Archive for the ‘Publications’ Category

Vitamins & supplements: part 1

Tuesday, June 21st, 2011

The amazing mangosteen

I started reading the New York Times breaking news on my Kindle this morning and ran across a story titled "Support is Mutual for Senator and Utah Industry." The photo below the byline showed US Senator Orin Hatch at the HQ of one of his state's firms; this one puts out a $40 bottle of fruit juice. Well, that's a lot more than I usually pay (and I almost always buy fruit, not juice, anyway). But my interest was piqued, so I read the story and then did background research.

The fruit involved in the mangosteen, a name I vaguely remembered from my Air Force tour in the Philippines. It's been used in medicinal products in India and China for many years, but much more recently sold in mixed juice form in the United States with fairly incredible health claims (improves immunity, fights cancer, has anti-aging properties).

The Memorial Sloan-Kettering Cancer Center website says, "Despite claims by several marketers, the efficacy and safety of mangosteen products for cancer treatment in humans has not been established." They do mention that several small studies suggest it may be beneficial for halitosis, but also note at least one person who suffered a major side effect after prolonged use of mangosteen juice.

I was able to find a single randomized, double-blind, placebo-controlled trial that demonstrated some laboratory evidence of changes in immune function in a small group of 40 to 60-year-old  who took a mangosteen product that also contained multivitamins and "essential minerals" over a 30-day period. The study participants who got the combination product also felt their health improved.

So is this another expensive scam or will further study find we should all consider drinking mangosteen juice? Frankly I don't know, but I'd bet it's going to be hard to find out.

In March of this year, a Board Certified Family Practice physician who is now on the "mangosteen circuit" apparently spoke at the central Utah headquarters of the firm producing the miracle juice and claimed it had "anti-tumor," "anti-obesity," "anti-aging," "anti-fatigue," "antiviral," "antibiotic," and "anti-depressant" properties.

When asked how he knew the juice wasn't snake oil, he replied, "A company that is selling snake oil is not going to stay in business for 11 years and grow as fast as this company is growing."

That's strange. If I were asked a similar question I'd want to be able to show solid, evidence-based data generated by researchers who have no financial interest in the company.

sell very expensive juice with extensive but unproven health benefit claims

But the senator has apparently been the focal point for legislation that says nutritional supplement companies can bring out new products without FDA approval and make lots of general health claims without studies of safety or effectiveness.

Oh, and by the way, the New York Times mentioned that the doctor making all those sweeping statements has had his license to practice revoked on two occasions, for charges including prescribing excessive amounts of narcotics and for giving a weight-loss clinic signed, blank prescription forms.

He's not my idea of an ideal spokesperson.

Post-exercise protein choices, part 1

Friday, June 17th, 2011

Maybe a few more pounds than this

I received a comment recently on one of my April 2011 posts asking if I still had the April edition of the Nutrition Action Health Letter (NAHL) published by the Center for Science in the Public Interest. My reader had lost her copy and wanted to know what protein supplement CSPI thought was reasonable. I found the info (it was creatine monohydrate with background research done by an associate professor at the University of Regina in Saskatchewan), emailed it to her and decided to review the whole topic in more depth.

I'm in the gym six or seven days a week for ~two hours or a tad more. I'm not trying to bulk up and never attempt the weights I see some of the really husky guys lifting.

As I walk in, I pass a lineup off supplements and see men especially, mixing up powders from large containers. I've never even considered the idea. I told my reader that the professor's credentials seemed reasonable, but she should ask her own physician before starting any supplements from a bottle. I also mentioned that I hard boil eggs, compost the yolks and eat the whites at meals that are otherwise low in protein.

But I reread the article in the April NAHL "Staying Strong: How exercise & diet can help preserve your muscles." The opening quote caught my eye. Miriam Nelson, the director of Tuft's Center on Physical Activity, Nutrition and Obesity Prevention said, "Muscle is the absolute centerpiece for being healthy, vital and independent as we grow older."

I turned seventy in April, so it made sense to pay attention to her. I'm already active and doing some "resistance training" as was recommended later in the article. I saw also quotes from Ben Hurley, a professor of kinesiology at the University of Maryland (and husband to Jane Hurley, an RD on the NAHL staff).

