“There is no place for dogma in Science. The scientist is free to ask any question, to doubt any assertion, to seek for any evidence, to correct any error. Where Science has been used in the past to erect a new dogmatism, that dogmatism has found itself incompatible with the progress of science; and in the end the dogma has yielded, or Science and Freedom has perished altogether.” ~ Oppenheimer
Prolonged sitting associated with higher mortality
Yeah, I am writing this while standing. Even though one may exercise hours per week, sitting for too long has been shown to increase the risk of cancer, diabetes and heart problems.[1] This is why I recommend walking for 30 minutes if sitting for 9 hours. Or, get up for 2 minutes if you have been sitting for more than 30 minutes.[2]
Get your own damned coffee! Get up at work and go annoy some co-worker. Better yet, find someone to bug on another floor and use the stairs to get to them. At home, stop relying on “goffers” to get you stuff while you watch TV.
Genetically we are programmed to be more active than we are now. Our ancestors had to work hard to carry water and chop wood, and cultivate the fields. Now we have all that delivered to us while we vegetate in front of video games, computers and other sedentary-promoting lifestyles. All the while we munch on high refined sugar foods. Obesity and Diabetes are now epidemic because of all this; the same factors contribute to cognitive or brain issues like Alzheimer’s disease.[3]
Stress and weight gain
I see patients every day wishing to lose weight. Most of them state that despite very good diets and exercise they are unsuccessful. Professionally, I must take them at their word. But, often their detoxification parameters (Fatty Liver and unbalanced gut flora) need to be corrected since many chemicals-obesogens-alter our metabolism. Working on these issues, plus a sound nutrition program (Glycemic index diet), supplements (Alpha Lipoic acid, carnitine), and exercise for an hour a day help most patients. If they still cannot shed those unwanted pounds I suspect their stress levels are causing Adrenal hormones to overact, which also alter our metabolism. Google Glucocorticoids if you want to know more. If PTSD is a problem, then, even Diabetes may be in their future.[4]
BTW, pass the avocados
Sadly, many patients still blame fats in general for weight gain issues, all the while indulging on Fat-Free treats that have too much refined sugars, the main culprit of metabolic problems. Good fats like nuts, avocados and fish promote a better metabolism through cell membrane and mitochondrial pathways already discussed in previous issues. As such avocados help lose weight, lower cholesterol,[5] and inflammation as seen in arthritis diseases.[6]
More on the brain
As noted above, Alzheimer’s disease (AD) is more likely to create problems for us if we eat poorly. Patients often wonder if there is a test they can take to assess their future risk for this problem. While fancy tests are currently being developed, simple things like decreased sense of smell and equilibrium problems while balancing on one leg may serve as cheap and simple assessment tools.
Another easy tool is assessing blood pressure and heart rate. If they bounce up and down all over the place you may have a greater risk of getting AD.[7] Presumably this is due to less than optimal circulation to the brain.
These additional early warnings of AD may keep you awake: insomnia, depression and irritability may also point to a higher risk for this disease.[8] Don’t even think about sleeping pills: they have been associated with a higher risk of AD. Best treatment of insomnia is to look into why you cannot sleep. Most of the time, the problem is stress and poor detoxification.
Fiber Update
Most Americans consume about half of the recommended amounts of fiber each day. To make matters worse, they think of refined grains as the main source of fiber, thus promoting more obesity and sometimes gut issues. Fruits and veggies have 2-8 times more fiber than grains.
Fiber man meets microbial man
Am J Clin Nutr 2015 101: 1–2. This article highlights a vital role of fiber: maintaining gut flora.
Fiber supplementation influences phylogenetic structure and functional capacity of the human intestinal microbiome: follow-up of a randomized controlled trial
Am J Clin Nutr 2015 101: 55–64.
Fiber intake and risk of subsequent prostate cancer in Japanese men
Am J Clin Nutr 2015 101: 118–125. Since the gut flora is 2/3 of your immune system and detoxification pathways, it makes sense that any type of cancer will be lowered with fiber; it feeds the microbiome.
