uptake of glucose from the bloodstream, enabling cells to use it for energy, and the liver to store it as glycogen. The pancreas also secretes glucagon, which acts in the opposite direction, increasing blood glucose levels when needed for activity.
Ovary: Estrogen, produced from pre-puberty to menopause, stimulates the growth of the uterus and its lining, as well as breast cells. It has many effects throughout the body and brain. Estrogen increases the secretion of cholesterol in bile, which is why women in their reproductive years are more prone to gall stones. Progesterone, produced by ovaries in the second half of the menstrual cycle, and during pregnancy, helps to sustain pregnancy. It also has favorable effects on the thyroid, bones, teeth, gums, joints and tendons.
Testis: Androgens from the testes, mainly testosterone, increase muscle mass and strength, deepen the voice and promote the growth of bodily hair. Testes also secrete some estrogen, which helps with bone strength.
There are other hormone secreting organs in the body as well, including the heart, kidneys, skin, gastrointestinal tract, and fat. Imagine all these hormones circulating in the bloodstream, influencing your trillions of cells. It gives me a feeling of awe - of evolution, of our closeness to other animals, who share these hormones, and of the wisdom of our bodies. Stay as healthy as you can, and your body should reward and amaze you with its intricate workings.
Sadja Greenwood, MD, MPH
Back issues at on this blog
Tuesday, June 8, 2010
Go to Health - Save Your Eyesight
“Sans teeth, sans eyes, sans taste, sans everything” wrote Shakespeare in As You Like It about the final stage of life. All the world’s a stage is great poetry, but certain steps not available in Shakespeare’s time can preserve your eyesight into old age. (As far as teeth are concerned, visit your dentist! I’ll take up the tooth issue in a later column.)
Glaucoma: A regular checkup by an eye doctor to screen for increased pressure in the fluid of your eyes will detect glaucoma, an eye disease leading to progressive loss of sight. Treatment with medicinal eye drops and laser surgery is effective. Most people should start eye checks at age 35- 40, and follow the testing advice of their eye doctor. Older people, African Americans, Hispanics, and those with a family history of glaucoma are more at risk.
Cataracts are changes in the lens inside the eye that focuses light on the retina (in the back of the eye). When the lens becomes cloudy, vision is impaired. Some causes of cataracts can be avoided – excessive exposure to UV light – wear sunglasses on bright days, and when on the water or in the snow. Start using sunglasses early in life. Don’t smoke! Smoking is a risk factor for cataracts. Stay active and of normal weight, to avoid diabetes, another risk factor for cataracts. Cataracts can be successfully treated with surgery, with the implantation of a new lens.
Macular Degeneration is a deterioration of the central portion of the retina – the interior layer of the eye that transmits signals into the optic nerve. With the macula we see detail – to read, recognize faces, do crafts, and get around safely. There is a dry and a ‘wet’ form of macular degeneration – the wet form can give rapid loss of vision due to blood vessel leaking that scars the retina. Macular degeneration is more common among lightly pigmented people (‘whites’), in smokers, in people who are obese, and in those with a family history of the disease.
Prevention of macular degeneration is important and the following steps are part of a program for healthy living that you already know. The health of your eyes is not separate from the rest of your body:
*Stop smoking! It’s a risk factor for blindness.
*Eat lots of vegetables, especially leafy greens. Kale, spinach. collard greens, broccoli, green peas and Brussels sprouts are all good sources of the antioxidants lutein and zeaxanthin that are especially helpful for the retina. Prolonged cooking decreases the bioavailability of lutein, so steam your greens lightly, and eat a raw salad daily. Egg yolk is another good source of these antioxidants. Chickens that have been out in green pastures lay eggs with the deepest orange yolks, with more lutein.
*Eat fish and/or take fish oil supplements - the omega-3 fatty acids may reduce the risk. A 2009 study at the National Eye Institute in Bethesda showed that a diet with high levels of omega-3 fatty acids resulted in slower progression of macular degeneration (in mice), with improvement in some lesions. The mice also had lower levels of inflammatory makers, which may explain the protective effect.
*Exercise and maintain a healthy weight. A study from the University of Wisconsin found that people who were physically active were markedly less likely to develop macular degeneration.
*Wear sunglasses – they protect the retina
*See your eye doctor regularly
There is great beauty in this world, despite its terrible problems. To enjoy this visual beauty into old age, follow the steps in the column.
Sadja Greenwood, MD, MPH Leave me a message!
Glaucoma: A regular checkup by an eye doctor to screen for increased pressure in the fluid of your eyes will detect glaucoma, an eye disease leading to progressive loss of sight. Treatment with medicinal eye drops and laser surgery is effective. Most people should start eye checks at age 35- 40, and follow the testing advice of their eye doctor. Older people, African Americans, Hispanics, and those with a family history of glaucoma are more at risk.
Cataracts are changes in the lens inside the eye that focuses light on the retina (in the back of the eye). When the lens becomes cloudy, vision is impaired. Some causes of cataracts can be avoided – excessive exposure to UV light – wear sunglasses on bright days, and when on the water or in the snow. Start using sunglasses early in life. Don’t smoke! Smoking is a risk factor for cataracts. Stay active and of normal weight, to avoid diabetes, another risk factor for cataracts. Cataracts can be successfully treated with surgery, with the implantation of a new lens.
Macular Degeneration is a deterioration of the central portion of the retina – the interior layer of the eye that transmits signals into the optic nerve. With the macula we see detail – to read, recognize faces, do crafts, and get around safely. There is a dry and a ‘wet’ form of macular degeneration – the wet form can give rapid loss of vision due to blood vessel leaking that scars the retina. Macular degeneration is more common among lightly pigmented people (‘whites’), in smokers, in people who are obese, and in those with a family history of the disease.
Prevention of macular degeneration is important and the following steps are part of a program for healthy living that you already know. The health of your eyes is not separate from the rest of your body:
*Stop smoking! It’s a risk factor for blindness.
*Eat lots of vegetables, especially leafy greens. Kale, spinach. collard greens, broccoli, green peas and Brussels sprouts are all good sources of the antioxidants lutein and zeaxanthin that are especially helpful for the retina. Prolonged cooking decreases the bioavailability of lutein, so steam your greens lightly, and eat a raw salad daily. Egg yolk is another good source of these antioxidants. Chickens that have been out in green pastures lay eggs with the deepest orange yolks, with more lutein.
*Eat fish and/or take fish oil supplements - the omega-3 fatty acids may reduce the risk. A 2009 study at the National Eye Institute in Bethesda showed that a diet with high levels of omega-3 fatty acids resulted in slower progression of macular degeneration (in mice), with improvement in some lesions. The mice also had lower levels of inflammatory makers, which may explain the protective effect.
*Exercise and maintain a healthy weight. A study from the University of Wisconsin found that people who were physically active were markedly less likely to develop macular degeneration.
*Wear sunglasses – they protect the retina
*See your eye doctor regularly
There is great beauty in this world, despite its terrible problems. To enjoy this visual beauty into old age, follow the steps in the column.
Sadja Greenwood, MD, MPH Leave me a message!
Monday, May 31, 2010
Go to Health –Blueberries
Most of us know that blueberries are healthy – but what do we know to back up this claim? Blueberries were an important food source for Native American tribes in the east; berries, leaves and roots were also considered medicinal. In the last 10 years there has been an increasing research in compounds in blueberries that may prevent disease. Wild blueberries have been found to have a higher antioxidant capacity than cranberries, strawberries, plums, and raspberries. Here is some of the data.
The Brain: blueberries contain ‘anthocyanins’ - pigments found in red/purplish fruits and vegetables – such as purple cabbage, beets, blueberries, cocoa, cherries, raspberries and purple grapes. These pigments are antioxidant and anti-inflammatory, helping to protect brain cells and enhance their ability to signal one another. Researchers at the University of Cincinnati worked with a small group of older adults with early memory changes. Those who drank 2 cups of blueberry juice per day showed improved memory and learning, reduced depression and improved glucose levels after 3 months. Similar results have been found in experimental animals. A study from Reading University in England on people of all ages showed that people taking 200 gm (2 cups) of blueberries in a morning smoothie did better on mental tasks 5 hours later compared to people having a smoothie without blueberries. Two cups is a large (and expensive) amount of blueberries. Strawberries, cocoa and raspberries were said to have similar effects on the brain. A study at Tufts University in Boston on experimental animals showed that blueberries improved motor and navigational skills.