Hurley has been a longtime student of strength training AKA resitance or weight training and feels it is the mode of choice for preventing muscle loss.

Notice I said preventing loss of muscles, not muscle building. I see men in our gym who are only a few years younger than me and are still bulking up deliberately. The sixteen to twenty-year-old youngsters are presumably doing so to impress the young women or because their friends do so, but why do that at age sixty plus?

I actually bought Stonyfield Organic Oikos yogurt

But back to protein intake; experts like the woman who holds the Distinguished Chair in Geriatric Medicine at the University of Texas Medical Branch, Galveston, say we should consume 30 grams of protein soon after exercising and that smaller amounts won't work in older adults.

So that's four ounces of skinned chicken breast (170 calories) or my egg white plus some Greek yogurt (with twice the protein of regular yogurt). I'll try that a while and then comment on the idea.

E. coli here as well as there

Friday, June 10th, 2011

You may not need to be quite this careful

On June 7th CDC officials were quoted as saying an unusual strain of E. coli, similar to that that has caused the on-going epidemic in Germany, had also, in the US in 2010, caused even more illness than the more common form of the bacteria. In this country, however, the national tracking and monitoring system for food-bourne diseases, revealed considerably less serious problems, with fewer of those affected requiring hospitalization.

So what actually happened here vs. in Europe? Let's start with what E. coli is and how we determine its variants (or strains as they are usually termed). In 1885 a German physician/bacteriologist discovered the most common bowel bacterium. His name was Theodor Escherich and the organism was found in the colon, so its name became Escherichia coli, E. coli for short. Several types of E. coli are part of the normal flora of the human gut, are not a threat to our health, help keep more dangerous bacteria from colonizing the bowel and can actually produce, in some instances, forms of vitamin K.

Laboratories test for E. coli strains by determining which form of the bacterium's antigens are found in its various structural components layer. The ones that form the major surface antigens are the O antigens, and the H and K antigens. The O157:H7 variety is more virulent than most others and causes diarrheal disease by producing a toxin harmful to the lining of the intestine.

Even that nasty "bug," which can be found in undercooked beef, but also other foods, is not lethal to most affected by it. Most healthy adults recover from a O157:H7 infection  in 5 to 7 days. Roughly 6% of those affected, usually young children, elderly adults and people of all ages with weakened immune systems, can develop much more serious complications such as hemolytic uremic syndrome  (HUS) in which red blood cells break down (hemolysis), blood platelets (responsible for clotting) clump up in small blood vessels in the kidneys and acute kidney failure occurs.

The most common problem bacterium, E. coli O157:H7, has for some time been a focal point for eradication from food products. The others, commonly called the "non-O157s" haven't routinely been tested for. Now the debate is whether US meat packers will be forced to check for rarer forms of E. coli making the selling of ground beef that contains it illegal.

Why is ground beef the focus?

It often contains meat from a number of cows (sometimes a large number) and has to be thoroughly cooked to break down the toxin. The day of the safe rare hamburger (I used to love them) may well be over. Other cuts of beef would come from just one animal and cooking the surface is usually felt to be relatively safe.

Meanwhile in Europe the number affected by the epidemic is up to almost 3,000 in 12 countries with over 700 developing HUS and 30 deaths. The lab tests on sprout samples were negative, but people who ate bean sprouts were nine times more likely to become infected than those who hadn't.

 

 

More on the E. coli front

Tuesday, June 7th, 2011

This week the focus appears to have shifted. I saw a photo in The Wall Street Journal of the German Health Minister and the local Hamburg Health Minister donning surgical gloves and wearing masks and gowns while they plan to visit an isolation ward.

Are these the culprits?

Now the most likely culprit appears to be bean sprouts in the food-borne illness that has affected well over 1,500 in Germany alone with 627 developing Hemolytic Uremic Syndrome (HUS). The article I read said that's an abnormally high percentage for this dire complication which has killed 22 people thus far.

Hamburg was the epicenter of the epidemic, i.e., most cases of the illness and of HUS-related complications have occurred relatively close to that city. There's lots more epidemiological work to be done, but a farm in the German state of Lower Saxony has been implicated, closed, and its produce is under a general recall.

