Walnuts – Breast and Prostate Cancer:
Dr Elaine Hardman, at Marshall University School of Medicine in West Virginia, has been investigating diet and cancer for years. She noted that walnuts contain multiple ingredients that slow cancer growth, including omega-3 fatty acids, antioxidants, and phytosterols (healthy compounds in plants that are similar to cholesterol, and reduce cholesterol in humans). Hardman worked with mice that are genetically likely to develop breast cancer at high rates. She studied mice given walnuts during pregnancy through weaning, and then the pups were fed a walnut supplemented diet. These mice developed breast cancer at less than half the rate of a group on a typical lab-mouse diet. Additionally, the number of tumors and their sizes were smaller. Gene analysis showed that those on the walnut diet had different expression of genes associated with the breast cancers in mice and humans. The amount of walnuts fed to the rats would correspond to about 2 oz. daily in humans. One cup of walnut halves is about 3 1/2 ounces. Hardman also found that increases in omega-3 fatty acids did not fully account for the anti-cancer effect, and that tumor growth decreased when dietary vitamin E increased. Dietary vitamin E is found in nuts, sunflower seeds, spinach and other leafy vegetables, and many natural foods.
Dr. Paul Davis at UC Davis has studied the benefits of walnuts in mice genetically programmed to develop prostate cancer. When he compared 8 week pups given added walnuts to control pups given added soy oil, those in the walnut group had cancers 30-40% smaller. They also had reductions in several proteins that may increase cancer growth, including insulinlike growth factor-1. Davis said the amount of walnuts humans should eat to correspond to the mouse diet was about 2.4 ounces daily.
Walnuts also contribute to heart health, by decreasing LDL cholesterol, lowering the risk of clotting, and decreasing inflammation. Numerous studies have shown that they do not cause weight gain, but rather make people less hungry for other high-fat, sugary foods.
Cranberries- Blood vessel flexibility and infection prevention:
Researchers at Boston and Tufts Universities recently reported that people with heart disease (coronary artery disease) showed a decrease in the stiffness of the aorta after drinking double-strength cranberry juice. Blood vessel dilation and blood flow to the arms also improved, but in an uncontrolled pilot study. Subjects drank 16 ounces of a cranberry drink that was 54% cranberry juice daily. Authors of the study point out that the flavonoids in plant foods have multiple benefits. Flavonoids are plant pigments that that have anti-inflammatory, anti-microbial and anti-cancer activities. In the case of cranberries, the heart benefits are added to known anti-bacterial benefits. A recent study that looked at daily cranberry pills compared to antibiotics to prevent bladder infections in women. Those taking the antibiotic (Bactrim) had the fewest bladder infections, although the cranberry pills were also effective. However, women taking the antibiotic developed resistance to Bactrim and other antibiotics. Cranberries are believed to be helpful by preventing bacteria from sticking to the walls of the bladder and urethra and multiplying.
Rather than taking cranberry pills, it is probably better to drink the whole juice on a daily basis, for heart health (if you have narrowed arteries), or to prevent frequent bladder infections. Note – people on Coumadin should not drink cranberry juice without talking to their doctor – it can increase the risk of bleeding. For all other interested people, I suggest looking for an unsweetened cranberry concentrate, which you can usually find in health food stores. Mix it with water, add a little apple juice for sweetener or put it in your shake. Some people love its sour taste. Fall is coming, and whole cranberries will be in the market soon!
Sadja Greenwood, MD MPH back issues on this blog
Saturday, September 17, 2011
Wednesday, August 31, 2011
Go to Health: the link between fiber, overweight and cancer
You may be confused, and skeptical, about the importance of a high fiber diet. The connection between dietary fiber and a reduced risk of colon cancer has been disputed because of conflicting studies and differing measurements of dietary fiber. However, according to the American Institute for Cancer Research (AICR – a non-profit that fosters research on diet and cancer), a diet high in whole grains, fruits, legumes and vegetables is valuable to reduce both overweight and several cancers. AICR looked at over 7,000 studies worldwide, finding evidence that whole grains in the diet do lower the risk of colorectal cancer. In a large prospective cohort study, subjects who ate the most whole grains had a 20% lower risk of colorectal cancer than those who ate the least.
As readers know – whole grains include minimally processed wheat, spelt (an ancient variety of wheat) oats, rye, corn, barley, millet, quinoa and amaranth. When buying these grains as bread, crackers or pasta, it is important to read the label, and make sure that your product does not contain a deceptive sprinkle of whole grain but is 100% what you are looking for - the whole grain.
Foods high in fiber are relatively low in energy density; they contribute to a feeling of fullness and reduce the risk of overweight. Here is another way that whole grains prevent disease. Overweight is related to an increased risk of several cancers, including colon, uterine, breast (in women post menopause), esophagus, pancreas, gall bladder, liver, and kidney.
A study from Tufts University showed that the distribution of body fat varied with whole and refined grain intake. Subjects with the highest intake of whole grains had the lowest amount of deep abdominal fat – known as visceral adipose tissue. Around our waists and in our buttocks and thighs, fat lies under our skins, which we can feel by pinching ourselves gently. This fat poses less of a problem in normal-weight people. However, visceral fat lies inside the abdominal cavity, packed in between the stomach, liver, intestines and kidneys. This visceral fat has been shown to be a risk factor for insulin resistance, type 2 diabetes, cardiovascular disease and a shorter life. Visceral fat is associated with chronic inflammation in the body, and higher insulin levels – both linked to an increased risk of cancer. It is also linked to higher total and LDL cholesterol, and lower HDL (good) cholesterol.
Obviously, fat in the diet is essential – for the absorption of vitamins A, D, E and K from foods, for essential fatty acids like omega-3s, for taste, satiety and maintenance of stored energy reserves. Healthy fat intake is good, but having excess amounts of visceral fat is dangerous.
Here’s advice from Harvard Medical School on how to reduce visceral fat.
*Regular moderate intensity physical exercise – 30 to 60 minutes a day. This would include brisk walking, biking, and gym workouts. Check with your MD or NP before beginning a program if you have not been active.
*Reduce portion size and emphasize whole grains and lean protein over white flour, rich desserts, sugary food and drinks, and alcohol.
It’s that simple – in theory at least – and such a program will work. Many people welcome the help of a program such as Weight Watchers or Overeaters Anonymous to get started and keep going.
Marion Nestle, a professor in the Department of Nutrition at New York University and the author of many books on food and food policy, has a daily blog which you may enjoy: www.foodpolitics.com. She has short, humorous and cogent posts on the latest in food science, how to eat, and how to improve our food system.
Sadja Greenwood, MD, MPH – back issues on this blog
Saturday, August 13, 2011
Go to Health: Garlic
Garlic has been used by humans for over 4000 years; it originated as a wild plant in Central Asia and spread all over the world. It has been found in the tombs of Egyptian pharaohs dating back to 3200 B.C.E. Garlic is a rich source of organosulfur compounds, which are thought to be responsible for its aroma and flavor as well as its potential health benefits. Garlic has been found to inhibit bacteria, viruses and some types of fungus in the laboratory, but this has not been reliably shown in humans. Nevertheless, garlic supplements are among the best selling in the US today; I will try to explain the evidence behind its popularity as an herbal medicine. Its use in enhancing the flavor of food must be experienced: “and there was a cut of some roast…which was borne on Pegasus-wings of garlic beyond mundane speculation” C.S. Forester.