Cancer prevention: Studies at the University of Illinois have looked at 3 phases of cancer development – initiation, promotion and proliferation (metastasis). Various compounds in wild blueberries are helpful in prevention all 3 phases, Researchers at several universities have looked at the ability of blueberry extracts to inhibit the growth of prostate, colon, breast and cervical cancer cells. The work looks promising, but is still laboratory-based and preliminary.
Urinary Tract infections: Rutgers University has a Blueberry-Cranberry Research Center; they have found that both fruits prevent bacteria from adhering to urinary tract tissues, and this help prevent urinary tract infections. A half-cup of blueberries a day may be sufficient for this benefit.
Heart Health: A study on rats at Tufts University and the National Institute on Aging showed that when the animals had a major artery to their hearts tied off, those on a blueberry enriched diet had less damage to their hearts than those on a control diet, and were less likely to develop heart failure. Several studies in Canada and at UC Davis have shown that blueberries can reduce LDL Cholesterol (the kind that can lead to heart attack and stroke).
Diabetes: The anthocyanins in blueberries have been found to reduce blood sugar levels in rodents bred to develop diabetes, according to studies at North Carolina State University. This may mean that blueberries and their juice are safe for people with diabetes. People with high blood sugar should proceed with caution and check their levels. This may be a helpful fruit.
Blueberries and their European cousin, bilberries, are now being grown all over the world. There is said to be a blueberry juice craze in Japan, with the idea that blueberries reduce eyestrain. This has also been studied with bilberries in Europe. Most markets carry frozen blueberries all year, and fresh ones in the summer. They are a good investment.
Sadja Greenwood, MD, MPH Back issues here. Leave me a message!
The Brain: blueberries contain ‘anthocyanins’ - pigments found in red/purplish fruits and vegetables – such as purple cabbage, beets, blueberries, cocoa, cherries, raspberries and purple grapes. These pigments are antioxidant and anti-inflammatory, helping to protect brain cells and enhance their ability to signal one another. Researchers at the University of Cincinnati worked with a small group of older adults with early memory changes. Those who drank 2 cups of blueberry juice per day showed improved memory and learning, reduced depression and improved glucose levels after 3 months. Similar results have been found in experimental animals. A study from Reading University in England on people of all ages showed that people taking 200 gm (2 cups) of blueberries in a morning smoothie did better on mental tasks 5 hours later compared to people having a smoothie without blueberries. Two cups is a large (and expensive) amount of blueberries. Strawberries, cocoa and raspberries were said to have similar effects on the brain. A study at Tufts University in Boston on experimental animals showed that blueberries improved motor and navigational skills.
Cancer prevention: Studies at the University of Illinois have looked at 3 phases of cancer development – initiation, promotion and proliferation (metastasis). Various compounds in wild blueberries are helpful in prevention all 3 phases, Researchers at several universities have looked at the ability of blueberry extracts to inhibit the growth of prostate, colon, breast and cervical cancer cells. The work looks promising, but is still laboratory-based and preliminary.
Urinary Tract infections: Rutgers University has a Blueberry-Cranberry Research Center; they have found that both fruits prevent bacteria from adhering to urinary tract tissues, and this help prevent urinary tract infections. A half-cup of blueberries a day may be sufficient for this benefit.
Heart Health: A study on rats at Tufts University and the National Institute on Aging showed that when the animals had a major artery to their hearts tied off, those on a blueberry enriched diet had less damage to their hearts than those on a control diet, and were less likely to develop heart failure. Several studies in Canada and at UC Davis have shown that blueberries can reduce LDL Cholesterol (the kind that can lead to heart attack and stroke).
Diabetes: The anthocyanins in blueberries have been found to reduce blood sugar levels in rodents bred to develop diabetes, according to studies at North Carolina State University. This may mean that blueberries and their juice are safe for people with diabetes. People with high blood sugar should proceed with caution and check their levels. This may be a helpful fruit.
Blueberries and their European cousin, bilberries, are now being grown all over the world. There is said to be a blueberry juice craze in Japan, with the idea that blueberries reduce eyestrain. This has also been studied with bilberries in Europe. Most markets carry frozen blueberries all year, and fresh ones in the summer. They are a good investment.
Sadja Greenwood, MD, MPH Back issues here. Leave me a message!
Monday, May 10, 2010
Go to Health: The Second Brain in Your Gut!
We have an extensive network of nerve cells (neurons) lining our guts – some call it ‘the second brain’. This nervous system contains about 100 million neurons, more neurons than the spinal cord or the peripheral nervous system (sensory and motor nerves relaying impulses all over the body). The second brain consists of sheaths of neurons embedded in the long tube of our gut, from the esophagus to the anus, It gives the necessary stimuli for mechanical mixing of food in the stomach, breaking down particles, chemical processing, and rhythmical muscle contractions that move food down the intestinal tract. We can feel the inner world of our gut when we pay attention, especially if it gives us pain from malfunction (think of the cramps of dysentery, the discomfort of gas or the pain of appendicitis). Think of ‘butterflies in the stomach’ when you are anxious, or in love, or a ‘knot’ in your midsection when you are asked to do something you don’t want to do! Sudden fear, often felt in the belly, will stop digestion to route blood to your muscles for flight or fight. These feelings can come on before the brain in your head has understood the situation. The second brain works fast!
The second brain makes many neurotransmitters, just like the brain in our heads. Over 80% percent of the body’s serotonin is located in the gut, where it is made from tryptophan (an amino acid found in the proteins we eat). Serotonin regulates intestinal movements. If irritants are present in our food, gut nerve cells release more serotonin, making the gut move faster to get rid of the noxious substance. It can also induce vomiting. Gut serotonin is regularly released into the blood stream, where it is taken up and stored by blood platelets, and used to help in the clotting process when a cut or wound occurs. Serotonin is also important in the regulation of mood, appetite, sleep, muscle contraction and some cognitive processes.
The SSRI antidepressants (Prozac, Paxil, Zoloft, Celexa, Lexapro and others) increase serotonin levels and are highly effective for some people to alleviate depression and anxiety. However they can also can affect the gut and bone strength. Some, but not all, users have abdominal symptoms with these drugs. Serotonin’s role in bone strength is under study - bones get weaker in the presence of more serotonin. Users of SSRIs have been shown to have greater rates of bone loss than average, and should be extra careful to protect their bones with exercise, vitamin D and special medications if needed.
In addition to serotonin, the brain in the gut also makes the neurotransmitters dopamine, glutamate, norephinephrine and nitric oxide, and two dozen small brain proteins, called neuropeptides. Endorphins, that relieve pain, are also made in the gut, as well as tranquilizing substances. The food-mood connection is real.
You can keep your gut happy and healthy by some simple daily habits. Take a probiotic every morning (keep it refrigerated) to ensure a predominance of healthy bacteria in your colon. Eat plenty of simple plant food to ensure good levels of fiber, vitamins, minerals and other plant nutrients. Go for dried figs, dates or bananas instead of cake and candy. You know the rap! Have you tried dried bananas? Wow!
Sadja Greenwood, MD, MPH back columns on this blog. Leave me your thoughts.
The second brain makes many neurotransmitters, just like the brain in our heads. Over 80% percent of the body’s serotonin is located in the gut, where it is made from tryptophan (an amino acid found in the proteins we eat). Serotonin regulates intestinal movements. If irritants are present in our food, gut nerve cells release more serotonin, making the gut move faster to get rid of the noxious substance. It can also induce vomiting. Gut serotonin is regularly released into the blood stream, where it is taken up and stored by blood platelets, and used to help in the clotting process when a cut or wound occurs. Serotonin is also important in the regulation of mood, appetite, sleep, muscle contraction and some cognitive processes.
The SSRI antidepressants (Prozac, Paxil, Zoloft, Celexa, Lexapro and others) increase serotonin levels and are highly effective for some people to alleviate depression and anxiety. However they can also can affect the gut and bone strength. Some, but not all, users have abdominal symptoms with these drugs. Serotonin’s role in bone strength is under study - bones get weaker in the presence of more serotonin. Users of SSRIs have been shown to have greater rates of bone loss than average, and should be extra careful to protect their bones with exercise, vitamin D and special medications if needed.
In addition to serotonin, the brain in the gut also makes the neurotransmitters dopamine, glutamate, norephinephrine and nitric oxide, and two dozen small brain proteins, called neuropeptides. Endorphins, that relieve pain, are also made in the gut, as well as tranquilizing substances. The food-mood connection is real.