The World Health Organization (WHO) has an online fact sheet that mentions people in 12 other countries have developed the disease termed hemorrhagic colitis (so you may see the unusual strain of E. coli called EHEC for Enterohemorrhagic E. coli). All but one person in that cohort had travel links to, or residence in, Germany.

The E. coli strain, called O104:H4, is rare, but has been seen in humans before. This is the first time its been linked to an EHEC outbreaks, this time with more than 2,200 people affected. There have been EHEC outbreaks every year, in varying parts of the globe, but almost always those have been small (the largest was in Japan in 1996 and affected more than 10,000 people).

The most recent update I found said that the first 23 samples (of 40) from the farm in question, tested negative, but more tests and more samples are pending.

Of course the economic impact on farmers has already been huge with estimates of $44 million in loses per week in Germany alone. Spain, whose cucumbers were initially blamed for the EHEC outbreak, is thinking of suing.

As of May 7th the European agriculture commissioner proposed paying farmers 30%of the cost of the vegetables they've been unable to sell, 150 million Euros. The source is still unclear and may never be known, but bean sprouts are still felt the most likely culprit, even if the ongoing tests come back negative. They've been implicated in previous US and Japanese outbreaks and are grown in heated water setting up an ideal culture media.

US scientists suggest that children, the elderly and those with weakened immune systems should not consume them raw.

This is what I'm buying

And it may be unfair, but yesterday when I shopped for groceries, I looked for "grown in the US" labels.

E. coli and you

Saturday, June 4th, 2011

This is a "bug" you don't want

I've seen several articles in The New York Times and the Wall Street Journal in the past few days about diseases caused by an extremely toxic new strain of the common bowel bacteria, E. coli. More then 1,800 people in Europe have been infected with this food-bourne illness and some have died from an unusual kidney complication it can lead to.

The "bug" itself appears to be highly resistant to antibiotics and experts in the United States feel the wrong approach is being taken in Europe. One professor from Washington University is quoted as saying, "If you give antibiotics and the strain is (already) resistant, then you give that bacteria a competitive advantage..."

Here the recommended strategy is not to treat E coli infections with antibiotics at all. American doctors give IV fluids to help keep the kidneys functioning. They dialyze patients who develop acute kidney failure. On both side of the Atlantic physicians agree that people who develop bloody stools should be admitted to a hospital in an isolation room/ward. Otherwise a person who has an E. coli-caused diarrheal illness can easily infect others.

But dialysis can save your life

The rare, but deadly kidney disease that these food-bourne bacteria can cause is called hemolytic-uremic syndrome (HUS). The NIH PubMed website defines it as a disorder that usually occurs when an infection in the digestive system produces toxic substances that destroy red blood cells, causing kidney injury.

Hemolytic-uremic syndrome (HUS) often occurs after a severe gastrointestinal infection with E. coli bacteria (Escherichia coli O157:H7). However, the condition has also been linked to other gastrointestinal infections, including shigella and salmonella, as well as infections outside the GI system.

In America HUS is most often seen in children and is the commonest cause of acute kidney failure in them. Several large outbreaks in 1992 and 1993 were linked to undercooked hamburger meat contaminated with E. coli.

But in this case we're not talking about meat, but rather vegetables. In the past American outbreaks have been associated with contaminated tomatoes, lettuce and cucumbers.

So should we be worried? Thus far there have been only four cases identified in the US. Those people had traveled to the northern part of Germany recently and that's been identified as the epicenter of this E. coli outbreak. Germany has had 1,733 cases in the most recent count I could find. Initially Spanish cucumbers were blamed, but now it appears clear that Germany is the source.

The FDA is closely monitoring lettuce, cucumbers and tomatoes imported from Germany and Spain, but those countries account for <0.2% of our imported produce.

My family is about to start our 26-week season eating locally produced organic vegetables from Grant Family Farms, the CSA we joined last year. That improves my comfort zone enormously. I think the rest of you should consider farmers' markets, CSAs and other sources for vegetables that are grown relatively near your homes.

I've been saying that for a while; this outbreak just reinforces my thoughts on the subject.

Hypertension: some good news

Tuesday, May 31st, 2011

Let's check your BP

I was reading a blog post from May 2010 written by an unidentified cardiologist. Some of the underlying issues were worth following to better sources. The blog stated that high blood pressure is our most common chronic disease. It went on to mention the connection between BP and weight, saying, as a nation, America is one million tons overweight. It claimed that ten pounds of weight loss could normalize the BP of many Americans.