Heart Disease: Many randomized controlled trials have looked at the effect of garlic and garlic supplements on people with elevated cholesterol, LDL cholesterol and triglycerides. Some trials showed an improvement in 3 months, but no lasting effects by 6 months. However, most studies have shown that garlic supplements significantly decrease platelet clumping, which is a first step in the formation of blood clots. Because of this effect, people on blood thinners should talk to their doctors before taking garlic supplements. There is no solid evidence so far that garlic supplements reduce blood pressure or prevent the progression of plaque in the arteries, leading to heart attack or stroke. However, some studies do show benefits in these areas, and research continues.
Cancer of the stomach and colon: Studies from China, other Asian countries and Europe show that people eating raw or cooked garlic have a lower rate of cancers of the stomach, colon and rectum. However, the amount of garlic eaten, either raw or cooked, and the variable amount of vegetables also eaten made it difficult to be precise about rates of reduction, which were 30 to 50%. Aged garlic extract in high doses was also found to decrease the number of precancerous polyps in the colon. These are important benefits.
Effects of cooking: the organosulfur compounds that give garlic its beneficial effects can be inactivated by heat. The protective effects of garlic can be partially conserved by crushing or chopping garlic and letting it stand for 10 minutes before cooking. Powdered or dehydrated garlic is made from garlic cloves dried at low temperatures to prevent inactivation; the dried garlic is pulverized and made into tablets. The beneficial compounds vary greatly among commercial products – enteric coated tablets that pass the USP ‘allicin release test’ are likely to be the best. Garlic supplements are also made from fluid extracts, garlic oil and aged garlic extracts. In my opinion, the most beneficial way to use garlic for health and pleasure is to eat it raw in salad and cooked in many dishes. Follow the 10 minute rule for cooking – crush or chop garlic and let it stand for 10 minutes before cooking, to preserve its benefits.
Adverse Effects: Some people report gastrointestinal symptoms after eating garlic, some have allergic responses such as asthma, and some have skin rashes. Occasional cases of serious bleeding have been reported. However, these reactions are rare. For most of us, garlic is a strong, or subtle, delight.
There are many miracles in the world to be celebrated and, for me, garlic is the most deserving. Leo Buscaglia (the love doctor)
Sadja Greenwood, MD, MPH
Friday, July 29, 2011
Saving Health Care by taxing junk food?
IHOP Bacon ‘N Beef Cheeseburger has 1,250 calories, plus 620 for onion rings. The Cheesecake Factory Farmhouse Cheeseburger has 1,530 calories, 1900 with fries. A PB&C milkshake at Cold Stone has 2010 calories; it contains peanut butter, chocolate ice cream and milk, with 68 grams of saturated fat and 153 grams of sugar. Since the new health-care law mandates calorie count information on menus, starting in 2011, will this make a difference? Most fast-food chains now offer lower calorie choices – whether this is helping people make wiser choices is not yet clear.
As readers know, the ‘standard American diet’ (SAD) of fast food laden with sugar, fat and salt, is causing an epidemic of obesity, with resultant high rates of diabetes and its many complications. Mark Bittman, a well known food writer and New York Times columnist, analyzes the impact of taxing junk food on our health and health care costs in the July 24th edition of the NYTimes. His premise is that the food industry is interested in profits, not the public health, and that the federal government should establish a bold, national fix. Much of this column is based on Bittman’s ideas. I should add that I agree with him.
The Rudd Center for Food Policy and Obesity at Yale says that taxes become a significant force in changing buying habits for soda at about a penny an ounce. The average American consumes 44.7 gallons of sweetened sodas a year, and another 17 gallons of non-carbonated sweetened drinks. With a 20% tax in the price of sugary drinks, there would be an estimated 20% decrease in consumption, resulting in the prevention of obesity of 1,500,000 Americans (over 10 years) and 400,000 fewer cases of diabetes, saving about $30 billion dollars in health care costs. The money gained in taxes could be used to subsidize the purchase of staple foods like vegetables, whole grains, dried legumes and fruit. This is an essential part of the plan: making healthy foods available and affordable, bringing grocery stores into ‘food deserts’, teaching children and adults how to shop and cook, and supporting farmers markets and community gardens.
Soda taxes have been proposed in Philadelphia, San Francisco, and New York. France and Hungary are also proposing a tax on junk food, while Brazil is subsidizing produce for the poor in its ‘Zero Hunger ‘ program. The idea is gaining ground.
Currently, instead of taxing junk food, we are paying – with tax dollars - to support corn farmers whose corn is made into high-fructose corn syrup – used to sweeten soda! So far, efforts to change what Americans eat through education and persuasion have failed, partly due to the 4 billion spent annually on advertising by the fast-food industry. Bittman says that 86% of food ads seen by children are for foods high in sugar, fat and sodium. The percentage of obese children has tripled in the last 30 years, and of obese adults has more than doubled.
Efforts to tax certain foods will be opposed by those decrying the ’nanny -state’. However, we are faced with a health crisis with serious budgetary implications. Public health regulations have been very successful in other areas.
We now tax cigarettes over $2 per pack – a combination of state and federal excise taxes – and the US smoking rate has fallen from 40% to 20%. Although over 400,000 people still die each year from tobacco, the toll was twice as high before taxation. We have government mandates for seat belts and children’s safety car seats in most states, which are estimated to save over 15,000 lives each year. Government regulation of drinking water and food safety, driving speeds, and building codes have saved countless lives and reduced health care costs.
Here in West Marin we are tremendously lucky to have organic farmers, farmers’ markets and healthy produce. We also have great tasting water. We should all thank our farmers, eat more produce and drink fewer calories, whether it’s soda, sweetened bottled tea, or beer. OK, beer drinkers, I said less, not none! And – support a tax on sweetened soda if it comes around, as it will reduce your health care costs.
Sadja Greenwood, MD, MPH back issues on this blog
As readers know, the ‘standard American diet’ (SAD) of fast food laden with sugar, fat and salt, is causing an epidemic of obesity, with resultant high rates of diabetes and its many complications. Mark Bittman, a well known food writer and New York Times columnist, analyzes the impact of taxing junk food on our health and health care costs in the July 24th edition of the NYTimes. His premise is that the food industry is interested in profits, not the public health, and that the federal government should establish a bold, national fix. Much of this column is based on Bittman’s ideas. I should add that I agree with him.
