All Posts tagged www.DrJeffreyTucker.meta-ehealth.com

Workout Recovery – Protein Timing

Numerous studies have already demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to the concept of the ‘post-exercise window of opportunity’. 

In Recovery – the magic ingredient of any training program is protein. I recommend two scoops of UltraMeal powder protein and add a scoop of BioPure Protein (both products are by Metagenics). This makes the best  protein shake. Protein overshadows carbohydrate, which are included in the UltraMeal.

What’s the window of opportunity for maximal uptake – it depends on who you read. Everything I read still points to 20-30 minutes max. bio Pure Protein has all the amino acids –these have to be integrated into your recovery strategy.

Many clients start drinking a protein shake before working out and then immediately after…the body composition results are speaking for themselves.

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Tips to protect and preserve your body

These are common things I hear myself say to patients to protect and preserve their body. 

Eyesight: Eat Mangoes & Kiwi. Mangoes are loaded with beta-carotene and vitamins C and E, three antioxidants that protect your eyes from vision-altering free-radical damage. Avoid age-related macular degeneration by taking lots of antioxidants. Kiwi has lots of potassium. 

Prevent Colon Cancer: Eat Brazil nuts. They’re the top food source of selenium, a mineral that one study showed may reduce the risk of colon cancer by as much as 60 percent. Target amount is 200 micrograms of selenium.

Prevent Ulcers: Eat lots of broccoli. In a study sponsored by the National Academy of Sciences, sulforaphane—a phytochemical in the sprouts—killed off any H. pylori. Broccoli sprouts are best.

Avoid  Strokes:  Vitamin C — minimizes artery damage from free radicals, reduces blood pressure, and helps control cholesterol.

Prevent Prostate problems: Eat Blueberries they are at the top of the fruit list with the most antioxidants. Plums have phytochemicals that inhibit prostate-tumor cell growth in the laboratory by 80 percent—20 percent more than blueberries do. 

Heart Attack: Black or Green tea – drinking one or more cups of black tea daily was associated with a 45 percent decrease in heart attacks. The flavonoids in the tea may reduce the buildup of fatty deposits in the arteries.

Losing Weight:  Two scoops of  UltraMeal powder mixed with water or juice as a breakfast shake has been the best product I’ve seen to help my clients lose weight. Each shake 15 grams of protein, which helps suppress appetite and may boost the activity of leptin, a hormone that plays a key role in calorie burning.

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Anti-Infammatory Diet Updates

 
Eating right and getting regular exercise is the best way to achieve and/or maintain health. I remember hearing Jack LaLanne say, “Diet is King & exercise is Queen, and when you put them both together you build a Kingdom.” 

Inflammation can be low-grade or it can flare up or progress into chronic or acute disease states, including serious autoimmune problems such as arthritis.  Although inflammation should lead to tissue repair and remodeling, when it becomes chronic, it prevents healing and should be viewed as a disease process. 

Nutritional imbalances  (deficiencies and excesses of various nutrients) can cause inflammation .

The Diet
The most important thing is too  eat fresh food, whatever it may be. Avoid packaged or processed foods—the more a food is processed, the less healthful it will be. Consume lots of plants. Plants have antioxidant properties and phytonutrients that quench inflammation.

Vegetables are always at the top of the list. Foods containing omega-3 fatty acids are also anti-inflammatory, including fish and, to a lesser extent, plant foods like flax seeds and walnuts.

Because plant-based foods are among the richest sources for powerful antioxidants and phenolics (including flavonoids) that reduce inflammation, the Mediterranean diet, which emphasizes fresh plant-based foods and phenolic-rich olive oil, has grown in popularity.

I recommend not eating  grains and enjoy high-fiber foods like beans, peas, lentils, oatmeal, nuts, and avocados. Consume more fish, especially salmon, tuna, and other fatty fish that contain those omega-3 fats.

Processed Foods and Meats

Avoid anything with more than a very small amount of sugar or high-fructose corn syrup, white flour products, sodas and sweet drinks, chips, and fried foods of all types, other than lightly stir-fried vegetables.

White flour increases inflammation.

Red meat isn’t necessarily bad. It is what we do to red meat that makes it bad for us by feeding cattle grains such as corn, instead of allowing them to eat the field grasses that they were intended to eat. An alternative to beef is buffalo or bison—these animals are grass-fed and, interestingly, will not eat corn.

For the carnivores among us, the preferred protein solution is buffalo or bison, grass-fed beef, organic chicken, and wild-caught fish, particularly salmon and tuna.