I initially got into today's data search because of a Wall Street Journal article (Personal Journal; May 31, 2010; pp.D1-2) titled "A Long-Awaited Advance in the War on Blood Pressure." I Googled the author, Ron Winslow and he is the deputy editor for health and science and a senior medical and health care writer for WSJ with over a thousand articles written.

He reported that the American Society for Hypertension (ASH) met in New York last week (May 21-24,2011) and Dr. Brent Eagan, the vice president of ASH, and Professor of Medicine at the University of South Carolina reported some real progress on the multi-state Hypertension Initiative he heads. It's working with ~500 primary care practitioners and over 110,000 hypertensive patients in the Southeast. Nearly 70% of their patient have controlled BPs now (vs. 40% a decade ago).

About as far away as you can get in the U.S., Kaiser Permanente's northern California branch follows >600,000 patients with hypertension and reported at the same ASH meeting that 80% of that group have controlled BP readings compared to 44% ten years back.

One of the Kaiser patients had a regular checkup in 2007 and had mildly elevated BPs then (145/74). Her own comment was, "Here in northern California, we believe in exercise and good nutrition and we're not into pills."

Yet her doctors started her on two medications for hypertension and early this year her BP was 117/74. She's walking three miles three times a week, eating fruits and vegetables and going to a strength-training class at a gym. I don't know if she lost weight also, but I wouldn't be surprised. I mentioned in an earlier post, that my own BP fell markedly after I lost ~25 pounds, and the dosage of the anti-hypertensive drug I've been on for years had to be cut in half.

Guess who's at higher risk for CV disease

So why am I writing about this in a blog devoted mostly to weight/diet/exercise?  First, there's an increased awareness of the association between excess weight, high BP and cardiovascular risk at all ages. An article in the Feb 3, 2009 edition of Circulation looked at the issue in children and adolescents. Concentrating on the Metabolic Syndrome (obesity, diabetes, hypertension, abnormal blood lipids), there was, even in these young people, a definite correlation between the degree of obesity and cardiovascular risk. They stated that strong evidence places obesity as the most significant risk factor

Can I tie all this together? Well I'd say bluntly that obesity is our major enemy, it's a major causal factor in hypertension which is being treated pharmacologically at earlier stages and that diet and exercise are extremely useful ways to combat both entities.


Sodium and Iodine intake

Friday, May 27th, 2011

You can get iodine from salt and from food

My wife subscribes to a healthy cooking magazine and I sometimes read parts. Last week I was puzzled by their piece regarding appropriate dietary sodium intake. There were three column, one for younger adult women, one for "older" women (starting at 51) and one for all adult men.

The levels were 2,300 mg per day for young women and all men and 1,500 mg a day for men. Yet sodium recommendations (in various publications) for older adults of both genders as well as African Americans of any adult age, and those of us with high blood pressure, diabetes or kidney disease (a total of perhaps 70% of our total population) range from 1,300 to 1,500 mg per day . The American Heart Association now recommends all of us limit our sodium intake to 1,500 mg/day.  http://circ.ahajournals.org/cgi/content/full/123/10/1138.

I decided to write an email to the magazine and mentioned that they were behind the power curve. I got a prompt answer from their senior dietitian; in their June edition they'll be listing a lower figure for older men. I thought. 'It's a start, at least."

Then I received the June 2011 edition of the Harvard Heart Letter. One question that arises when we're told to cut back on salt, is will we stinting on iodine? The title of the lead article gave a direct answer: "Cut salt--it won't affect your iodine intake." The subtitle continued in the same theme: "Iodized salt provides only a small fraction of daily iodine intake."

Those of us over the age of 19 should get 150 micrograms of iodine per day (The senior vitamin/mineral supplement we take contains 150 micrograms/tablet). The recommendations are higher for women who are pregnant or breast-feeding (220 and 290 micrograms respectively).

We also get iodine from dairy products including cheese and yogurt, eggs, marine fish and vegetables that come from regions where the soil contains lots of iodine. Essentially all iodine ingested in food and liquids is absorbed and bio-available (This is not true for iodine in thyroid hormones taken for therapeutic purposes). So I searched to see if we might be getting too much iodine. The data is vague, but an old World Health Organization recommendation I found stated that 1,000 micrograms/day was felt to be safe.