The Rudd Center for Food Policy and Obesity at Yale says that taxes become a significant force in changing buying habits for soda at about a penny an ounce. The average American consumes 44.7 gallons of sweetened sodas a year, and another 17 gallons of non-carbonated sweetened drinks. With a 20% tax in the price of sugary drinks, there would be an estimated 20% decrease in consumption, resulting in the prevention of obesity of 1,500,000 Americans (over 10 years) and 400,000 fewer cases of diabetes, saving about $30 billion dollars in health care costs. The money gained in taxes could be used to subsidize the purchase of staple foods like vegetables, whole grains, dried legumes and fruit. This is an essential part of the plan: making healthy foods available and affordable, bringing grocery stores into ‘food deserts’, teaching children and adults how to shop and cook, and supporting farmers markets and community gardens.
Soda taxes have been proposed in Philadelphia, San Francisco, and New York. France and Hungary are also proposing a tax on junk food, while Brazil is subsidizing produce for the poor in its ‘Zero Hunger ‘ program. The idea is gaining ground.
Currently, instead of taxing junk food, we are paying – with tax dollars - to support corn farmers whose corn is made into high-fructose corn syrup – used to sweeten soda! So far, efforts to change what Americans eat through education and persuasion have failed, partly due to the 4 billion spent annually on advertising by the fast-food industry. Bittman says that 86% of food ads seen by children are for foods high in sugar, fat and sodium. The percentage of obese children has tripled in the last 30 years, and of obese adults has more than doubled.
Efforts to tax certain foods will be opposed by those decrying the ’nanny -state’. However, we are faced with a health crisis with serious budgetary implications. Public health regulations have been very successful in other areas.
We now tax cigarettes over $2 per pack – a combination of state and federal excise taxes – and the US smoking rate has fallen from 40% to 20%. Although over 400,000 people still die each year from tobacco, the toll was twice as high before taxation. We have government mandates for seat belts and children’s safety car seats in most states, which are estimated to save over 15,000 lives each year. Government regulation of drinking water and food safety, driving speeds, and building codes have saved countless lives and reduced health care costs.
Here in West Marin we are tremendously lucky to have organic farmers, farmers’ markets and healthy produce. We also have great tasting water. We should all thank our farmers, eat more produce and drink fewer calories, whether it’s soda, sweetened bottled tea, or beer. OK, beer drinkers, I said less, not none! And – support a tax on sweetened soda if it comes around, as it will reduce your health care costs.
Sadja Greenwood, MD, MPH back issues on this blog
Saturday, July 2, 2011
Turmeric - an ancient spice with exciting modern research
Turmeric has been gathered and cultivated in India for over 2500 years, used as an orange dye, a medicinal plant and a spice in curry. Today there is renewed interest in turmeric and its main ingredient curcumin for their potential activity against cancer, Alzheimer’s disease, arthritis and many other health problems.
At the University of Texas MD Anderson Cancer Center, Dr. Bharat Aggarwal is studying curcumin. Aggarwal, a biochemist and molecular biologist, considers turmeric to offer great promise for health. He says that the combined rate of the four most common cancers in the United States—lung, prostate, breast, and colon—is much lower in India, where turmeric (in curry) is a staple in the diet. Aggarwal is studying the ability of curcumin to shut down nuclear factor kappa B (NF-kB), which is involved in the regulation of inflammation and many other processes. By blocking the activity of this ‘master switch’, curcumin appears to interfere with the cancer process at an early point, impeding multiple routes of growth: reducing the inflammatory response, inhibiting the proliferation of tumor cells, inducing their self-destruction, and discouraging the growth of blood vessels feeding tumors. These effects can shrink tumors and inhibit metastasis. Also, shutting down NF-kB can enable chemotherapy drugs to destroy cancer cells more effectively. Research on curcumin and various cancer types is still preliminary, and laboratory based; there have been few human trials. It would be unwise to stop cancer chemotherapy to take curcumin, however some oncologists are interested in curcumin as a supplement. People under treatment for cancer should confer with their oncologist, as curcumin may alter the efficacy of chemotherapy drugs. A detailed discussion of curcumin used in cancer can be found at Dr. Aggarwal’s website www.curcuminresearch.org.
Alzheimer’s Disease: Based on the finding that there is 4 times less Alzheimer’s disease in India than in the US (turmeric is used as a daily spice in Indian curries), researchers at UCLA are studying the ability of synthetic curcumin and Vitamin D to clear the amyloid plaques found in the brains of people with Alzheimer’s. Laboratory experiments have shown that blood cells called macrophages are able to destroy amyloid plaque when incubated with Vitamin D and a form of synthetic curcumin. Studies using Vitamin D and curcumin in human patients are underway at UCLA, USC and various universities in India. At present, there is no recommended dose of curcumin for treatment or prevention.
Since curcumin is anti-inflammatory, it is being tried in the treatment of rheumatoid arthritis, with trials at UCLA. Osteoarthritis may also be helped, according to a trial at Western Ontario and McMaster Universities, where researchers used a mixture of curcumin and soy phospholipids, called Meriva. At the University of Arizona, there is a study on curcumin’s ability to prevent bone loss in mid-life women.
Inflammatory Bowel Disease: Both Crohn’s Disease and ulcerative colitis can result in abdominal pain, diarrhea, weight loss and fatigue, and often strike children or young adults. At the U. of Arizona there are studies showing that daily curcumin pills were able to decrease intestinal damage and cut the number of relapses by 50%. The researchers stressed that curcumin should not replace standard therapies.
Cautions: Curcumin is safe, but should not be used in pregnancy or in people with gall bladder disease because it stimulates bile secretion and gallbladder contractions. Most people, however, can try curcumin supplements, which are better absorbed if combined with pepperine (black pepper). If you look at the recent book by Dr. Aggarwal, Healing Spices, you will find more information on turmeric as well as ways to make your own curries.
Sadja Greenwood MD, MPH –back issues on this blog
At the University of Texas MD Anderson Cancer Center, Dr. Bharat Aggarwal is studying curcumin. Aggarwal, a biochemist and molecular biologist, considers turmeric to offer great promise for health. He says that the combined rate of the four most common cancers in the United States—lung, prostate, breast, and colon—is much lower in India, where turmeric (in curry) is a staple in the diet. Aggarwal is studying the ability of curcumin to shut down nuclear factor kappa B (NF-kB), which is involved in the regulation of inflammation and many other processes. By blocking the activity of this ‘master switch’, curcumin appears to interfere with the cancer process at an early point, impeding multiple routes of growth: reducing the inflammatory response, inhibiting the proliferation of tumor cells, inducing their self-destruction, and discouraging the growth of blood vessels feeding tumors. These effects can shrink tumors and inhibit metastasis. Also, shutting down NF-kB can enable chemotherapy drugs to destroy cancer cells more effectively. Research on curcumin and various cancer types is still preliminary, and laboratory based; there have been few human trials. It would be unwise to stop cancer chemotherapy to take curcumin, however some oncologists are interested in curcumin as a supplement. People under treatment for cancer should confer with their oncologist, as curcumin may alter the efficacy of chemotherapy drugs. A detailed discussion of curcumin used in cancer can be found at Dr. Aggarwal’s website www.curcuminresearch.org.
