January 2009 PDF

After the attack: How to rebuild your heart in 3 easy steps

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.

• 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.

• 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.

• 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.

Take a peek inside my “medicine cabinet”
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.

Forgotten cures
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.

Your Questions Answered
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.

December 2008 PDF

Dementia’s secret ingredient
Follow this detox plan to rid yourself of it––before it attacks your brain.

When it comes to forgetfulness, we men get a bad rap. Birthdays, anniversaries, garbage days––you name it, we’ll forget it.

But in this battle of the sexes, there is some new information emerging that you need to know about. It turns out abnormal levels of a hormone commonly associated with women may be causing mental decline, such as forgetfulness, dementia and even Alzheimer’s in men as we age.

A team of researchers has uncovered what I consider a very troubling link between estrogen and dementia. What’s particularly dangerous about this connection is that foods and environmental triggers men encounter every day seem to be conspiring to load our bodies with estrogen––and this excess estrogen is literally attacking our brains.

The good news is that you don’t need to wait for a dementia diagnosis to discover that your body is saturated with estrogen. I’m going to ask you five simple questions that will tell you whether you’re at risk for high estrogen levels. Then, I’m going to provide you with a four-step detox plan you can use to get estrogen out of your body and protect your brain from its onslaught.

How estrogen attacks your brain

As a doctor, there are few worse chores than diagnosing a patient with dementia. That one word–– and all it implies for a person’s independence, relationships and emotional stability––can truly change someone’s life forever.

In fact, dementia has been changing a lot of lives in America––far too many. Statistics show that 42 Americans per hour fall victim to dementia. I’ve seen many mainstream docs chalk up the explosion in dementia cases––which is occurring in several nations, by the way––to aging populations and better diagnostic techniques.

But a team of Dutch researchers suspected there were more factors at play, and they stumbled across something that I think will permanently change how we look at dementia cases in men.

These scientists discovered that high levels of estrogen in men were associated with a greater risk of cognitive decline, dementia and even Alzheimer’s disease. Men, I know what you’re thinking by now ––what is estrogen doing in my body? And how fast can I get rid of it?

Relax––men produce estrogen naturally when a fat-cell enzyme called “aromatase” breaks down testosterone. But when aromatase activity kicks into high gear, you can find yourself making far more estrogen than your body can handle ––and this estrogen can break down your brain’s nerve cells.

There are some simple warning signs that your aromatase activity may be too high. Answer these five questions to see if you’re at risk for producing too much estrogen:

Question 1: Are you significantly overweight?

Aromatase lives in your fat cells, so the more fat you’re carrying, the more aromatase is at work in your body producing estrogen.

All of that extra fat also harms your liver, which hosts enzymes that break down estrogen and other toxins. This is why alcoholics may develop enlarged breasts––they simply can’t get rid of the estrogen their bodies produce. But liver damage isn’t limited to alcoholics. Many overweight people get fatty deposits on their livers that interfere with normal function and prevent proper estrogen detox. Your doctor can usually pick up this problem on routine liver enzyme blood tests or by an ultrasound or CAT scan.

Question 2: Has your sex drive plummeted?

Aromatase essentially converts to estrogen. So if aromatase activity has been over-stimulated in your body––and if your liver is not functioning well enough to eliminate excess estrogen––you can expect your libido to suffer. If you’re overweight and have low sex drive, there is a very strong chance your body is loaded up with estrogen.

Question 3: Is there too much stress in your life?

When you encounter physical or emotional stress, your adrenal glands flood your system with cortisol, which spikes your blood sugar and insulin levels. If stress is constant in your life, your cortisol levels are going to be chronically elevated. Elevated cortisol levels stimulate aromatase activity and the conversion of testosterone into estrogen.

Question 4: Are you getting enough zinc?

Probably not. Most Americans aren’t getting enough zinc in their diets. Zinc supports your hormones and regulates aromatase activity. If your diet is heavy on cheap, processed carbs and low on fresh meats, fruits and vegetables, you might not have the zinc you need to help keep estrogen production in check.

Question 5: Do you have a sluggish thyroid?