You can keep your gut happy and healthy by some simple daily habits. Take a probiotic every morning (keep it refrigerated) to ensure a predominance of healthy bacteria in your colon. Eat plenty of simple plant food to ensure good levels of fiber, vitamins, minerals and other plant nutrients. Go for dried figs, dates or bananas instead of cake and candy. You know the rap! Have you tried dried bananas? Wow!
Sadja Greenwood, MD, MPH back columns on this blog. Leave me your thoughts.
Wednesday, May 5, 2010
Go to Health: Important Updates on Vitamin D and Chocolate
Vitamin D
Researchers at the University of Copenhagen have just published an important paper - explaining the mechanisms by which vitamin D helps our immune systems fight off viral and bacterial infections. T cells, the cells that detect and kill foreign pathogens must be triggered into action by vitamin D. When the T cell meets a clump of bacteria or viruses, it extends a signaling device - an antenna - known as a vitamin D receptor. If it finds enough vitamin D in the blood, it is transformed into a ‘killer’ cell that will attack and destroy all cells carrying traces of a foreign pathogen, or into a ‘helper’ call that assist the immune system in acquiring ‘memory’. This memory enables the immune system to recognize the pathogen at the next encounter and launch an enhanced response. If vitamin D blood levels are low, T cells are less likely to be transformed into killer or helper cells.
Prior studies have shown that people with higher blood levels of vitamin D are less likely to get respiratory infections. The Copenhagen group has found a mechanism that may explain this. Many local residents suffered from prolonged colds and coughs this winter – getting adequate D is good preventive medicine and may help from now on..
We are heading into summer and the sun is back – so you can get D from safe sun exposure as well as from pills. While the majority of dermatologists discourage exposing skin to sunlight without sunscreen of 15 spf or higher, a few say that 10 minutes a day of exposure of the arms, legs and back is safe and can result in good levels of vitamin D being formed. Avoid sun exposure on your face by wearing sunscreen and a hat, because of skin damage and wrinkles. Get a blood level of 25 hydroxy vitamin D at the clinic, and aim for 35-40 ng/ml by taking vitamin D3 pills as well as safe sun exposure. Most doctors are now suggesting 1000-2000 IU of D daily in pill form.
A recent study from the University of South Carolina, funded by the National Institutes of Health, showed that pregnant women who took 4000 IU of vitamin D daily, starting at three months of pregnancy, had half the usual risk of premature delivery and ‘small for dates’ babies, and a 25% lower risk of respiratory infections, vaginal infections and gum problems. The pregnant women also had less diabetes, high blood pressure and ‘eclampsia’ - a dangerous complication. The university is now studying extra vitamin D for nursing mothers. (If you are pregnant or nursing, check with your doctor!)
Chocolate
In a previous column on chocolate, I wrote that chocolate increases the amount of nitric oxide (NO) in the body. . NO is a gaseous ‘signaling molecule’ that crosses membranes and freely diffuses between cells. It signals the muscular coating around arteries to relax, thus improving blood flow and lowering blood pressure. Another protective effect of NO is its inhibition of blood clotting and the adhesion of white blood cells to the lining of blood vessels. These findings tie in with a joint Swedish-US study that showed that heart attack patients who had eaten chocolate at least twice a week during the year before their attack were 66% less likely to die at that time from cardiac causes. Over the following 8 years, the risk of cardiac mortality went down as chocolate consumption went up – there was a 44% reduction of risk associated with eating chocolate up to once a week. The authors of this study cautioned that chocolate is not a health food, being high in sugars and fats. However, there are healthy ways to eat it. Buy unsweetened cocoa powder (Green and Black is organic and fair trade) and put it in a shake, sweetened with a date or two, pomegranate concentrate, banana, xylitol or stevia. Mash a banana and some peanut butter, add unsweetened cocoa powder, and eat it right away, or put it on toast.
Here’s another benefit – researchers at the University of Barcelona put 47 men and women (age 55 and older) on diets including 1/4th cup unsweetened cocoa powder and skim milk , to be taken twice a day, and found, after a month, that those who drank cocoa had lower levels of inflammatory markers associated with heart disease, and significantly higher HDL cholesterol (the good kind). People sensitive to caffeine should be careful with these amounts of cocoa, as they give a stimulant effect.
Dear readers – I hope your spirits are rising with the sun and the wonderful green plants in your gardens and all around you.
Sadja Greenwood, MD,MPH - back issues at on this blog. Leave me a message!
Researchers at the University of Copenhagen have just published an important paper - explaining the mechanisms by which vitamin D helps our immune systems fight off viral and bacterial infections. T cells, the cells that detect and kill foreign pathogens must be triggered into action by vitamin D. When the T cell meets a clump of bacteria or viruses, it extends a signaling device - an antenna - known as a vitamin D receptor. If it finds enough vitamin D in the blood, it is transformed into a ‘killer’ cell that will attack and destroy all cells carrying traces of a foreign pathogen, or into a ‘helper’ call that assist the immune system in acquiring ‘memory’. This memory enables the immune system to recognize the pathogen at the next encounter and launch an enhanced response. If vitamin D blood levels are low, T cells are less likely to be transformed into killer or helper cells.
Prior studies have shown that people with higher blood levels of vitamin D are less likely to get respiratory infections. The Copenhagen group has found a mechanism that may explain this. Many local residents suffered from prolonged colds and coughs this winter – getting adequate D is good preventive medicine and may help from now on..
We are heading into summer and the sun is back – so you can get D from safe sun exposure as well as from pills. While the majority of dermatologists discourage exposing skin to sunlight without sunscreen of 15 spf or higher, a few say that 10 minutes a day of exposure of the arms, legs and back is safe and can result in good levels of vitamin D being formed. Avoid sun exposure on your face by wearing sunscreen and a hat, because of skin damage and wrinkles. Get a blood level of 25 hydroxy vitamin D at the clinic, and aim for 35-40 ng/ml by taking vitamin D3 pills as well as safe sun exposure. Most doctors are now suggesting 1000-2000 IU of D daily in pill form.
A recent study from the University of South Carolina, funded by the National Institutes of Health, showed that pregnant women who took 4000 IU of vitamin D daily, starting at three months of pregnancy, had half the usual risk of premature delivery and ‘small for dates’ babies, and a 25% lower risk of respiratory infections, vaginal infections and gum problems. The pregnant women also had less diabetes, high blood pressure and ‘eclampsia’ - a dangerous complication. The university is now studying extra vitamin D for nursing mothers. (If you are pregnant or nursing, check with your doctor!)
Chocolate
In a previous column on chocolate, I wrote that chocolate increases the amount of nitric oxide (NO) in the body. . NO is a gaseous ‘signaling molecule’ that crosses membranes and freely diffuses between cells. It signals the muscular coating around arteries to relax, thus improving blood flow and lowering blood pressure. Another protective effect of NO is its inhibition of blood clotting and the adhesion of white blood cells to the lining of blood vessels. These findings tie in with a joint Swedish-US study that showed that heart attack patients who had eaten chocolate at least twice a week during the year before their attack were 66% less likely to die at that time from cardiac causes. Over the following 8 years, the risk of cardiac mortality went down as chocolate consumption went up – there was a 44% reduction of risk associated with eating chocolate up to once a week. The authors of this study cautioned that chocolate is not a health food, being high in sugars and fats. However, there are healthy ways to eat it. Buy unsweetened cocoa powder (Green and Black is organic and fair trade) and put it in a shake, sweetened with a date or two, pomegranate concentrate, banana, xylitol or stevia. Mash a banana and some peanut butter, add unsweetened cocoa powder, and eat it right away, or put it on toast.
Here’s another benefit – researchers at the University of Barcelona put 47 men and women (age 55 and older) on diets including 1/4th cup unsweetened cocoa powder and skim milk , to be taken twice a day, and found, after a month, that those who drank cocoa had lower levels of inflammatory markers associated with heart disease, and significantly higher HDL cholesterol (the good kind). People sensitive to caffeine should be careful with these amounts of cocoa, as they give a stimulant effect.
Dear readers – I hope your spirits are rising with the sun and the wonderful green plants in your gardens and all around you.
Sadja Greenwood, MD,MPH - back issues at on this blog. Leave me a message!