Alzheimer’s Disease: Based on the finding that there is 4 times less Alzheimer’s disease in India than in the US (turmeric is used as a daily spice in Indian curries), researchers at UCLA are studying the ability of synthetic curcumin and Vitamin D to clear the amyloid plaques found in the brains of people with Alzheimer’s. Laboratory experiments have shown that blood cells called macrophages are able to destroy amyloid plaque when incubated with Vitamin D and a form of synthetic curcumin. Studies using Vitamin D and curcumin in human patients are underway at UCLA, USC and various universities in India. At present, there is no recommended dose of curcumin for treatment or prevention.
Since curcumin is anti-inflammatory, it is being tried in the treatment of rheumatoid arthritis, with trials at UCLA. Osteoarthritis may also be helped, according to a trial at Western Ontario and McMaster Universities, where researchers used a mixture of curcumin and soy phospholipids, called Meriva. At the University of Arizona, there is a study on curcumin’s ability to prevent bone loss in mid-life women.
Inflammatory Bowel Disease: Both Crohn’s Disease and ulcerative colitis can result in abdominal pain, diarrhea, weight loss and fatigue, and often strike children or young adults. At the U. of Arizona there are studies showing that daily curcumin pills were able to decrease intestinal damage and cut the number of relapses by 50%. The researchers stressed that curcumin should not replace standard therapies.
Cautions: Curcumin is safe, but should not be used in pregnancy or in people with gall bladder disease because it stimulates bile secretion and gallbladder contractions. Most people, however, can try curcumin supplements, which are better absorbed if combined with pepperine (black pepper). If you look at the recent book by Dr. Aggarwal, Healing Spices, you will find more information on turmeric as well as ways to make your own curries.
Sadja Greenwood MD, MPH –back issues on this blog
Sunday, June 5, 2011
HarvestPlus and the world food crisis
Rising temperatures, droughts and floods are causing agronomists and country leaders great concern. Food staples, such as wheat, corn, rice, and soybeans may not be reliably harvested in the amounts needed for a growing world population. Climate change is considered a significant reason for the problems with crops.
Micronutrients: Beyond rising prices for staple grains, poor people in developing countries are affected by a lack of essential micronutrients in the diet. The World Health Organization has identified iron, zinc and vitamin A as the most limiting elements. Lack of these in a diet of rice or cassava can lead to blindness, stunting and susceptibility to infectious disease. More than 2 billion people in developing countries may have ’hidden hunger’ for essential micronutrients, as they subsist on staple foods (maize, wheat and rice) but have little access to fruits, vegetables, and protein foods. Lack of vitamin A causes about half a million children to go blind every year. Zinc deficiency impairs brain and motor functions; shortage of iron causes anemia and weakness, and affects half the women of childbearing age in some poor countries. A supplement program to provide these nutrients is not affordable or feasible. Policymakers are now asking whether farming could do more to improve nutrition.
HarvestPlus, funded by the Bill and Melinda Gates Foundation and other donors, is working to reduce hidden hunger and provide micronutrients to people directly through the familiar, staple foods they eat. At this point they are using mainly conventional breeding techniques, rather than genetic engineering, to select plants high in iron, zinc and the carotenes that become vitamin A in the body. Their work on developing ’biofortified’ crops is done in collaboration with more than 200 agricultural and nutrition scientists around the world. Biofortification programs are active in China, India, Bangladesh, Latin America and Africa. They are working on cowpeas (a drought tolerant, warm-weather legume, well adapted to drier regions of the tropics), other beans, rice, corn, pearl millet, wheat, sweet potatoes, and cassava. Once biofortified crops are developed, they can be distributed and grown by farmers, year after year, by seed saving.
The traditional sweet potatoes used in Africa and Latin America are light in color and lacking in the needed carotenes that will become vitamin A in the body. Biofortified sweet potatoes, orange in color, have been bred and used in Uganda and Mozambique. Getting people to accept a different looking food item takes planning and education, and is becoming successful. Pearl millet high in zinc and iron will be introduced in India in 2012. Wheat high in zinc will be introduced in India and Pakistan in 2013. Beans high in iron will be tried in Ruanda, cassava high in provitamin A in Nigeria and maize high in provitamin A in Zambia.
World Population: There were 3 billion of us in 1960, and close to 7 billion at present. Food production rose during those years, so that people in developed countries had plenty to eat. In poor countries there could have been adequate calories if distribution had been improved. In many cases, however, crops for export to rich countries used land at the expense of food for the local poor.
In recent years the impact of climate change has raised fears of increasing food scarcity. Crops that can grow despite rising temperatures, drought, and flooding are needed. Arable land is potentially in short supply due to development. We are facing difficult times on this earth, and many are wondering what to do about the challenges. Here are some suggestions:
*Get involved in food politics in the US. See Marion Nestle’s blog, Food Politics, and Healthy Food Action, which will work to improve the 2012 farm bill.
*Support your local food bank.
*Support family planning nationally and internationally, by contributing to Planned Parenthood, the International Planned Parenthood Federation, or other family planning organizations
*Support HarvestPlus. The Gates Foundation can’t do it all!
Sadja Greenwood, MD, MPH back issues on this blog
Micronutrients: Beyond rising prices for staple grains, poor people in developing countries are affected by a lack of essential micronutrients in the diet. The World Health Organization has identified iron, zinc and vitamin A as the most limiting elements. Lack of these in a diet of rice or cassava can lead to blindness, stunting and susceptibility to infectious disease. More than 2 billion people in developing countries may have ’hidden hunger’ for essential micronutrients, as they subsist on staple foods (maize, wheat and rice) but have little access to fruits, vegetables, and protein foods. Lack of vitamin A causes about half a million children to go blind every year. Zinc deficiency impairs brain and motor functions; shortage of iron causes anemia and weakness, and affects half the women of childbearing age in some poor countries. A supplement program to provide these nutrients is not affordable or feasible. Policymakers are now asking whether farming could do more to improve nutrition.
HarvestPlus, funded by the Bill and Melinda Gates Foundation and other donors, is working to reduce hidden hunger and provide micronutrients to people directly through the familiar, staple foods they eat. At this point they are using mainly conventional breeding techniques, rather than genetic engineering, to select plants high in iron, zinc and the carotenes that become vitamin A in the body. Their work on developing ’biofortified’ crops is done in collaboration with more than 200 agricultural and nutrition scientists around the world. Biofortification programs are active in China, India, Bangladesh, Latin America and Africa. They are working on cowpeas (a drought tolerant, warm-weather legume, well adapted to drier regions of the tropics), other beans, rice, corn, pearl millet, wheat, sweet potatoes, and cassava. Once biofortified crops are developed, they can be distributed and grown by farmers, year after year, by seed saving.
The traditional sweet potatoes used in Africa and Latin America are light in color and lacking in the needed carotenes that will become vitamin A in the body. Biofortified sweet potatoes, orange in color, have been bred and used in Uganda and Mozambique. Getting people to accept a different looking food item takes planning and education, and is becoming successful. Pearl millet high in zinc and iron will be introduced in India in 2012. Wheat high in zinc will be introduced in India and Pakistan in 2013. Beans high in iron will be tried in Ruanda, cassava high in provitamin A in Nigeria and maize high in provitamin A in Zambia.
