Craig Cooper2013-05-25T16:03:34-04:00Craig Cooperhttp://www.huffingtonpost.com/author/index.php?author=craig-cooperCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Craig CooperGood old fashioned elbow grease.Before Eating Red Meat, Think Twice and Live Longertag:www.huffingtonpost.com,2012:/theblog//3.17583462012-08-15T16:05:35-04:002012-08-15T16:06:10-04:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/ Red Meat and Your Life
A number of studies have evaluated the impact of eating red meat on health and lifespan, but one of the largest and longest was conducted by a research team at Harvard School of Public Health and published in March 2012 in the Archives of Internal Medicine. Data was collected on 83,644 women from the Nurses Health Study and 37,698 men from the Health Professionals Follow-up Study, and the investigators were interested in how much meat each of these adults consumed over a 22-year to 28-year period.
The bottom line of the study? The more red meat you eat, the greater your risk of dying and of developing heart disease, cancer, and diabetes. If you are reading this while consuming your fourth hamburger of the week, you may want to put it down before you continue the article, because it could save your life.
The researchers divided the amount of meat consumed by the participants into five categories, ranging from the most (2.4 to 3.1 servings daily) to the least (less than half a serving daily). When they compared individuals who ate the most red meat with those who ate the least, the red meat lovers had a 30 percent greater risk of dying than the so-so meat consumers.
To dish out the findings in another way: Every serving of unprocessed meat you eat is associated with a 13 percent increased risk of early death, and every serving of processed meat (e.g., hot dogs, salami, deli meats) you eat is associated with a 20 percent increased risk of dying early. The investigators also found that even after they allowed for the fact that adults who ate the most red meat tended to exercise less, smoke and drink more alcohol, and have a greater body mass index than their peers who ate less meat, red meat lovers still had a greater risk of dying earlier.
What's So Bad About Meat?
Eating processed and unprocessed meat is associated with a list of health risks. For example:
Both types of meat contain a significant amount of saturated fat and cholesterol, two risk factors for cardiovascular disease
Red meat is a source of heme iron (as compared with non-heme iron, which is found in plants). Heme iron is a risk factor for Type 2 diabetes
Processed meats have high levels of sodium and nitrates. Sodium can raise blood pressure and therefore the risk of stroke and heart disease, while nitrates may damage blood vessels and are associated with insulin response
Eating red meat that is well done or very well done may increase a man's risk of prostate cancer, including a higher risk of advanced prostate cancer. In fact, a new study from the University of Southern California Keck School of Medicine supports "a role for carcinogens that accumulate in meats cooked at high temperatures as potential PCA [prostate cancer] risk factors."
Men who eat the most red meat are more likely to develop prostate cancer and more likely to get advanced cancer than men who eat the least amount of red meat, according to a large study.
"But I Like Red Meat!"
People who argue that they like red meat and processed meats and want to find reasons why it's safe to eat them will find a friend in the Cattlemen's Beef Board and the National Cattlemen's Beef Association. These organizations partially funded a study in which the authors reported there was no association between eating a lot of red meat and the development of prostate cancer. This study represents an example of why it is important to look for any conflicts of interest when reviewing the results of scientific studies.
Red Meat and Red Meat Options
Let's return to the Harvard study, in which the authors emphasized that while they are not telling people to stop eating meat, they do encourage individuals to consider protein options. In fact, they note that "We estimated that substitutions of one serving per day of other foods (including fish, poultry, nuts, legumes, low-fat dairy, and whole grains) for one serving per day of red meat were associated with a 7 percent to 19 percent lower mortality risk."
Of course, eliminating meat from one's diet is also an option. Stepping away from the Standard American Diet (SAD) or "killer diet," as it is referred to by Dean Ornish, M.D., well-known author and nutrition expert, can significantly reduce not only your risk of cardiovascular disease, diabetes, and cancer, but other health problems as well, including obesity, arthritis, gallbladder problems, digestive disorders, and more. High-protein meat substitutes can be incorporated into your current diet plan, and if you need help making the switch, there are plenty of tips on transitioning to plant protein. For additional help in reducing your intake of red meat, The Prostate Diet offers scores of suggestions to support and nurture your prostate health as well as your overall health and well-being.