Higher levels of estrogen can result in hypothyroidism or aggravate an existing thyroid condition. Symptoms of hypothyroidism include fatigue, depression, poor sleep, dry skin, constipation, hair loss, weakness and difficulty losing weight. If you think you might have hypothyroidism, ask your doctor to check your thyroid stimulating hormone (TSH) level. If your level is above 3.0, it means your thyroid has slowed down.

Man-made estrogen boosters lurking in plain sight

Maybe you came through my quiz with flying colors––but you’re still not out of the woods. The problem is, most of us are regularly exposed to a class of man-made chemicals known as “xenoestrogens,” which can elevate our estrogen levels. Plastic bottles, carpet fibers, Teflon coatings, pesticides and herbicides, and commercial, hormone-treated meats are all known to contain xenoestrogens.

I’m extremely concerned about what a growing body of science has said about xenoestrogens. These hormonally active agents latch on to estrogen receptor sites in your body, making it hard for your body to regulate its estrogen levels and properly detox. Xenoestrogens have been linked to breast cancer, reproductive ailments, and a variety of other illnesses. The worst part is that they’re practically unregulated by the government, which has seen fit to let manufacturers police themselves.

It’s a bit like making a wolf head of security at a hen farm. Mark my words: we’ve all been made part of a nasty human experiment that is bound to have serious outcomes.

Staying away from xenoestrogens is a tough task––they’re literally everywhere. Eating organic fruits and vegetables that have not been treated by herbicides or pesticides, and purchasing locally-raised beef that you know hasn’t been treated with hormones, are good first steps. Also store and microwave food in glass or ceramic dishes, instead of plastic.

Get the estrogen out and keep your brain sharp

I’ll bet by now you’re feeling like I hit you with a load of buckshot. I hope, at the very least, I have you thinking more seriously about your body’s estrogen levels and how to bring them under control. The good news is, there are some fairly simple things you can do to rid your body of excess estrogen.

Use my four-step estrogen detox plan to get your levels back under control and keep your brain safe from attack.

Step 1: Purge your fridge and cabinets

Your food choices can make you overweight––resulting in stimulated estrogen production––and may expose you to xenoestrogens. It’s time to take a second look at your fridge and cupboards, and eliminate the processed carbs and trans fats that may be enjoying too prominent a role.

Fill your refrigerator with organic meats from grass-fed animals, a medley of fruits and vegetables (your crisper should resemble a box of Crayola crayons—aim for the 64-color box), and healthy fish. Incorporate more sulphur-containing foods to support your liver’s detoxification system. These include cruciferous vegetables, such as Brussels sprouts, radishes, turnips and cabbage. Many of these vegetables also contain Diindolylmethane (DIM), a chemical that helps break down active estrogen into a form that promotes a more favorable balance between testosterone and estrogen.

Step 2: Drop a pants size (or two)

Making some smart food changes can help you decrease estrogen levels and could stimulate weight loss––after all, you’ll be cutting out the over-processed junk foods that leave spare tires around our waists. Depending on your situation, you may also need to work with a doctor or nutritionist to develop a more aggressive weight-loss plan. Remember, the more you weigh, the more estrogen you are likely producing. Being overweight may also signal insulin resistance, which can lead to a variety of health problems, such as diabetes. If your waist measures 40 inches or more, chances are better than 50 percent that you have insulin resistance.

Step 3: Follow this supplement regimen

Your body can’t naturally break down estrogen unless your liver is functioning well. For liver support, depend on this tripod of antioxidants: alpha lipoic acid (100 to 300 mg daily), milk thistle (I like the widely available Thisilyn product from Nature’s Way), and selenium (200 mcg per day, or get it from just a small handful of Brazil nuts). Add some N-Acetyl-L-Cysteine (100 to 300 mg per day) for even more detox support —especially if you’ve been diagnosed with a fatty liver, also known as non-alcoholic steatohepatitis.

As I mentioned, most people aren’t getting the zinc they need to regulate aromatase activity. For most people, 30 mg a day is enough zinc.

Finally, try an herbal support called epilobium. A powerful anti-inflammatory, it inhibits the aroma- tase conversion of testosterone into estrogen.

