Archive for September, 2011

Diet and Exercise

Importance of Diet and Exercise

I found another great articoe on the Mercola.com website about diet and exercise and I have re-published it below for your convenience.

Our Ancestors Didn’t Die of Cancer …

Posted By Dr. Mercola | September 23 2011 | 158,686 views
[caption id="" align="alignright" width="169" caption="Image via Wikipedia"]Diet and Exercise[/caption]

Those who got themselves moving for at least 15 minutes a day, or 90 minutes a week, also had a 14 percent reduced risk of all-cause mortality.

Furthermore:
“Every additional 15 minutes of daily exercise beyond the minimum amount of 15 minutes a day further reduced all-cause mortality by 4 percent, and all-cancer mortality by 1 percent. These benefits were applicable to all age groups and both sexes, and to those with cardiovascular disease risks.

Individuals who were inactive had a 17 percent increased risk of mortality compared with individuals in the low-volume group.”

If you’re interested in living a longer, healthier life, nothing beats proper diet and exercise—even low amounts of exercise. A recent study published in the journal Lancet, which included several hundred thousand people between 1996 and 2008 found that a mere 15 minutes of exercise a day can increase your lifespan by three years!

How Exercise Increases Life Expectancy

Exercise is known to be effective in the prevention of disease of all kinds which, naturally, will allow you to live longer.

For example, exercise can help:

Lower your blood pressure Fight depression Lose weight Relieve chronic knee pain
Manage arthritis Lower your risk of diabetes and reverse pre-diabetes Reduce your risk of cancer Slow down your aging process
Lower your risk of heart disease Build strong bones Increase your energy levels Boost your IQ and think better

Researchers have measured the biochemical changes that occur during exercise, and found alterations in more than 20 different metabolites. Some of these compounds help you burn calories and fat, while others help stabilize your blood sugar, among other things. Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity. And, as I’ve mentioned before, insulin resistance—primarily driven by excessive consumption of refined sugars and grains along with lack of exercise—is the underlying factor of nearly all chronic disease that can take years off your life.

For example, heart disease and cancer are two of the top killers of Americans, and exercise can effectively help prevent the onset of both, primarily by driving down your insulin levels. Exercise also helps lower your estrogen levels, which explains why it appears to be particularly potent against breast cancer.

Exercise may also be imperative for successful treatment of serious diseases such as cancer. In fact, a new report issued by Macmillan Cancer Support argues that exercise should be part of standard cancer care. It recommends that all patients getting cancer treatment should be told to engage in moderate-intensity exercise for two and a half hours every week. Research has shown that exercise can:

  • Reduce your risk of dying from cancer. For example, exercise reduces your risk of dying from prostate cancer by up to 30 percent. And a previous study by Harvard Medical School researchers found that breast cancer patients who exercise moderately for three to five hours a week cut their odds of dying from cancer by about half, compared to sedentary patients. In fact, any amount of weekly exercise increased a patient’s odds of surviving breast cancer. This benefit also remained constant regardless of whether women were diagnosed early on or after their cancer had spread.
  • Reduce your risk of cancer recurrence. Research has found that exercise reduces risk of breast cancer recurrence by about 40 percent
  • Boost energy and minimize the side effects of conventional cancer treatment

According to Ciaran Devane, chief executive of Macmillan Cancer Support:
“Cancer patients would be shocked if they knew just how much of a benefit physical activity could have on their recovery and long term health, in some cases reducing their chances of having to go through the grueling ordeal of treatment all over again. It doesn’t need to be anything too strenuous; doing the gardening, going for a brisk walk or a swim, all count.”

What’s More Important: Diet or Exercise?

Actually, as important as exercise is, it only accounts for about 20 percent of the health benefits reaped from a healthy lifestyle. The bulk of the benefits are really derived from proper nutrition…

“Body by science” by Doug McGuff, MD from Ancestry on Vimeo.

Here, Dr. Doug McGuff, author of the book “Body by Science,” explains how going back to a “paleo” way of eating – similar to the way our hunter-gatherer ancestors ate – can help you optimize your health and live a longer, more disease-free life. The paleo diet is not a fad – with proven science behind it, a growing number of physicians and health advocates are embracing this back-to-basics diet, which may be better at lowering body fat than exercise.

During the Paleolithic period, about 12,000 years ago, people ate primarily non-starchy vegetables, fruit, nuts, roots and lean meat, including ostrich and bison as well as organ meats and seafood—a far cry from the standard American diet. Today, these healthy staples have been largely replaced with refined sugar, high fructose corn syrup, cereal, bread, potatoes and pasteurized milk products … which are doing you no favors in terms of health. During the Paleolithic period our ancestors didn’t die of heart disease, diabetes and cancer — which are among the leading causes of death today, and all are related to diet.