Alexander DD et al. "A review and meta-analysis of prospective studies of red and processed meat intake and prostate cancer." Nutrition Journal 2010 Nov 2; 9:50
Chao A et al. "Meat consumption and risk of colorectal cancer." JAMA 2005 Jan 12; 293(2): 172-82
Joshi AD et al. "Red meat and poultry, cooking practices, genetic susceptibility and risk of prostate cancer: results from the California Collaborative Prostate Cancer Study." Carcinogenesis 2012 Jul 20
Pan A et al. "Red meat consumption and mortality: results from 2 prospective cohort studies." Archives of Internal Medicine 2012 Apr 9; 172(7): 555-63
Sinha R et al. "Meat and meat-related compounds and risk of prostate cancer in a large prospective cohort study in the United States." Am J Epidemiol 2009 Nov 1; 179(9): 1165-77.
Zhao Z et al. "Body iron stores and heme-iron intake in relation to risk of type 2 diabetes? a systematic review and meta-analysis." PLoS One 2012; 7(7): e41641]]>The Real Facts About Vitamin E and Prostate Cancertag:www.huffingtonpost.com,2011:/theblog//3.10169222011-11-01T14:50:56-04:002012-01-01T05:12:01-05:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/vitamin E increase your risk of prostate cancer? If you have seen the new study published in the Journal of the American Medical Association (JAMA) about the extended findings of the SELECT trial which stated that vitamin E can increase the risk of prostate cancer, don't panic. There are some important things you should know about the study and about vitamin E before you throw away your vitamin E supplements. The facts about vitamin E are:
• There are eight forms of vitamin E (see below), they are not all the same, and evidence to date has shown some forms can help with prevention of prostate cancer.
• The SELECT study used only one form of vitamin E -- alpha-tocopherol -- which research indicated years before the SELECT trial even began to be ineffective at preventing prostate cancer unless it was used along with another form of vitamin E, gamma-tocopherol.
• The gamma-tocopherol form of vitamin E was shown to be effective at reducing the risk of prostate cancer by researchers at Johns Hopkins School of Public Health before the SELECT trial began.
• Research from 1994 found that alpha-tocopherol robs cells of gamma-tocopherol, which is the form of vitamin E that offers more protection against prostate cancer.
• Limited studies of the tocotrienol forms of vitamin E have indicated they may also offer some protection against prostate cancer.
Therefore, to state that vitamin E increases the risk of prostate cancer without explaining the limitations of the study -- including the fact that SELECT used only one form of vitamin E -- is a misrepresentation of what scientists and researchers have discovered about vitamin E and prostate cancer to date.
What is vitamin E?
Vitamin E is a complex of eight different isoforms (alpha-, beta-, delta-, and gamma-tocopherol; and alpha-, beta-, delta-, and gamma-tocotrienol) that were discovered decades apart. When vitamin E was first discovered, one fraction seemed to be more potent and necessary for pregnancy, so the scientists named it alpha tocopherol -- "tocopherol" from the Greek meaning "to give birth." Subsequent research, however, revealed that other fractions of vitamin E were also beneficial.
Gamma-tocopherol, for example, was found to have anti-inflammatory and anticancer properties superior to those of alpha-tocopherol. More specifically, research showed gamma-tocopherol, especially in combination with other forms of vitamin E such as delta-tocopherol, prompted cell death in prostate cancer cells, while alpha-tocopherol alone did not have this impact.
The tocotrienols were first isolated in 1965, but their roles in the body were not established until 1980 when researchers reported tocotrienols and tocopherols had an ability to lower cholesterol levels. More recent studies have provided evidence that gamma-tocotrienols may be effective in targeting prostate cancer stem cells and that gamma-tocotrienol and delta-tocotrienol may be better at inhibiting the growth of prostate cancer cell lines than are gamma-tocopherol and delta-tocopherol.
Clearly, the take home message is that there is much more to vitamin E than just alpha-tocopherol, which was the focus of the SELECT study, and that the various forms of vitamin E offer important health benefits, including prevention of prostate cancer.