Tuesday, April 27, 2010
Methamphetamine – What YOU can do to stop the labs
We used to worry about meth labs in West Marin, even in Bolinas, picturing a cluttered house stocked with tubing, tanks of explosive chemicals, and a stove with bubbling beakers of a toxic brew. It’s gotten a lot simpler in recent years. Meth is now made in cars. There is a faster, cheaper and simpler method of making small amounts of meth. The ingredients – pills with the decongestant pseudoephedrine (Sudafed) and household chemicals are shaken in a 2 quart soda bottle. No flame is required. The back seat of a car or a bathroom stall are the new makeshift labs. The batches of meth are much smaller, so the addicts who make them are harder to apprehend. According to the NYTimes (4/15/10) roadsides throughout the country are littered with discarded pop bottles and chemicals from these car labs. Cleanup is dangerous and time-consuming, and addicts in cars are hard to apprehend. They are also very dangerous drivers.
The basis for meth production is pseudoephedrine, made in labs in Mexico, China and other countries, often from petroleum-based compounds. The chemical comes into the country illegally. However, most of the new car-based labs use pseudoephedrine pills known as Sudafed, Actifed or Contac. In California, these drugs are no longer directly available over the counter, and a limited amount is sold at any one time. However, drug addicts and dealers employ ‘smurfers’ - people who travel to various pharmacies, using different names, to buy as much Sudafed as possible
States are trying out different techniques to stop the new car labs. Oregon has gone the farthest, with a 2006 law that makes medicines with pseudoephedrine available only with a prescription. The state has seen a marked decrease in seizures of meth labs and in property crime,. Identity theft and child abuse are also linked to meth use. A similar law has been proposed in California, opposed by drug companies and chain drug stores. Oregon’s Senator Ron Wyden has introduced a bill in the US Senate called the Meth Labs Elimination Act, which would take Oregon’s law nationwide. This proposed legislation has been targeted and opposed by drug companies eager to protect their $500 million allergy and cold care business.
Sudafed and related drugs cause stimulation of the central nervous system, including sleeplessness, excitability, dizziness and anxiety. In certain people they can cause blood pressure elevation, a very rapid or irregular heart beat, and stroke.
There are safer ways to deal with nasal congestion due to colds or allergies. Work on eliminating allergens in your home. Rinse your nose with a solution of 4 ounces warm water, ¼ teaspoon salt and 1/8 teaspoon baking soda, using a bulb syringe or a neti pot. Alternatively, you can buy a Sinus Rinse kit in local pharmacies. Use an antihistamine such as Benadryl or Chlor-trimeton, being aware that these drugs can make you sleepy, or Claritin. Vitamin C in high doses is a natural antihistamine; many people take a gram of C every 3-4 hours when they have a runny nose due to a cold or allergy, and get relief without fatigue as a side effect.
But back to meth – here are some steps you can take for the safety of your family and the wider world. Call Jared Huffman, our assemblyman: 415-479-4920. Ask him to support the Wright bill, a measure that would require a prescription for drugs containing pseudoephedrine, which can be made into methamphetamine. Also call Mark Leno, our state senator, 479-6612, with the same message. Take your activism a step further and call Lynn Woolsey, our Congresswoman – 507-9554, and Senators Feinstein -393-0707, and Boxer – 403-0100. These are all local numbers. Ask these congresswomen to support Senator Ron Wyden’s bill to require a prescription for drugs containing pseudoephedrine.
Meth is not a benign recreational drug; it is a killer drug that threatens our youth and also our budgets. If you have any doubts about this, read Tweak, by Nic Sheff, a local youth whose life was profoundly disturbed by methamphetamine. Annual costs for meth detection, cleanup and health care in the US exceed $23 billion. It’s time to try what worked in Oregon to combat this drug.
Sadja Greenwood, MD, MPH - back issues on this blog.
The basis for meth production is pseudoephedrine, made in labs in Mexico, China and other countries, often from petroleum-based compounds. The chemical comes into the country illegally. However, most of the new car-based labs use pseudoephedrine pills known as Sudafed, Actifed or Contac. In California, these drugs are no longer directly available over the counter, and a limited amount is sold at any one time. However, drug addicts and dealers employ ‘smurfers’ - people who travel to various pharmacies, using different names, to buy as much Sudafed as possible
States are trying out different techniques to stop the new car labs. Oregon has gone the farthest, with a 2006 law that makes medicines with pseudoephedrine available only with a prescription. The state has seen a marked decrease in seizures of meth labs and in property crime,. Identity theft and child abuse are also linked to meth use. A similar law has been proposed in California, opposed by drug companies and chain drug stores. Oregon’s Senator Ron Wyden has introduced a bill in the US Senate called the Meth Labs Elimination Act, which would take Oregon’s law nationwide. This proposed legislation has been targeted and opposed by drug companies eager to protect their $500 million allergy and cold care business.
Sudafed and related drugs cause stimulation of the central nervous system, including sleeplessness, excitability, dizziness and anxiety. In certain people they can cause blood pressure elevation, a very rapid or irregular heart beat, and stroke.
There are safer ways to deal with nasal congestion due to colds or allergies. Work on eliminating allergens in your home. Rinse your nose with a solution of 4 ounces warm water, ¼ teaspoon salt and 1/8 teaspoon baking soda, using a bulb syringe or a neti pot. Alternatively, you can buy a Sinus Rinse kit in local pharmacies. Use an antihistamine such as Benadryl or Chlor-trimeton, being aware that these drugs can make you sleepy, or Claritin. Vitamin C in high doses is a natural antihistamine; many people take a gram of C every 3-4 hours when they have a runny nose due to a cold or allergy, and get relief without fatigue as a side effect.
But back to meth – here are some steps you can take for the safety of your family and the wider world. Call Jared Huffman, our assemblyman: 415-479-4920. Ask him to support the Wright bill, a measure that would require a prescription for drugs containing pseudoephedrine, which can be made into methamphetamine. Also call Mark Leno, our state senator, 479-6612, with the same message. Take your activism a step further and call Lynn Woolsey, our Congresswoman – 507-9554, and Senators Feinstein -393-0707, and Boxer – 403-0100. These are all local numbers. Ask these congresswomen to support Senator Ron Wyden’s bill to require a prescription for drugs containing pseudoephedrine.
Meth is not a benign recreational drug; it is a killer drug that threatens our youth and also our budgets. If you have any doubts about this, read Tweak, by Nic Sheff, a local youth whose life was profoundly disturbed by methamphetamine. Annual costs for meth detection, cleanup and health care in the US exceed $23 billion. It’s time to try what worked in Oregon to combat this drug.
Sadja Greenwood, MD, MPH - back issues on this blog.
Monday, April 5, 2010
Biological Exuberance; a new view of animal homosexuality
In his 1999 book Biological Exuberance – Animal Homosexuality and Natural Diversity – the biologist Bruce Bagemihl writes about same-
sex behaviors in a wide variety of primates, other mammals and in many bird species, explaining homosexual courtship, affection, sex, pair bonding and parenting. Same-sex behavior has been documented in over 450 species of animals; biologists point out that only a fraction of the more than a million species known to exist have been studied in any depth, so the number may be far larger. Bagemihl writes that western science has overstressed the importance of heterosexual sex for passing on genes and failed to notice many other kinds of sexual behavior – such as same sex mounting, necking (among male giraffes), oral sex and masturbation- mutual and solo.
Bonobos – pygmy chimpanzees (with whom we share over 99% of our genes) - are predominantly bisexual; females and males have frequent hetero and same-sex contact with each other, including with juveniles. Females also have sex during their pregnancies. Clearly their ‘exuberant’ sexual behavior has meanings beyond reproduction – anthropologists see it as beneficial to the group by creating tribal cohesion and preventing fights over food. These animals truly do make love not war.
Bagemihl points out that western science has attempted to explain animal homosexuality for over two hundred years but has had problems explaining behavior that is non-reproductive. However, from the point of view of biological exuberance, natural systems are driven as much by abundance as by limitations and practicality. Seen in this light, homosexuality and non-reproductive heterosexuality are “expected occurrences” – they are one manifestation of an overall “extravagance” of biological systems that has many other expressions.
Bagemihl. 1999. (Think of the peacock’s tail.)
In 2006, the Natural History Museum in Oslo opened the first-ever museum exhibition dedicated to gay animals. The exhibit , titled Against Nature?, showed photographs of the more than 1500 species (their count)where homosexuality has been observed – from insects to mammals. The curators stated that a greater understanding of how extensive and common this behavior is among animals could help to demystify homosexuality among people. You can see a few of the outstanding photographs of this exhibit by going to google : Against Nature? Exhibition in Oslo.
