A joint U.S.-Iranian study says that combining exercise with omega-3 supplements may boost the bone mineral density in older women and reduce markers of inflammation.
A daily supplement of 1,000 mg omega-3s in combination with aerobic exercise was associated with increases in bone mineral density (BMD) of up to 19% in post-menopausal women, according to findings published in Nutrition & Metabolism.
In addition, markers of inflammation such as interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-alpha) were significantly reduced following 24 weeks of supplementation plus exercise, report researchers from Urmia University in Iran and the University of Missouri in the U.S.
These findings are significant for women at risk of osteoporosis, characterized by low bone mass, which leads to an increased risk of fractures, especially of the hips, spine and wrists. Women are four times more likely to develop osteoporosis than men.
Clients (especially post menopausal women) need to commit to the use of long-term omega-3 supplementation and aerobic exercise.
Seventy-nine healthy post-menopausal women were recruited and randomly assigned to one of four groups: The first group acted as the control and did not receive supplements or an exercise plan; the second group received the exercise plan only; the third group received omega-3 supplements only (1,000 mg omega-3 per day, of which 180 mg was EPA and 120 mg was DHA); and the final group received both supplements and exercise.
The exercise plan involved walking and jogging three times a week at up to 65% of the maximum heart rate.
Twenty-four weeks later, and the researchers found that the combined omega-3/exercise group displayed BMD increases of 15% in the lower back and 19% in the neck of the thigh bone (femur) at the hip.
In addition, the combination group had decreased levels of the pro-inflammatory compounds IL-6 and TNF-alpha by 40% and 80% respectively.
I recommend Metagenics EPA-DHA 720 as part of your daily supplements.
Nutrition & Metabolism; 8(1):71, 2011
Lupus is a chronic disease that involves the immune system. It attacks healthy tissues and organs that can increase the risk of heart disease and cancer. Symptoms include extreme fatigue, skin rashes, and painful joints – simple movements can become painful from swollen joints.
Current treatment is on how best to manage Lupus cases. Drug therapy includes Benlysta and according to the FDA, Benlysta research “suggested, but did not definitively establish” that the drug might reduce severe flare-ups of lupus symptoms. Benlysta has a high rate of serious infections and death in patients taking Benlysta compared to those taking a placebo. NOT MY FIRST CHOICE! Other drug choices include malaria medications and steroids. These have serious side effects too!
A few years ago, Northern Ireland researchers at the University of Ulster conducted a study that tested fish oil, rich in omega-3 fatty acids, on more than 50 lupus patients. After 24 weeks, researchers found a significant decline in disease measurements for those taking fish oil compared to placebo. Fish oil helped relieve fatigue, inflammation, skin rashes, and neurological problems. And all of that added up to improved quality of life — especially for those who were able to reduce their steroid use.
Adverse side effects: zero.
I continue to recommend Metagenics EPA-DHA 720 as the omega 3 first choice.
The Interactive Healer
April 30, 2011
|Dear Dr. Jeff,
I hope everyone enjoyed Passover and Easter as much as I did. Holiday preparation & events often expose us to increased stress…time away from work, rushing round, family gatherings (dysfunctions), etc. For me the past holidays presented an opportunity to do some intense emotional work, dealing with recurring themes and patterns of dysfunction in my own life. I have a passionate commitment toward creating healthy relationships within healthy lives. I had to shift some habitual family patterns that were not OK and create new possibilities.
My message is to keep looking at the issues that are obstructing the quality of life you want to have; risk working deeply on yourself, whether it is diet, nutrition, exercise, or emotions; and expand your capacity for compassion for yourself and others.
Click on DrJeffreyTucker.com so I can keep you updated on important and valuable health information.
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at: DrJTucker@aol.com
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Foods that boost your metabolism
Green Tea is a great antioxidant
Catechins are the group of antioxidants concentrated in the leaves of tea plants. One study published by the American Medical Association in 2006 followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea
Garlic contains allicin, an antibacterial and antifungal compound
The chemical is produced by the garlic plant as a defense against pests, but inside your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights skin (acne) inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef’s knife to crush the garlic before carefully mincing. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).