Alpha-tocopherol vs. gamma-tocopherol
Since alpha-tocopherol and gamma-tocopherol are the two forms of vitamin E we are most concerned with, you may be wondering what the difference is between the two in addition to their differing impact on prostate cancer cells. One difference is their chemical structure, which is similar yet varied enough so they have differing effects on the body. It appears that although the liver breaks down both forms of vitamin E, the body uses a special protein to place more alpha-tocopherol into the bloodstream to go to the tissues than it does gamma-tocopherol. This indicates alpha-tocopherol and gamma-tocopherol have differing roles in the body.
Another difference is their source: although both alpha-tocopherol and gamma-tocopherol are found in certain foods, such as oils (e.g., olive, canola, corn, soybean), almonds, hazelnuts and peanuts, there are significantly higher levels of gamma-tocopherol in corn, canola, and soybean oils (and margarines made with these oils), which are the main oils in the American diet. Therefore, gamma-tocopherol is the main natural dietary source of vitamin E among Americans.
Alpha-tocopherol is the form of vitamin E used in most vitamin E supplements. Supplements that contain alpha-tocopherol may have the form of vitamin E as (1) d-alpha-tocopherol, which is a natural source and so is more bioavailable to the body; or (2) dl-alpha-tocopherol, a synthetic form, which is less bioavailable.
About the SELECT trial
Before exploring the virtues of gamma-tocopherol, it's important to point out the design of the SELECT trial. SELECT (SELenium and vitamin E Cancer prevention Trial) originally ran from August 2001 through June 2004 and involved 35,000 men assigned to follow one of four different interventions per day: 200 micrograms (mcg) of L-selenomethione (selenium) plus a vitamin E placebo; 400 IU vitamin E (as alpha-tocopherol) plus a selenium placebo; 200 mcg selenium plus 400 IU vitamin E; or placebo of both.
The researchers ended the trial early because the participants were not displaying any benefits from taking selenium or vitamin E, either alone or combined. In fact, the investigators reported there was a slight increase in prostate cancer among men who took vitamin E only and a slight increase in diabetes among men who took selenium alone.
The original SELECT was planned to include at least a seven-year follow-up period, and this is where the results of the new JAMA study enter the picture. Authors of the study report that healthy men with an average risk of prostate cancer who took 400 IU vitamin E during SELECT demonstrated a significantly increased risk (17 percent) of prostate cancer when compared with men who took placebo.
Gamma-tocopherol and prostate cancer
Saying that vitamin E increases the risk of prostate cancer is like saying all cars get 25 miles per gallon: some types of cars get better mileage, some get worse. Some forms of vitamin E offer better anticancer benefits than others. This is true when it comes to alpha-tocopherol and gamma-tocopherol.
Let's return to the Johns Hopkins study mentioned earlier. A total of 10,456 men participated in the trial, in which researchers compared alpha-tocopherol, gamma-tocopherol, and selenium. They found that men who had the highest blood levels of gamma-tocopherol were five times less likely to get prostate cancer. Another important finding was that alpha-tocopherol and selenium protected against prostate cancer only when gamma-tocopherol intake was high. That means the alpha- and gamma-tocopherols have a synergistic effect when it comes to prostate cancer.
Then there was a review published in "Carcinogenesis" in 2010 in which the authors explained how many large-scale studies with alpha-tocopherol had not shown anticancer benefits. The authors suggested this lack of effect was caused by high doses of alpha-tocopherol, which reduced the body's levels of delta-tocopherols. They also noted that gamma-tocopherol had "strong anti-inflammatory" properties and that it "may be the more effective form of vitamin E in cancer prevention." They concluded by saying, "we propose that a gamma-tocopherol-rich mixture of tocopherols is a very promising cancer-preventive agent and warrants extensive future research."
Yet another study indicated that gamma-tocopherol can help protect against development of prostate cancer. From a total of approximately 20,000 men who donated blood samples for analysis of micronutrients and prostate cancer risk, the investigators found "potential chemopreventive effects of gamma-tocopherol on prostate cancer" and a weak association between alpha-tocopherol and prostate cancer risk.
