Seasoned Citizens Reduce Fall Risk Via Exercise

… according to an article at MedPageToday. (I thought we already knew that.) Add this to your list of reasons to exercise. Successful aging is a war against gravity.

Tai Chi was the exercise in two of the trials, but the rest consisted of gait, balance, and functional training for activities performed in daily life. Most trials also included strength/resistance training exercises.

***

All the exercises that proved to be effective for fall prevention emphasized balance training, which the researchers said is “ample evidence that this type of program improves balance ability.”

Exercise reduces the risk of fractures by about 40%.

Click for the original research report, a meta-analysis.

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Do Nuts Help Or Hurt Cholesterol Levels?

Mixed Nuts Improve Diabetes, Too

Mixed Nuts Improve Diabetes

Most of the diets I recommend to my patients include nuts because they are so often linked to improved cardiovascular health in scientific studies. Walnuts are associated with reduced risk of type 2 diabetes in women, and established type 2 diabetics see improved blood sugar control and lower cholesterols when adding nuts to their diets.

Nut consumption lowers total and LDL cholesterol levels, and if triglycerides are elevated, nuts lower them, too. Those changes would tend to reduce heart disease.

Conner Middelmann-Whitney has a good nutty article at Psychology Today.

Steve Parker, M.D.

Reference: Joan Sabaté, MD, DrPH; Keiji Oda, MA, MPH; Emilio Ros, MD, PhD. Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials. Archives of Internal Medicine, 2010, Vol. 170 No. 9, pp 821-827. Abstract:

Background  Epidemiological studies have consistently associated nut consumption with reduced risk for coronary heart disease. Subsequently, many dietary intervention trials investigated the effects of nut consumption on blood lipid levels. The objectives of this study were to estimate the effects of nut consumption on blood lipid levels and to examine whether different factors modify the effects.

Methods:  We pooled individual primary data from 25 nut consumption trials conducted in 7 countries among 583 men and women with normolipidemia and hypercholesterolemia who were not taking lipid-lowering medications. In a pooled analysis, we used mixed linear models to assess the effects of nut consumption and the potential interactions.

Results:  With a mean daily consumption of 67 g of nuts [about 2 ounces or 2 palms-ful], the following estimated mean reductions were achieved: total cholesterol concentration (10.9 mg/dL [5.1% change]), low-density lipoprotein cholesterol concentration (LDL-C) (10.2 mg/dL [7.4% change]), ratio of LDL-C to high-density lipoprotein cholesterol concentration (HDL-C) (0.22 [8.3% change]), and ratio of total cholesterol concentration to HDL-C (0.24 [5.6% change]) (P < .001 for all) (to convert all cholesterol concentrations to millimoles per liter, multiply by 0.0259). Triglyceride levels were reduced by 20.6 mg/dL (10.2%) in subjects with blood triglyceride levels of at least 150 mg/dL (P < .05) but not in those with lower levels (to convert triglyceride level to millimoles per liter, multiply by 0.0113). The effects of nut consumption were dose related, and different types of nuts had similar effects on blood lipid levels. The effects of nut consumption were significantly modified by LDL-C, body mass index, and diet type: the lipid-lowering effects of nut consumption were greatest among subjects with high baseline LDL-C and with low body mass index and among those consuming Western diets.

Conclusion:  Nut consumption improves blood lipid levels in a dose-related manner, particularly among subjects with higher LDL-C or with lower BMI.

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No Benefit to Intensive Type 2 Diabetes Treatment in Mild Disease Without Symptoms

That’s the take-away from an article at MedPageToday. I haven’t had time to dissect the original report yet.

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Consider Carbohydrate Restriction for Your GERD

Dr. Michael Eades has a post on gastroesophageal reflux disease (GERD) and it’s treatment with carbohydrate-restricted eating versus drugs. GERD is relatively severe and/or frequent heartburn caused by stomach acid backing up in to the esophagus. The lining of your stomach is designed to be resistant to a high-acid environment; your esophagus not so much. A quote from Dr. Eades:

Most people who have GERD, have it for the long term. It’s not something that comes and goes. So these folks go on GERD therapy for the long term, and the most prescribed medications for long-term GERD treatment are PPIs [proton pump inhibitors], which, you now know, keep stomach acid neutralized for the long term, and, as you might imagine, creates a host of problems.

The scientific literature has shown long-term PPI therapy to be related to the following conditions:

  • Anemia
  • Pneumonia
  • Vitamin B12 deficiency
  • Impaired calcium absorption
  • Impaired magnesium absorption
  • Increased rate fractures, especially hip, wrist and spine
  • Osteopenia [thin brittle bones]
  • Rebound effect of extra-heavy gastric acid secretion
  • Heart attacks

Read the rest if you or someone you love has GERD.

Here’s a scientific report supporting Dr. Eades’ clinical experience. Carbs were reduced to 20 grams a day.

Steve Parker, M.D.

PS: Some studies find no association between PPI use and pneumonia. It makes sense that we have stomach acid for good reasons, and that suppressing it may well have adverse effects.

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Should You Try the Low FODMAPs Diet for Your IBS or GERD?

You won’t know until you try it, suggests dietitian Melanie Thomassian. These are some of the diagnoses that may respond positively: irritable bowel syndrome (IBS), Crohns disease, and gastroesophageal reflux disease (GERD).

Very low-carb diets also help GERD.

I’ve written before about the low FODMAPs diet and irritable bowel syndrome. The low FODMAPs diet essentially involves limiting the delivery of particular carbohydrates to your intestinal bacteria.

