October 30, 2019 · 4:12 PM

Is 10,000 Steps a Day Really Necessary for the Longevity Benefit?

Dog owners live longer. Is it because of dog-walking?

It depends.

Among older women [average age 72], as few as approximately 4400 steps/d was significantly related to lower mortality rates compared with approximately 2700 steps/d. With more steps per day, mortality rates progressively decreased before leveling at approximately 7500 steps/d. Stepping intensity was not clearly related to lower mortality rates after accounting for total steps per day.

Source: Association of Step Volume and Intensity With All-Cause Mortality in Older Women | Geriatrics | JAMA Internal Medicine | JAMA Network

10,000 steps is about five miles, depending on stride length. 6,000 steps would be about three miles. Walking at two miles per hour, a leisurely stroll, it would take 90 minutes to walk three miles.

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

1 Comment

Filed under Exercise, Longevity

October 29, 2019 · 12:25 PM

Vegetarians Are Less Healthy Than Omnivores

Bussells sprouts and radishes ready for roasting

From Independent:

Vegetarians are less healthy than meat-eaters, a controversial study has concluded, despite drinking less, smoking less and being more physically active than their carnivorous counterparts.

A study conducted by the Medical University of Graz in Austria found that the vegetarian diet, as characterised by a low consumption of saturated fat and cholesterol, due to a higher intake of fruits, vegetables and whole-grain products, appeared to carry elevated risks of cancer, allergies and mental health problems such as depression and anxiety.

While not mentioned in the Independent article, the full PLOS One report defined “vegetarian”:

While 0.2% of the interviewees were pure vegetarians (57.7% female), 0.8% reported to be vegetarians consuming milk and eggs (77.3% female), and 1.2% to be vegetarians consuming fish and/ or eggs and milk (76.7% female).

I haven’t read the whole thing, but if you’re a vegetarian, you should digest it. Note the study was done in Austria. And if vegetarians are so unhealthy, why do Seventh Day Adventists in Loma Linda, CA, seem to have a longevity benefit. Do ya think maybe there’s more involved than diet, like culture or genetics?

Steve Parker, M.D.

Click pic to buy book at Amazon.com. E-book versions also available at Smashwords.com.

2 Comments

Filed under Longevity, Vegetarian Diet

October 28, 2019 · 11:02 AM

Are Ketogenic Diets Nutritionally Adequate?

Sardines and a good source of calcium on a ketogenic diet

I was concerned about inadequate calcium consumption during the design of my ketogenic diet. Many experts believe that inadequate calcium intake causes thin, easily broken bones (osteoporosis). But his may not be true. And high calcium consumption seems to have increased risk of premature death in Swedish women. Furthermore, calcium supplementation almost doubled the risk of having a heart attack, at least in Germans. Yeah, it’s complicated.

From the journal Nutrition:

Objective

A 12-week ketogenic diet was shown to have many beneficial effects in healthy obese adults, but it is not clear if the supply of micronutrients is adequate.

Methods

In 35 adult individuals with BMI above 30, the intakes of minerals and their serum levels were analyzed at baseline and at weeks 4 and 12 of the ketogenic diet intervention. The intake of vitamins and serum antioxidative potential were also investigated.

Results

Throughout the diet the intakes of magnesium, calcium, iron, phosphorus and potassium were below recommended values, but their serum levels always remained within the reference range. Nevertheless, the level of calcium decreased significantly (from 2.52 ± 0.10 mmol/L at baseline to 2.36 ± 0.07 mmol/L at week 12, P < 0.001) which could be due to the omission of legumes and reduced dairy intake or due to the high fat intake alone. The levels of phosphate increased concomitantly. Calcium serum levels were negatively associated with ω-6 but not with ω-3 unsaturated fatty acid intake. The intakes of water-soluble vitamins were also too low. However, the antioxidative potential of serum did not change during intervention.

Conclusion

Careful choice of foods which would provide the necessary micronutrients is of utmost importance when consuming ketogenic diet. In the 12 weeks the decreased intakes did not reflect in serum values, but special attention to calcium should be advised if such diet is recommended through longer periods.

Source: Assessment of micronutrients in a 12-week ketogenic diet in obese adults – ScienceDirect

Steve Parker, M.D.

PS: If you have my Conquer Diabetes and Prediabetes book, you already have my ketogenic diet, plus much more.

low-carb mediterranean diet

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords.com.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords.com.