As an added bonus, it also provides prostate support. I recommend a product called Prolobium, which you can buy on the Internet at www.epilobium.com.

Step 4: Use exercise to reduce cortisol

As you know, cortisol, the body’s “stress juice,” stimulates estrogen production. The good news is that exercise burns cortisol and helps you manage stress.

I recommend combining strength training––which also can help reduce falls––with aerobic exercise. Consider working with a trainer at the outset, so you can learn how to properly exercise and avoid injuries that typically occur when people overdo it.

Give your lungs some exercise, too. Take 10 deep breaths a few times a day, which will help you manage stress and produce less cortisol.

Important: You can enjoy significant benefits from the above program. You may have your estrogen blood level checked–– estradiol is the form of estrogen commonly measured.

A balance between estrogen and testosterone is key for supporting good health. Normal male estradiol range is usually 13-42 picograms/nanogram.

10 holiday foods that can wreck your health
Holiday baking (and eating) have begun––here are 10 foods and ingredients you should avoid at all costs.

‘Tis the season for holiday baking. Country kitchens everywhere are filling with the smells of apple pies, gingerbread cookies, and just about every other treat you can imagine. Where I’m from, baking is more than country tradition––it’s practically our favorite pastime.

But this is also a good time of year to consider what exactly we’re putting in those sweet holiday treats. Now, I know telling people to eat well during the holidays is like telling Superman to try taking the bus. It’s just not going to happen.

But there are some things you can do to make the holiday season a healthier one. I’ve compiled a list of the 10 worst foods and ingredients that you should look to avoid this year. If you can eliminate any one––though hopefully all––of them from your diet, you could be on the road to a healthier new year.

Killer vegetable shortening

That cylindrical container of Crisco has been a fixture in many a baker’s cupboard over the years— and more’s the pity. Hydrogenated and partially hydrogenated fats and oils confuse the human body, promote inflammation, throw off cholesterol balance, and distort communication among cells. They also kill an estimated 20,000 people per year, mainly from heart disease. Scientists (who were ridiculed at the time) were pointing out these dangers as early as the 1970s.

Many doctors up until a few years ago actually proclaimed the health benefits of these fats — which was not unlike the medical profession’s support of cigarettes through the 1950s. Suffice it to say that we now know better.

Brain-busting nondairy creamer

Nondairy creamer is a true Frankenfood, if ever there was one. In an effort to duplicate the rich, fatty flavor of real cream, this con artist of a food product is made with hydrogenated soy or cottonseed oil. High-fructose corn syrup (HFCS) is added for sweetness, and it plays a nasty trick on the body. HFCS burdens your liver, ignites inflammation, and throws your cholesterol balance out of whack.

Nondairy creamer also contains sodium casseinate for flavor and texture. This protein is used to make adhesives, binders, plastics, and fabrics. Appetizing, isn’t it? Not surprisingly, it’s been linked to a variety of health problems, such as migraines and autism.

Artery-clogging egg substitutes

Fake eggs offer less fat and cholesterol—which at first sounds like a good thing. But your body needs the type of cholesterol found in eggs for everything from building muscle to supporting brain function. Egg yolks are also a valuable source of calcium, iron, potassium, zinc, folate, and vitamins A and D in a highly usable form. It’s hard to duplicate such natural perfection.

Powdered eggs contain oxidized cholesterol—the form that readily accumulates in artery walls. Do yourself and your health a favor and skip these sham foods.

Hormone-hounding soy products

Nearly 90 percent of the soy crops grown in our country are genetically modified. Eating these altered foods is like playing Russian roulette, as we still don’t know the full extent of the problems they may cause. We already suspect that GM foods may lead to allergies, inflammation, cancer and disturbance of normal gut bacteria.

Soy itself is a potential endocrine disruptor, especially in the processed soy-protein-isolate form that is commonly found in processed foods and soy baby formula. Endocrine disruptors behave like hormones in the body, telling cells how to behave. They interfere with natural processes, and we’re just beginning to understand the consequences. If you really want soy, stick with small amounts of the fermented variety in the forms of tempeh and miso. But stay away from processed foods and tofu, soy milk, powders, and soy-loaded meat substitutes.

