Created on Thursday, 29 December 2016 18:48
It could make a huge difference in national health if Americans, across the board, upped their intake of magnesium. That conclusion is derived from a recent study out of China.
"On December 8, 2016 BMC Medicine published the results of a meta-analysis conducted by researchers at Zhejiang University in China which concluded that consuming a higher amount of magnesium is associated with a lower risk of heart failure, stroke, type 2 diabetes and all-cause mortality during up to 30 years of follow-up. The meta-analysis is the first to investigate the effect of dietary magnesium intake on the risk of heart failure and the first quantitative meta-analysis to examine the dose-response relationship between dietary magnesium intake and all-cause mortality."
“Fudi Wang of Zhejiang University’s School of Public Health and colleagues selected 40 publications that included a total of over a million subjects for their analysis. Food frequency questionnaire or dietary recall responses provided information concerning magnesium intake.”
“Over the studies' follow-up periods, 7,678 cases of cardiovascular disease, 6,845 cases of coronary heart disease, 701 cases of heart failure, 14,755 cases of stroke, 26,299 cases of type 2 diabetes and 10,983 deaths were documented. Each 100 milligram (mg) per day increase in magnesium intake was associated with a 22% reduction in heart failure risk, a 7% decrease in stroke risk, a 19% decrease in the risk of type 2 diabetes and a 10% lower risk of dying from any cause.”
“In their discussion, the authors observe that, in comparison with oral supplements and intravenous infusions, increasing the intake of magnesium via the diet may only moderately increase magnesium levels. Although foods such as nuts, beans and whole grains are good sources of the mineral, the authors advise that the daily requirement for magnesium is difficult to achieve by consuming a single serving of any one food item.”
"Our meta-analysis provides the most up-to-date evidence supporting a link between the role of magnesium in food and reducing the risk of disease," Dr Wang stated. "Our findings will be important for informing the public and policy makers on dietary guidelines to reduce magnesium deficiency related health risks."
Dr. Cinque: Magnesium is the second most abundant mineral in the human body after calcium. Besides being a structural mineral like calcium (where magnesium is the second most abundant mineral in bones) magnesium is high enzymatic. There are over 400 bio-chemical reactions in the human body that are dependent on magnesium as a co-factor, and there may be more that aren’t known. It is obvious from this study that magnesium deficiency is extremely common, and correcting it would ameliorate chronic degenerative diseases across the board. How tragic it is that something so plentiful and so accessible and so inexpensive could make such a big difference! What are we waiting for?
Magnesium occurs mainly in unrefined plant foods, particularly green vegetables, beans, nuts, seeds, and whole grains. Increasing these foods would be a very good idea. In fact, they are the foods that people should primarily be eating, with the addition of fruits. Everything else should be an afterthought.
But, as the article states, getting up to, say, 400 mgs magnesium a day may be hard for many people to reach even when they try to eat healthily. And note that most multis contain very little magnesium- not a meaningful amount- because it’s just too bulky to squeeze into multis.
So, what I do is keep a container of Mag Complete around which supplies 120 mgs magnesium per capsule. Its product number is CP1830. It contains several forms of very usable magnesium. And I take it at night before bed. The reason I do that is because magnesium is known to be relaxing- to the nerves and muscles. So, it can help with sleep. It doesn’t make you sleepy but it does help you relax so that you can fall asleep naturally. So, I take one before bed, and if I wake up during the night, I may take another. So, between that, and my natural foods diet, and the small amount of magnesium I get from my multi, I am sure I am getting plenty of magnesium.
Really, it is an awful shame that people should be suffering and dying early because of a deficiency of magnesium. It’s a tragedy. It’s a matter of dying out of ignorance- and that may be not just patient ignorance but doctor ignorance. How many doctors are encouraging their patients to consume more magnesium to prevent diseases?
So, make sure that you are getting enough magnesium. It is extremely safe. The worst thing that will happen if you take too much is that you may get some loose stools- as in milk of magnesia. That’s right; in high amounts, magnesium is also used as a laxative.
Created on Friday, 09 December 2016 19:58
I believe that irrational exuberance dominated the mindset of Americans that Modern Medicine was going to increase lifespans indefinitely. Life expectancy of Americans dipped slightly in 2015 compared with 2014, according to the latest data from the CDC.
And keep in mind that the CDC is like the OPEC of drug companies, so it’s hardly unbiased. I’m not saying that they would ever skew statistics, but then again, yes I am. I know very well that they do. This is the same organization that says that 36,000 people die every year of the flu, just to bolster the sale of the ridiculous flu vaccine.