Dietary Fiber Is Positively Associated with Cognitive Control among Prepubertal Children
J. Nutr.2015 145: 143-149. Less ADD and depression in children who eat more fiber.
Dietary Substitutions for Refined Carbohydrate That Show Promise for Reducing Risk of Type 2 Diabetes in Men and Women
J. Nutr. 2015 145: 159S-163S.
“Diets rich in low-GI carbohydrates, cereal fiber, resistant starch, fat from vegetable sources (unsaturated fat), and lean sources of protein should be emphasized, whereas refined sugars and grains (high-GI carbohydrates) are to be avoided in order to lower risk of T2D and its related risk factors and comorbidities.”
Metabolism update
The following articles add to the issues mentioned above.
Dietary consumption of advanced glycation end products (AGE) and pancreatic cancer in the prospective NIH-AARP Diet and Health Study
Am J Clin Nutr 2015 101: 126–134.AGE products result from consuming refined sugars. They are oxidative and inflammatory and now associated with cancer.
See Nobel Prize in Medicine 1931.
Sleeping more to improve appetite and body weight control: dream or reality?
Am J Clin Nutr 2015 101: 5-6. Reality. Get plenty of rest. Go to bed early enough so that you wake up without a jarring alarm clock.
Habitual sleep duration is associated with BMI and macronutrient intake and may be modified by CLOCK genetic variants
Am J Clin Nutr 2015 101: 135-143. Circadian Locomotor Output Cycles Kaput (CLOCK) show associations with ghrelin and total energy intake. Translation: a stomach hormone (ghrelin) talks to the brain in regards to metabolism according to Circadian rhythms. Lack of sleep adds to weight gain.
A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes
J. Nutr. 2015 145: 177S-183S
Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome
Am J Clin Nutr 2015 101: 228-239. Real foods, not processed foods improve metabolism and reduce inflammation.
Effect of mastication on lipid bioaccessibility of almonds in a randomized human study and its implications for digestion kinetics, metabolizable energy, and postprandial lipemia Am J Clin Nutr 2015 101: 25–33. Chewing almonds about 40 times before swallowing suppresses appetite and lower cholesterol.
Fish consumption and risk of non-gallstone-related acute pancreatitis: a prospective cohort study
Am J Clin Nutr 2015 101: 72–78. Gall stones are associates with Fatty Liver, a pre diabetic condition, a fact poorly disseminated. See below.
Low Awareness of Nonalcoholic Fatty Liver Disease Among Patients at High Metabolic Risk Journal of Clinical Gastroenterology:January 2015 – Volume 49 – Issue 1doi: 10.1097/MCG.0000000000000075.
Dietary Saturated Lipids in Alcoholic Liver Disease: New Microbiota-Targeting Bullets? Journal Gastroenterology, January 2015 Volume 148, Issue 1, Pages 16-19. Good fats help Fatty Liver by improving gut flora.
Dietary Protein Is Important in the Practical Management of Prediabetes and Type 2 Diabetes
J. Nutr. 2015 145: 164S-169S.
Mediterranean diet and telomere length in Nurses’ Health Study: population based cohort study BMJ 2014;349:g6674. Tail of chromosomes are lengthened by good food. In other words, good food improves genetic profile, thus decreasing risk of cancer and chronic diseases.
[1] J. Ann Int Med 2015;162:123
[2] American J. of Clinical Nutrition 2013;98:538
[3] “Glycemia and cognitive function in metabolic syndrome and CHD,” Am J. Med 2015;128:46
[4] Posttraumatic Stress Disorder and Incidence of Type 2 Diabetes Mellitus in a Sample of Women: A 22-Year Longitudinal Study JAMA Psychiatry. Published online January 07, 2015. doi:10.1001/jamapsychiatry.2014.2632
[5] Published online January 5 2015 in the Journal of the American Heart Association
[6] J. Arthritis Rheumatology 1999;41:81
[7] “Systolic blood pressure variation and mean heart rate is associated with cognitive dysfunction in patients with high cardiovascular risk,” J. Hypertension 2015; DOI:10.1161/HYPERTENSIONAHA.114.04568.
[8] “Noncognitive” symptoms of early Alzheimer disease Published online before print January 14, 2015, doi: 10.1212/WNL.0000000000001238 J. Neurology 10.1212/WNL.0000000000001238.