Heart-breaking cooking oils

Commercial cooking oils often have been heat sterilized, incinerating their natural antioxidant protection. Corn, soy, canola, and sunflower oils are all subjected to this health-destroying insult.

When heated and eaten, these industrial oils become free-radical factories in your body, promoting oxidative stress and inflammation that can result in heart disease. That’s still another reason to remove them from your diet.

Coal-based food dyes

Most of these colorful dyes are made from coal tar, believe it or not. They simply are not meant to be eaten.

There is a clear association between food dyes and attention and hyperactivity problems in children. Furthermore, artificial food dyes are usually found in highly processed, sugary junk foods of little nutritional value.

Be vigilant when you shop, because these dyes are everywhere.

Aunt Jemima’s blueberry waffles aren’t getting that blue color from blueberries. No, sir—that’s a nice mix of Red 40 and Blue 2. It gives new meaning to that old saying “What you see isn’t always what you get.”

Cancer-causing preservatives

It’s amazing what garbage food producers will add to their products to keep them from spoiling.

Believe me, we’d be better off letting these foods rot once they’ve been tinkered with.

BHA and BHT are added to oil-containing foods to prevent rancidity. Their primary purpose is to boost profits for the food industry—not enhance the nutritional value of foods.

BHA has been listed by California as a cancer-causing agent. The World Health Organization also considers it to be a possible carcinogen. As for BHT, numerous studies suggest it also may cause cancer.

MSG in disguise

Longhand for monosodium glutamate (MSG), hydrolyzed vegetable protein is a known excitotoxin that may damage some people’s brains.

MSG masquerades under a variety of other names deliberately used to avoid scaring off consumers. And here they are: hydrolyzed protein, autolyzed yeast, yeast extract, textured protein, plant protein extract, sodium caseinate, and calcium caseinate. MSG is also present in thousands of processed foods. Stick with a natural whole-food diet to avoid the whole mess.

Bread’s banned ingredient

Added to bread as a “dough strengthener,” potassium bromate allows higher rising in an apparent attempt to puff up commercial bread.

Remember taking a whole slice of store-bought bread and squeezing it up into a little ball? You could use it to plug leaky pipes. In fact, that’s a better use than eating it.

Potassium bromate is considered a possible cancer-causing agent by the International Agency for Research on Cancer. Its use has been banned in Europe, Canada and most other countries since the 1990s.

In this country, the FDA has recommended that bakers voluntarily stop using it.

Good luck, but don’t hold your breath. Avoid it by staying away from those feather-light loaves that pack the shelves of your local supermarket chain.

Real whole-grain bread doesn’t need “dough strengthener.” Its fiber content hasn’t been removed, so as to weaken its structure and necessitate “enhancement.”

Gut-shredding sweeteners

Sorbitol is a so-called alcohol sugar. It’s simply glucose that has been modified so it’s absorbed more slowly.

Because it has a little over half the calories of regular sugar, this artificial sweetener is found in a variety of processed diet foods: candy, chewing gum, soft drinks, and ice cream.

Many people can not tolerate sorbitol. They experience flatulence, bloating and abdominal cramps, often showing up at the doctor’s office to undergo unpleasant testing. Meanwhile, the cause of their discomfort could be the “sugarless” gum they’re chewing.

Forgotten cures
Get as strong as an ox with this simple remedy

Let’s face it––none of us are teen-agers any more. But getting older didn’t always mean suffering through muscle atrophy or loose skin where our toned arms used to be. Country folks have a proud tradition of staying strong and active well into old age, and this country doc plans to be no exception.

In fact, there are some simple things you can do to keep your muscle tone while you age. While exercise is a key component in the fight against muscle loss, so is ensuring your body has the nutrients it needs to build muscle.

Taurine is an amino acid that’s exceptionally useful in muscle building and more. It’s considered a nonessential amino acid, which means our bodies can usually make their own supply––but our bodies make less taurine as we age.