The following is from the report:
In 2015, life expectancy at birth was 78.8 years for all Americans, a decrease of 0.1 year from 78.9 years in 2014, wrote Elizabeth Arias, PhD, and colleagues from the National Center for Health Statistics, a division of the CDC.
For males, life expectancy at birth changed from 76.5 years in 2014 to 76.3 years in 2015, a decrease of 0.2 year, and for females, it decreased 0.1 year from 81.3 years in 2014 to 81.2 years in 2015.
In 2015, life expectancy at age 65 years for the total population was 19.4 years, the same as in 2014. Life expectancy at age 65 was 20.6 years for women and 18.0 years for men, both unchanged from 2014. In 2015, the difference in life expectancy at age 65 between women and men held steady at 2.6 years.
In 2015, a total of 2,712,630 resident deaths were registered in the United States — 86,212 more than in 2014. From 2014 to 2015, the age-adjusted death rate for the total population rose 1.2%, from 724.6 deaths per 100,000 in 2014 to 733.1 in 2015.
"The rate for the total population rose significantly for the first time since 1999," the authors report.
Top Causes of Death
There was no change from 2014 to 2015 in the 10 top causes of death: heart disease, cancer, chronic lower respiratory tract diseases, unintentional injuries, stroke, Alzheimer's disease, diabetes, influenza and pneumonia, kidney disease, and suicide. Together they accounted for 74.2% of all deaths in the United States in 2015.
However, from 2014 to 2015, age-adjusted death rates rose for 8 of 10 leading causes of death and decreased for 1. The rate increased 0.9% for heart disease, 2.7% for chronic lower respiratory tract diseases, 6.7% for unintentional injuries, 3.0% for stroke, 15.7% for Alzheimer's disease, 1.9% for diabetes, 1.5% for kidney disease, and 2.3% for suicide. The rate decreased by 1.7% for cancer. Age-adjusted death rates for influenza and pneumonia did not change significantly.
Dr. Cinque: So, is just a fluke, or have we topped out in life expectancy in this country? I think it’s more likely the latter. And I don’t think there is anyone more cynical than I am about Medicine. Modern Medicine, in many instances, is contributing to the death rate not the survival rate. I believe the evidence shows that many of the pharmacological interventions are shortening lives rather than lengthening them. It's certainly true of scandalous drugs like Vioxx. And whether you agree with me or not, it is nevertheless true that many medical treatments aren’t even tested for the effect they are having on longevity. For instance, take high blood pressure drugs. Has it ever been scientifically tested whether the use of anti-hypertensive drugs is prolonging lives? No, it hasn’t. They have never done a double-blind study in which a Control group received placebo pills while the test group got treated. That, they say, would be unethical, and it’s the same excuse they give for not testing vaccines. But, there is some data available concerning the widely popular statin drugs, and the evidence is clear that they are NOT prolonging lives. Here is an article about it by Scottish physician and researcher Malcolm Kendrick.
But, there are other reasons besides misguided medical practices that are causing longevity in America to stall. A major one is the rising rate of obesity, in both adults and children. Another is the rising rate of physical inactivity, in both adults and children. Smoking rates have supposedly come down to their lowest level ever, but I have to wonder how accurate the claims are. Tobacco companies seem to be doing well, and by my observations from being out in public, it seems like there are still plenty of people smoking. What say you?
In any case, the expectation that Medicine was going to continue lengthening lives indefinitely seems to be a pipe dream. And if stem cell therapy is going to change that, it certainly hasn’t happened yet. The greatest potential of Modern Medicine to prolonging lives, in my opinion, is bio-identical hormone replacement.
Created on Tuesday, 08 November 2016 21:15
Why would a college-educated young man from a well-to-do family from the DC area hitch-hike from South Dakota to Northern Alaska and then wander off into the remote woods with a rifle, ammunition, and little else, determined to live off the land shooting wild game and foraging for wild plants?
A lot of people have wondered about that, but there are no clear answers. And, it ended tragically. He survived for a while on game like squirrels, porcupines, birds, ducks, and even a moose once, while he also ate wild berries and this native root called "wild potato" although it is unrelated to the potato that we know. It's actually a leguminous plant, and it's edible root has the texture of carrot.
But, it was still a low calorie diet because the meats were very lean and the plant foods were all very low in calories. From the start he started losing weight- and he was thin to begin with. After about two months, he had had enough, and he still had the bodily reserves to walk out, which he decided to do. However, the creek that he crossed getting there had swelled to a raging river from snow melt, and he could not cross it. It was too treacherous from the rapids and the rocks, plus the water was deep and only slightly above freezing. He never would have made it, and he knew it. So, he went back to the abandoned bus that he had turned into his camp, and he resumed doing what he was doing. I suppose that his hope at that point was that somebody would come along who could help him get out, but nobody showed up.