Steve Parker, M.D.

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QOTD: James Fell on Cooking and Weight Loss

If you want to lose weight you need to cook. Period.

James Fell

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More on the New Type 2 Diabetes Drug: Dapagliflozin (Farxiga)

We have 12 classes of drugs for the war on diabetes. The latest class is SGLT2 inhibitors and the newest of these is dapagliflozin. I read the manufacturer’s package insert an updated my SGLT2 inhibitor post.

Fun Fact: Taking 10 mg/day of dapagliflozin leads to loss of blood glucose into the urinary tract to the tune of 70 grams a day.

That’s 280 calories down the drain. I suspect that cutting 70 grams of carbohydrate from your diet would have just as much effect on diabetes as do these drugs.

Steve Parker, M.D.

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You Don’t Need a High-Carb Diet For “Energy”

Amber Wilcox-O’Hearn explains why.

Your heart beats 100,000 times a day, every day, without rest. You’d think it needs a reliable energy source, and you’d be right. One of Amber’s references (#4) reminds me that, “Fatty acids are the heart’s main source of fuel, although ketone bodies as well as lactate can serve as fuel for heart muscle. In fact, heart muscle consumes acetoacetate in preference to glucose.”

Steve Parker, M.D.

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Drug Review: SGLT2 Inhibitors (Canagliflozin, Dapagliflozin, Empagliflozin)

diabetic mediterranean diet, Steve Parker MD

Pharmacist counting pills

In March, 2013, the U.S. Food and Drug Administration approved the first agent in a new class of diabetes drugs: canagliflozin. It’s sold in the U.S. as Invokana. So we now have 12 classes of drugs for treating diabetes. In January 2014 the second drug in this class was approved: dapagliflozin or Farxiga. Empagliflozin ( U.S. brand name: Jardiance) was approved in August, 2014. Ertugliflozin (U.S. brand name: Steglatro) was approved in early 2018 or so. Other SGLT2 inhibitors are in the pipeline.

This review is quite limited—consult your physician or pharmacist for full details. Remember that drug names vary by country and manufacturer. My info source is the manufacturers’ package inserts. Any of this information could change at any time.

Class

Sodium-glucose co-transport 2 inhibitors, or SGLT2 inhibitors.

How Do They Work?

Our kidneys filter glucose (sugar) out of our bloodstream, then reabsorb that glucose back into the bloodstream. (Don’t ask me why.) SGLT2 inhibitors impair that reabsorption process, allowing some glucose to be excreted in our urine. You could call it a diuretic effect. Dapagliflozin at a dose of 10 mg/day, for example, causes the urinary loss of 70 grams of glucose daily.

Usage

These drugs are for adults with type 2 diabetes, to be used in combination with diet and exercise. They can be used alone or in combination with some of the other diabetes drugs, possibly to include insulin, metformin, sulfonylureas, or pioglitazone. Dapagliflozin has also been tested in combination with sitagliptin, a DPP4-inhibitor. Clinical experience in combination with other diabetes drugs is very limited.

Dose

Canagliflozin starts at 100 mg by mouth daily, taken before the first meal of the day. Dose can be increased to 300 mg daily. Dapagliflozin dosing starts at 5 mg by mouth every morning, with or without food, and can be increased up to 10 mg once daily. Start empagliflozin at 10 mg every AM, and max out at 25 mg every AM if needed. Ertugliflozin starts at 5 mg daily and can go up to 15 mg/day.

Side Effects

The most common side effects are vaginal yeast infections (about 5% of women), urinary tract infections, and penile yeast infections (e.g., balanitis). Also noted are increased urination, and dizziness or fainting from low blood pressure after arising to stand (orthostatic hypotension). The low blood pressures are related to a diuretic effect of this class.

Hypoglycemia (low blood sugar) is quite uncommon, perhaps nonexistent, unless these drugs are used with other drugs that often cause hypoglycemia, such as insulin and insulin secretagogues like sulfonylureas.

High potassium levels may be seen with canagliflozin. All three can cause elevations of LDL cholesterol (“bad cholesterol”).

Dapagliflozin and empagliflozin may cause elevations of creatinine in the blood, a warning that kidney function may be impaired.

Canagliflozin seems to promote weight loss, which may be welcome by some. It also doubles the risk of leg and foot amputations when compared to placebo. Ertugliflozin is also linked to increased risk of lower limb amputation.

Don’t Use If You . . .

  • have diabetic ketoacidosis
  • are pregnant or planning to get pregnant
  • have advanced or severe kidney disease
  • have severe liver impairment (glomerular filtration rate under 60 ml/min/1.73 m-squared, at least for dapagliflozin)
  • have type 1 diabetes
  • are on dialysis
  • are a nursing mother
  • for dapagliflozin: active bladder cancer (and use caution if you have history of bladder cancer)

 

Update: In 2019, the FDA approved an SGLT2 inhibitor in pill form, called semaglutide and sold in the U.S. as Rybelsus.

Updated September 26, 2019

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Exercise Helps With Insomnia, But It May Take Four Months

She'll sleep better, eventually

She’ll sleep better, eventually

The Well blog at the New York Times has details. The study at hand involved only 11 women with insomnia, mostly in their 60s. A key take-away is that it took as long as four months for some  to see an improvement. So don’t get discouraged and stop exercising too soon.

It doesn’t take much exercise.

Read the whole thing (it’s brief).

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