Because we need amino acids like taurine to build the protein the feeds and grows our muscles, low taurine levels can force our once-proud muscles to wither on the vine.

This is why taurine has garnered a great deal of attention as a muscle- building, or anabolic, agent, and is commonly used by bodybuilders. Animal studies and anecdotal evidence in humans supports the notion that taurine allows you to exercise more with less fatigue. The end result–– stronger, larger muscles.

But taurine isn’t just for Olympic athletes––it’s good for you too. Improving and maintaining muscle mass and strength boosts your quality of life, makes everyday tasks easier to perform, reduces falls and bone-fracture risk, and improves insulin sensitivity—which cuts the risk of diabetes.

The fountain of youth?

Taurine just might make you feel younger as well. Research has uncovered that the level of taurine in the body is elevated when you exercise. That makes sense, considering that exercise is known to give you a glowing, youthful physical appearance—an antiaging fix if ever there was one.

Taurine also helps muscle cells retain more water, which increases their volume, boosts protein synthesis, and can make you look toned.

The problem with taurine is that the wrong people are catching on to its benefits. It has become a staple in energy drinks like Red Bull, which is loaded with so much sugar and caffeine that you have to be a little nuts to drink it.

There are much healthier ways to get taurine without enduring the jitters and racing heartbeats that come with energy drinks. It’s found in high concentrations in meat and fish, and in lower concentrations in its one plant source: seaweed.

For muscle support, I also recommend you take a taurine supplement, using 2,000 to 3,000 mg daily.

As an additional note, it’s worth pointing out that taurine also can benefit your brain and heart. It supports higher levels of the calming neurotransmitter GABA, so it can be a safe and useful tool in the treatment of anxiety––take 500 mg to 2,000 mg twice a day.

Research also has shown that taurine can boost the force of heart muscle contractions, which improves cardiac output. It may help with symptoms of congestive heart failure, such as fatigue and shortness of breath––try 2,000 mg twice a day. As always, you are best off working with an experienced health-care provider.

A prescription for pain
Patients continue to be injured by a drug interaction discovered six years ago––don’t be next.

I’ve told you many times before that keeping your muscles strong and healthy is absolutely critical as you age. We need our muscles to help us get around and enjoy the active, independent life-styles we all want––plus, good muscle control is important for preventing the falls that can be so dangerous in our senior years.

That’s why I’m absolutely horrified by the fact that dozens of Americans are suffering muscle damage because their know-it-all, prescription-happy doctors keep shoving drugs down their throats that interact in very dangerous ways.

According to a recent warning from the FDA, if you’re taking a drug to treat high cholesterol and another for an irregular heartbeat, you could be at risk for severe muscle damage.

You’re in particular trouble if your doc has you taking cholesterol- lowering statins (Zocor or Vytorin) along with the heart-rhythm drug amiodarone (Cordarone or Pacerone), especially if you’re taking more than 20 mg a day of the cholesterol drugs.

If you are on this drug combination, call your doctor. If you’ve suffered muscle damage, call your lawyer.

Were docs being ignorant or just arrogant?

The fact is, docs have known for years that cholesterol and heart-rhythm drugs are dangerous when mixed. The FDA issued an initial warning in 2002––and their latest warning shows that many docs simply ignored it. Since the 2002 warning, according to the FDA’s own numbers, there have been 52 accounts of serious muscle injury in people who are taking both drugs.

I can darn-near guarantee you that this is just the tip of the iceberg ––and I’ll give you three reasons:

1) With any voluntary reporting procedure, there is going to be a tendency to under-report.

2) If you were a doctor who ignored the FDA’s warnings and prescribed a dangerous drug interaction––and if reporting that interaction was voluntary–– what would you do?

3) Many of the people being prescribed both drugs are older. When an older patient suffers muscle damage, most docs don’t launch a full-scale investigation. They chalk it up to aging.

At the end of the day, we can reasonably expect that hundreds of people––most of them older––have had their quality of life ruined by the medical profession’s arrogance, recklessness, or both.