Then, there was a piece of bad luck. The wild potato he was eating turns very hard and fibrous in the late summer; it loses its succulence. So, he resorted to eating its seeds. But, what he didn't realize is that the seeds are NOT edible. The seeds are high in a toxic amino acid called canavanine.
I know about canavanine. Remember back in the 1980s that there was a big kick of eating alfalfa sprouts? People grew them at home; markets sold them; salad bars served them; they were everywhere. Well, alfalfa sprouts also contain canavanine but not as much as this other plant. And, it's one of those things where you have to eat a lot of it to be poisoned. A little cluster of alfalfa sprouts wasn't gong to kill anybody. But, he was eating large quantities of these toxic seeds. And reportedly, his thin, weakened, undernourished condition made it harder for his body to tolerate the canavanine. The effect that it had on him symptomatically was to make him very, very weak, to where he could hardly stand. And obviously, if you can't stand and walk, you can't hunt, and you can't forage. So, he just starved. Having arrived there in late April, it's believed that he probably died in the abandoned bus in mid-August. His corpse, which was found by hunters inside a sleeping bag within the bus, presumably about three weeks after he died, weighed 66 pounds.
Again, a lot of questions are circulating about what drove him to do this extremely extreme thing. But, a question that I have which I haven't seen asked before is this: he was a young man; 24 years old; at the height of his hormonal surge of young adulthood. So, why wasn't he more interested in other things. You know, chasing girls? He wasn't going to find them hiding behind trees in the Alaskan wilderness. Even before he went to Alaska, he didn't seem to have much interest that way. And apparently, somebody at college ribbed him about being gay, which he lambasted as nonsense, and I have no reason to doubt it. He wasn't interested in boys. He wasn't interested in girls. He wasn't interested in anybody. It wasn't that he was homosexual; it was that he was asexual. But why? What was wrong with him?
At various times in life, there are certain values and interests and urges and pursuits that you expect normal people to have. Why didn't he have them?
So, I have to assume that he had some pretty major psychiatric illness going on. And reflected in that, I believe, is the very slipshod, haphazard way he went about preparing for this venture, with woefully inadequate equipment, supplies, and knowledge.
It's notable that he had taken other solo road trips before this, but always remaining within civilization, but upon returning home from these road trips, he was also exceedingly thin. I mean to where his mother was aghast at the sight of him and started cooking 'round the clock to revitalize him. So, why did that happen? Money may have been a factor, but I doubt that accounts for it. His family was well-off, and he could have gone to them for money. I think that once he got away from a structured day in which meals happen according to schedule, according to the clock, that he would literally forget to eat. Hunger, alone, was not spurring him to eat enough food, and it happens. And, I think that may have been part of his mental illness too.
I have seen programs on television about guys who were surviving in the wild in extremely harsh places, like Northern Canada, but these were highly trained individuals. And since, there were tv cameras there and a crew recording it, the guy obviously wasn't really alone, although they made it look that way. I'm not saying that he cheated and took help, but he was protected in the event of an emergency. There was no chance that he was going to starve to death. He was like a tightwalker with a net. What Chris McCandless did was extremely reckless, almost to the point of being suicidal. And there's mental illness rearing its ugly head again.
Humans are obviously natural beings, but it doesn't mean that we can live in the wild, especially not in a place like that. Why do it in Northern Alaska? Why not go to a tropical rain forest? And even there, I am sure there are lots of things that can go wrong. Most people know that if you just release a domesticated dog into the wild, he is not going to survive; he is not a wild animal. He is domesticated. Well, we are domesticated too, and 10X more so.
What happened to Chris McCandless was like the exaggeration of all the human ventures that just aren't well thought out. He was lacking in judgment, again, part of his mental illness. He wasn't completely lacking in judgment because when he reached the river and realized it was too treacherous to cross, he did turn back. But, he struggled with it. He almost tried to cross it. There was probably a 50/50 chance that he would have. He probably put his hand in the water and felt the sting of the icyness, and that jarred him into coherence. That put the brake on. But, he needed a lot more brakes on himself than he had. He killed himself. He killed himself the moment he disappeared into those woods.
If you'd like to read the book, it's called Into The Wild, and the author is Jon Krakauer. It's very well written.