Thyroid check in pregnant woman

We need iodine to enable our thyroid glands to synthesize thyroid hormone. Too little iodine intake leads to hypothyroidism and enlargement of the thyroid gland (goiter). That's bad enough for adults, but worse for fetuses, infants and children where too little iodine can seriously affect brain development.

Most Americans, especially those who eat lots of processed food, take in excess sodium. But the majority of the food-producing companies in adding salt to their products, don't use iodized salt.

You can get all your needed iodine from the AHA-recommended sodium intake (NB. not all salt is iodized) and from "natural" foods Processed foods just add sodium you don't need.

But if you're pregnant (or might be), ask your own doctor.

 

 

Brian Wansink's "Mindless Eating" concept

Tuesday, May 24th, 2011

Don't fill your plate this way

I just read Brian Wansink's book, Mindless Eating: Why We Eat More Than We Think. Wansink got a PhD in Consumer Behavior from Stanford and from 2007 to 2009 was the USDA's Executive Director for Nutrition Policy and Promotion. He's currently in an Endowed Chair at Cornell and won the humorous Ig Nobel Prize in 2007.

If you've never heard of the Ig Nobel Prizes, Google the term. They started in 1991 and were originally given for discoveries "that cannot, or should not be, reproduced." They are presented by Nobel laureates in a ceremony  sponsored by three Harvard groups, broadcast on NPR, on the Internet and on Science Friday the day after Thanksgiving. Some are thinly veiled criticism (BP was a co-winner in 2010 for disproving the old belief that oil and water don't mix). Most are for serious work that has a humorous slant (malaria-carrying mosquitoes are equally attracted to the smell of Camembert cheese and human feet; this led to insect traps in Africa being baited with that cheese).

In Wansink's case, his award was given in the Nutrition category for studying people's appetite for mindless eating by secretly feeding them a self-refilling bowl of soup.

His work has focused on how our environment influences our eating habits. Wansink says we all make well over 200 food choices a day (what to eat, what to drink, how much of each) and we rarely know why we make those decisions or if they are helpful/healthy choices.

For instance, one of his experiments showed using smaller plates can help you serve and eat less. Another concerned fat-free foods, which may have nearly as many calories (and sometimes more) than the standard version of the same food item. In one of his studies, normal-weight subjects given low-fat foods actually consumer one-sixth more calories and overweight subjects took in nearly 50% more calories.

Wansink says low-fat foods have a "health halo;" we think they're better for us and therefore, in a sense, give ourselves permission to eat more of them.

Container size is another of his "food trap" areas. When presented with a larger package, a larger bottle of a soda or a short, fat glass to pour a drink into, we end up eating or drinking more.

He suggests a series of food trade-offs and food policies (if I want that doughnut, I need to spend an hour walking; I'll only eat snacks when I'm sitting at the table).

Try eating with these instead of a knife and fork

I liked Wansink's books, already had been using many of his strategies, but found others I can adopt. I think his studies and concepts are valid and his ~300-page publication well worth reading.If you do so, you may find yourself using chopsticks the next time you eat Chinese food. You'll likely eat less per bite and eat slower.

I may try them for American food.

 

Obese kids, a growing problem

Tuesday, April 26th, 2011

eating too much of the wrong things

There is a very interesting article in the Wall Street Journal today about how Portland, Maine, concerning about the growing number of obese kids in the community, developed a city-wide plan to combat the issue. Their concept has now spread elsewhere in the state.

Well that caught my attention and I started looking for background medical and non-medical data. Many of the websites I visited initially were poorly written, causing me to move on, but I found one for the 6th Biennial Childhood Obesity Conference to be held in San Diego starting 0n June 27th (www.childhood-obesity.net). The underlying dire fact is the percentage of kids in the US who are overweight or frankly obese has nearly tripled in the last thirty years.

The conference offers youth scholarships for travel, hotel accommodations, meals (presumably healthy ones) and registration/materials fees. This way kids ages 14 to 18 can meet with medical experts, teachers, policy makers and other kids to hear the evidence-based best approaches to combating obesity.

some start off the wrong way

Former President Bill Clinton's foundation's web page said we've got ~25 million kids in the overweight and obese danger zones and the medical therapy for obese kids costs us three times that of normal weight kids. Twenty-five percent of our children don't engage in any kind of free-time physical activity.

