January 2009
If you’ve ever had a heart attack, your post-care was probably a scene right out of the Six Million Dollar Man. A primary care doc, cardiologist, surgeon and nutritionist all standing around promising “We can rebuild you. We have the technology.”
The truth is, you can rebuild your heart after an attack—but not with mainstream medicine’s technology. Why? Because doctors looking to treat something as serious as heart attacks tend to fall back on their two best and potentially harmful friends—surgery and drugs.
If you suffered a heart attack, there’s a good chance you went under the knife for an often-useless bypass surgery or stent. And I’d darn-near guarantee they have you choking down a baby aspirin, beta blocker, statin cholesterol drug and possibly an ACE inhibitor every day.
What no one is telling you, of course, is that research shows that both bypass and stents rarely prevent more heart attacks or prolong life. Drugs may cause more problems than they solve as many doctors minimize or deny their common side effects. Drugs alone do not supply your injured heart with the important nutrients it needs to pump more blood and support a higher level of general fitness and health.
What you need is a plan that will not only prevent another heart attack, but will allow you to rebuild your heart stronger than ever.
Step #1: Turn back the clock on this ticking time bomb
When it comes to heart attacks, the plaque in your arteries is literally a ticking time bomb. You see, the plaque builds up and becomes unstable. Next thing you know, a piece of it breaks off or ruptures, creating a blockage that keeps blood and oxygen from reaching your heart.
More than half of all heart attacks happen this way.
To prevent this type of heart attack, you need to stabilize your plaque. The good news is that there’s mounting evidence that the omega 3 fats found in fish oils are perfect for this.
I know, I know…You’ve heard me tell you at least 1,000 times about how effective fish oils can be at lowering your triglyceride levels and the number of dangerous, small, dense LDL cholesterol particles. But it turns out fish oil also reduces inflammation in your arteries and makes your artery plaque more stable. That means less chance of it breaking off or rupturing and suddenly blocking an artery.
Fish oils can even protect your heart from fatal arrhythmias! A dose as low as 1000 mg total EPA and DHA (be sure to read the label for the amounts) can be enough to protect you. Most 1000 mg capsules contain only 300 mg DHA and EPA (30 percent potency), so you’re looking at about three capsules a day.
I wouldn’t recommend capsules for reducing inflammation or stabilizing your plaque. You need 2000 to 3000 mg total DHA and EPA, and I’m guessing you don’t want to take 7-10 capsules a day. Consider the liquid form from Carlson’s (www.carlsonlabs.com) or Nordic Naturals (www.nordicnaturals.com).
Vitamin D is another excellent anti-inflammatory, and most Americans are deficient. Low levels are associated with a risk of heart problems. Have your doctor check your 25 OH Vitamin D level, and try to keep your level between 40 and 60 nanograms per milliliter. That’ll probably require 2000 IUs or more of vitamin D3 daily.
Step #2: Change your diet—and slash your heart-attack risk by 70%!
I really can’t believe that there are still nutritionists and doctors putting heart attack survivors on very low-fat diets. If you’re on one now, you’ve been given some terrible advice.
Here’s the fact: Your body needs adequate, healthy fat after a heart attack to rebuild and repair damage. At least 30 percent of your total calories need to come from healthy fats like olive oil, nuts, and avocadoes—and there’s nothing wrong with small amounts of saturated fats from healthy organic-source meats, poultry, butter, and cheese.
If you’ve had a heart attack, eating the right foods (and getting enough fat) can work two to three times as well as the best cholesterol-lowering statin drug. Back in the late 1990s, the famous Lyons Heart Study took patients who had just had a heart attack and put them on a sensible Mediterranean-style diet, with loads of fruits and vegetables, chicken, fish, nuts and beans—plus an omega 3-rich margarine.
The results were eye-opening —a full 70 percent reduction in further heart attacks. Deaths dropped by 45 percent!
Statin drugs, under the same circumstances, typically lower the risk of future heart attacks by about 25-35 percent—so they’re about half as effective as the Mediterranean diet. Plus, you’ll end up spending around $1,000 a year while dealing with side effects that are serious enough that 10-15 percent of patients who are prescribed statins eventually stop taking them.
There are plenty of useful and affordable books on the Mediterranean diet—most containing delicious recipes. Visit www.amazon.com, type in “Mediterranean diet,” and you’ll be off and running.
Step #3: Put your heart on an energy plan
The number-one complaint I hear from people after they’ve had heart attacks is that they just don’t feel like themselves any more. They can’t find the energy to perform everyday tasks, let alone start an exercise regimen to strengthen their hearts.