In today’s New York Times Magazine, April 4, 2010, the article The love that Dare Not Squawk its Name concerns new studies on animal homosexuality, mostly among seabirds. Careful observation of the Laysan Albatross, who nest in Hawaii, reveals that a third of nesting pairs are made up of two females. One or both mate briefly with a male and then return to their female nest-mate, with whom they may bond for many years. Taking off from Bagemihl’s theories, scientists are thinking that homosexuality must be seen as having different ‘purposes’ or manifestations in each species - it is a byproduct of reproductive sex, but cannot easily be explained by our current Darwinian model. New thinking is needed about the possible benefits of homosexuals to the family or the group, and also about homosexuality and bisexuality being a by-product of exuberant desire for sexual play.
Scientists studying animal sexual behavior have generally been careful not to extrapolate their findings to human society, but of course their findings have had an impact on the wider world. After publishing, the authors have been reviled by homophobes and cheered by many liberals and the GLBT community. The culture wars go on – and will undoubtedly be affected by new findings from other animals.
Sadja Greenwood, MD – back issues on this blog
sex behaviors in a wide variety of primates, other mammals and in many bird species, explaining homosexual courtship, affection, sex, pair bonding and parenting. Same-sex behavior has been documented in over 450 species of animals; biologists point out that only a fraction of the more than a million species known to exist have been studied in any depth, so the number may be far larger. Bagemihl writes that western science has overstressed the importance of heterosexual sex for passing on genes and failed to notice many other kinds of sexual behavior – such as same sex mounting, necking (among male giraffes), oral sex and masturbation- mutual and solo.
Bonobos – pygmy chimpanzees (with whom we share over 99% of our genes) - are predominantly bisexual; females and males have frequent hetero and same-sex contact with each other, including with juveniles. Females also have sex during their pregnancies. Clearly their ‘exuberant’ sexual behavior has meanings beyond reproduction – anthropologists see it as beneficial to the group by creating tribal cohesion and preventing fights over food. These animals truly do make love not war.
Bagemihl points out that western science has attempted to explain animal homosexuality for over two hundred years but has had problems explaining behavior that is non-reproductive. However, from the point of view of biological exuberance, natural systems are driven as much by abundance as by limitations and practicality. Seen in this light, homosexuality and non-reproductive heterosexuality are “expected occurrences” – they are one manifestation of an overall “extravagance” of biological systems that has many other expressions.
Bagemihl. 1999. (Think of the peacock’s tail.)
In 2006, the Natural History Museum in Oslo opened the first-ever museum exhibition dedicated to gay animals. The exhibit , titled Against Nature?, showed photographs of the more than 1500 species (their count)where homosexuality has been observed – from insects to mammals. The curators stated that a greater understanding of how extensive and common this behavior is among animals could help to demystify homosexuality among people. You can see a few of the outstanding photographs of this exhibit by going to google : Against Nature? Exhibition in Oslo.
In today’s New York Times Magazine, April 4, 2010, the article The love that Dare Not Squawk its Name concerns new studies on animal homosexuality, mostly among seabirds. Careful observation of the Laysan Albatross, who nest in Hawaii, reveals that a third of nesting pairs are made up of two females. One or both mate briefly with a male and then return to their female nest-mate, with whom they may bond for many years. Taking off from Bagemihl’s theories, scientists are thinking that homosexuality must be seen as having different ‘purposes’ or manifestations in each species - it is a byproduct of reproductive sex, but cannot easily be explained by our current Darwinian model. New thinking is needed about the possible benefits of homosexuals to the family or the group, and also about homosexuality and bisexuality being a by-product of exuberant desire for sexual play.
Scientists studying animal sexual behavior have generally been careful not to extrapolate their findings to human society, but of course their findings have had an impact on the wider world. After publishing, the authors have been reviled by homophobes and cheered by many liberals and the GLBT community. The culture wars go on – and will undoubtedly be affected by new findings from other animals.
Sadja Greenwood, MD – back issues on this blog
Tuesday, March 30, 2010
Magnesium - for your bones, energy and brain
Magnesium is in the center of the chlorophyll molecule – just as iron is in hemoglobin. How impressive is that!
Magnesium is abundant in green vegetables (think chlorophyll), beans, whole grains, nuts, edible seeds such as pumpkin and sunflower, bananas, chocolate and many other unrefined plant foods. How can it be that a recent report from the US Department of Agriculture indicated that only 32% of us were getting adequate magnesium in our diet? Perhaps this is because we are not following Michael Pollan’s rule “If it came from a plant, eat it; if it was made in a plant, don’t.” A lot of us are filling up on things our ancestors would not recognize as food.
Bones: Magnesium is stored in bones; if there is not enough, bones become more brittle. A study from Tufts University of 900 elderly men and women found higher dietary magnesium intakes were associated with increased bone mineral density at the hip. Eating an unrefined plant based diet gives abundant magnesium as well as potassium, and will help bone strength by creating a more alkaline urine, thereby minimizing calcium loss.
Energy: The body provides energy for all metabolic processes by transforming carbohydrates and fats into a molecule called ATP, which exists as a complex with magnesium. A study from the Agricultural Research Service in North Dakota showed that people with inadequate levels of magnesium need more oxygen during exercise, and tire more quickly, than those with adequate levels.
Heart: Magnesium helps to maintain a normal heart rhythm. Magnesium supplements are sometimes suggested by cardiologists for people with intermittent atrial fibrillation or with cardiac failure. Studies have shown that a high dietary intake of magnesium (lots of unrefined plant food) may decrease blood pressure. This kind of diet is also rich in potassium and calcium, so it is difficult to sort out the factors involved.
Brain: An international study Tsinghua University in Beijing, University of Toronto, MIT, and Tel Aviv University showed that increased levels of magnesium in the brain enhanced learning and memory (in rats). The researchers used a new supplement that passed the blood-brain barrier and entered the brain. While this supplement is not available, they stated that people should get their magnesium from dietary sources – noting that half of all people in industrialized countries have magnesium deficiencies.. A better, plant-based diet may delay the cognitive impairment of aging.
Getting Enough Magnesium (Mg) It’s easy to get plenty of magnesium by eating green vegetables, beans, nuts, seeds and whole grains. Taking Mg as a supplement can be dangerous for people with kidney disease – especially for older people - so check with your doctor. The Institute of Medicine has set a ‘tolerable upper intake’ for Mg pills at 350 mg/day, and many women take that amount with their calcium supplements. Higher levels can cause diarrhea and gastrointestinal discomfort. Magnesium citrate is commonly used as a safe supplement in sensible doses. Two forms of Mg are laxatives and should not be taken regularly – magnesium sulfate (Epsom salts) and magnesium hydroxide (Milk of Magnesia).. Final word – here's another reason to go for the greens!
Sadja Greenwood MD, MPH Back issues on this blog
Magnesium is abundant in green vegetables (think chlorophyll), beans, whole grains, nuts, edible seeds such as pumpkin and sunflower, bananas, chocolate and many other unrefined plant foods. How can it be that a recent report from the US Department of Agriculture indicated that only 32% of us were getting adequate magnesium in our diet? Perhaps this is because we are not following Michael Pollan’s rule “If it came from a plant, eat it; if it was made in a plant, don’t.” A lot of us are filling up on things our ancestors would not recognize as food.
Bones: Magnesium is stored in bones; if there is not enough, bones become more brittle. A study from Tufts University of 900 elderly men and women found higher dietary magnesium intakes were associated with increased bone mineral density at the hip. Eating an unrefined plant based diet gives abundant magnesium as well as potassium, and will help bone strength by creating a more alkaline urine, thereby minimizing calcium loss.
Energy: The body provides energy for all metabolic processes by transforming carbohydrates and fats into a molecule called ATP, which exists as a complex with magnesium. A study from the Agricultural Research Service in North Dakota showed that people with inadequate levels of magnesium need more oxygen during exercise, and tire more quickly, than those with adequate levels.
Heart: Magnesium helps to maintain a normal heart rhythm. Magnesium supplements are sometimes suggested by cardiologists for people with intermittent atrial fibrillation or with cardiac failure. Studies have shown that a high dietary intake of magnesium (lots of unrefined plant food) may decrease blood pressure. This kind of diet is also rich in potassium and calcium, so it is difficult to sort out the factors involved.