Gamma-tocopherol: The other vitamin E
When you shop for vitamin E supplements, in most cases you will see "alpha-tocopherol" on the ingredient label. Alpha-tocopherol is also the form of vitamin E that is most often used in clinical studies. Given what scientists have discovered thus far about alpha-tocopherol and gamma-tocopherol, however, men should look to choose a mixed tocopherols vitamin E supplement that includes alpha- and gamma-tocopherols, and the reason is simple:
Alpha- and gamma-tocopherols work together: the alpha form inhibits the production of cell-damaging free radicals, while the gamma form captures and neutralizes them. If the level of alpha-tocopherol gets too high in the body, it tries to eliminate gamma-tocopherol in the cells. Therefore, both forms of vitamin E have to be kept in relative balance.
So before you throw away your vitamin E supplement based on the nightly news report, check the label. Chances are it contains alpha-tocopherol alone; if so, look for a brand that contains mixed tocopherols which includes alpha-tocopherol and gamma-tocopherol with a high gamma relative balance. Because among the facts about vitamin E is one that says some forms can help prevent prostate cancer.
Campbell SE et al. γ-tocotrienol induces growth arrest through a novel pathway with TGFβ2 in prostate cancer. Free Radic Biol Med 2011 May 15; 50(10): 1344-54
Christen S et al. Gamma-tocopherol traps mutagenic electrophiles such as NO(X) and complements alpha-tocopherol: physiological implications. Proc Natl Acad Sci U S A 1997 Apr 1; 94(7):3217-22
Das S et al. Cardioprotection with palm oil tocotrienols: comparison of different isomers. Am J Physiol Heart Circ Physiol 2008 Feb; 294(2): H970-78
Handelman GJ et al. Human adipose alpha-tocopherol and gamma-tocopherol kinetics during and after 1 y of alpha-tocopherol supplementation. Am J Clin Nut 1994; 59(5): 1025-32.
Helzlsouer KJ et al. Association between alpha-tocopherol, gamma-tocopherol, selenium, and subsequent prostate cancer. J Natl Cancer Inst 2000 Dec 20; 92(24):2018-23.
Huang HY et al. Prospective study of antioxidant micronutrients in the blood and the risk of developing prostate cancer. Am J Epidem 2003; 157(4): 335-44.
Jiang Q et al. Gamma-tocopherol or combinations of vitamin E forms induce cell death in human prostate cancer cells by interrupting sphingolipid synthesis. Proc Natl Acad Sci USA 2004 Dec 21; 101(51): 17825-30
Ju J et al. Cancer preventive activities of tocopherols and tocotrienols. Carcinogenesis 2010 Apr; 31(4): 533-42
Klein et al. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA 2011 Oct 12; 306(14):1549-56.
Lippman et al. Effect of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA 2009; 301(1):39-51.
Luk SU et al. Gamma-tocotrienol as an effective agent in targeting prostate cancer stem cell-like population. Int J Cancer 2011 May 1; 128(9): 2182-91
]]>The Debate Over Men And Omega-3tag:www.huffingtonpost.com,2011:/theblog//3.8326612011-03-12T11:57:27-05:002011-05-25T18:35:25-04:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/omega-3 fatty acids, in particular alpha-linolenic acid (ALA- a form of omega-3 fatty acids), is ongoing and often contentious. People tend to become very defensive about their food choices, especially when they are making those choices because they are trying to prevent and/or treat a serious health problem, such as prostate cancer.
One controversy related to omega-3 fatty acids is whether ALA and flaxseed, which is a rich source of ALA, are beneficial or harmful to prostate health. According to medical oncologist and prostate cancer researcher Snuffy Myers, M.D., flaxseed and ALA, contrary to popular marketing, are not helpful for overall health nor for prostate health. Myers also states there is little to no evidence in the medical literature to support the use of flaxseed or flaxseed oil, that these products are hyped by marketers, and that people should turn to fish and fish oil as the best sources of omega-3 essential fatty acids. (1)
Omega-3 Essential Fatty Acids
Omega-3 essential fatty acids are so-named because the body needs them for overall health. However, because the body cannot manufacture them they must be acquired through diet and/or supplementation. This fact is also true for omega-6 essential fatty acids. One significant difference between these two types of essential fatty acids -- and there are several differences -- is that omega-6s are plentiful and even excessive in the Standard American Diet (yes, our "SAD" diet) while omega-3s tend to be deficient.