For those with rheumatoid arthritis: Increase EPA intake from marine sources such as oily fish (salmon, sardines, herring, trout, black cod) and oysters, aiming for consuming these foods several times a week, and to reduce dietary sources of arachidonic acid (meat, high-fat milk and cheese products, eggs) as much as possible. Make sure your diet is low in arachidonic acid and supplement with fish oils.

 

In a recent study at Lund University’s Antidiabetic Food Centre in Sweden, 44 healthy, overweight subjects aged 50 to 75 were fed an anti-inflammatory diet consisting of antioxidants, slow-release carbohydrates, omega fatty acids (oily fish), whole grains, probiotics, and viscous dietary fiber. After only four weeks, the results showed LDL cholesterol had dropped by 33 percent, blood lipids by 14 percent, blood pressure by 8 percent, and a risk marker for blood clots by 26 percent. A marker of inflammation in the body was also greatly reduced.5

A diet free of gluten has positive effects on symptoms and clinical signs of inflammatory diseases. Such a diet would be void of arachidonic acid, free of potentially allergenic wheat, dairy, and egg products, and high in plant-based antioxidants and other potentially anti-inflammatory phytonutrients.

What Sodas Bring to the Table
Soda is the beverage of choice for many Americans, especially children. In addition to the high sugar content, which causes blood sugar levels to spike, soda is loaded with phenylalanine and phosphate, which affect pH and deplete bone density. A 2007 study found that “The caramel content of both regular and diet drinks may be a potential source of advanced glycation end products, which may promote insulin resistance and can be proinflammatory.” In addition, “Consumption of one or more soft drinks per day was associated with increased odds of developing metabolic syndrome, obesity, increased waist circumference, higher blood pressure, hypertriglyceridemia, and low high-density lipoprotein cholesterol.”6

Supplement with anti-oxidants – these will stimulate the immune system, decrease platelet aggregation, modify cholesterol metabolism, reduce blood pressure, and possess anti-bacterial and antiviral activity. One of the most effective supplements I use for inflammation is using the UltraInflamX protein powder by Metagenics. This can be taken as 2 scoops with water or fresh juice twice daily. 

References

1. Seaman DR. Clinical nutrition for pain, inflammation, and tissue healing. Self published. 1998.

2. Seaman DR. The diet-induced pro-inflammatory state: A cause of chronic pain and other degenerative diseases. J Manip Physiol Ther. 2002; 25:168-179.

3. Adam O, et al. Anti-inflammatory effects of a low-arachidonic acid diet and fish oil in patients with rheumatoid arthritis. Rheumatol Int 2003 Jan;23(1):27-36.

4. Salas- Salvadó J, et al. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Arch Intern Med. 2008;168(22):2449-2458.

5. Hafström I, et al. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatol 2001;40(10):1175-79.

6.Dhingra R, et al. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. Circulation 2007;116:480-88.

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April 30 2011 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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April 30, 2011 

 
In This Issue
Foods that boost your metabolism
Sore Muscle Remedies
I am so sick of…
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METAGENICS IS 10% OFF 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

 

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.         

 

Warm regards

 

Jeff

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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A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
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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.

 

Drug muggers

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…

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.

Order Metagenics UltraMeal shake 

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.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 
 
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
 

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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The Benefits of Magnesium.

A study published in The Journal of Intensive Care Medicine concludes  that magnesium is critical to long life and good health.

Magnesium deficiency triggers such conditions as: anxiety, diabetes, heart disease, and migraines. 

Some experts say [over] half of Americans are deficient in this nutrient and don’t know it.

Benefits of Magnesium

It is responsible for over 300 enzyme reactions and is present in all bodily tissues. It’s a critical component in bones, muscle and brain. And your cells need it to make energy, stabilize membranes, and help muscles relax.

It can fight depression, fatigue, and even kidney disease. And it’s critical to many essential bodily functions. It has important relationships to heart health. It helps dilate blood vessels, prevents spasms in the heart muscle and blood vessel walls, fights the action of calcium, which increases spasms, helps dissolve blood clots, acts as an antioxidant against free radical formation.

Sources of Magnesium

Good sources include almonds, cashews, walnuts, shrimp, green drinks, and leafy green vegetables.

I do suggest taking a supplement.  While the recommended daily amount is about 300 mg a day, most of us get less than 200 mg. Most people could benefit from as much as 400 to 1,000 mg a day.