Brain: An international study Tsinghua University in Beijing, University of Toronto, MIT, and Tel Aviv University showed that increased levels of magnesium in the brain enhanced learning and memory (in rats). The researchers used a new supplement that passed the blood-brain barrier and entered the brain. While this supplement is not available, they stated that people should get their magnesium from dietary sources – noting that half of all people in industrialized countries have magnesium deficiencies.. A better, plant-based diet may delay the cognitive impairment of aging.
Getting Enough Magnesium (Mg) It’s easy to get plenty of magnesium by eating green vegetables, beans, nuts, seeds and whole grains. Taking Mg as a supplement can be dangerous for people with kidney disease – especially for older people - so check with your doctor. The Institute of Medicine has set a ‘tolerable upper intake’ for Mg pills at 350 mg/day, and many women take that amount with their calcium supplements. Higher levels can cause diarrhea and gastrointestinal discomfort. Magnesium citrate is commonly used as a safe supplement in sensible doses. Two forms of Mg are laxatives and should not be taken regularly – magnesium sulfate (Epsom salts) and magnesium hydroxide (Milk of Magnesia).. Final word – here's another reason to go for the greens!
Sadja Greenwood MD, MPH Back issues on this blog
Sunday, March 21, 2010
Important Supplements
IMPORTANT SUPPLEMENTS
Dear readers: this is a summary of a talk I gave at Commonweal on March 7, 2010. Below are some suggested supplements that may help to give you maximum health. However, eating a good diet is the first key to health. Here in West Marin we are blessed to have great organic farmers giving us wonderful vegetables and fruits. Have these every day, along with local diary products and eggs, and small amounts of poultry, fish and meat. Walk, run or bike - spring is on its way. And remember to give thanks to your local farmers, especially organic farmers, for their hard work and provisions.
WOMEN 18-50
*Multivitamin (for folic acid) in case of pregnancy. Folic acid helps prevent birth defects. Multis should contain iron because of menstrual blood loss.
*Calcium - 600-1000 mg daily – to get 1200 mg from pills and diet. Calcium helps bone strength and may help with premenstrual tension.
*Magnesium 300 – 350 mg daily. Magnesium helps bone strength and has numerous positive effects on the body.
*Vitamin D – 1000 – 2000 IU – or enough to keep blood level of 25 hydroxy vitamin D 35 – 40 ng/ml. People with darker skin may need more D to get to these levels. Vitamin D helps with bone strength, prevention of infection and cancer and keeps your brain sharp.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule – or eat fish 2-3 times a week. The omega-3 fatty acids in fish oil help your heart and are important for your brain and mood.
*Probiotic on arising – these contain beneficial bacteria that help your immune system fight off colds, and infections of the vagina and bladder
WOMEN OVER 50
*Multivitamin without iron – if diet is haphazard
*Calcium and magnesium as above
*Vitamin D, Vitamin C, Probiotic -the same as for women under 50.
*Fish Oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500pg/ml is desirable. As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
MEN 18-50
*Multivitamin without iron–if diet is haphazard
*Vitamin D – 1000 IU -2000- or enough to keep blood level of 25 hydroxy vitamin D 35 - 40 ng/ml. People with darker skin may need more D to get to these levels.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule - or eat fish 2-3 times a week
*Probiotic on arising
MEN OVER 50
*Multivitamin without iron–if diet is haphazard
*Vitamin D , Vitamin C, Probiotic, the same as for men under 50
*Fish oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500 pg/ml is desirable
As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
Sadja Greenwood, MD, MPH back issues on this blog
Dear readers: this is a summary of a talk I gave at Commonweal on March 7, 2010. Below are some suggested supplements that may help to give you maximum health. However, eating a good diet is the first key to health. Here in West Marin we are blessed to have great organic farmers giving us wonderful vegetables and fruits. Have these every day, along with local diary products and eggs, and small amounts of poultry, fish and meat. Walk, run or bike - spring is on its way. And remember to give thanks to your local farmers, especially organic farmers, for their hard work and provisions.
WOMEN 18-50
*Multivitamin (for folic acid) in case of pregnancy. Folic acid helps prevent birth defects. Multis should contain iron because of menstrual blood loss.
*Calcium - 600-1000 mg daily – to get 1200 mg from pills and diet. Calcium helps bone strength and may help with premenstrual tension.
*Magnesium 300 – 350 mg daily. Magnesium helps bone strength and has numerous positive effects on the body.
*Vitamin D – 1000 – 2000 IU – or enough to keep blood level of 25 hydroxy vitamin D 35 – 40 ng/ml. People with darker skin may need more D to get to these levels. Vitamin D helps with bone strength, prevention of infection and cancer and keeps your brain sharp.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule – or eat fish 2-3 times a week. The omega-3 fatty acids in fish oil help your heart and are important for your brain and mood.
*Probiotic on arising – these contain beneficial bacteria that help your immune system fight off colds, and infections of the vagina and bladder
WOMEN OVER 50
*Multivitamin without iron – if diet is haphazard
*Calcium and magnesium as above
*Vitamin D, Vitamin C, Probiotic -the same as for women under 50.
*Fish Oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500pg/ml is desirable. As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
MEN 18-50
*Multivitamin without iron–if diet is haphazard
*Vitamin D – 1000 IU -2000- or enough to keep blood level of 25 hydroxy vitamin D 35 - 40 ng/ml. People with darker skin may need more D to get to these levels.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule - or eat fish 2-3 times a week
*Probiotic on arising
MEN OVER 50
*Multivitamin without iron–if diet is haphazard
*Vitamin D , Vitamin C, Probiotic, the same as for men under 50
*Fish oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500 pg/ml is desirable
As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
Sadja Greenwood, MD, MPH back issues on this blog
Sunday, January 24, 2010
Folic acid: an essential B vitamin with a warning on overdose
Folate is the naturally occurring form of vitamin B9, while folic acid is the synthesized form. This vitamin is essential in the synthesis and repair of DNA, in the production of red and white blood cells, in the synthesis of important amino acids, and in any period of rapid cell growth, such as childhood and pregnancy.
The urgent need for Folate in pregnancy Neural tube defects are among the most dreaded birth defects, affecting 1 in 1500 births in the US today. The baby is born without a major portion of its brain and skull (and dies shortly after birth) or with incomplete closure of the spinal cord in the back, leading to some degree of paralysis, pain, and problems with bowel and bladder function. Insufficient folate in the diet (along with genetic and unknown factors) plays a role in this problem, and supplementation of the mother’s diet can decrease the incidence of neural tube defects by more than 70%. The folic acid supplement, as well as adequate dietary intake of folate, should start even before the beginning of pregnancy, as the neural tube starts developing in the first month. It is extremely important for young women to take a multivitamin containing 400 micrograms (mcg) of folic acid on a regular basis; even if she does not plan to become pregnant (at least 50% of pregnancies are unplanned; in celibate or lesbian women the multi will also help with a possibly haphazard diet.) More folate is needed during pregnancy and lactation. Because not all girls and young women take vitamins, the FDA mandated the fortification of refined grain products (white flour, pasta, breakfast cereals) with folic acid in 1998. It is estimated that young women get about 100 mcg a day of folic acid from fortified cereal grains – which is an improvement, but insufficient. An excellent diet and/or a multivitamin is still important. Studies show an approximate 50% reduction in neural tube defects in the US since fortification in 1998. Similar programs of fortification have taken place in Costa Rica and many European countries. Other problems in pregnancy, such as fetal cleft lip, premature delivery and serious bleeding at delivery from placental detachment, have been associated with folate deficiency. See http://www.nytimes.com/2010/01/03/opinion/03kristof.html for Nicolas Kristof’s opinion page article on the benefits of micronutrient enrichment of foods in Honduras and elsewhere.
Homocysteine: Homocysteine is an amino acid that used to be associated with higher rates of heart disease amd stroke; it can be lowered by conversion into methionine (another amino acid) by folic acid, vitamins B6 and B12. However, studies from two Canadian Universities in 2006 showed that lowering homocysteine levels with these B vitamins did not decrease the risk of heart attack or death from heart disease, but did significantly decrease the risk of stroke. Studies also show that lowering homocysteine levels with B vitamins in people with former strokes lowers their risk of hip fractures.