The three dietary omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). In addition to flaxseed and flaxseed oil, ALA is found in soybeans and soybean oil, pumpkin seeds and pumpkin seed oil, walnuts and walnut oil, and purslane. EPA and DHA are found in cold-water fish such as halibut, herring, mackerel, salmon, sardines, and tuna. These fish do not themselves produce EPA and DHA, but instead acquire it from the krill and algae they eat.
EPA and DHA are the omega-3s necessary for health. This does not mean ALA has no role in your well-being. However, ALA is much less active than EPA and DHA and is mostly limited to cardiovascular benefits, and even in this capacity it is less effective than the other two omega-3s. In fact, before ALA can be utilized by the body, it must be converted into EPA, which is then transformed into DHA. Because the conversion rate of ALA to EPA and DHA in men is very low -- less than 4 percent of ALA is changed to EPA and less than 0.1 percent becomes DHA -- it is clearly better to get omega-3s from sources that provide EPA and DHA rather than ALA. Young women experience a significantly higher conversion rate -- 21 percent of ALA becomes EPA, and 5 to 9 percent of EPA is converted into DHA -- because the conversion is supported by estrogen activity. (1)
Flaxseed and Flaxseed Oil
Flaxseed is often touted as providing protection and relief from a number of ailments, although the validity of these claims has been questioned by some researchers. One group that examined the claims was from Memorial Sloan-Kettering Cancer Center.
Experts at Sloan-Kettering reviewed the available literature on flaxseed in human studies from nine databases, 20 additional journals, and various bibliographies. The reviewers found 13 categories in which flaxseed had been studied, including prostate cancer, constipation, attention-deficit hyperactivity disorder, high cholesterol, atherosclerosis, breast cancer, cyclic breast pain, menopausal symptoms, diabetes, high blood pressure, lupus nephritis and HIV/AIDS. The reviewers concluded that nearly all the studies were of poor quality, and that "although flaxseed and flaxseed oil have several promising future uses, the available literature does not support recommendation for any condition at this time." (Basch 2007)
When it comes to health impact, which one is worse, flaxseed or flaxseed oil? Although advocates of flaxseed and flaxseed oil might say the oil is the better deal because it delivers much greater amounts of ALA than does flaxseed, high levels of ALA also appear to increase the risk of advanced prostate cancer (see "Alpha-Linolenic Acid and Prostate Cancer" below).
In defense of flaxseed (but not the oil), Dr. Myers notes there is "good evidence" that flaxseed can quickly reduce the severity of high blood pressure, and that it is also beneficial in reducing elevated blood sugar levels in people with diabetes. This quality is attributed to flaxseed's high soluble fiber content. (1)
Alpha-Linolenic Acid and Prostate Cancer
Research has uncovered evidence that ALA from foods such as flaxseed, egg yolks, and canola oil may increase the growth and spread of prostate cancer. In a Harvard School of Public Health study that included more than 40,000 men followed for 10 years, the investigators found that ALA consumption increased the risk of advanced prostate cancer while omega-3s from fish reduced the risk. (1)
In a study published in the American Journal of Clinical Nutrition, researchers explored the association between the risk of prostate cancer and intake of the omega-3 fatty acids alpha-linolenic acid, EPA, and DHA; and the omega-6 fatty acids linoleic acid and arachidonic acid. A total of 47,866 men aged 40 to 75 who had no history of cancer in 1986 were followed for 14 years.
During the follow-up period, 2,965 new cases of total prostate cancer were identified, and 448 of these were advanced. An analysis of the men's intake of omega-3 and omega-6 fatty acids showed that intake of ALA was not related to a risk of total prostate cancer. ALA, however, was associated with an increased risk of advanced prostate cancer, with ALA from non-animal sources (e.g., flaxseed, flaxseed oil, canola oil) presenting a greater risk than from meat and dairy sources.