If you’re going through this, it’s completely normal. Your heart likely suffered some damage and is not operating at full efficiency, which is sapping your energy. But sitting around is only going to make things worse. You need to give your heart the nutrients it needs to pump more efficiently, and you should start to see your energy levels improve.
The supplements your heart needs fall into three classes—I call them The Fuel, The Cleanup Crew, and The Muscle Builders.
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The Fuel: Your “motor” can’t run without it
I’m sure you’ve heard your heart referred to as your body’s engine. And just as your car’s engine runs on gasoline, your heart runs on a little molecule called adenosine triphosphate (ATP for short). Now stay with me here, because this gets a little scientific.
As ATP is broken down, it releases energy and then is recycled. This cycle is important to giving your busy heart the energy it needs.
To recycle ATP, you need our first “fuel” supplement—ribose. A good supply of ribose will allow you to use ATP more efficiently, which helps your energy levels improve. Ribose is taken in powder form—5 to 20 mgs a day, depending on your need (You can order it at www.corvalen.com).
Magnesium also helps in the regeneration of ATP and has a calming effect that can help prevent irregular rhythms and a fast heart. You should avoid magnesium oxide, the usual Rx from most doctors—it’s poorly absorbed. Look for magnesium citrate, glycinate, orotate or lactate. Take 400-800 mg in the evening—it promotes healthy sleep.
Finally, carnitine helps you burn fat (and, remember, you’re going to be eating more fat) for energy. Try 2-4 grams of carnitine every day to get an energy boost.
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The Cleanup Crew: Clear out the waste to protect your heart from damage
When your car burns energy, it produces waste—the exhaust that comes out of your tailpipe. Your heart, too, produces waste when it burns energy, and this waste—known as free radicals—can cause damage and lead to chronic disease if you don’t get rid of it.
Coenzyme Q10 is a powerful antioxidant that sops up the free radicals normally generated by energy production. Your heart needs large amounts of CoQ10, but if you’re on a statin drug it can lower your body’s levels by up to 50 percent. CoQ10 supplementation is important for anyone with an ailing heart and should be mandatory for anyone on a statin —take 100 to 300 mg a day (try the gel cap formulation for proper absorption).
Vitamin E can limit the production of free radicals, making it an important part of your cleanup crew. You need a full, natural, complex vitamin E that includes gamma tocopherol (NOT alpha tocopherol, which is ineffective).
You can get it from unrefined, minimally-processed wheat germ oil (see www.spectrumorganics.com). In this form you probably need less than the widely recommended 400 IUs daily—a tablespoon or two a day may be all you need.
Grape seed extract in capsule from is an excellent choice, too. Try 100-200 mg daily. Really, you can’t go wrong if you find a product that contains “Masquelier’s Own OPC.” OPC is short for oligogomeric proanthro-cyanadins, the scientific name for the antioxidants doing the heavy lifting.
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The Muscle Builders: A strong heart is a healthy heart
This may sound like a country music song, but it takes more than love to make a heart strong. Now that we’ve focused on giving your heart the fuel it needs and sopping up the damaging waste, we can turn to some proven muscle builders that can boost your heart’s strength.
Taurine is an amino acid that improves heart muscle contraction, can normalize blood pressure and supports a healthy balance between excitatory and calming brain neurotransmitters. I recommend 2-4 grams daily.
The hawthorn plant also can strengthen heart muscle contractions and improve blood flow to the heart. It’s commonly used in Europe, and clinical trials show it’s particularly effective for people with milder forms of early-stage heart failure. These people saw their quality of life and exercise capacity improve after just eight weeks.
I recommend an easy-to-use, fast-acting syrup (www.hawthornsyrup.com), which is safe for long-term use.
IMPORTANT: Heart disease requires a health care professional in the picture. Although all of the above measures are safe, I do not recommend you self treat, except for your diet. Please keep your doctor in the loop.
Here are the 10 supplements I wouldn’t be without—you can use them to enjoy your best health ever.
If you’ve been reading Health Revelations for a while, you know by now that I recommend a lot of different products. Let’s face it—we all have unique health needs, and there’s a large market out there to serve them.
But I get asked all the time which supplements I use or prescribe the most—which are the core products that I feel are most important to good health…the ones I wouldn’t want to live without. In general, I think the best supplement is the one you’re not getting enough of. The American diet is notoriously short on omega 3 fatty acids, vitamin D, magnesium, zinc and vitamin B6, for example. These deficiencies have been linked to everything from heart disease to Alzheimer’s.