World Population: There were 3 billion of us in 1960, and close to 7 billion at present. Food production rose during those years, so that people in developed countries had plenty to eat. In poor countries there could have been adequate calories if distribution had been improved. In many cases, however, crops for export to rich countries used land at the expense of food for the local poor.
In recent years the impact of climate change has raised fears of increasing food scarcity. Crops that can grow despite rising temperatures, drought, and flooding are needed. Arable land is potentially in short supply due to development. We are facing difficult times on this earth, and many are wondering what to do about the challenges. Here are some suggestions:
*Get involved in food politics in the US. See Marion Nestle’s blog, Food Politics, and Healthy Food Action, which will work to improve the 2012 farm bill.
*Support your local food bank.
*Support family planning nationally and internationally, by contributing to Planned Parenthood, the International Planned Parenthood Federation, or other family planning organizations
*Support HarvestPlus. The Gates Foundation can’t do it all!
Sadja Greenwood, MD, MPH back issues on this blog
Monday, May 30, 2011
Beets and Green Vegetables Relax Your Arteries
A recent conference on Nutrition and Health, sponsored by the University of Arizona, contained many useful ideas for everyday life. The problems with sugar, in last week’s column, were on the menu. Here is another topic.
Beets and Greens: These foods contain nitrates, which used to be considered harmful because of serious health problems when infants drank contaminated well water. However, it was found that the main problem was fecal bacteria in the wells, rather than excess nitrates. In the 1970’s, researchers found that dietary nitrates (NO3) are converted into nitric oxide (NO), in the presence of L-arginine (an amino acid) and oxygen. NO is an important ‘signaling molecule’ in the body, diffusing rapidly – as it is a gas – across cell membranes. It causes relaxation of the smooth muscles that line blood vessels, resulting in lower blood pressure and increased blood flow. Nitroglycerine works to lessen the pain of angina (chest pain resulting from lack of oxygen for the heart muscle) by its conversion to NO. Viagra works to simulate penile erection by the release of NO. The production of NO is elevated in people living in high altitudes, which helps them get more oxygen by dilation of the blood vessels in their lungs. NO transmits messages between nerve cells and is associated with memory, learning, sleeping, feeling pain, and depression.
Researchers at Wake Forest University studied volunteers over age 70 given a diet containing beet juice and high nitrate vegetables. The subjects were found to have increased blood flow to their brains, potentially helping to avoid dementia. Studies on beet juice, at the University of Exeter, found it enables people to exercise up to 16% longer. The amount of nitrate in studies on athletes was the equivalent of what is found in 2-3 red beets or a plate of spinach. Other vegetables high in nitrates are kale, lettuce, parsley, cabbage, celery, radishes and turnips.
People with high blood pressure may be interested to know that the DASH Diet (Dietary Approach to Stop Hypertension) may owe at least some of its effectiveness to an emphasis on green leafy vegetables. For those who want quick results without cooking, beet juice is available on line. Mix it with soda water or plain water, and start with a little at a time. A few people don’t feel well after drinking beet juice.
The Dash Diet This diet, which has been shown to be effective in lowering blood pressure, can work surprisingly well within two weeks. DASH is described on line at the WebMD site and also in the book – The DASH Diet Action Plan – based on the National Institutes of Health Research. This book has great reviews, and should be read by anyone who is serious about reducing blood pressure and possibly getting off of blood pressure medications. Of course, it is important to talk to your doctor about changing your medicines. For those who want to start the eating plan right away, here it is. Eat more vegetables, fruits and low or non-fat dairy foods. Eat less red meat, processed meat, sweets and foods high in fat. Eat more whole grains, fish, and poultry. Read labels carefully, and avoid foods high in salt. For snacks, try unsalted popcorn (avoid the buckets in movies!), unsalted nuts of all kinds, raisins, and low or non-fat yogurt. Don’t forget that the nitric oxide (NO) in green vegetables and beets will rapidly go to work for you, by relaxing your arteries, increasing blood flow, and lowering your blood pressure. And, of course, there’s moving the body, which is also good for you, your arteries and your blood pressure. See you on the trails!
Sadja Greenwood, MD, MPH
Beets and Greens: These foods contain nitrates, which used to be considered harmful because of serious health problems when infants drank contaminated well water. However, it was found that the main problem was fecal bacteria in the wells, rather than excess nitrates. In the 1970’s, researchers found that dietary nitrates (NO3) are converted into nitric oxide (NO), in the presence of L-arginine (an amino acid) and oxygen. NO is an important ‘signaling molecule’ in the body, diffusing rapidly – as it is a gas – across cell membranes. It causes relaxation of the smooth muscles that line blood vessels, resulting in lower blood pressure and increased blood flow. Nitroglycerine works to lessen the pain of angina (chest pain resulting from lack of oxygen for the heart muscle) by its conversion to NO. Viagra works to simulate penile erection by the release of NO. The production of NO is elevated in people living in high altitudes, which helps them get more oxygen by dilation of the blood vessels in their lungs. NO transmits messages between nerve cells and is associated with memory, learning, sleeping, feeling pain, and depression.
Researchers at Wake Forest University studied volunteers over age 70 given a diet containing beet juice and high nitrate vegetables. The subjects were found to have increased blood flow to their brains, potentially helping to avoid dementia. Studies on beet juice, at the University of Exeter, found it enables people to exercise up to 16% longer. The amount of nitrate in studies on athletes was the equivalent of what is found in 2-3 red beets or a plate of spinach. Other vegetables high in nitrates are kale, lettuce, parsley, cabbage, celery, radishes and turnips.
People with high blood pressure may be interested to know that the DASH Diet (Dietary Approach to Stop Hypertension) may owe at least some of its effectiveness to an emphasis on green leafy vegetables. For those who want quick results without cooking, beet juice is available on line. Mix it with soda water or plain water, and start with a little at a time. A few people don’t feel well after drinking beet juice.
The Dash Diet This diet, which has been shown to be effective in lowering blood pressure, can work surprisingly well within two weeks. DASH is described on line at the WebMD site and also in the book – The DASH Diet Action Plan – based on the National Institutes of Health Research. This book has great reviews, and should be read by anyone who is serious about reducing blood pressure and possibly getting off of blood pressure medications. Of course, it is important to talk to your doctor about changing your medicines. For those who want to start the eating plan right away, here it is. Eat more vegetables, fruits and low or non-fat dairy foods. Eat less red meat, processed meat, sweets and foods high in fat. Eat more whole grains, fish, and poultry. Read labels carefully, and avoid foods high in salt. For snacks, try unsalted popcorn (avoid the buckets in movies!), unsalted nuts of all kinds, raisins, and low or non-fat yogurt. Don’t forget that the nitric oxide (NO) in green vegetables and beets will rapidly go to work for you, by relaxing your arteries, increasing blood flow, and lowering your blood pressure. And, of course, there’s moving the body, which is also good for you, your arteries and your blood pressure. See you on the trails!