Created on Sunday, 02 October 2016 21:27
This is way off-topic, but I'm putting it up anyway, for the same reason that Bill Clinton gave us: "because I can."
The JFK story is a lie, but we are bombarded with lies, including a lot of medical lies. And, one of those medical lies which they tell in order to support the booming kidney transplant industry is that it doesn't hurt to donate a kidney.
It damn well hurts you. It hurts you a lot. It is a crime against yourself to do it. And now, refreshingly, here is an article written by a medical student who at the age of 18 was conned into donating a kidney but now, he regrets it.
I'm putting the whole article up right here. But, Medicine has known all along that donating a kidney is extremely compromising. Consider that the most widely used measure of kidney function is the blood creatinine test. Normally it's at about 1mg/dl or less. And the lower the better. You donate a kidney, and it rises to nearly 2. Once it gets to 3, you're in early stage kidney failure. So, you're half-way there just from donating a kidney. And it makes sense. Normally, in life, your kidneys take turns working. Each as its own ureter draining into the bladder, but at any given time, 90% of the output is coming from just one kidney. Meanwhile, the other one is resting and repairing. But, obviously, if you donate a kidney, you're remaining kidney has to work 24/7/365 year after year after year until you die. It's like a hamster on a treadmill that never stops, and doing twice the work as before.
So, read this refreshingly honest article that somehow slipped past the censors. ANY SURGEON WHO CUTS A HEALTHY KIDNEY OUT OF SOMEONE SHOULD BE PROSECUTED FOR MEDICAL MALPRACTICE AND INFLICTING SEVERE BODILY HARM.
At 18 years old, he donated a kidney. Now, he regrets it.
When I was 18, my stepfather’s brother had been on dialysis for just over a year. He was thin, he exercised regularly and he seemingly was in perfect health, but inexplicably his kidneys began to fail him. Although I was just about to leave for college, I’d heard enough about the misery of dialysis to decide to get tested as a possible donor. In the back of my mind, I knew that the chances of our compatibility were incredibly low because we were not related by blood. Perhaps that made it easy for me to decide to get tested.
When we received the results, I was stunned to find out that he and I were a match. The transplant team gave me plenty of opportunities to back out of the donation, and it put me through countless evaluations, physical and psychological. Much of my family was steadfast against my becoming a donor. Looking back, who could blame them? Their son-grandson-nephew was going to undergo a major operation with no benefit to himself.
However, I continued to be confident in my choice. I relied on the one fact that would be repeated to me many times: “The rate of kidney failure in kidney donors is the same as the general population.” Why wouldn’t everyone donate a kidney, I wondered.
My mother was the only one to — reluctantly — support my decision. She accompanied me to San Francisco, where the surgery took place, and we settled in for the weeks that I would spend recovering. On the day of the surgery, anesthesia flowed into my arm and the world swiftly slipped away. Then, just as quickly, it seemed, I awoke, nauseated and confused. So much preparation for such a short nap. The anxiety I’d felt about the surgery was now gone — as was one of my kidneys.
[Your iPhone will soon help you sign up to be an organ donor]
Michael Poulson regrets giving that kidney away. (University Photo)
An uneventful recovery came and went. I returned to college and resumed a normal life. Likewise, my step-uncle did very well and is living a full and healthy life, as is my donated kidney.
Five years after the surgery, when I was 23 and getting ready to go to medical school, I began working in a research lab that was looking at kidney donors who had gone on to develop kidney failure. For that research, I talked to more than 100 such donors. In some cases, the remaining kidneys failed; in others, the organ became injured or developed cancer. The more I learned, the more nervous I became about the logic of my decision at age 18 to donate.
And then in 2014, a study looking at long-term risks for kidney donors found that they had a greater risk of developing end-stage renal disease. Another study that same year raised the possibility that they may face a heightened risk of dying of cardiovascular disease and all-cause mortality (although this point remains controversial).
Other studies and surveys, though, suggest that the risk, while greater, is still fairly small.
The truth is, it is hard to get good numbers about what happens to donors. Hospitals are required to follow them for only two years post-donation, which does not catch such long-term complications as chronic kidney disease, cardiovascular issues or psychiatric issues. There is no national registry for kidney donors or other large-scale means of tracking long-term outcomes.
The result is that we know neither the denominator (the total number of kidney transplants that have occurred over the decades) nor the numerator (the number of donors who have gone into kidney failure). And what we do know is incomplete. Yet the need for donors remains great, as the number of Americans needing a kidney transplant has steadily increased — to more than 120,000 — while the number of transplants performed has remained relatively steady — at about 30,000 per year .