So is it genetics or food or activity that's causing the problem. I think the answer is "yes," but I'd certainly put more emphasis on the latter two factors. Less than 25% of our high school kids take PE on a daily basis; instead they spend an average of four to five hours a day doing non-exertional "techy" activities including video games, computer use and even plain old television watching.

So back to Portland's plan. They developed a 5-2-1-0 concept: five servings of fruits and veggies, 2 hours or less of "screen time," at least one hour of exercise a day and zero sugar-filled drinks. They've already reversed the upward trend in obesity, but at considerable cost ($3.7 million) and with some difficulty in measuring the results. Now the CDC has recently given over a quarter of a billion dollars to 39 US communities in an effort to both start programs and follow their outcome.

I Googled the name of Dr. Victoria Rogers, a pediatrician mentioned in the article. She works as Director of the Kids Co-op at the Barbara Bush Children's Hospital at Maine Medical Center and is involved in the 5-2-1-0 Goes to School program, another  Portland-based program called "Let's Go!," and the state-wide Maine Youth Overweight Collaborative.

In Maine alone, Let's GO is now active in nearly 350 schools and the local business men and women who funded the original project are able to see some preliminary results already. One phone survey found increasing (but still relatively low) percentages of kids adopting healthier eating and exercise habits. Dr. Rogers and her cohorts want to follow 1,500 kids who are in the Let's Go! study long term to see if they change their eating and exercise habits for a lifetime.

So what's happening in your town or city and your state. It's our kids; we have to make a difference in their lives and this is a great way to do so.

 

 

exercise and eating as you get older

Friday, April 22nd, 2011

you may not want to try this much weight

I was reading a food and exercise article this morning in a Nutrition Action Healthletter, a publication from the Center for Science in the Public Interest, a group whose watchdog goals I often support. CSPI has been around for forty years and when I looked at its board member list I saw the familiar name of David A. Kessler, MD, JD, the former FDA head and ex-dean of two medical school.

The April 2011 article my wife showed me was titled "Staying Strong: How exercise and diet can help preserve your muscles." Well I'm two days shy of my 70th birthday and a gym rat, there six days a week. And I eat well or so I thought. What's there for me to learn from this article?

I agreed with the opening quote from Dr. Miriam Nelson, the director of Tuft's Center on Physical Activity, Nutrition and Obesity Prevention, "Muscle is the absolute centerpiece for being healthy, vital and independent as we grow older." Of course, having a functioning brain helps. But I wasn't about to quibble with a distinguished figure like Dr. Nelson, who is a Fellow of the American College of Sports Medicine, an Assocatiate Professor at Tufts and founder of the Strong Women program.

The Healthletter said most of us lose muscle mass starting in our late 30s and early 40s. I had certainly noticed that a few years back, in spite of being physically active. To reverse the process, or at least keep a decent amount of muscle, resistance training is advocated, I've been doing lower body exercise mostly (an hour+ on a recumbent bike), but recently added back some weight training for both upper and lower body.  Ben Hurley, a PhD Exercise Physiologist at the University of Alabama, feels muscle power is the key to fall prevention, a critical factor in the elderly.

Even if you fall and break a bone, like the oldest member of my wife's Strong Women, Strong Bones class, did, your chances of having a rapid recovery are considerably increased. Her docs were amazed at how she bounced back. Strength training, in several studies, has been shown to increase bone density.

What else did I need to do? The new information in this Healthletter was of the amount of protein we need as we age. I read the article and added a hunk (~4 ounces) of leftover beef to my cereal, milk and fruit breakfast. That advice came from researchers at UT Galveston (and numerous other universities), especially a PhD Associate professor, Dr. Douglas Paddon-Jones, who's worked with NASA on usingartificial gravity and amino acids to preserve muscle mass in astronauts.

Is leucine the key?

The bottom line was to eat more protein and to add some to your breakfasts and lunches as you age. One particular amino acid, leucine, appears to be most crucial. it's found in whey (in milk and cheese) and in fish, poultry, eggs and meat. I'll write more about timing of amino acid intake another time.