Another good option is taking Epsom salts. Taking a hot bath in Espom salts (magnesium sulfate) helps reduce stress and allows easy absorption of magnesium.

Magnesium citrate, glycinate taurate, and aspartate are the most easy to absorb. Caution against magnesium carbonate, sulfate, gluconate, and oxide because they are more difficult to absorb.

I you have diabetes, heart disease, or migraines, I also recommend taking the UltraInflamX 360 shakes. These provide magesium and other natural ingredients to decrease inflammation.

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Natural Pain Treatments That Work Best

 Everyone with chronic pain can safely start the Anti-inflammatory diet – no sugar, alcohol, gluten, dairy, preservatives, & chemicals. The minimum supplements I recommend you should be taking are high amounts of EPA/DHA (EPA-DHA 720, three softgels up to three times daily with food), Vitamin D3 (IsoD3 5,000 i.u. daily) and digestive enzymes (Metazyme, one tablet during each meal). Order from Metagenics 800-692-9400.

Additional Supplements for chronic pain:

Quercetin  (Resveratin Plus 12 capsules daily). Order from XYMOGEN 1-800-647-6100

UltraInflamX Plus 360 medical food is a shake that contains Turmeric, Ginger, Rosemary extract, as well as other vitamins and minerals plus 15 grams of protein. Two scoops in water or juice 1 – 2 times daily. Order from Metagenics 800-692-9400

Kaprex is for joint relief and contains hops, iso-alpha acids, Olive Leaf extract and Rosemary Leaf extract. Dose is two softgels three times daily. Order from Metagenics 800-692-9400.

Chronic pain depletes serotonin, GABA and dopamine and other catecholamines (which in turn amplify pain perception); so nutrients that address serotonin (such as Tryptophan, 5HTP, and vitamin D) and dopamine and catecholamines are useful. Trancor and Symphora (4 each per day). Order from Metagenics 800-692-9400

Acute Trauma: Traumeel tablets – take 1 tablet every 15 minutes for 3 hours then cut back to 1 every hour for day 1; 1 every 2 hours on day 2 and 1 3 per day until you come in for a visit. This is easily purchased in health food stores.

Peripheral neuropathy, including diabetic neuropathy:

Take Insinase  which contains Alpha Lipoic Acid 540 mg BID and  Acetyl-L-Carnitine HCL 400 mg BID. Order from Metagenics 800-692-9400.

 Osteoarthrits & RA:

UltraInflamX 360

Kaprex

EPA-DHA 720

Iso D3

Muscle Pain/Fibromyalgia:

Combinations of Magnesium, Calcium, Valerian root and Hops are essential. See my list for chronic pain and include UltraInflamX 360.

Capsaicin (Capsicum frutescens) cream:

Capsaicin is the main component in hot chili peppers (also known as cayenne). Applied to the surface of the skin, it is believed to deplete stores of a substance that contributes to inflammation and pain in arthritis. Several studies have shown that capsaicin cream provided much better pain relief than a placebo but no improvement in joint swelling, grip strength, or function for people with OA. Pain reduction generally begins 3 to 7 days after applying the capsaicin cream to the skin. Apply the cream 4 times daily.

Biofreeze gel:

This is another topical pain reliever used in pain management. This is especially good for sore or strained muscles; shoulderand arm pain; neck, hip, and leg pain; back pain; arthritis pain; painful joints; diabetic neuropathy; tendonitis; and bursitis. Biofreeze needs to be applied 4 times daily.

KinesioTaping procedures are an invaluable aide in everything from chronic edema (swelling) reduction to reduction of muscle tension/pain.

My two favorite modalities for chronic pain continue to be the Deep Muscle Stimulator (DMS) and warm laser.

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Type 2 Diabetes & Statin Use

Last year, University of Glasgow researchers examined the results of 13 large statin trials that included more than 91,000 subjects.  Results showed that for every 255 patients treated with statins for four years, one would develop type 2 diabetes, apparently as a consequence of statin use.

About 20 million people take statins in the U.S. So, one case of type 2 diabetes for every 255 patients comes to well over 78,000 people who will develop or already have developed diabetes as a statin side effect. (And you can forget about the “four years” business because statin users are users-for-life.) 

For high cholesterol, I advocate therapeutic lifestyle changes – diet, nutrition & exercise. This is my first line of therapy for clients with high cholesterol and/or Type 2 Diabetes. First, lets see if we can control it with medical foods such as UltraMeal by Metagenics along with diet and exercise. I see statins being prescribed with resultant cases of muscle damage, kidney damage, liver damage, and cognition damage. We should put a stop to statin overuse, and prescribe the drug when appropriate and for the right reasons.