The primary disease-causing culprits in the modern diet are sugars, particularly fructose, and grains. If you want to avoid heart disease, high cholesterol, type 2 diabetes or even cancer, you’ll want to severely restrict your fructose and grain consumption.

My Diet Plan—Summary of Basic Concepts

If you’re still confused about what a “proper diet” is, I suggest reviewing my Insulin Diet Plan, which is designed to guide you through the dietary changes in a step-by-step fashion, moving from beginners to intermediary to advanced. When properly applied, it can improve just about anyone’s health.

Following is a summary of the basic recommendations:

  • Limit fructose to less than 25 grams per day. Ideally, you’ll also want to limit the amount of fructose from fruit to 15 grams per day, as you’re likely consuming ‘hidden’ fructose if you eat even small amounts of processed foods or sweetened beverages
  • Limit or eliminate all processed foods
  • Eliminate all gluten, and highly allergenic foods from your diet
  • Eat organic foods whenever possible, preferably locally-grown
  • Eat at least one-third of your food uncooked (raw), or as much as you can manage
  • Increase the amount of fresh vegetables in your diet
  • Avoid artificial sweeteners of all kinds
  • Swap all trans fats (vegetable oils, margarine etc) for healthful fats like raw butter or coconut oil
  • To re-balance your omega-3 to omega-6 ratio, take a high-quality omega-3 supplement, such as krill oil, and reduce your consumption of processed omega-6 fats from vegetable oils (trans fats)
  • Drink plenty of pure water
  • Optimize your vitamin D levels, either through appropriate sun exposure, a safe tanning bed, or as last resort an oral vitamin D3 supplement

Five Principles of Exercise

Getting back to exercise, variety is the name of the game. You also need to pay attention to intensity or level of difficulty. When an exercise becomes easy to complete, it’s a sign you need to work a little harder and give your body a new challenge.

There are five types of exercises that will turn your peak fitness regimen into a truly comprehensive exercise plan:

  1. Interval (Anaerobic) Training: This really is aerobic and anaerobic, but the research shows that the anaerobic phase if far more important. The BEST way to condition your heart and burn fat is NOT to jog or walk steadily for an hour. Instead, it’s to alternate short bursts of high-intensity exercise with gentle recovery periods. This type of exercise, known as interval training or burst type training, can dramatically improve your cardiovascular fitness and fat-burning capabilities.Another major benefit of this approach is that it radically decreases the amount of time you spend exercising, while giving you even more benefits. For example, intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under your skin within the exercising muscles. The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness, in a shorter amount of time.It also promotes the production of human growth hormone (HGH), known as “the fitness hormone,” which can help you add youthful vigor to your years, in addition to promoting weight loss and improved muscle building.
  2. Aerobic: Jogging, using an elliptical machine, and walking fast are all examples of aerobic exercise, which will increase the amount of oxygen in your blood and increase endorphins, which act as natural painkillers. Aerobic exercise also activates your immune system, helps your heart pump blood more efficiently, and increases your stamina over time.Just don’t make the mistake of using aerobic as your primary or only form of exercise, as you’ll forgo many of the most potent health benefits exercise has to offer if you do…
  3. Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you’re really optimizing the possible health benefits of a regular exercise program. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.
  4. Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.Pilates and yoga are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer. Even if a personal trainer is not in the cards for you right now, please watch these sample videos for examples of healthy exercise routines you can do with very little equipment and in virtually any location.  Focusing on your breath and mindfulness along with increasing your flexibility is an important element of total fitness.
  5. Stretching

Exercise Tips for Those with Chronic Health Problems

Remember that even if you’re chronically ill, exercise can be a potent ally. That said, if you have cancer or any other chronic disease, you will of course need to tailor your exercise routine to your individual scenario, taking into account your stamina and current health. For example, you may at times need to exercise at a lower intensity, or for shorter durations, but do make a concerted effort to keep yourself moving. As mentioned above, even cancer patients should aim for a minimum of 2.5 hours of exercise a week, at moderate intensity, to boost their chances of successful recovery.

Always listen to your body and if you feel you need a break, take time to rest. But even exercising for just a few minutes a day is better than not exercising at all.

In the event you are suffering from a very weakened immune system, you may want to exercise in your home instead of visiting a public gym. But remember that exercise will ultimately help to boost your immune system, so it’s very important to continue with your program, even if you suffer from chronic illness or cancer.

