YOUTHFUL AGING
through healthy lifestyles
October 2008- Vol 1, Issue 1 |
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| Welcome! |
This inaugural newsletter provides some essential tools to help you improve your eating habits and reduce your risk of developing chronic degenerative diseases which may impact your quality of life. Also featured is the latest scientific evidence for the extraordinary health benefits of vitamin D supplementation. Here's to your health... |
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| Healthy Eating Helps Reduce Chronic Disease |
 Modern day nutritional habits are the cause of the explosion in heart disease, type-2 diabetes, obesity and metabolic syndrome. High calorie, high fat, high sugar and processed foods are to blame. Calorie deprivation is not sustainable and only leads to chronic hunger and failure of the diet. It is the quality of the calories consumed: highly refined, easily digestible carbohydrates that triggers the excess weight gain and obesity.
The link between refined carbohydrates and disease was not understood for many years. Refined sugar and white flour were treated as equivalent to raw fruits, vegetables and whole grain flour. It is now known that ingesting refined carbohydrates leads to insulin resistance, and is the culprit in the development of the metabolic syndrome: increased insulin, increased triglycerides, high LDL and low HDL, increased blood sugar, high blod pressure, and abdominal obesity.
The glycemic index measures the entry rate of various carbohydrates into the bloodstream. The faster the entry, the greater the effect on insulin secretion. Three factors affect the glycemic index of a particular carbohydrate: fiber content, fat content total volume of carbohydrate. The glycemic load is the actual amount of carbohydrates multiplied by its glycemic index.
The more processed the food, the higher the glycemic load. Numerous epidemiological studies suggest that consuming a high glycemic load from refined carbohydrates increases the risk of coronary artery disease; as well as causes obseity and diabetes.
There is mounting scientific evidence to support the health benefits from a diet consisting of eating six smaller meals each day, moderate amounts of protein from lean or grass fed red meats, fish, free- range poultry and egg whites, low-glycemic carbohydrates primarily from fruits and vegetables, moderate amounts of healthy omega-3 fatty acids, and drinking adequate amounts of water.
A study published in the British Medical Journal May 2008 reported that adherence to a Mediterranean diet significantly reduced the risk of developing diabetes mellitus. Compared to those with the least adherence to the diet, those that adhered most closely had an 83% lower incidence of diabetes. Additionally, those with the closest adherence were also the most physically active.
Recently, a review of multiple studies also published in the British Medical Journal September 2008 analyzed the impact on mortalitiy and chronic disease by following a Mediterranean diet during a 3 to 8 year period. Increased adherence to the diet, as evidenced by a point scoring system, was associated with reduced mortality and disease risks. Specifically:
- 9% reduction in all mortality
- 9% reduction in cardiovascular disease risk
- 6% reduction in cancer risk
- 13% reduction in Parkinson's and Alzheimer's disease risks
Alternity Healthcare recommends an eating plan composed of 40% low-glycemic carbohydrates, 30% protein and 30% healthy fats. Combined with our program of high quality nutraceutical supplements, increased daily activity and exercise, hormone balancing and stress management, a healthy eating plan will reduce your risk of disease and put you on the road to optimal health.
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| Facts about Fructose |
Fructose is the predominant sugar in fruit - an apple, for instance, is roughly 6% fructose, 4% sucrose and 1% glucose by weight - was considered healthy because it did not elevate blood sugar and had a low glycemic index. Although fructose enters the blood stream slowly and has little effect on bloodsugar, it can become problematic in large doses. It is shuttled to liver where it is metabolized into triglycerides. Table sugar (sucrose) is composed of glucose and fructose. High fructose corn syrup (HFCS-55) is 55% fructose and 45% glucose. It was introduced in 1978 and by 1985 half of all sugar consumed in the US was from corn-based sweeteners; and 2/3 of that was HFCS. HFCS causes a huge increase in triglycerides by the liver and an increased storage of fat; called fructose-induced lipogenesis. Fructose increases blood pressure, increases oxidation of LDL and produces ten times more cross-linking of proteins thereby increaseing AGE's (advanced glycation end products causing cell damage and chronic inflammation) than glucose. High fructose corn syrup results in the worst of both worlds:
- glucose increases insulin - leading to insulin resistance, high triglycerides, low HDL and high LDL (metabolic syndrome)
- fructose increases triglycerides - a significant risk factor for cardiovascular disease
The Third National Health and Nutrition Examinastion Survey of Fructose Consumption by US Adults and Children in 2008 estimated that 10% of daily calories consumed by Americans are from fructose; a dramatic increae over the last 30 years.