 

2 Comments

Filed under ketogenic diet

October 26, 2019 · 12:36 PM

LCHF Diet Improves Metabolic Syndrome Even Without Weight Loss

Use the search box to find the recipe for this LCHF avocado chicken soup

“Metabolic syndrome” may be a new term for you. It’s a collection of clinical features that are associated with increased future risk of type 2 diabetes and atherosclerotic complications such as heart attack and stroke. One in six Americans has metabolic syndrome. Diagnosis requires at least three of the following five conditions:

  • high blood pressure (130/85 or higher, or using a high blood pressure medication)
  • low HDL cholesterol:  under 40 mg/dl (1.03 mmol/l) in a man, under 50 mg/dl (1.28 mmol/l) in a women (or either sex taking a cholesterol-lowering drug)
  • triglycerides over 150 mg/dl (1.70 mmol/l) (or taking a cholesterol-lowering drug)
  • abdominal fat:  waist circumference 40 inches (102 cm) or greater in a man, 35 inches (89 cm) or greater in a woman
  • fasting blood glucose over 100 mg/dl (5.55 mmol/l)

One approach to improving the numbers is a low-carb, high-fat (LCHF) diet. Here’s a journal article abstract from JCI Insight:

BACKGROUND. Metabolic syndrome (MetS) is highly correlated with obesity and cardiovascular risk, but the importance of dietary carbohydrate independent of weight loss in MetS treatment remains controversial. Here, we test the theory that dietary carbohydrate intolerance (i.e., the inability to process carbohydrate in a healthy manner) rather than obesity per se is a fundamental feature of MetS.

METHODS. Individuals who were obese with a diagnosis of MetS were fed three 4-week weight-maintenance diets that were low, moderate, and high in carbohydrate. Protein was constant and fat was exchanged isocalorically for carbohydrate across all diets.

RESULTS. Despite maintaining body mass, low-carbohydrate (LC) intake enhanced fat oxidation and was more effective in reversing MetS, especially high triglycerides, low HDL-C, and the small LDL subclass phenotype. Carbohydrate restriction also improved abnormal fatty acid composition, an emerging MetS feature. Despite containing 2.5 times more saturated fat than the high-carbohydrate diet, an LC diet decreased plasma total saturated fat and palmitoleate and increased arachidonate.

CONCLUSION. Consistent with the perspective that MetS is a pathologic state that manifests as dietary carbohydrate intolerance, these results show that compared with eucaloric high-carbohydrate intake, LC/high-fat diets benefit MetS independent of whole-body or fat mass.

TRIAL REGISTRATION. ClinicalTrials.gov Identifier: NCT02918422.

FUNDING. Dairy Management Inc. and the Dutch Dairy Association.

Source: JCI Insight – Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

1 Comment

Filed under Causes of Diabetes, coronary heart disease, Fat in Diet, Stroke, Uncategorized

October 23, 2019 · 6:40 AM

Worrisome Liver Fat? Low-Carb Mediterranean Diet Works Better Than Low-Fat Diet

From the article at International Business Times:

Reducing hepatic [liver] fat or fat around the liver by 30%, along with moderate weight loss is an important part in reducing obesity-related health risks from a long-term perspective, the researchers of the study said. In addition to moderate weight loss, visceral fat or fat stored within the abdominal cavity was reduced by 25% and fat around the heart decreased by 11%. Fat in and around the muscle and pancreas was also reduced by 1 to 2%.

“Reduction in liver fat is a better predictor of long-term health than reduction of visceral fat, which was previously believed to be the main predictor,” Professor Shai explained in a press release. “The findings are a significant contributor to the emerging understanding that for many obese individuals, excess liver fat is not merely a sign of health risks associated with obesity, including cardiovascular disease and diabetes, but is likely also a cause.”

Source: Scientists Reveal Most Effective Diet For Weight Loss, And It’s Not Keto

Click for details of the study.

Steve Parker, M.D.

PS: There’s a low-carb Mediterranean diet in this book.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

4 Comments

Filed under liver disease

October 18, 2019 · 3:49 AM

Do You Really Need That PPI?

“I don’t mind dying. I just don’t want to be there when it happens.” –Woody Allen

Proton pump inhibitors (PPIs) are widely used in the U.S. to treat or prevent heartburn and ulcers. For example, omeprazole is the 6th most prescribed drug in the U.S. according to one source. PPIs reduce acid production by the stomach. Doesn’t it make sense that God or Nature gave us that stomach acid for a reason? Like to kill germs or aid the digestive process?

From the British Medical Journal:

Taking PPIs is associated with a small excess of cause specific mortality including death due to cardiovascular disease, chronic kidney disease, and upper gastrointestinal cancer. The burden was also observed in patients without an indication for PPI use. Heightened vigilance in the use of PPI may be warranted.

Source: Estimates of all cause mortality and cause specific mortality associated with proton pump inhibitors among US veterans: cohort study | The BMJ

Click for UPI’s coverage.

If you suffer from frequent heatburn, try cutting down on carbohydrates.