 

Related Links:

Five Ways to Pick up the Exercise Habit Again

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I suffer from high blood pressure and I have been prescribed drugs to lower blood pressure and statins against cholesterol. I have been therefore very interested in an article published on the Mercola.com website that I re-publish below for your convenience.

It discusses the importance of CoQ10 and how it can be used instead of the dangerous statins.

The Common Drug that Destroys Your Memory

Posted By Dr. Mercola | February 12 2011 | 326,501 views

In this interview, Dr. Duane Graveline, a family doctor with 23 years experience and a former astronaut, discusses the health implications of cholesterol, statin drugs, and coenzyme Q10.

 

Dr. Mercola’s Comments:

Dr. Graveline has an interesting background that makes him particularly suited to speak on the topic of statin drugs. He’s a medical doctor with 23 years of experience whose health was seriously damaged by a statin drug. His personal questions brought him out of retirement to investigate statins, which he’s been doing for the past 10 years.

As a former astronaut, he would get annual physicals at the Johnson Space Center in Houston. In 1999 his cholesterol hit 280 and he was given a prescription for Lipitor.
“When they suggested Lipitor (10 mg), I went along with it because I had no reason to be particularly worried about statin drugs,” he says. “I had used it a year or so before my retirement, but I wasn’t a big user.”
However, it quickly became apparent that something was seriously wrong.
“It was six weeks later when I experienced my first episode of what was later diagnosed as transient global amnesia,” Dr. Graveline says.

“This is an unusual form of amnesia wherein you immediately, without the slightest warning, are unable to formulate new memory and you can no longer communicate. Not because you cannot talk, but you can’t remember the last syllable that was spoken to you. So nothing you say is relevant anymore. In addition, you have a retrograde loss of memory, sometimes decades into the past.”
He “woke up” about six hours later in the office of a neurologist, who gave him the diagnosis: transient global amnesia. He quit taking the Lipitor despite the reassurances from his doctors that the drug was not of concern, and that it was just a coincidence.

He had no relapses during the remainder of the year, but his cholesterol was still around 280 at his next physical. He was again urged to take Lipitor, and he relented.
“I admit I was concerned, but I had talked to maybe 30 doctors and a few pharmacologists during the interval,” Dr. Graveline says. “They all said “statins don’t do that.” So I allowed myself to go back on statins but this time I took just 5 mg.

…[E]ight weeks later, I had my second, and my worst episode. In this one, I was a 13-year-old high school student for 12 hours… This is what convinced me, when I finally woke up, that something was wrong with the statin drugs. And yet, the doctors were, for years after that, still saying that this was just a remarkable coincidence.
This took me out of retirement and I’ve been actively involved in researching statin drugs ever since.”

Statin Drugs: Not Nearly as Safe as You’re Told

Dr. Graveline has since published a book about his discoveries called Lipitor: Thief of Memory.
“In trying to reach an explanation, I called Joe Graedon and asked him if he had ever heard of any unusual reactions associated with statins,” Dr. Graveline says of his initial investigations
He was directed to the statin effects study by Beatrice Golomb in San Diego, California, and his story was also published in a syndicated newspaper column. Within weeks, the web site he had created received reports of 22 cases of transient global amnesia, along with hundreds of cases of cognitive damage. At present, over 2,000 cases of transient global amnesia associated with the use of statins have been reported to FDA’s MedWatch.

But cognitive problems are not the only harmful aspect of these drugs. Other serious adverse reactions include:

  • Personality changes / mood disorders
  • Muscle problems, polyneuropathy (nerve damage in the hands and feet), and rhabdomyolysis (a serious degenerative muscle tissue condition)
  • Sexual dysfunction
  • Immune suppression
  • Pancreas or liver dysfunction, including a potential increase in liver enzymes
  • Cataracts

According to Dr. Graveline, a form of Lou Gehrig’s disease or ALS may also be a side effect, although the US FDA is resistant to accept the link found by their Swedish counterpart, and has so far refused to issue a warning.
“The World Health Organization (WHO) reported on this in July 2007 when Ralph Edwards, who directs the Vigibase in Sweden (the equivalent of the US MedWatch), reported ALS-like conditions in statin users worldwide,” Dr. Graveline says.
He has since forwarded hundreds of cases to MedWatch, but the FDA still has not been moved to act, and doctors are therefore unaware of the connection between this deadly disease and statin use.
“[W]e have anecdotal evidence that if you stop the statin drug early enough, some of these cases regress. That’s why we thought it was important that FDA issue a warning, but they haven’t,” Dr. Graveline says.
Today, all of these adverse effects, including the cognitive problems Dr. Graveline warned about 10 years ago, are supported by published research. MedWatch has received about 80,000 reports of adverse events related to statin drugs, and remember, only an estimated one to 10 percent of side effects are ever reported, so the true scope of statins’ adverse effects are still greatly underestimated.