[The U.S. spends more money on this medical condition than any other]
Donors are lauded for their altruism and bravery for what is promoted as a benign procedure with low long-term risk. We are told about neither the reality of donation risks nor the scarcity of data that’s available.
As a medical student and soon-to-be physician, I’ve come to better understand the imperfections in the idea of informed consent. We work with the data we have, and patients aren’t always told that it may not be that solid. At the time of my surgery, I thought the system was designed to protect me as a donor. Yet, now, more than eight years later, I am angry that I was never fully informed of the lack of research or the unknown long-term health implications for me.
Mostly I’ve come to terms with the increased risks of being a kidney donor. But I’d be lying if I said I don’t get anxious about it. I feel vulnerable. Sometimes I can think of nothing but my remaining kidney. I’ll feel pressure on my ribs, and I think, “Is that my kidney acting up, or simply back tension?” Or I’ll wonder: “Should I be feeling this lump? Am I going into kidney failure?”
Being a kidney donor has become a part of my identity. Some people — particularly in medical school — have put me on a pedestal for my altruism and bravery. But often I find myself hiding the fact that I donated, which I’d like to think of as an act of modesty. The sad and difficult truth is this: Knowing what I know now, I regret donating in the first place.
Created on Wednesday, 28 September 2016 16:36
The term “side effects” is a euphemism for the adverse, toxic effects of medical drugs. And keep in mind that often the desired, sought-after effects are also toxic. For instance, acid-blockers work by poisoning the cells that produce stomach acid. Impairing the production of stomach acid is certainly a toxic effect in my book, since producing stomach acid is normal and healthy.
But, the biggest problem with the popular understanding of “side effects” is that if they don’t manifest visibly and palpably that they don’t exist. It’s often assumed that if a medical drug is well tolerated in the act of taking it, if it doesn’t cause you pain or discomfort, that it must be safe. That is a delusion. Let’s say, for instance, that a drug is poisoning the cells in your bone marrow which produce blood cells. So, those cells are under attack, and they start producing abnormal, defective blood cells, whether red, white, or platelets, or a combination. Are you going to feel anything? Probably not and for a long time. There are no pain receptors in your bone marrow. And if your blood contains abnormal cells, that is a high number of them, you won’t necessarily feel anything right away either. Eventually, say if you become anemic from the toxic effect of a medical drug, you’ll start experiencing symptoms, such as fatigue, shortness of breath, lack of stamina, paleness, etc. But, by then, by the time symptoms appear, the condition will be advanced. The early and intermediate stages of the drug-induced pathology will probably entail no symptoms at all.
It’s quite true that some people may tolerate a medical drug better than other people. And the converse is also true that some people may not tolerate a medical drug that most tolerate. Take, for instance, statin drugs. Statin drugs cause muscle breakdown which can lead to pain, which is very common. But, in some people, the muscle breakdown is so great that it overwhelms the kidneys with the breakdown products of muscle protein. And, the result is they go into kidney failure. Of course, not everybody goes into kidney failure from taking a statin, but, I think it’s fair to say that everybody heads in that direction from taking a statin. Statins increase the risk of kidney failure, diabetes, and cancer. And that’s in everybody. And that’s in exchange for what? A vanishingly small statistical reduction in heart disease risk? It’s so small that 100 people would have to take statins for 10 years in order for 1 of them to avoid 1 heart attack. The risk/reward ratio for those drugs is absolutely appalling.
Antibiotics are another class of drug that work by poisoning. The whole idea of them is to poison: bacteria. And you hope that that can be done without poisoning you- very much. But, at least with antibiotics, it’s usually a temporary thing. You take them for a week, maybe 10 days; maybe even 2 weeks. But, it’s not a life sentence. However, there are many drugs that are meant to be a life sentence. They put you on blood pressure drugs with the expectation that it is a life sentence. They put you on diabetes drugs with the same expectation. When they put you on drugs for arthritis, they don’t expect you to ever stop taking them. It’s meant to be permanent.
And even drugs that are supposed to be for temporary use often wind up being permanent or at least long-term. For instance, most sleeping pills say that you should only take them for 10 days. But, if people were only going to take them for 10 days, how could the drug company afford the expensive ads? They know very well that people go on Ambien or another sleep drug for years and years and years. That includes drugs that were only tested for 6 weeks, meaning that they tested the safety of the drug over just 6 weeks of use.
So, there is no such thing as a “side effect.” There are only effects. And most drugs not only have toxic effects but work in their desired effect through poisoning something.