In the Journal of Hepatology, June 2008, researchers analyzed the parallel increase in the incidence of non-alcoholic fatty liver disease (NAFLD) with increases in obesity, diabetes and fructose consumption. They concluded that "The pathogenic mechanism underlying the development of NAFLD may be associated with excessive dietary fructose consumption."
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| Vitamin D: How Much is Enough? |
 Most Americans are vitamin D deficient due to inadequate dietary intake and insufficient sun exposure (UVB rays). The predominant dietary form of vitamin D is D2. That is also the form typically found in OTC vitamin supplements. The preferred, and more potent, form is vitamin D3 which is synthesized in the skin from sun exposure.
Vitamin D acts as both a vitamin and a steroid hormone in the body, long known to regulate calcium and phosphorus levels in the body. Recent studies have demonstrated significant health implications associated with inadequate vitamin D levels. In adults, studies have linked vitamin D deficiency with osteoporosis, risk of fractures, chronic pain, muscle weakness, infectious diseases, cancers, autoimmune diseases, diabetes and cardiovascular disease.
An epidemiological study in December 2006, titled "Epidemic influenza and vitamin D", suggested that high dose vitamin D supplementation during the flu season may reduce the incidence of influenza.
In September 2007, the Archives of Internal Medicine published a review concerning the link between vitamin D and all -cause mortality. It was reported that those individuals taking vitamin D supplements over a three year period had an 8% lower risk of death from all causes.
Two studies published in November 2007 further link vitamin D with lower mortality. In the Journal of the National Cancer Institute, research showed a 72% reduction in the risk of dying from colorectal cancer when high levels of vitamin D were present. A study in the American Journal of Nutrition concluded that people with higher levels of vitamin D may age more slowly than those with lower levels.
More recently, a study published in June 2008 Archives of Internal Medicine demonstrated a significantly increased risk for a heart attack in men with vitamin D deficiency.
Information from the 2008 American Oncology Meeting reported that breast cancer patients were twice as likely to have recurrent disease or metastatic spread over ten years and were 73% more likely to die of the disease, if their vitamin D levels were low at the time of diagnosis. Similar findings were noted in a study from the American Journal of Epidemiology, October 2008, which concluded that "[the antiproliferative effects] of vitamin D were associated with a reduced risk of breast cancer regardless of hormone receptor status of the tumor".
Prudent sun exposure (10 minute exposure of the face, arms, and hands or arms and legs 2-3 times/week) with periodic blood level monitoring is recommended to determine if additional supplementation is warranted.
Supplementing with vitamin D:
Current US Food and Nutrition board recommendations places the upper limit at 2000 IU/day. The average a\American consumes only about 230 IU/day. Studies have routinely shown that more than 75% of adults have inadequate vitamin D levels. Many experts now recommend 2000-4000 IU/day of vitamin D3; some as high as 10,000 IU/day without apparent toxicity. The optimal target blood level to reduce the burden of chronic disease and infections is between 60-80 ng/ml.
For more information on sources of high quality vitamin D3 supplements, contact Alternity Healthcare 860.748.4064 or visit our website: AlternityHealthcare.com
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Alternity Healthcare uses cutting edge science and a comprehensive evaluation process to identify and modulate your risks for degenerative diseases, such as heart disease, diabetes, metabolic syndrome, Alzheimer's disease, and stroke. In conjuction with the other members of his age managment medical team, Dr. Ebanks will outline a program of low-glycemic nutrition, high quality nutraceutical supplements, proper exercise and hormonal optimization. You will look better, feel better and perform better.
CONTACT ALTERNITY HEALTHCARE TODAY TO LEARN MORE ABOUT OPTIMIZING YOUR HEALTH
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Desmond Ebanks, MD
Founder & Medical Director
Alternity Healthcare LLC
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