For a more in-depth explanation of how statins damage your mitochondria and DNA, resulting in a variety of health problems, please listen to the interview in its entirety or read through the transcript as he discusses far more than I can include here.

How Statins Harm Your Brain Function

As is often the case with pharmaceutical drugs, the side effects end up teaching us new things about how the human body works. When statins first hit the market, conventional medicine was unaware of the importance of cholesterol for proper brain function. Now, researchers believe that statins’ adverse effects on cognition are due to cholesterol insufficiency.

Research also began to emerge in 2001 showing the importance of cholesterol in the formation of memories.
“Then we have… dolichols,” Dr. Graveline says. “[W]hen a statin is used, it blocks the mevalonate pathway to get at cholesterol inhibition. It works very beautifully. But in so doing, it blocks CoQ10, dolichols, as well as other major biochemicals…

[D]olichol is one that most doctors have never even heard of before, but it just so happens that dolichols are almost as important as CoQ10 and cholesterol in cell processing.”
In fact, dolichols are vital to a number of cellular processes, including:

  • Glycoprotein synthesis
  • Cell identification
  • Cell communication
  • Immunodefense
  • Neurohormone formation

Dr. Graveline goes on to explain that dolichols influence all the hormones involved with your mental condition, including your emotions and moods. And if you do not have sufficient dolichol, your entire process of neurohormone production will be altered—with potentially devastating results.
“[T]here are thousands of reports of aggressiveness and hostility, increased sensitivity, paranoia, depression and homicidal ideation,” Dr. Graveline says
There are also numerous reports of suicide.
“This whole range of what I call personality- or emotion and behavioral responses have to do with the dolichol deficiency brought on by the mevalonate blockade,” Dr. Graveline explains.

“It’s not just something that occurs in an occasional person… You know we’re all the same and yet we’re all different… You give one medicine to 10 people and if you’re really lucky, in six of them it will do what it’s supposed to do. That’s the way it is with this. I expect there are some people that won’t get any effects of dolichol suppression because they have alternative pathways. The same thing probably holds for CoQ10.”
That said, it’s important to realize that your brain also requires cholesterol in order for memory formation to function normally. In essence, statins suppress a number of vital elements for proper brain functioning, including cholesterol, antioxidants and co-factors like CoQ10, and dolichol.

At the same time, statins also create mitochondrial DNA and cellular damage, including in your brain.

Your brain uses glial cells as factories for producing its own cholesterol on demand. Unfortunately, glial cells are affected by statins in the same way as your liver cells, or any other cell in our body. So if you take a statin, you’re also harming your glial cells and when they cease to function normally, that on-demand cholesterol capability also ceases and your brain can no longer function properly.

The Importance of CoQ10 or, if You’re Over 40, Ubiquinol

It’s now clear that if you take statin drugs without taking CoQ10, your health is at serious risk as statin drugs deplete your body of this essential co-enzyme. As your body gets more and more depleted of CoQ10, you may suffer from fatigue, muscle weakness and soreness, and eventually heart failure. Coenzyme Q10 is also very important in the process of neutralizing free radicals.

So when your CoQ10 is depleted, you enter a vicious cycle of increased free radicals, loss of cellular energy, and damaged mitochondrial DNA.

Unfortunately, the majority of people who take statins are unaware of their need for CoQ10, and physicians rarely advise their patients to take this supplement along with their statin—at least in the United States. It’s also important to supplement right from the start. According to Dr. Graveline, once the mitochondrial damage and mutations are formed they cannot be reversed—no matter how much CoQ10 you take.

So early intervention is key. (Dr. Graveline goes into further detail of how CoQ10 offers protection against mitochondrial DNA damage in this interview, so for more information, please listen to it in its entirety.)If you decide to take a CoQ10 supplement and are over the age of 40, it’s important to choose the reduced version, called ubiquinol.

Ubiquinol is a FAR more effective form—I personally take 1-3 a day as it has far-ranging health benefits. Dr. Graveline concurs with this recommendation.