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

1 Comment

Filed under cancer, Longevity

October 16, 2019 · 3:49 AM

Burn More Fat With Interval Training Than Continuous Exercise

You can do interval training on a bicycle

From JAMA Network:

Exercisers can burn slightly more body fat with interval training than moderate-intensity continuous training, according to a recent systematic review and meta-analysis in the British Journal of Sports Medicine. Although the differences in fat loss weren’t huge, the interval workouts were shorter, which could make it easier for people to adhere to them.

Source: For Fat Burning, Interval Training Beats Continuous Exercise | Lifestyle Behaviors | JAMA | JAMA Network

Click for info on interval training.

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

1 Comment

Filed under Exercise

October 13, 2019 · 10:05 AM

Sugary Beverages Increase Risk of Death

Wonder if sugar in coffee counts?

Sugary beverages also make it harder to control blood sugar levels.

From JAMA Network:

Question:  Is the consumption of sugary beverages (ie, sugar-sweetened beverages and fruit juices) associated with an increased mortality risk?

Findings:  In this cohort study of 13 440 black and white adults 45 years and older observed for a mean of 6.0 years, each additional 12-oz serving/d of sugary beverages was associated with an 11% higher all-cause mortality risk, and each additional 12-oz serving/d of fruit juice was associated with a 24% higher all-cause mortality risk. Similar associations were not observed for sugary beverage consumption and coronary heart disease mortality.

Meaning:  These results suggest higher consumption of sugary beverages, including fruit juice, is associated with increased mortality.

Source: Association of Sugary Beverage Consumption With Mortality Risk in US Adults: A Secondary Analysis of Data From the REGARDS Study | Cardiology | JAMA Network Open | JAMA Network

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com

3 Comments

Filed under Longevity

October 12, 2019 · 4:13 PM

Cross the Border for Affordable Insulin

Great article by Robin Cressman. Read the whole thing.

“Just a week before the trip [to Tijuana, Mexico], I was down to my very last vial of Humalog. It was June and I was close, but still so far, from hitting my $5,000 deductible for the year, which meant I was still paying full price out of pocket for all of my medical costs until I hit that figure. I had started the year low on supplies (a rookie mistake that I now know to avoid) and had been juggling bills from Dexcom, my doctor’s office, and my pump supplier for months, trying to only use our health savings account but often having to pull out credit cards to cover the costs. I called my pharmacy and asked to fill a single vial of Humalog, and the cost was $248.13. I hung up the phone. Instead I went to Walmart and for the first time bought vials of Novolin NPH and Regular for $24.99 each. It was those vials that were serving as my backup insulin a week later when I found myself in that pharmacy in Tijuana.”

Source: Crossing Borders to Afford Insulin – T1International

Whether it’s legal or not, I don’t know.

Steve Parker, M.D.

low-carb mediterranean diet

Click the pic to purchase at Amazon.com in the U.S. E-book versions also available at Smashwords.com.

 

1 Comment

Filed under Drugs for Diabetes, Uncategorized

October 11, 2019 · 9:58 PM

Cutting Back on Ultra-Processed Foods Should Help With Weight Loss

“How about some ultra-processed bread?”

Over the short term, those eating ultra-processed foods at 500 calories a day more than those eating unprocessed foods.

From Kevin D. Hall and associates at Cell Metabolism:

We investigated whether ultra-processed foods affect energy intake in 20 weight-stable adults, aged (mean ± SE) 31.2 ± 1.6 years and BMI = 27 ± 1.5 kg/m2. Subjects were admitted to the NIH Clinical Center and randomized to receive either ultra-processed or unprocessed diets for 2 weeks immediately followed by the alternate diet for 2 weeks. Meals were designed to be matched for presented calories, energy density, macronutrients, sugar, sodium, and fiber. Subjects were instructed to consume as much or as little as desired. Energy intake was greater during the ultra-processed diet (508 ± 106 kcal/day; p = 0.0001), with increased consumption of carbohydrate (280 ± 54 kcal/day; p < 0.0001) and fat (230 ± 53 kcal/day; p = 0.0004), but not protein (−2 ± 12 kcal/day; p = 0.85). Weight changes were highly correlated with energy intake (r = 0.8, p < 0.0001), with participants gaining 0.9 ± 0.3 kg (p = 0.009) during the ultra-processed diet and losing 0.9 ± 0.3 kg (p = 0.007) during the unprocessed diet. Limiting consumption of ultra-processed foods may be an effective strategy for obesity prevention and treatment.

Source: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake: Cell Metabolism

Steve Parker, M.D.

Click the pic to purchase at Amazon.com

2 Comments

Filed under Overweight and Obesity, Weight Loss