Anemia: People with a low intake of folate from food, or with chronic alcoholism, can develop a kind of anemia characterized by large, malformed red blood cells. This anemia is akin to ‘pernicious anemia’ related to vitamin B12 deficiency, and can have serious consequences. Medical care is essential.
Cancer: There is growing controversy over the effects of giving high dose folic acid supplements to prevent cancer or other diseases, since recent clinical trials have shown an increase in lung cancer and polyps of the colon. Animal experiments show that small amounts of folic acid supplements can decrease cancer risk, and high amounts can increase it. However, no amount of folate in foods is dangerous and studies show a decreased cancer risk, including breast cancer, among those with the highest dietary intakes.
Foods containing folate: All forms of green leafy vegetables, broccoli, avocado, asparagus, peas, beans of all kinds, lentils, peanuts, wheat germ, oranges and other citrus fruits, and many other whole foods contain folate. You will benefit from folate by making vegetables and fruits the center of your diet. Cooking can destroy folate, so it is best to steam or stir fry vegetables lightly, or cook them in a microwave. Avoid boiling in abundant water.
What’s the bottom line with folate and folic acid supplements?
Keep eating as many vegetables and fruits as possible, and include raw salads in your daily fare. You will be ingesting plenty of folate, which is a very good thing. Young women who might become pregnant should take a daily multi with 400 mcg of folic acid and special vitamins during pregnancy. Adult multivitamins with 400 mcg of folic acid should be taken by people with high risk of stroke or a prior stroke, and by those dependent on alcohol. For other adults, a multi is probably safe, if it contains no more than 400 mcg of folic acid. Who said it would be simple?
Sadja Greenwood, MD, MPH past issues on this blog
The urgent need for Folate in pregnancy Neural tube defects are among the most dreaded birth defects, affecting 1 in 1500 births in the US today. The baby is born without a major portion of its brain and skull (and dies shortly after birth) or with incomplete closure of the spinal cord in the back, leading to some degree of paralysis, pain, and problems with bowel and bladder function. Insufficient folate in the diet (along with genetic and unknown factors) plays a role in this problem, and supplementation of the mother’s diet can decrease the incidence of neural tube defects by more than 70%. The folic acid supplement, as well as adequate dietary intake of folate, should start even before the beginning of pregnancy, as the neural tube starts developing in the first month. It is extremely important for young women to take a multivitamin containing 400 micrograms (mcg) of folic acid on a regular basis; even if she does not plan to become pregnant (at least 50% of pregnancies are unplanned; in celibate or lesbian women the multi will also help with a possibly haphazard diet.) More folate is needed during pregnancy and lactation. Because not all girls and young women take vitamins, the FDA mandated the fortification of refined grain products (white flour, pasta, breakfast cereals) with folic acid in 1998. It is estimated that young women get about 100 mcg a day of folic acid from fortified cereal grains – which is an improvement, but insufficient. An excellent diet and/or a multivitamin is still important. Studies show an approximate 50% reduction in neural tube defects in the US since fortification in 1998. Similar programs of fortification have taken place in Costa Rica and many European countries. Other problems in pregnancy, such as fetal cleft lip, premature delivery and serious bleeding at delivery from placental detachment, have been associated with folate deficiency. See http://www.nytimes.com/2010/01/03/opinion/03kristof.html for Nicolas Kristof’s opinion page article on the benefits of micronutrient enrichment of foods in Honduras and elsewhere.
Homocysteine: Homocysteine is an amino acid that used to be associated with higher rates of heart disease amd stroke; it can be lowered by conversion into methionine (another amino acid) by folic acid, vitamins B6 and B12. However, studies from two Canadian Universities in 2006 showed that lowering homocysteine levels with these B vitamins did not decrease the risk of heart attack or death from heart disease, but did significantly decrease the risk of stroke. Studies also show that lowering homocysteine levels with B vitamins in people with former strokes lowers their risk of hip fractures.
Anemia: People with a low intake of folate from food, or with chronic alcoholism, can develop a kind of anemia characterized by large, malformed red blood cells. This anemia is akin to ‘pernicious anemia’ related to vitamin B12 deficiency, and can have serious consequences. Medical care is essential.
Cancer: There is growing controversy over the effects of giving high dose folic acid supplements to prevent cancer or other diseases, since recent clinical trials have shown an increase in lung cancer and polyps of the colon. Animal experiments show that small amounts of folic acid supplements can decrease cancer risk, and high amounts can increase it. However, no amount of folate in foods is dangerous and studies show a decreased cancer risk, including breast cancer, among those with the highest dietary intakes.
Foods containing folate: All forms of green leafy vegetables, broccoli, avocado, asparagus, peas, beans of all kinds, lentils, peanuts, wheat germ, oranges and other citrus fruits, and many other whole foods contain folate. You will benefit from folate by making vegetables and fruits the center of your diet. Cooking can destroy folate, so it is best to steam or stir fry vegetables lightly, or cook them in a microwave. Avoid boiling in abundant water.
What’s the bottom line with folate and folic acid supplements?
Keep eating as many vegetables and fruits as possible, and include raw salads in your daily fare. You will be ingesting plenty of folate, which is a very good thing. Young women who might become pregnant should take a daily multi with 400 mcg of folic acid and special vitamins during pregnancy. Adult multivitamins with 400 mcg of folic acid should be taken by people with high risk of stroke or a prior stroke, and by those dependent on alcohol. For other adults, a multi is probably safe, if it contains no more than 400 mcg of folic acid. Who said it would be simple?
Sadja Greenwood, MD, MPH past issues on this blog
Thursday, January 21, 2010
Selenium: Take a Supplement, or a Brazil Nut?
Selenium is an element that is essential in the human diet in small amounts, but toxic at high levels. All animals require selenium, since we evolved from the sea where it is abundant. Plants do not appear to require selenium for survival, but incorporate it into their structures. Edible plants contain differing amounts of selenium, as the element is found in varying amounts in rocks and soil throughout the world. The element is found in higher amounts where there were inland seas.
Thyroid hormone: While iodine is essential for the synthesis of thyroid hormone, a selenium dependent enzyme must be present to activate this hormone, which in turn regulates normal growth, development and metabolism.
Sperm development: a recent study from Vanderbilt University showed that a protein containing selenium is essential for normal sperm development and male fertility.
Viral Infection: selenium deficiency appears to enhance the virulence of some viral infections, by inducing mutations in the expression of some viral genes. In a region of China where soils are very low in selenium, young women and children develop a disease of the heart muscle; this seems to be worsened by a change in a common virus that affects the heart. Selenium supplementation can protect against this, but cannot reverse the damage to the heart muscle.
Cancer – a mixed picture: Chronic infection with viral hepatitis B or C increases the risk of liver cancer; selenium supplements given in China in an area with a high incidence of hepatitis B and liver cancer reduced the incidence of this cancer. Similar findings were seen in Taiwan. A study in Finland showed that low selenium status in creased the risk of lung cancer: the association was more pronounced in smokers. On the other hand, a prospective study of more than 60,000 female nurses in the US found no association between selenium levels and total cancer risk. The data on prostate cancer are confusing – several studies have shown lower selenium levels in men with prostate cancer, but a recent large study from the National Cancer Institute, following 295,344 men who were cancer free on enrollment, found that excessive multivitamin use (more than 7 times per week) increased the risk of fatal prostate cancer compared with never users. The positive association with prostate cancer and excessive multivitamin use was strongest in men with a family history of prostate cancer or in men who took supplemental selenium, zinc, or beta-carotene. Further studies are needed to understand whether selenium levels in the body are linked to prostate cancer, and several are underway. Selenium supplements (200 micrograms daily) increased the risk of squamous cell skin cancer in a study from Memorial Sloan-Kettering, and did not alter the incidence of basal cell skin cancers.
HIV/AIDS: Declining selenium levels are found in HIV infected people and are markers of disease progression and severity. A randomized control trial of HIV positive men and women from the University of Miami found that selenium supplements (200 micrograms a day) taken for 2 years significantly decreased the rates of hospitalization. A further study showed a decreased viral load and more CD4 cells with the same dose of selenium.. Proteins containing selenium negatively affect the replication of the AIDS virus. Many AIDS patients in the US take selenium supplements, and it is also used in some African countries/
Who needs selenium supplements? Based on the information currently available, it is wise for most people to get this trace element in their diet, and not from supplements. Supplemental selenium should be considered by people with HIV infections, and by those with severe gastrointestinal problems such as Crohn’s disease or surgical removal of part of the stomach or intestines.