So, a good whole-foods diet and a quality multi-vitamin can solve—or prevent—many of your health problems. Beyond that, I’m a big believer in the following 10 supplements, which have been proven to promote general health and fight many of the ailments we face as we age.
1. The miracle Aztec grain
If you’ve read a bit about salba, you know it almost sounds too good to be true. It’s an ancient Aztec grain that has been rediscovered by modern science because of its impressive nutrition credentials. In the interest of full disclosure, the parent company that publishes Health Revelations also sells salba. And I support it whole-heartedly because this stuff is the real deal.
Salba provides omega 3 fatty acids, magnesium, calcium, folate and antioxidants packed into a whole-food form. What this supercharged food seems to do best is supply a steady energy boost that lasts all day. This may be due to its ability to stabilize blood sugar and keep you out of the “hunger zone.” That means it’s great for diabetics and pre-diabetics, but also great for healthy people who want to stay that way.
I throw a couple of tablespoons on my morning oatmeal or barley, along with some nuts and blueberries.
2. The “apple a day” cure for arthritis and colds
A Vermont doctor, D.C. Jarvis, started experimenting with apple cider vinegar in the 1950s, and it’s clear now he was on to something. Apple cider vinegar is potentially useful for the relief of arthritis pain, heartburn and the prevention and treatment of colds and sore throats. It is often teamed up with honey—preferably raw.
Studies from the United States and Sweden show that a tablespoon of apple cider vinegar with a meal can blunt your post-meal blood sugar spikes, so it makes sense to include it in any diabetic care program (minus the honey). Mix it with a little water or use it on your salads with some olive or flax-seed oil.
3. A nutrient powerhouse for people on the go
Green drinks are mixable powders that preserve the nutritional value of the original fruits and vegetables. They deliver more antioxidants to your blood and, in my experience, people tend to feel energized when they drink them.
It’d be great if we all ate ideal diets with a daily rainbow of fruits and vegetables. The truth is, many of us don’t. Green drinks offer a valid back-up that can help make up the difference.
My favorite green drinks are VitaminMineral Green (www.healthforce.com), Berry Green (www.newchapter.com) and Nano Greens (www.nano-greens.com). I think Nano Greens is the best tasting of the lot.
4. The root that started a revolution
Rhodiola rosea is a plant root harvested from the mountain slopes of Russia, Mongolia and China. It is used to boost energy and libido, promote healthy aging, improve mood, memory and cognition, and enhance athletic performance.
Because it supports the adrenal and thyroid glands, it’s an excellent first-line therapy for the typical stressed out, fatigued, mildly depressed casualty of our modern pedal-to-the-metal lifestyle.
For more info, get your hands on The Rhodiola Revolution by Richard P. Brown MD and Patricia L. Gerbarg MD (husband and wife). I strongly recommend RhodiolaForce 100 (www.newchapter.com).
5. Let this mood-booster go straight to your head
If you want to gently boost your mood, think more clearly and calm down, consider theanine. Theanine is an amino acid found in green tea. It increases your brain’s levels of dopamine, which is a neurotransmitter associated with motivation, reward, mood, sleep attention, learning and speech.
Theanine also moderates levels of the stress hormones adrenalin and noradrenalin (aka epinephrine and norepinephrine) and may protect against the degeneration of brain cells. Look for products with Suntheanine, which can be easily located on the Internet. Take 100 -200 mg once or twice day. It may even help you sleep.
6. Become an alpha male (or female)
Alpha lipoic acid, referred to as the “universal antioxidant,” is one of the most useful supplements in my practice. It helps regenerate several major antioxidants—such as vitamins E and C, glutathione and Coenzyme Q10—back to their active states.
It is useful for the treatment of diabetes, liver disease and liver failure, glaucoma and peripheral neuropathy—usually a loss of feeling in the feet or hands—in folks with diabetes. I’d recommend 100- 200 mg a day for general health support, and up to 600 mg daily or more for specific conditions. I use Designs for Health, but Jarrow and NOW make more widely available versions. You can find all these products on the Internet.
7. Forget dying on the vine…
Grape-seed extract (GSE) is a powerful antioxidant that helps reduce inflammation. It helps prevent LDL cholesterol from oxidizing and forming plaque on your blood vessel walls.
It makes platelets more slippery, helping prevent the formation of artery-blocking clots. It’s also useful for high blood pressure, wound healing, arthritis and brain cell support and protection.