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Low Vitamin D Status Could Boost Children’s Allergy Risk

Low vitamin D levels could increase the likelihood of children developing allergies, researchers from the Department of Medicine at Rush University Medical Center in Chicago concluded after studying the blood tests of 6,500 people. Lead researcher Michal Melamed, MD, MHS, assistant professor of medicine and epidemiology and population health said: “It is one link in the puzzle, or a first step. It is not the definitive study to show this link but one of the first large studies that shows that this association exists. There are many other reasons to make sure that children and adolescents receive the daily recommended intake of vitamin D—including, importantly, bone health.” Melamed and her team examined serum vitamin D levels in blood collected from a nationally representative sample of more than 3,100 children and adolescents and 3,400 adults in 2005-2006. The study defined children and adolescents as participants aged one to 21. The samples were derived from the National Health and Nutrition Examination Survey (NHANES), a program of studies designed to assess the health and nutritional status of adults and children across the U.S. One of the blood tests assessed was sensitivity to 17 different allergens by measuring levels of Immunoglobulin E (IgE), a protein made when the immune system responds to allergens. No link was found between vitamin D levels and allergies in adults. But, for children and adolescents, low vitamin D levels could be linked to sensitivity to 11 of the 17 allergens tested. Those included both environmental allergens, such as ragweed, oak, dog, and cockroach, and food allergens such as peanuts. Children who had vitamin D deficiency—defined as fewer than 15 nanograms of vitamin D per milliliter of blood—were 2.4 times as likely to have a peanut allergy than were children with sufficient levels of vitamin D—defined as more than 30 nanograms of vitamin D per milliliter of blood.

I recommend children take 1000-2000 IU of vitamin D daily. 

Order D3 from Metagenics @ www.DrJeffreyTucker.meta-ehealth.com

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Vitamin D update – up to 8,000 IUs needed daily

Don’t let anyone downplay the ability of vitamin D to prevent cancer, a new study appearing in the journal Anticancer Research lays out the simple, powerful truth about vitamin D that I’ve been teaching for years: A typical adults needs 4,000 – 8,000 IUs of vitamin D each day to prevent cancer, MS and type-1 diabetes, not the ridiculously low 400 – 800 IUs recommended by the U.S. government. The new research was conducted by scientists at the University of California, San Diego School of Medicine and Creighton University School of Medicine in Omaha.

This research establishes the relationship between vitamin D dosage and circulating vitamin D levels in the blood.  Vitamin D turns out to be one of the simplest, safest and most affordable ways to prevent degenerative disease and sharply reduce long-term health care costs. Up to 8,000 IUs needed daily “We found that daily intakes of vitamin D by adults in the range of 4,000 to 8,000 IU [international units] are needed to maintain blood levels of vitamin D metabolites in the range needed to reduce by about half the risk of several diseases — breast cancer, colon cancer, multiple sclerosis and type 1 diabetes,” said Dr. Cedric Garland. 

 90% vitamin D deficiency rate across U.S. population

I personally take Iso D3 5,000 IU daily from Metagenic.  Order @ www.DrJeffreyTucker.meta-ehealth.com

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Whey Protein Helps Lower Blood Pressure

Whey protein beverages reduced blood pressure in young men and women in a six-week controlled intervention. A study out of Washington State University found that daily consumption of whey protein resulted in at least a six-point reduction in average blood pressure of women and men who had pre-existing high blood pressure.

This study is published in the International Dairy Journal. Whey protein as in UltraMeal is low-cost and has not been linked to any adverse effects. I recommend at least 2 scops daily. I order my whey proteain from Metagenics at www.DrJeffreyTucker.meta-ehealth.com 

High blood pressure is often referred to as the “silent killer” as it typically does not present with any symptoms. However, high blood pressure is strongly correlated with stroke risk, as well as risk of heart disease, the nation’s number-one killer. Risk factors for high blood pressure include: age, black race, family history, obesity or overweight, lack of exercise, smoking, a high sodium diet, inadequate potassium and vitamin D, heavy drinking and emotional stress. High blood pressure can also lead to an aneurysm, heart failure, kidney problems, vision loss, metabolic syndrome (which can lead to type 2 diabetes) and memory problems.

International Dairy Journal 20(11):753-760, 2010

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