The FDA looks to trade one evil for another

The FDA’s solution to the problem isn’t likely to make things much better––they’re recommending simply switching patients to another cholesterol drug, such as Lipitor. Of course, some of the side effects for Lipitor (among the literally dozens) include muscle weakness and pain. Sounds like a prescription for injury to me.

So, you might be trading one muscle-damaging drug for another.

What we really need to eliminate is the continued over-prescribing of statin drugs to lower cholesterol. There is a lot of knee-jerk prescribing of statins for patients with high cholesterol.

But high cholesterol is not necessarily a sign of heart disease––or even that you’re at significant risk for heart disease. And now these statins are mixing with other drugs and causing mayhem.

Statins interfere with the liver’s production of cholesterol––and your body needs cholesterol to function. For many people, statins end up causing more problems than they could ever hope to solve.

Before you start statins ––if you truly have a cholesterol issues that needs to be brought under control–– you should take a look at your diet. Make sure you’re eating enough whole grains, vegetables and fruits. They contain nutrients called flavonoids, which help maintain healthy cholesterol levels, lower blood pressure, and quiet inflammation. You can also get flavonoids from tea and red wine.

Your Questions Answered
Trash your laxatives and cure constipation naturally

Q. I’ve been dealing with constipation on and off for years, and finally decided to make some lifestyle changes. I added a lot more fiber to my diet and am eating fruits and vegetables at every meal. But after the first few days, my constipation got worse instead of better! Am I just going to be on laxatives forever? I’m 68 and have high blood pressure, but am otherwise healthy. ––A. Shields, Tacoma, WA

A:The predicament you’re experiencing with consti-pation is a common one, especially in Western industrialized nations. Consti- pation results in over 2.5 million doctor visits each year, affecting over 25 percent of folks over age 65. Here in the United States, we spend over $725 million a year on over-the-counter laxatives.

I do not recommend them. They can lead to physical dependence and are just a symptom Band-Aid that fails to address the underlying problems. Factors contributing to constipation include inadequate fiber, not enough water, and a lack of exercise.

I noticed you didn’t mention anything about an exercise routine. Even a brisk, 20-minute daily walk can make a difference. By moving more, you get everything in your body to work more efficiently—including your digestive system. If you’re eating a lot of fruits and vegetables, you don’t need to drink as much fluid during the day, but you may find that two to three cups of green tea can help move things along. Try decaffeinated tea if the regular stuff gets you too jazzed.

When it comes to fiber, many people looking to remedy their constipation end up getting too much too fast. If your digestive system isn’t accustomed to a steady influx of fiber, suddenly loading up on it can bind you up and make things worse—as you experienced. You’ll need to experiment––try dropping to a lower fiber intake and then steadily increasing it over a couple of weeks.

Patients ask me all the time how much fiber they should be getting in a day. The government recommends 25 grams a day, but that isn’t enough for most folks. I always recommend doubling that number.

In your case, consider adding some nuts and cooked beans to your meal planning, both of which are nutrient- and fiber-rich foods. They’ll help move you toward at least one or two healthy bowel movements a day.

I’ve written a lot about Salba (Salvia hispanica L.)— a marvelous Aztec grain grown in the Peruvian Amazon basin. It’s rich in both soluble and insoluble fiber and can hold up to 18 times its weight in water, which keeps you well hydrated. That, in turn, helps keep stools soft and easier to move through your digestive tract. As with your fiber-rich foods, start low and go slow. I’m not kidding—it’s that effective. Sprinkle it on your morning oatmeal––see how you fare with just half a teaspoon. You can gradually increase it to a tablespoon or more over the next two or three weeks.

If diet changes don’t work, here’s something you can try instead of laxatives––magnesium citrate capsules, anywhere from 400 to 1,200 mg at a time. Take them in the evening, since, in addition to supporting digestion, they can act as an effective calmative and sleep aid. That may not be convenient earlier in the day.

It’s going to take a little trial and error on your part to hit on what works in ridding your body of constipation. But I have faith you can do it without resorting to laxatives ––give it the old college try.

Remember…
A recent change in bowel habits that lasts more than a few days could signal an underlying problem you want to know more about. You should tell your doctor immediately.