Sadja Greenwood, MD, MPH
Tuesday, May 17, 2011
Go to Health: “Fructose is alcohol without the buzz”
So says Dr. Robert Lustig, Professor of Pediatric Endocrinology and director of the children’s obesity program at UCSF. His talk – Sugar: The Bitter Truth – has been watched over a million times on Youtube; I will try to summarize his points in this column.
The obesity epidemic in the US has been growing steadily since the public was told in the 1980s to decrease fats in their diet. The introduction of low-fat processed foods, laden with sugars for palatability, and devoid of fiber, laid the groundwork for our weight gain. Roughly half of teenage boys drink more than two six-packs of soft drinks every week. Today, one in 50 adults is severely obese (with a BMI of 40 or higher) and 34% of us are obese (BMI 30 or higher). The share of obese children has tripled in that time, to 17%. This is more than double the percentages of 30 years ago. Someone whose height is 5’6” is obese at 186 pounds; a 6’ person is obese at 221 pounds.
Understanding sucrose, glucose, fructose and starch: Sucrose is derived from sugar cane and sugar beets. It is 50% glucose and 50% fructose. High fructose corn syrup is 55% fructose and 45% glucose. From the point of view of the liver, they are about the same – neither is good for us. The fructose in whole fruit is fine, because it is encased in fiber, which slows its absorption. Whole fruits also have many beneficial compounds for health. Starch is a complex carbohydrate, made up of joined glucose molecules, used by many plants for energy storage. Our digestion easily breaks down most starch to glucose.
Glucose digestion: When we eat plants, from cabbage to potatoes, we break down their starch to glucose; this travels in the bloodstream to all our body cells for energy use. About a quarter of the glucose goes to the liver, where it makes glycogen – a useful and necessary storage compound for energy. A small amount is translated into fat.
Fructose digestion: When we eat or drink sugar (sucrose) or high fructose corn syrup (HFCS), the 50% or 55% that is fructose goes to the liver, as only the liver can metabolize it. This is in contrast to glucose, used by all our body’s cells. Some fructose is broken down into uric acid and excreted by the kidneys. Uric acid increases the risk of gout, and also elevates blood pressure. Much of it is metabolized to fat, leading to a problem called non-alcoholic fatty liver – rarely if ever seen before the recent sugar craze. Some of it goes into the blood stream as triglycerides, which become fat. As triglycerides rise, and body fat increases, cells become resistant to insulin. Insulin, produced by the pancreas, causes cells in the liver, muscle and fat to take up glucose from the blood, for energy production and storage. When blood glucose rises, due to the cells’ insulin resistance, diabetes results. A diet high in fructose also is associated with ‘leptin resistance’ – the body does not respond to the hormone called leptin that cuts off appetite. The eater keeps on eating.
Alcohol digestion: Alcohol is fermented sugar. When it enters the liver, it is digested in a way that is similar to fructose, resulting in high blood pressure, fat deposition in the liver (ultimately cirrhosis) and increased triglycerides in the bloodstream. Alcohol also leads to obesity (beer belly), insulin resistance and possible addiction. A small amount of alcohol, especially as red wine, is heart-healthy (1 five ounce glass for women, 2 for men). However, even small amounts of alcohol raise women’s risk for breast cancer.
What to do!
Here is the formula that Dr. Lustig gives to the families with children in his obesity clinic: He says it works – they lose weight – if they can follow it and stay off of soda.
1.Only drink water or plain milk
2.Eat carbohydrates with their natural fiber.
3.Wait 20 minutes before seconds.
4.Buy screen time minute for minute with physical activity. Screen time includes TV, DVDs, computer games, et al.
Look at 2 in this table. This would mean avoiding all foods made with sugar – cakes, cookies, pies, candy, ice cream, jam, syrup, the works. These foods were occasional treats one hundred years ago, and now they are everywhere, and often cheaper than real food. It also means eating whole grain pasta, 100% whole grain bread, and brown rice. Even Dr Lustig admits to an occasional dessert, and lets his kids eat ice cream on Sunday (according to another Youtube video). However, he still labels sugar a ‘toxin’ and would like FDA regulation. Others are calling for a tax on high-sugar soft drinks, which would decrease use and help pay for health care reform. Stay tuned for a discussion of this proposal. In the meantime – opt for water, unsweetened coffee and tea, and an orange for dessert!
Sadja Greenwood, MD, MPH back issues on this blog
The obesity epidemic in the US has been growing steadily since the public was told in the 1980s to decrease fats in their diet. The introduction of low-fat processed foods, laden with sugars for palatability, and devoid of fiber, laid the groundwork for our weight gain. Roughly half of teenage boys drink more than two six-packs of soft drinks every week. Today, one in 50 adults is severely obese (with a BMI of 40 or higher) and 34% of us are obese (BMI 30 or higher). The share of obese children has tripled in that time, to 17%. This is more than double the percentages of 30 years ago. Someone whose height is 5’6” is obese at 186 pounds; a 6’ person is obese at 221 pounds.
Understanding sucrose, glucose, fructose and starch: Sucrose is derived from sugar cane and sugar beets. It is 50% glucose and 50% fructose. High fructose corn syrup is 55% fructose and 45% glucose. From the point of view of the liver, they are about the same – neither is good for us. The fructose in whole fruit is fine, because it is encased in fiber, which slows its absorption. Whole fruits also have many beneficial compounds for health. Starch is a complex carbohydrate, made up of joined glucose molecules, used by many plants for energy storage. Our digestion easily breaks down most starch to glucose.
Glucose digestion: When we eat plants, from cabbage to potatoes, we break down their starch to glucose; this travels in the bloodstream to all our body cells for energy use. About a quarter of the glucose goes to the liver, where it makes glycogen – a useful and necessary storage compound for energy. A small amount is translated into fat.
Fructose digestion: When we eat or drink sugar (sucrose) or high fructose corn syrup (HFCS), the 50% or 55% that is fructose goes to the liver, as only the liver can metabolize it. This is in contrast to glucose, used by all our body’s cells. Some fructose is broken down into uric acid and excreted by the kidneys. Uric acid increases the risk of gout, and also elevates blood pressure. Much of it is metabolized to fat, leading to a problem called non-alcoholic fatty liver – rarely if ever seen before the recent sugar craze. Some of it goes into the blood stream as triglycerides, which become fat. As triglycerides rise, and body fat increases, cells become resistant to insulin. Insulin, produced by the pancreas, causes cells in the liver, muscle and fat to take up glucose from the blood, for energy production and storage. When blood glucose rises, due to the cells’ insulin resistance, diabetes results. A diet high in fructose also is associated with ‘leptin resistance’ – the body does not respond to the hormone called leptin that cuts off appetite. The eater keeps on eating.
Alcohol digestion: Alcohol is fermented sugar. When it enters the liver, it is digested in a way that is similar to fructose, resulting in high blood pressure, fat deposition in the liver (ultimately cirrhosis) and increased triglycerides in the bloodstream. Alcohol also leads to obesity (beer belly), insulin resistance and possible addiction. A small amount of alcohol, especially as red wine, is heart-healthy (1 five ounce glass for women, 2 for men). However, even small amounts of alcohol raise women’s risk for breast cancer.