Food Sources of Selenium: Organ meats, shellfish and other healthy (non-endangered) fish are the important sources of selenium in our diets. Whole grains are also important sources (avoid white flour and white rice), as are sunflower seeds, and other nuts. Whole grains grown in Nebraska and the Dakotas have high levels (but who knows the origin of the wheat in our daily bread?) Brazil nuts grown in areas of Brazil with selenium-rich soil may provide 50 to 100 mcg in one nut, which is an excellent daily amount for adults. However, Brazil nuts grown on selenium-poor soil may provide 10 times less – another ‘who knows?’ conundrum. Studies from New Zealand have shown that the selenium in Brazil nuts improves serum selenium levels as effectively as supplements. My final conclusion from all this is that adults can benefit from a daily Brazil nut! You can give a few Brazil nuts a week to children over age 9. Good news - it seems that the cultivation of Brazil nuts will improve conditions in the rainforests of Brazil; the nut is not suitable for growth in plantations and can only grow in the rainforest itself.
Sadja Greenwood, MD back issues onsadjascolumns.blogspot.com
Thyroid hormone: While iodine is essential for the synthesis of thyroid hormone, a selenium dependent enzyme must be present to activate this hormone, which in turn regulates normal growth, development and metabolism.
Sperm development: a recent study from Vanderbilt University showed that a protein containing selenium is essential for normal sperm development and male fertility.
Viral Infection: selenium deficiency appears to enhance the virulence of some viral infections, by inducing mutations in the expression of some viral genes. In a region of China where soils are very low in selenium, young women and children develop a disease of the heart muscle; this seems to be worsened by a change in a common virus that affects the heart. Selenium supplementation can protect against this, but cannot reverse the damage to the heart muscle.
Cancer – a mixed picture: Chronic infection with viral hepatitis B or C increases the risk of liver cancer; selenium supplements given in China in an area with a high incidence of hepatitis B and liver cancer reduced the incidence of this cancer. Similar findings were seen in Taiwan. A study in Finland showed that low selenium status in creased the risk of lung cancer: the association was more pronounced in smokers. On the other hand, a prospective study of more than 60,000 female nurses in the US found no association between selenium levels and total cancer risk. The data on prostate cancer are confusing – several studies have shown lower selenium levels in men with prostate cancer, but a recent large study from the National Cancer Institute, following 295,344 men who were cancer free on enrollment, found that excessive multivitamin use (more than 7 times per week) increased the risk of fatal prostate cancer compared with never users. The positive association with prostate cancer and excessive multivitamin use was strongest in men with a family history of prostate cancer or in men who took supplemental selenium, zinc, or beta-carotene. Further studies are needed to understand whether selenium levels in the body are linked to prostate cancer, and several are underway. Selenium supplements (200 micrograms daily) increased the risk of squamous cell skin cancer in a study from Memorial Sloan-Kettering, and did not alter the incidence of basal cell skin cancers.
HIV/AIDS: Declining selenium levels are found in HIV infected people and are markers of disease progression and severity. A randomized control trial of HIV positive men and women from the University of Miami found that selenium supplements (200 micrograms a day) taken for 2 years significantly decreased the rates of hospitalization. A further study showed a decreased viral load and more CD4 cells with the same dose of selenium.. Proteins containing selenium negatively affect the replication of the AIDS virus. Many AIDS patients in the US take selenium supplements, and it is also used in some African countries/
Who needs selenium supplements? Based on the information currently available, it is wise for most people to get this trace element in their diet, and not from supplements. Supplemental selenium should be considered by people with HIV infections, and by those with severe gastrointestinal problems such as Crohn’s disease or surgical removal of part of the stomach or intestines.
Food Sources of Selenium: Organ meats, shellfish and other healthy (non-endangered) fish are the important sources of selenium in our diets. Whole grains are also important sources (avoid white flour and white rice), as are sunflower seeds, and other nuts. Whole grains grown in Nebraska and the Dakotas have high levels (but who knows the origin of the wheat in our daily bread?) Brazil nuts grown in areas of Brazil with selenium-rich soil may provide 50 to 100 mcg in one nut, which is an excellent daily amount for adults. However, Brazil nuts grown on selenium-poor soil may provide 10 times less – another ‘who knows?’ conundrum. Studies from New Zealand have shown that the selenium in Brazil nuts improves serum selenium levels as effectively as supplements. My final conclusion from all this is that adults can benefit from a daily Brazil nut! You can give a few Brazil nuts a week to children over age 9. Good news - it seems that the cultivation of Brazil nuts will improve conditions in the rainforests of Brazil; the nut is not suitable for growth in plantations and can only grow in the rainforest itself.
Sadja Greenwood, MD back issues onsadjascolumns.blogspot.com
Wednesday, January 13, 2010
Is there a Supreme Bean?
Go to Health: Is there a Supreme Bean?
Some insist that it’s coffee, but for many it’s the soybean, which nourishes hungry people throughout the world; its balance of essential amino acids makes soy a plant protein as valuable as eggs or meat. Soy has been grown in China for some 5000 years, to enrich the soil (like other beans it has bacteria on its roots that fix nitrogen), and for human consumption.
Heart Disease Prevention: Following studies showing significant decreases in serum cholesterol, LDL cholesterol (the ‘bad’ kind) and triglycerides, the FDA granted a health claim for soy in 1999: “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” HDL, (‘good cholesterol’) did not increase. Recently, new studies have challenged the ‘heart healthy’ claim for soy protein per se, but concede that soy milk, tofu, soy nuts and some soy burgers should be beneficial to heart health because of their polyunsaturated fats, fiber, vitamins and low content of saturated fat. The American Heart Association said: “Using these soy foods to replace foods high in animal protein that contain saturated fat and cholesterol may confer benefits to cardiovascular health.”
Breast Cancer: Genistein and daidzein (so called phytoestrogens, or plant estrogens) are substances in soy that are similar structurally to human estrogen but act differently in the human body. They have much lower biologic activity than human estrogens and in some cases may function as anti-estrogens. A recent study on breast cancer and soy from Vanderbilt University was encouraging. The researchers looked at 5000 Chinese women in Shanghai, ages 20 -75, who were breast cancer survivors. They found those who ate the most soy (15 grams or more of soy protein daily) had a 29% lower risk of dying than those who consumed the least (5 grams or less). A similar benefit appeared for breast cancer recurrence risk regardless of tamoxifen use. The benefits of soy increased up to 11 grams of soy protein daily, and then leveled off or reversed, so more was not necessarily better. The women ate mainly tofu and whole soy beans. The researchers warned that similar benefits can not be extrapolated to dietary supplements containing soy (pills, bars or foods containing isolated soy protein). The associations did not vary with menopausal status, cancer stage, or estrogen receptor status of a woman’s cancer.
Vitamin K2 & Hip Fracture: a recent study from the University of Tokyo School of Medicine showed that natto, a Japanese fermented soybean food, contains large amounts of Vitamin K2; there is increasing evidence that Vitamin K plays a positive role in bone strength and osteoporosis prevention. Serum concentrations of vitamin K2 were significantly higher in frequent natto eaters, and the incidence of hip fracture was correspondingly lower, in every prefecture of Japan.
Soybean foods in the US: Today about 90% of soybeans grown in the US are genetically modified to make the plant resistant to the herbicide Roundup. Ninety percent of these beans are turned into soy oil and defatted soy meal that is fed to chickens, turkeys and pigs. The abundance of soy meal, as well as corn, makes possible the new and very problematic industrial farming of these animals. The US, Brazil and Argentina are major growers and exporters of soybeans, and the Brazilian crop has been responsible for a considerable loss of rainforest. Some soybeans, including organic soybeans, made into human foods in the US are imported from Brazil and China, where organic standards may differ from ours. Most Silk soymilk is no longer organic; the company was bought over by Dean Foods and switched many of their products to “natural” rather than organic. Edensoy products are made from organic soybeans grown in the US; Westsoy, Wildwood and others also have organic soy products. If you care about this issue, read labels! To get the benefits of soy, nutritionists advise people to eat whole soy products, such as tofu, tempeh, soy milk and soy nuts, rather than manufactured foods containing isolated soy protein. Happy New Year, dear readers, and let us all appreciate the natural foods stores and organic farmers in West Marin.
Sadja Greenwood, MD, back issues at sadjascolumns.blogspot.com
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