Substitutes: Onions, chives, leeks
Grapefruit is known as the diet fruit
In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks. Some lost as much as 10 pounds. The study’s control group, in contrast, lost only 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolize sugar. If you can’t stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene-the cancer-preventing antioxidant found most commonly in tomatoes.
Substitutes: Oranges, watermelon, tomatoes
Greek Yogurt contains protein
Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one of these studies, participants on a high-calcium dairy diet were able to lose 70% more body weight than those on a calorie-restricted diet alone.
Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label
Avocado is good for you
More than half the calories in avocado comes from the healthiest fats, called monounsaturates. These fats differ from saturated fats. Numerous studies have shown that monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease.
Substitutes: Olive, canola and peanut oils, peanut butter, tahini
Eggs – whatever you think, get over it & eat them
Each large egg has about 6 grams of high-quality protein and only 70 calories. A study published in the International Journal of Obesity found that people who replace carbs (grains, fruit, cereal) with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. Want to hear something shocking? Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol. Get over it, eat eggs!
Quinoa should replace your rice
It has about twice as much fiber and protein as brown rice, and those proteins consist of a near-perfect blend of amino acids. And get this, all that protein and fiber-in conjunction with a handful of healthy fats and a comparatively small dose of carbohydrates-help insure a low impact on your blood sugar. Quinoa has a soft and nutty taste and it cooks just like rice, ready in about 15-20 minutes.
Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat
Bell Peppers are loaded with antioxidants
Enjoy all the colored ones – red, yellow, and orange. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. Peppers help improve immune function, protect against sun damage, and a provide protection for several types of cancer. Chili peppers are great too. They contain capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.
Substitutes: Carrots, sweet potatoes, watermelon
Almonds are better than peanuts
An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid. This monounsaturated fat is known to be responsible for improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid. Nearly a quarter of an almond’s calories come from fiber and protein. Almonds are a better snack than a rice cake.
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds
Swiss Chard has lots of multivitamins
It’s not only a low calorie food but you can get more than 300% of your recommended daily intake of bone-strengthening vitamin K, 100% of your day’s vitamin A, 16% of vitamin E. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.
Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce
Bonus: Order Metagenics at 10% 0FF UltraMeal Bars
Sore Muscle Remedies
Heres a typical sceanario I see in my office: A client moved some furniture or lifted heavy bags over the weekend and by Wednesday they still complain of feeling sore muscles.
Regular sore muscle pain is fairly easy to remedy. Try taking a hot bath with Epsom salts and a few drops of lavender essential oil. Lavender has anti-imflammatory properties and helps relieve fatiqued muscles. Here are some of my thoughts on over-the-counter remedies for sore muscles:
The three most popular drugs are acetaminophen (Tylenol), ibuprofen (Motrin, Advil) and naproxen (Aleve). These reduce inflammation within an hour or two. I recommend you take these with food. Keep in mind, acetaminophen is harder on the liver, while ibuprofen and naproxen affect the stomach and intestines more. Natural anti-inflammatories may not work as quickly, but we don’t have to worry about side effects. I have been recommending ACUTE PHASE by Metagenics. It contains vitamin C, calcium, magnesium, Boswellia, Tumeric, Ginger and other powerful natural anti-inflammories. For chronic pain I want all of my clients on high doses of omega 3 fish oils. I recommend the Metagenics EPA-DHA 720.
Biofreeze Pain Reliever: is a topical analgesic that delivers the therapeutic benefits of cold therapy and uses menthol. Biofreeze is fast acting and used for sore muscles, muscle/joint aches or pain, back, shoulder and neck pain, painful ankle, knee, hip and elbow pain. I suggest you rub it on at least four times daily.
Capsaicin: It’s the active ingredient in chili pepper and you can buy it at most pharmacies. I suggest the patches or roll-on for ease. These need to be applied four times daily.
Do you suffer with chronic muscle soreness? If you are on Statin cholesterol drugs and blood pressure pills, these are well-known culprits to cause muscle pain. The remedy for drug-induced myopathy (muscle pain) is Coenzyme Q10 (Order CoQ10ST-100 from Metagenics) . Also, Corticosteroids are drug muggers of calcium, you may need to supplement if you take these medications long-term.