The fact is that there are very few drugs in Medicine that anyone with sense should want to take. Almost always, there are alternatives to taking medical drugs. And oftentimes, just living with your condition, whatever it is, is superior to treating it with medical drugs. I kid you not.
The time has come not only to reevaluate medical drugs, but to reevaluate our attitude towards medical drugs. They are, generally speaking, harmful and dangerous, and that is a fact.
Created on Thursday, 14 July 2016 17:01
People who blame pasta for weight gain have missed the message about the Mediterranean diet, according to Italian researchers. The team from the IRCCS Neuromed Institute in Italy crunched the numbers from earlier studies involving more than 20,000 Italians and discovered that pasta intake was associated both with lower obesity rates and healthier waist-to-hip ratios.
"We have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight," researcher George Pounis says in a press release. The team's research was published this week in the Nature journal Nutrition & Diabetes.
The researchers say their findings show that people trying to lose weight are wrong to completely banish pasta from their diets, reports UPI, which notes that pasta sometimes gets the blame for weight gain when it's used as a "vehicle for overly salty, sugary, fatty sauces."
A nutrition professor at the University of Reading says that the results appear solid, with pasta intake in this case demonstrating adherence to the Mediterranean diet. "These results clearly show that it is wrong to demonize carbohydrates as the data clearly shows that consumption of a carbohydrate-rich food such as pasta does not have an adverse effect on body weight," he says.
Dr. Cinque: This doesn't surprise me in the least. And two other positive things about pasta are that it's usually is eaten with tomato sauce, which is healthy because of its high lycopene content, that is more available than in fresh tomatoes, and the simple fact that pasta mixes very well with vegetables, such as zucchini, spinach, peppers, etc., and eating more vegetables is absolutely good.
What I do is use half whole wheat and half regular pasta. That way, I get the benefit of some whole grain, yet, it still tastes like pasta, as we know it. Using all whole wheat makes for a much stronger and different taste that some may like and some may not. But, going 50/50 is something that everyone can do- painlessly.
I appreciate seeing articles like this that fight the demonization of carbohydrates. It's perfectly natural and normal to eat some carbohydrates. I don't say you have to eat pasta. Certainly, you can live without it. But, in that case, you should eat other carbohydrates. Avoiding them completely is ridiculous. But, I feel that way just as strongly about fats. Avoiding fats completely is ridiculous. It's perfectly natural and normal to eat some fats. And, would you believe that until a few years ago, it was taught that we can't taste fats, that our experience in eating them is all about "texture" and not taste? Fortunately, a few years ago it was discovered and announced that there are fat-detecting taste buds that are abundant and very sensitive.
Eschewing all carbohydrates or eschewing all fats is an extreme thing to do. Either one may result in some weight loss, and that's because in either case, you are throwing out a major class of food, and it is almost certain that you are going to reduce your caloric consumption. And frankly, it's a shock to your system. What I do is eat healthy carbs and healthy fats, and I round it out with a lot of fresh produce. And doing that, I stay thin. I weigh the same at 65 that I did at 35. I am not the least bit interested in eating a low-fat diet or a low-carb diet. My goal is to eat a healthy diet which includes both carbs and fat, with moderate caloric consumption, and a lot of vigorous exercise. Both carb-avoidance and fat-avoidance are extremely extreme. So, don't do either one.
Created on Sunday, 03 July 2016 16:17
Did you know that a tall Starbucks has about 7.6 times the caffeine of a can of Coke and 5.8 times that of a Diet Coke? That’s a flood of caffeine. A tall 12 ounce regular Starbucks coffee has 260 mgs. But, a Grande has 340! And a Venti has 420! Yikes!
A 12 ounce Coca Cola has 34 mgs of caffeine. A Diet Coke has a bit more: 45 mgs.
So you’d have to drink 8 Cokes or 6 Diet Cokes to equal the amount of caffeine that you get from one Starbucks coffee.
Coffee actually varies a lot in how much caffeine it contains. Typically, a 12 ounce cup of regular non-Starbucks coffee has 100 to 260 mgs caffeine. The average works out to 180 mgs caffeine.
A 12 ounce can of Red Bull (which is the larger one) contains 114 mgs of caffeine.
Decaf coffee is not completely devoid of caffeine. The average cup of decaf has 5 mgs. However, Starbucks decaf has 9 to 12 mgs of caffeine.
A two-ounce 5-hour energy has 138 mgs of caffeine. That’s in the same ballpark as a cup of coffee, but remember, it’s just 2 ounces. Imagine if you drank 6 of them to equal the 12 ounces. You’d get 828 mgs of caffeine, which could actually be lethal.