As for dosage, Dr. Graveline makes the following recommendation:

  • If you have symptoms of statin damage such as muscle pain, take anywhere from 200 to 500 mg
  • If you just want to use it preventively, 200 mg or less should be sufficient

There’s also evidence that CoQ10/ubiquinol is beneficial for Parkinson’s disease and Alzheimer’s disease, and even cancer, and that large doses may be justified in those cases as well.

In addition, CoQ10 is believed to play an important role in preventing premature aging in general by preventing telomere shortening, which can slow or potentially even reverse the aging process. This is just one of the additional benefits of CoQ10, and one of the reasons why I take ubiquinol daily even though I’ve never been on a statin drug.

There are no reported side effects of CoQ10 supplementation, and neither I nor Dr. Graveline have ever heard of anyone overdosing on it. The only drawback is cost.

However, if you’re taking ubiquinol, here’s some cost-saving information for you.

Certified reduced ubiquinol is only manufactured by one company in the entire world, a Japanese company called Kaneca. They own the patent. So, as long as it’s certified ubiquinol, you can buy the cheapest brand you can find, because they’re all the same

Other Valuable Antioxidants for Optimal Health—Especially if You’re Taking a Statin

CoQ10, or preferably the reduced version, ubiquinol, is at the top of the list of important supplements when you’re taking a statin drug. But there are also other antioxidants and nutrients that can be helpful. For example, selenium is also seriously inhibited by statin drugs, and selenium, along with magnesium, are commonly involved as co-factors in a variety of biological functions.

Other important nutrients include:

  • Vitamin C
  • Vitamin D
  • Vitamin E—An emerging form of vitamin E called tocotrienol is 50 times more powerful than tocopherol, which has been used for the past 60 years. It also helps produce cholesterol and has other biochemical advantages
  • Alpha-lipoic acid
  • L-carnitine—which helps metabolize fats properly. Since about 70 percent of your muscles’ energy comes from fats, it’s important to have the ability to metabolize them. INSERT LINE BREAK According to Dr. Graveline: “If you take L-carnitine and find that you suddenly feel much better, then you’ve just proven you need it for the rest of your life because you’re one of those people who have a dysfunction in this capability; you don’t have the means to properly burn fats at our muscle level… naturally you would then get weak when exercising. So it’s useful for making a diagnosis. If nothing happens after three months of a good dose, then I would say you can forget about L-carnitine.”

The Sad Truth: Even Your Doctor has Been Mislead About Cholesterol

That said, aside from taking CoQ10 if you’re on a statin, your diet really should be your primary source of nutrients. (For vitamin D, you’d ideally get it from sun exposure.) Supplements are just that; supplemental to an otherwise healthy diet.
“I think that when you have a statin associated muscle or nerve or even brain dysfunction, this is where you’ve got to go because that’s where the trouble is,” Dr. Graveline agrees.

“[I]f it’s cholesterol inhibition, you just eat more eggs… I can’t believe I went 17 years and never ate an egg. I can’t believe how gullible I was. I was this young medical doctor; I marched to that band of the cholesterol-causation people… I did everything I was supposed to do, and it was all wrong. I can’t believe that I was led astray, maybe for 25 years of my practice! It’s so bad to have to look back and realize you’ve been treating cardiovascular disease erroneously because you were doing what you were asked to do.The sad truth is that cholesterol, our supposed enemy for 35 years, has nothing to do with cardiovascular disease. it is the most important biochemical in your body.

… We all listened to what amounts to brainwashing. The brainwashing that we got from 1955 on, to just recently… They have liberalized the diet stuff recently though, so people are back to eating eggs and drinking whole milk and eating butter. I went around recommending margarine for so long, and margarine is what’s causing disease—butter is what’s helping to cure it. It’s incredible!”
This is true for the majority of our conventional medical professionals. They simply do not know better… which is all the more reason to arm yourself with the information you need to take control of your own health. Shunning statin drugs and addressing your lifestyle is the way to go if you have high cholesterol. For more information, please see my statin index page which includes a plethora of free guidance and clear advice.

More Information

Dr. Graveline covers a lot of information in this interview, so I highly recommend you listen to the entire interview, or read through the transcript. You can also find more information on his web site: www.SpaceDoc.net .

Dr. Graveline’s site serves both as a tool for reporting statin complications, and a database of adverse effects, which are then forwarded to the appropriate agencies.

 

Related Links:

How Statin Drugs Wreck Your Muscles

Conclusions

The article shows the Importance of CoQ10 for your health. COQ10  and its variants such as Ubiquinol  can be found in many health stores, but there are also many good offers online.

Click here for the Ubiquinol/COQ10 offers at Amazon UK

Click here for the Ubiquinol/COQ10 offers at Amazon US

 

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