What to do!
Here is the formula that Dr. Lustig gives to the families with children in his obesity clinic: He says it works – they lose weight – if they can follow it and stay off of soda.
1.Only drink water or plain milk
2.Eat carbohydrates with their natural fiber.
3.Wait 20 minutes before seconds.
4.Buy screen time minute for minute with physical activity. Screen time includes TV, DVDs, computer games, et al.
Look at 2 in this table. This would mean avoiding all foods made with sugar – cakes, cookies, pies, candy, ice cream, jam, syrup, the works. These foods were occasional treats one hundred years ago, and now they are everywhere, and often cheaper than real food. It also means eating whole grain pasta, 100% whole grain bread, and brown rice. Even Dr Lustig admits to an occasional dessert, and lets his kids eat ice cream on Sunday (according to another Youtube video). However, he still labels sugar a ‘toxin’ and would like FDA regulation. Others are calling for a tax on high-sugar soft drinks, which would decrease use and help pay for health care reform. Stay tuned for a discussion of this proposal. In the meantime – opt for water, unsweetened coffee and tea, and an orange for dessert!
Sadja Greenwood, MD, MPH back issues on this blog
Sunday, May 8, 2011
Go to Health – Cinnamon
This common and amazing spice was first grown in Ceylon (Sri Lanka) and was imported to Egypt, the Mediterranean world and Europe as early as 2000 BCE. Spices like cinnamon, that we take for granted, were great luxuries in times past; they were used for flavoring, to prevent food spoilage, and for treating many ailments. Cinnamon was found to inhibit bacterial growth in stored food, which was very useful before the days of refrigeration.
Blood Sugar lowering: Currently, the interest in cinnamon centers on its role in lowering blood sugar. A study in normal subjects from the University of Lund in Sweden showed that adding cinnamon to a meal significantly lowered blood sugar an hour later, and also delayed stomach emptying. A study from the Beltsville Human Nutrition Research Center (US Department of Agriculture) on men and women with type 2 diabetes showed that cinnamon (given as 1, 3, or 6 grams daily in capsules) significantly reduced fasting blood sugar, LDL cholesterol, total cholesterol, and triglycerides. This is important, as people with type 2 diabetes have an increased risk of heart disease and stroke. The results from 1 gram of cinnamon were effective, and this amounts to about 1/5th teaspoon per day. Cinnamon had a sustained effect on levels of blood sugars and fats, even if not consumed every day. The authors of this study note that a number of other herbs have been reported to yield blood-sugar lowering effects in patients with diabetes: bitter melon, Gymnema (see below), Korean ginseng, onions, garlic, and flaxseed meal. The authors write that cinnamon may work by increasing glucose uptake by cells and activating the synthesis of glycogen ( a normal storage compound for glucose). Also, cinnamon is believed to stimulate cell receptors for insulin.
Gymnema sylvestris is an herb from India where it has been used to treat diabetes since before modern medicine. It curbs sugar cravings, and may also stimulate insulin secretion. It is available in the U.S. (online and in some natural food stores) as a supplement. Not enough is known about its side effects and dosage levels, so people who use it should work with their health-care practitioner. It should not be used in pregnancy or at the time of any surgery.
Polycystic Ovary Syndrome is a disorder associated with infertility in women, who also have multiple cysts on their ovaries, elevated glucose, weight problems, excess body hair and menstrual irregularities. A study was published in 2007 from Columbia University showing that oral cinnamon (1 gram daily) improved their glucose levels. More studies are underway using cinnamon for this condition.
Brain chemistry: A professor of psychology at Ohio Northern University found that students scored higher on attention, memory and visual-motor response speed when smelling cinnamon or chewing cinnamon-flavored gum.
How much is enough? There is concern that a substance called coumarin in cinnamon may be toxic to the liver in certain sensitive individuals. Liver damage is reversible if cinnamon is stopped. Since the genetics of this potential problem is not worked out, it is prudent to use cinnamon as a spice rather than in large doses. People with diabetes should talk to their doctors or nurse practitioners about using 1/5th teaspoon a day on oatmeal, baked apples or other foods, in case their need for medications decrease. Other people can continue to use cinnamon sensibly on favorite dishes and enjoy the wonderful flavor of this spice.
I have enjoyed reading Healing Spices by Bharat B. Aggarwal as a takeoff for this column on cinnamon. Aggarwal is a molecular biologist and cancer researcher at the M.D. Anderson Cancer Center of the University of Texas in Houston. Look for a wonderful collection of spices at the Bolinas People’s Store, or at most natural food stores. Leave me a comment, or a question!
Sadja Greenwood, MD, MPH back issues on this blog.
Blood Sugar lowering: Currently, the interest in cinnamon centers on its role in lowering blood sugar. A study in normal subjects from the University of Lund in Sweden showed that adding cinnamon to a meal significantly lowered blood sugar an hour later, and also delayed stomach emptying. A study from the Beltsville Human Nutrition Research Center (US Department of Agriculture) on men and women with type 2 diabetes showed that cinnamon (given as 1, 3, or 6 grams daily in capsules) significantly reduced fasting blood sugar, LDL cholesterol, total cholesterol, and triglycerides. This is important, as people with type 2 diabetes have an increased risk of heart disease and stroke. The results from 1 gram of cinnamon were effective, and this amounts to about 1/5th teaspoon per day. Cinnamon had a sustained effect on levels of blood sugars and fats, even if not consumed every day. The authors of this study note that a number of other herbs have been reported to yield blood-sugar lowering effects in patients with diabetes: bitter melon, Gymnema (see below), Korean ginseng, onions, garlic, and flaxseed meal. The authors write that cinnamon may work by increasing glucose uptake by cells and activating the synthesis of glycogen ( a normal storage compound for glucose). Also, cinnamon is believed to stimulate cell receptors for insulin.
Gymnema sylvestris is an herb from India where it has been used to treat diabetes since before modern medicine. It curbs sugar cravings, and may also stimulate insulin secretion. It is available in the U.S. (online and in some natural food stores) as a supplement. Not enough is known about its side effects and dosage levels, so people who use it should work with their health-care practitioner. It should not be used in pregnancy or at the time of any surgery.
Polycystic Ovary Syndrome is a disorder associated with infertility in women, who also have multiple cysts on their ovaries, elevated glucose, weight problems, excess body hair and menstrual irregularities. A study was published in 2007 from Columbia University showing that oral cinnamon (1 gram daily) improved their glucose levels. More studies are underway using cinnamon for this condition.
Brain chemistry: A professor of psychology at Ohio Northern University found that students scored higher on attention, memory and visual-motor response speed when smelling cinnamon or chewing cinnamon-flavored gum.
How much is enough? There is concern that a substance called coumarin in cinnamon may be toxic to the liver in certain sensitive individuals. Liver damage is reversible if cinnamon is stopped. Since the genetics of this potential problem is not worked out, it is prudent to use cinnamon as a spice rather than in large doses. People with diabetes should talk to their doctors or nurse practitioners about using 1/5th teaspoon a day on oatmeal, baked apples or other foods, in case their need for medications decrease. Other people can continue to use cinnamon sensibly on favorite dishes and enjoy the wonderful flavor of this spice.