I prescribe it in supplement form, usually Grape Seed Supreme from Designs For Health, although you can’t go wrong with any product that contains “Masquelier’s Own OPC.” Masquelier is the French scientist who did much of the early research on GSE.
8. Plant the seeds for pain relief
Zyflamend is a botanical anti-inflammatory made by New Chapter. It includes a total of nine traditional and well-studied plant extracts, including ginger, curcumin, rosemary and green tea. Use Zyflamend instead of dangerous NSAIDs like ibuprofen or naproxen for arthritis treatment.
Because Zyflamend is an anti-inflammatory, it may be an effective support for early prostate cancer. If you have prostate issues in general, it’s worth a try.
9. Increase your dependence on oil
Wheat-germ oil is loaded with vitamin E and a fatty alcohol, octacosanol. Together they pack a powerful punch that may lower cholesterol and improve your performance and endurance when you exercise. I recommend wheat-germ oil from Spectrum Naturals (www.spectrumorganics). A tablespoon or two a day should be plenty for most people.
10. A sweet solution for heart health
I’ve written quite a bit about dark chocolate in past issues and it remains something of a darling of the medical media.
Chocolate is a rich source of bioflavonoids and, ounce for ounce, is one of the best sources of anti-oxidants out there. Even small amounts can lower your blood pressure and protect your heart. The main fat in chocolate, stearic acid, is cholesterol neutral, meaning it will not increase your cholesterol levels. Chocolate also has phenylethylamine (PEA), which can serve as a mild and short-acting antidepressant.
Because of the calories and, in some people, the risk of overstimulation, I recommend no more than an ounce or two of dark chocolate a few times a week. Plain cocoa powder and chocolate nibs are a low-calorie, sugar-free alternative, which you may prefer.
So there you’ve had it—a look inside my “medicine cabinet” at the 10 supplements I couldn’t be without. But I always point out that good self-care should go beyond supplements and focus on the fundamentals—good nutrition from whole foods, exercise, less stress, adequate sleep, attending to relationships with family, friends and workmates, and last, but not least, taking care of your spiritual needs.
The “magic” spice that could ward off dementia
Hundreds of years ago, explorers would sail for months to reach the Far East so they could trade for its various “magical” spices. Well, as the mysticism has died down and the science has ramped up, it turns out that one of these spices may be pretty magical after all.
The scientific community is rushing to learn more about curcumin, a component of turmeric, which is a cooking spice used to flavor curry in India. Tumeric gives curry its characteristic yellow color, and it’s been used for healing in the Indian Ayurvedic and traditional Chinese cultures for centuries. And it just may be the secret to keeping your brain sharp and your body cancer-free.
Dementia figures lead to curry connection
What initially caught scientists’ attention was the fact that India has such a low incidence of dementia among its elderly population. This is a mostly-impoverished nation that has large geographic areas with very poor health care. So how were India’s seniors managing to avoid the ailments associated with aging that are so common in America?
The answer, people realized, must be in the diet. And, sure enough, research is uncovering very strong evidence that the curcumin in turmeric may help prevent or slow down the progression to Alzheimer’s dementia. It appears to attack the beta amyloid protein plaques that form in response to inflammation in the brains of people with Alzheimer’s.
You see, inflammation is an important—but sometimes dangerous—body function. It’s how your immune system reacts to an immediate danger, such as an invasive bacteria, physical injury or toxic chemical. But when your body can’t bring the inflammation back under control once the threat is neutralized, heart disease, diabetes, cancer and dementia can develop.
Curcumin also supports nerve groups in the brain that promote memory and combat the effects of physical and emotional stress, depression and anxiety.
Fight arthritis, asthma and even cancer
Because curcumin fights inflammation, it also can prove useful against arthritis. It even helps prevent the degradation and loss of cartilage by specific enzymes that destroy cartilage cells. That’s basically the same function of much stronger—and particularly dangerous—prescription drugs used to treat more severe forms of arthritis, such as rheumatoid arthritis.
Other research shows curcumin may be helpful in stabilizing mast cells in allergic diseases like asthma. Mast cells are like big bags of nasty chemicals that are discharged in response to an allergen, such as dust mites or pollen. It’s these chemicals that are responsible for many allergic symptoms.
Cancer researchers are looking into curcumin for its ability to both prevent and treat cancer. It may be useful in helping stop or slow the spread of already active breast cancer. It also may help prevent something called angiogenesis, which is the formation of blood vessels that cancer cells use to obtain nourishment and support their growth.
Cancer cells live too long, which is one reason tumors grow. Curcumin helps regulate cell death, which is desirable for cancer prevention.