Two tablets of Excedrin has the same amount of caffeine, essentially, as one 5-hour energy. So, if you take two tablets, the standard dose, it’s like drinking one 5-hour energy.
Coffee ice cream is pretty darn caffeinated. 8 ounces has 45 to 75 mgs of caffeine, so more than a can of soda.
Chocolate is relatively low in caffeine, but it does have some. Each Hershey’s kiss has 1 mg. Each Reese’s peanut butter cup has 4 mgs. Each Milky Way candy bar has 14 mgs of caffeine.
Tea has less caffeine than coffee but more than chocolate. Each 12 ounce cup of tea has 72 mgs of caffeine. You can get rid of most of the caffeine in tea by steeping it the first time, discarding that liquid, and then steeping it again with the used tea bag. Most of the caffeine comes out in the first steeping, so this is an easy, practical way to decaffeinate tea.
Each little No-Doz pill (the over-the-counter stimulant drug) has 200 mgs of caffeine, and the same is true for Vivarin.
I thank Dr. Linda Carney, MD of Buda TX for this information.
Created on Thursday, 09 June 2016 18:40
This is an article about Vitamin D deficiency and its role in heart disease by a leading cardiologist. Note the statistics on Vitamin D deficiency among Blacks and Hispanics, and that's because of their darker skin. She advises that one shouldn't take more than 4,000 IUs without a doctor's approval, but the Vitamin D Foundation, which is run by a doctor, recommends 5000 IUs daily for most people. However, this time of year (summer) if you get plenty of sun, as I do, you should cut back. What I do is take 5000 IUs of Vitamin D3 every day for most of the year, but in June, July, and August, I cut back to 5000 IUs every other day. Dr. Cinque
The author: Dr. Erin Michos, a preventive cardiologist and researcher at Johns Hopkins, has been studying the potential impact of vitamin D and cardiovascular health for over 10 years. Ironically, at her last annual checkup, Michos -- an avid outdoor runner -- was shocked to learn that she, too, was vitamin D deficient with a blood level of only 15 nanograms per milliliter. Should she take a vitamin D supplement for her heart health? In this piece, Michos and her internal medicine colleague Samuel Kim discuss the "sunshine" vitamin.
Vitamin D: Does it Even Matter?
Vitamin D is a hormone that helps control calcium levels in your body, which is ultimately important for your overall bone health. Vitamin D is produced in the skin from exposure to ultraviolet B rays in sunlight or taken in from food or dietary supplements. However, only limited food sources contain vitamin D, such as fatty fish, cod liver oil, eggs, milk, cereal and bread.
It's well-known that vitamin D is important for bone health. Very low levels of vitamin D can cause low levels of calcium in your blood, which can increase your risk of bone fractures, tingling and numbness sensation, and muscle weakness.
Recent research, including many of the studies that Michos conducted, has found that the sunshine vitamin may also be linked to other health conditions, like an increased risk of heart disease, stroke, diabetes, high blood pressure, abnormal cholesterol levels, erectile dysfunction and obesity.
Still, most of these observational studies do not prove a cause and effect because they don't involve intervention to correct low vitamin D levels. Having a low vitamin D level may simply be a risk marker indicating an individual is less healthy from other causes. Further research needs to be conducted to see if treating vitamin D deficiency through vitamin D supplementation can impact vascular disease outcomes. Fortunately, randomized clinical trials to answer this question are ongoing.
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Who Becomes Vitamin D Deficient?
There are three major groups of people who develop vitamin D deficiency:
1. People who do not get enough vitamin D either through diet or sunlight exposure. Inadequate sunlight exposure is a problem for many people, especially darker-skinned individuals, those who use sunscreen for skin cancer protection and those who live in sun-limited areas in northern parts of the U.S.
2. Patients with kidney and liver diseases can have low vitamin D levels because they have decreased levels of important proteins that metabolize vitamin D.
3. Patients with bowel diseases, such as celiac disease, Crohn's disease and cystic fibrosis, or who have had any surgery that removes or reconnects the intestines or stomach cannot readily absorb vitamin D.
Who Should Get Tested?
In general, routine testing of vitamin D is currently not recommended except for people with kidney diseases, bowel diseases and a higher risk of osteoporosis, including previous bone fractures and low calcium levels.
When testing for vitamin D deficiency, physicians order the blood test for 25-hydroxyvitamin D concentration. This is the form of vitamin D that is the best measure of vitamin D stores in the body.