I have enjoyed reading Healing Spices by Bharat B. Aggarwal as a takeoff for this column on cinnamon. Aggarwal is a molecular biologist and cancer researcher at the M.D. Anderson Cancer Center of the University of Texas in Houston. Look for a wonderful collection of spices at the Bolinas People’s Store, or at most natural food stores. Leave me a comment, or a question!
Sadja Greenwood, MD, MPH back issues on this blog.
Monday, May 2, 2011
Phthalates – what are they & how to avoid them
Phthalates are a class of chemicals added to plastics to increase their flexibility and durability. About a billion pounds per year are produced worldwide. They are found in the enteric coating of pills and supplements, in adhesives and glues, personal care products, medical devices, detergents, paints, printing inks, shower curtains, vinyl upholstery, car interiors and many other plastic products. They easily diffuse into the environment as plastics age. We all have phthalates in our bodies – from our diet, skin exposure (from personal care products) general environmental contamination and inhalation. Cheese, butter and meats are a source of phthalates in food, in part from plastic packaging.
Shana Swan at the University of Rochester School of Medicine has studied the exposure of pregnant women to phthalates. She has written that most findings concern male children, where she found a correlation between a shortened distance between the anus and penis, and a smaller penis size with higher concentration of phthalates in the mother’s urine during pregnancy. These measurements may indicate an anti-androgen effect of phthalates, which was also found in some experimental animals. Swan writes that sensitive biomarkers to assay human phthalate exposure have been available for a short time (10-11years), so that the long term effects may not yet be known. The necessary epidemiological studies are expensive and slow, so that animal studies and small human studies will be necessary. Results from these are controversial. Some recent studies have found correlations between low sperm counts and phthalate levels in men. . Studies on early puberty in girls have not reliably shown a correlation with phthalates at this point.
Studies on phthalate levels in pregnant women and their babies/children have been done in several universities. Women exposed to phthalates and pesticides in the workplace are more likely to take six or more months to conceive and to have lower birth-weight babies, according to a recent study at Erasmus Medical College in Rotterdam. Researchers at Mt Sinai (NYC), Cornell and the US Centers for Disease Control found that higher prenatal exposure to phthalates was connected to disruptive and problem behaviors in children ages 4-9. Behaviors included aggressiveness, and ADHD.
What you can do
Lowering exposure to phthalates is prudent, and especially important if you are pregnant or care for children. Body-care products containing phthalates are a source of exposure for infants. Read the ingredients whenever you buy a product: avoid personal care products (hair products, nail polish, deodorants, perfumes, lotions, etc) with DBP, DEP, BzBP. Be aware that the term ‘fragrance’ can mean that phthalates are present. This may mean a serious change in your use of body-care products and cosmetics. You can find safer cosmetics of all kinds at the website of the Environmental Working Group: www.ewg.org/skindeep/.
DEHP is used in PVC plastics. DMP is in insect repellents. Choose plastics with the recycling code 1,2 or 5. Codes 3, 6 and 7 may contain bisphenol A or phthalates. Parents should not buy soft plastic PVC toys for children. California has a law – signed by Governor Schwarzenegger – that bans products containing more than 0.1% phthalates from toys as well as baby bottles and other items that children can put in their mouths.
Something positive!
After reading about the widespread nature of phthalates in our environment, as well as bisphenol A, you are probably ready for some better news. Dr. B.B. Aggarwal, a cancer researcher at the University of Texas MD Anderson Cancer Center, has written a new book called Healing Spices in which he brings together ancient traditional medicine and modern medical research to show how herbs and spices can promote healing and health. I will report on his findings in subsequent columns. In the meantime, know that he has a chapter on cocoa and chocolate, and is also a strong proponent of turmeric. See his website – Curcumin – The Indian Solid Gold, and prepare to be surprised at the science on the actions of curcumin against cancer and other diseases. Curcumin is the active agent in turmeric. Make some curry for dinner!
Sadja Greenwood, MD, MPH – back issues on this blog
Shana Swan at the University of Rochester School of Medicine has studied the exposure of pregnant women to phthalates. She has written that most findings concern male children, where she found a correlation between a shortened distance between the anus and penis, and a smaller penis size with higher concentration of phthalates in the mother’s urine during pregnancy. These measurements may indicate an anti-androgen effect of phthalates, which was also found in some experimental animals. Swan writes that sensitive biomarkers to assay human phthalate exposure have been available for a short time (10-11years), so that the long term effects may not yet be known. The necessary epidemiological studies are expensive and slow, so that animal studies and small human studies will be necessary. Results from these are controversial. Some recent studies have found correlations between low sperm counts and phthalate levels in men. . Studies on early puberty in girls have not reliably shown a correlation with phthalates at this point.
Studies on phthalate levels in pregnant women and their babies/children have been done in several universities. Women exposed to phthalates and pesticides in the workplace are more likely to take six or more months to conceive and to have lower birth-weight babies, according to a recent study at Erasmus Medical College in Rotterdam. Researchers at Mt Sinai (NYC), Cornell and the US Centers for Disease Control found that higher prenatal exposure to phthalates was connected to disruptive and problem behaviors in children ages 4-9. Behaviors included aggressiveness, and ADHD.
What you can do
Lowering exposure to phthalates is prudent, and especially important if you are pregnant or care for children. Body-care products containing phthalates are a source of exposure for infants. Read the ingredients whenever you buy a product: avoid personal care products (hair products, nail polish, deodorants, perfumes, lotions, etc) with DBP, DEP, BzBP. Be aware that the term ‘fragrance’ can mean that phthalates are present. This may mean a serious change in your use of body-care products and cosmetics. You can find safer cosmetics of all kinds at the website of the Environmental Working Group: www.ewg.org/skindeep/.
DEHP is used in PVC plastics. DMP is in insect repellents. Choose plastics with the recycling code 1,2 or 5. Codes 3, 6 and 7 may contain bisphenol A or phthalates. Parents should not buy soft plastic PVC toys for children. California has a law – signed by Governor Schwarzenegger – that bans products containing more than 0.1% phthalates from toys as well as baby bottles and other items that children can put in their mouths.
Something positive!
After reading about the widespread nature of phthalates in our environment, as well as bisphenol A, you are probably ready for some better news. Dr. B.B. Aggarwal, a cancer researcher at the University of Texas MD Anderson Cancer Center, has written a new book called Healing Spices in which he brings together ancient traditional medicine and modern medical research to show how herbs and spices can promote healing and health. I will report on his findings in subsequent columns. In the meantime, know that he has a chapter on cocoa and chocolate, and is also a strong proponent of turmeric. See his website – Curcumin – The Indian Solid Gold, and prepare to be surprised at the science on the actions of curcumin against cancer and other diseases. Curcumin is the active agent in turmeric. Make some curry for dinner!
Sadja Greenwood, MD, MPH – back issues on this blog
Subscribe to:
Posts (Atom)