I am so sick of…
Order Metagenics UltraMeal shake
I am so sick of clients doing excessive cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think. After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.
Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).
· Stationary bike (light): 474 calories per hour;
· Walking uphill (3.5 miles per hour): 518 calories per hour;
· High impact aerobics: 604 calories per hour;
· Stationary bike (moderate): 604 calories per hour;
· Jogging (light pace): 604 calories per hour;
· Running (5 miles per hour): 690 calories per hour;
· Stationary bike (vigorous): 906 calories per hour;
Just tell me what you like to do and I can turn any of your activities into a cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.
Please forward my newsletter to your friends, family and coworkers. And please feel free to contact me with your questions, comments and suggestions.
Please stay committed to your health, fitness and nutrition efforts.
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out!
Call today to schedule your FMS Consultation: 310-473-2911
Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025
A supplement containing a mix of essential fatty acids and vitamin E may significantly reduce the symptoms of premenstrual syndrome (PMS), according to new research.
The study, published in Reproductive Health, reported that women given capsules containing two grams of a combination of essential lipids—including gamma linolenic acid, oleic acid, linoleic acid, other polyunsaturated acids and vitamin E—showed significantly-eased PMS symptoms at both three and six months after they began supplementation.
One or two grams of essential fatty acids resulted in a significant decrease in symptom in PMS patients.
The authors said that between 80% and 95% of women are estimated to suffer from at least one of the symptoms of PMS in the premenstrual phase of the cycle, and of these around 35% have symptoms severe enough to affect their routine activities.
Essential fatty acids such as EPA-DHA 720 from Metagenics is a valid therapeutic option for women with PMS.
“Prolonged use of the supplement for six months appears to result in a better clinical improvement compared to the results found after three months of treatment…This reinforces the hypothesis that its effects on PMS symptoms are the result of its interaction with prolactin receptors through the action of prostaglandin E1 whose metabolism is directly affected by essential fatty acid levels,” the authors concluded.
Reproductive Health 8(1):2, 2010
A study followed postmenopausal women to see if any of a variety of supplements reduced their risk of developing breast cancer. Among women using fish oil supplements, there was a 32% lower risk of developing breast cancer — although not of all types of breast cancer.
I recommend EPA-DHA 720 by Metagenics. Order @ www.DrJeffreyTucker.meta-ehealth.com
Omega-3 fatty acid intake is inversely associated with periodontitis in the U.S. population, according to research published in the Journal of the American Dietetic Association.
The new study found that a moderate dietary intake of the omega-3 polyunsaturated fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) were associated with a decreased prevalence of periodontitis of up to 20 percent.
Taking Omega 3’s is less expensive than taking drugs and safer for the prevention and treatment of periodontitis.
Periodontitis is a common, chronic inflammatory disease that is characterized by gum tissue separation from the tooth—forming a periodontal pocket that can lead to bone and tooth loss.
Traditional therapies for periodontitis focus on targeting the initial bacterial infection, however more recent therapeutic strategies have aimed to target the response to the infection, which is thought to play an important role in the pathogenesis of periodontitis.
A study published earlier this year in Molecular Oral Microbiology did report potential anti-bacterial effects, extending the benefits beyond inflammation.
Researchers from the University of Kentucky reported that EPA, DHA and LNA (alpha-linolenic acid), as well as their fatty acid ethyl esters, could inhibit the growth of oral pathogens, including Streptococcus mutans, Candida albicans and Porphyromonas ginigvalis at relatively low doses.
The study was said to be the first to demonstrate an antibacterial activity of omega-3 fatty acids and their esters against oral pathogens.
Journal of the American Dietetic Association 110(11):1669-1675, 2010
Dr. Tucker recommends EPA-DHA 720 by Metagenics. Order www.DrJeffreyTucker.meta-ehealth.com
This study looked at the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.
Baseline measurements of Resting Metabolic Rate, body composition, & cortisol were measured.
Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4 g/d of Safflower Oil (SO); or 4 g/d of Fish Oil (FO) supplying 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA).