There is some controversy though about what is considered a normal amount of vitamin D in a blood test. The Institute of Medicine says that blood levels of 25-hydroxyvitamin D greater than 20 nanograms per milliliter should be adequate. However, many experts, including the Endocrine Society, advocate for levels greater than 30 nanograms per milliliter.
Because of the widespread use of sunscreen and more time spent indoors, particularly for occupational work, vitamin D deficiency is actually quite common. In the U.S. alone, the National Health and Nutrition Examination Survey found that over 40 percent of the American population was deficient in vitamin D (levels less than 20 nanograms per milliliter), with the highest rates seen in African-Americans (82 percent) and Hispanics (69 percent).
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How Do You Treat Vitamin D Deficiency?
Vitamin D can be obtained from diet, but food sources generally have small quantities. In the absence of adequate sunlight exposure, it can be difficult to get enough vitamin D from diet alone. As a reference, 1 cup of milk (8 ounces) is roughly equal to about 100 International Units of vitamin D. For individuals with fair skin, 15 to 30 minutes of midday sun exposure during the summer months can give you close to 5,000 IU a day -- the equivalent of drinking 50 glasses of milk! Dark-skinned individuals and the elderly may produce less vitamin D in response to sunlight.
Prolonged peak sunlight exposure is not recommended for patients with a higher risk of skin cancer, especially individuals who are fair-skinned. Vitamin D from tanning beds is also not recommended given the high risk of skin cancer development.
In addition to diet and sunlight, you can get vitamin D from supplements. Vitamin D supplements come in either D2 (ergocalciferol) or D3 (cholecalciferol) forms. We generally recommend D3, since this is the form that is naturally produced in the body by sunlight, but either supplementation is reasonable. Most supplements at lower doses can be purchased over the counter without a prescription.
It is not completely clear what the ideal vitamin D intake goals should be for each individual. The U.S. Preventive Services Task Force recommends that all adults should intake at least 600 to 800 IU daily. The National Osteoporosis Foundation recommends somewhere between 800 to 1,000 IU daily for adults over age 50.
For patients with vitamin D deficiency, the guidelines recommend an initial treatment with a 50,000 IU vitamin D booster pill -- which normally requires a doctor's prescription -- once a week for eight weeks, then transitioning to a once-a-day supplementation between 1,500 and 2,000 IU. Patients on seizure medications, steroids, antifungals and HIV antiviral medications are often recommended to take two to three times more vitamin D because these medications can increase vitamin D metabolism. Personalized vitamin D treatments can be discussed with your doctor.
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What Are the Side Effects of Vitamin D Supplements?
In general, the side effects from vitamin D supplements are uncommon and relatively benign. However, high doses could lead to high calcium or phosphorous levels, increased thirst, a metallic taste in the mouth, tiredness, constipation and kidney stones. Although vitamin D toxicity is rare, it's not recommended to take more than 4,000 IU a day, unless a doctor is also monitoring your blood levels.
So What Does All This Mean for Me?
Vitamin D deficiency is common in the U.S., especially because many of us stay indoors and do not eat vitamin D-rich foods. There are reasonably good data to support the use of vitamin D supplementation by patients with a higher risk of osteoporosis. However, the benefit of supplementation in the normal aging population remains unclear.
Although there are more data to suggest that vitamin D deficiency may increase the risk of heart diseases, high blood pressure and obesity, it is not unclear at this time if and how vitamin D treatment will improve the development or progression of these diseases. More research is needed. Also, vitamin D treatment may only benefit those with deficiency, not individuals who already have adequate levels from sunlight and diet.
Back to our case about the author: Despite her physical activity levels, perhaps it isn't so surprising that Michos ended up vitamin D deficient. She eats a largely vegetarian/vegan diet, does most of her outdoor physical activity in the early morning, avidly uses sunscreen in the summer and lives in the northern part of the U.S. -- all known risk factors for deficiency.
In the end, Michos decided take a vitamin D supplement for her bone health, particularly because of her family history of osteoporosis. But at this time, despite her own research, she cannot recommend vitamin D for the sole purpose of preventing heart and related vascular diseases. As mentioned, there are several large randomized clinical trials ongoing now to test whether vitamin D treatment can reduce the risk of heart disease, cancer, diabetes and death. Hopefully, the results of these trials will inform future recommendations to patients.
Dr. Erin Michos is a cardiologist and associate professor of medicine at the Johns Hopkins University School of Medicine with a joint appointment in epidemiology at the Johns Hopkins Bloomberg School of Public Health. She is the associate director of preventive cardiology for the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease. Her research interests focus on general preventive cardiology, cardiovascular health in women, vitamin D and management of lipid disorders.