Turn your spice rack into a medicine cabinet
Probably the best thing about curcumin is that it’s incredibly safe in amounts normally ingested in the diet. Overdo it and you may be looking at a bit of diarrhea or indigestion, but such cases are rare. So enjoy the benefits of curcumin in your diet by using curry as a flavoring. Cooking it in oil (as most curries are) may actually improve its usefulness in your body.
Not surprisingly, curcumin has found its way into a number of botanical anti-inflammatory remedies. The one I prefer to use in my own practice is Zyflamend (New Chapter), which includes curcumin along with eight other well-researched components.
End the Stone Age: Follow this regimen to prevent kidney stones for good
Q. I recently passed a kidney stone and if I never pass another, it’ll be too soon. How can I make sure this never happens again? I’m 72 years old and don’t take any medications.
––Anne S., Wellington, FL
A:First off, you should see if Uncle Sam will send you a Purple Heart. Passing a kidney stone is no small matter. At some point in their lives, up to 5 percent of Americans will experience the often-excruciating back pain—sometimes radiating down to the groin—that accompanies kidney stones.
Contrary to what Bob Dylan may have preached, everyone does not need to get stoned. Kidney stones are often entirely preventable, and can be addressed through some dietary or lifestyle changes. By understanding how these stones form, you can get a handle on exactly which steps you need to take to prevent them.
Keep those stones from rolling
Kidney stones result from the crystallization of salts that separate out from the urine. To keep kidney stones from coming back, you need to know what your particular stones are made from.
Your doc can find this out by screening your urine during the pain episode until you pass the stone.
Over 70 percent of all stones are made from calcium in combination with something called oxalate or phosphate.
Your doctor may also want to check to see if you absorb abnormally high amounts of calcium—what is called a “hyperabsorber.” This can be determined by measuring the calcium levels in your urine over 24 hours, or by checking your body’s response to a calcium load. If you are, there’s a specific treatment that is beyond the scope of this discussion.
You can’t get water from a stone—and vice-versa
I notice you live in Florida, and kidney stones may be more common in warmer states. You need to keep yourself well hydrated, especially when you get physically active and sweat.
Whatever you’re drinking now, make sure you drink more—add at least another liter of fluid a day. Make it water or low-sodium vegetable juice. Vegetable juice is rich in magnesium and potassium, both of which can help protect you from further stones.
Add more servings of potassium- and magnesium-rich fruits and vegetables. Their high antioxidant content will also support general health, vitality and longevity.
If you are consuming large amounts of animal protein—fish, chicken, beef, lamb and dairy—cut back to 50 percent on the serving size. Notice I did not say cut out—just cut back. Large amounts of protein are associated with kidney stones.
Salt also can lead to kidney stones—especially the processed industrial table salt sold in supermarkets and commonly used in processed, packaged foods. A little bit of sea salt at the table, however, should be fine.
Grapefruit juice and soft drinks both may increase the risk of another stone, so I’d skip them both. There’s some controversy over whether coffee and tea make matters worse. They’re mostly water—but in some folks they have a mild diuretic effect, causing you to lose more fluid than you take in. Cut back if you’re drinking more than a cup a day.
This mineral trio can keep you stone-free
Three minerals can help you avoid kidney stones—calcium, potassium, and magnesium. Unless you are a hyperabsorber of calcium, increasing dietary calcium actually helps prevent stones. This is because calcium binds oxalate in the gut, allowing it to be excreted through your bowels.
Get your extra calcium from fruits, vegetables and nuts—kelp, collard and turnip greens, almonds, brewer’s yeast, brazil nuts, dried figs, beet greens and broccoli are excellent sources. These foods will also supply healthy amounts of magnesium and potassium, two other nutrients that help prevent kidney stones. If you are taking a calcium supplement, make sure it’s calcium citrate and make sure you take it with meals. Taking it on an empty stomach promotes excessive absorption, which you want to avoid since the goal is to get calcium to bind oxalate in your gut and then excrete it.
Potassium (1600 mg) and magnesium citrate (500 mg) are available in a combined supplement form, and are effective at reducing the risk of kidney stones. High quality products are available from Thorne Research and Pure Encapsulations—you’ll find their products plenty of places online.
Several herbs, including borage, gravel root, horsetail and buchu have traditionally been used to treat and prevent kidney stones. Unless you are working with an experienced health care professional, I do not recommend you try them on your own. Give the other measures I’ve discussed a shot. They are safe, well supported by science and they help promote general health.
Posted in Newsletter.