All tests were repeated following 6 wk of treatment.
Results: Compared to the Safflower Oil group, there was:
• A significant increase in fat free mass following treatment with Fish Oil, and a significant reduction in fat mass.
• A tendency for a decrease in body fat percentage.
• No significant differences were observed for body mass.
• A tendency for salivary cortisol to decrease in the FO group.
• There was a significant correlation in the FO group between change in cortisol and change in fat free mass.
Conclusion: 6 wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated.
Source: Journal of the International Society of Sports Nutrition, Oct 8, 2010;7:31. PMID: 20932294, by Noreen EE, et al. Department of Health Sciences, Gettysburg College, Gettysburg Pennsylvania, USA.
I continue to recommend EPA-DHA 720 by Metagenics Order at www.DrJeffreyTucker.meta-ehealth.com
Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Some people that suffer from migraine headaches have blood sugar level problems (reactive hypoglycemia). A diet free of sugar, and eating six small meals per day is one strategy to improves headaches.
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720
by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.
B-vitamins may be of value for migraine patients in the same way that bringing blood sugar under control is helpful. Also, there is some research to show that a high dose of riboflavin can help migraine patients. Taking 400 mg/day of riboflavin helped subjects with migraine headaches. Compared to taking aspirin, they did no better than the group receiving ribof lavin alone. Riboflavin also reduced the frequency of headaches and use of medication. Metagenics has a great B-complex vitamin that has extra riboflavin in the more biologically available phosphorylated form.
Research has shown that patients with both migraine and tension headaches had lower salivary and serum magnesium levels than age-matched controls. In addition, serum magnesium tended to be even lower during migraine attacks. Magnesium, may also help relieve symptoms like nausea and photophobia. (Look for 100 mg of magnesium per tablet).
If you truly want to protect yourself from heart disease, stop smoking and reduce your stress levels. At least the medical authorities have gotten those two right. And when it comes to your diet, forget about saturated fat and cholesterol. Concentrate on these habits:
• Consume more monounsaturated fats from sources like olive oil, nuts, avocados and avocado oil
• Cut out the sugar and refined carbohydrates
• Consume more omega-3 fatty acids, from wild game, grass-fed beef and bison, sardines and wild (not farm-raised) salmon. And take an omega-3 fish oil supplement daily. I recommend Metagenics EPA-DHA 720. Take at least 2-4 grams per day.
• And reduce as much as possible omega-6 fatty acids in your diet. These come primarily from conventionally raised meats, processed foods, fried foods and vegetable and seed oils (corn, soybean, sunflower, cottonseed, etc.)
Start your day off with a protein shake. I recommend UltraMeal by Metagenics – 2 scoops. Order at www.DrJeffreyTucker.meta-ehealth.com
Increased intake of omega-3 fatty acids have been shown to alleviate symptoms of depression. The optimum omega-6 to omega-3 ratio is 1:1. But because omega-6 is abundant in processed foods (while the primary dietary source of omega-3 is fish) the omega-6 to omega-3 ratio of a typical American diet is by some estimates more like 20:1; a ratio that’s been linked to a wide range of chronic health problems.
A Dutch research team out of Rotterdam recruited more than 260 subjects with symptoms of depression, and about 460 randomly selected control subjects. A blood sample was taken from each subject. In their analysis of the samples, researchers found what they called a “direct effect of fatty acid composition on mood.” Subjects with depressive disorders had a significantly higher ratio of omega-6 to omega-3 fatty acids compared to subjects who were not depressed.
Walnuts and flaxseed contain alpha-linolenic acid, which is converted to omega-3 in the body. But only fish contains both omega-3s – eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA). Salmon, tuna, swordfish, lake trout, herring, mackerel, and sardines are all good sources of EPA and DHA . The drawback with fish is the potential for mercury contamination when dark-meat fish (such as tuna and swordfish) is eaten several times each week.
In my opinion, supplements of fish oil (EPA-DHA 720 by Metagenics) provide an easy way to ensure a good intake of omega-3 fatty acids. Mercury content: zero. I recommend at least 2-3 grams per day for depression. When clients are under my direct supervision I add other specific supplements for individual needs.