Intake of EPA and DHA, however, was associated with a lower risk of prostate cancer, both total and advanced, while consumption of the omega-6 fatty acids were unrelated to prostate cancer risk. The authors concluded that men who had increased intake of alpha-linolenic acid may have an increased risk of advanced prostate cancer. (Leitzmann 2004)
On the other hand, not all the available research has found ALA-rich flaxseed to be detrimental to prostate health. A team of scientists from The University of Texas M.D. Anderson Cancer Center conducted a randomized controlled trial to examine the effects of a low-fat and/or flaxseed-supplemented diets on the prostate and other biomarkers for prostate cancer. A total of 161 men with prostate cancer who were scheduled for prostatectomy were assigned to one of four diet groups: usual diet, flaxseed-supplemented diet, low-fat diet, or flaxseed and low-fat diet. The men followed the diets for an average of 30 days.
At the start of the study and before surgery, all the men had their blood drawn and tested for prostate-specific antigen (PSA), testosterone, C-reactive protein, cholesterol levels, and other biomarkers. After the surgeries, the men's tumors were examined, and men who had consumed either of the flaxseed-supplemented diets had significantly lower cancer proliferation rates than men who had followed a normal or low-fat diet. No differences were seen in any of the biomarkers except for cholesterol, which was significantly lower in the low-fat diet groups.
The study's authors concluded that flaxseed is safe and may provide some protection against prostate cancer. (Demark-Wahnefried 2008)
Fish and Prostate Cancer
For prevention and lowering your risk of prostate cancer, a large study from Harvard School of Public Health provides some answers. For 12 years, researchers followed 47,882 men who had participated in the Health Professionals Follow-up Study. The men's dietary intake was assessed every four years. During the follow-up period, 2,482 cases of prostate cancer were identified, of which 617 were determined to be advanced prostate cancer, including 278 metastatic cancers.
The investigators determined that men who ate fish more than three times per week had a reduced risk of prostate cancer, and the strongest association was for metastatic cancer. Each 500 mg of omega-3 fatty acids the men got from eating fish was associated with a 24 percent decreased risk of metastatic cancer. (Augustsson 2003) (View the amounts of omega-3s found in fish and seafood.)
Numerous other studies have also shown a significant reduction in prostate cancer risk associated with omega-3 fatty acids.
What About Krill Oil?
Krill oil is an oil extracted from shrimp-like crustaceans called krill. Like fish oil, krill oil is a rich source of EPA and DHA. At a molecular level, krill oil has a phosphate molecule attached, which makes the EPA and DHA in krill oil phospholipids. This is important because phospholipids significantly increase the absorption (bioavailability) of the EPA and DHA, allowing the omega-3s to be more readily available throughout the body. Fish oil is in a triglyceride form, which is less bioavailable.
Krill oil may be of higher quality than fish oil, and one reason is that krill are at the lower end of the food chain and so are much more unlikely to accumulate dioxin, PCBs, mercury, and other toxins than are fish. Krill oil is also generally produced from krill harvested from cold Antarctic waters, which tend to be less contaminated than waters from which fish are harvested for fish oil. However, there are fish oil supplements made from fish caught in unpolluted waters as well.
Unlike fish oil, krill oil contains higher levels of a potent antioxidant called astaxanthin, which in addition to its ability to fight free radicals and oxidative stress, also helps make krill oil less perishable than fish oil. One major problem with fish oil is that it oxidizes, which means every time you open the bottle to take a dose, the fish oil loses a bit more of its potency. Oxidation also leads to the formation of harmful free radicals. Fish oil capsules mostly eliminate this problem.
One major concern about krill oil is that krill, along with plankton, make up the largest biomass on the planet. As such they are a critical and basic source of food for marine animals. While krill oil makers and others who harvest krill for food insist krill are an easily renewable food source, not everyone agrees, especially given the declining state of ocean health -- even the Antarctic from which much of the krill is harvested.
How Much Omega-3 Do You Need?
How much omega-3 do you need? A number of studies have indicated that EPA and DHA may be helpful in a number of health conditions, including arthritis, asthma, cancer, cardiovascular disease, dementia, depression, diabetes, high blood pressure, and schizophrenia. Therefore, in 2008, the Technical Committee on Dietary Lipids of the International Life Sciences Institute North America announced recommended daily intakes of both EPA and DHA. (1)
The Committee recommended that adults consume 250 to 500 mg of EPA and DHA daily, and it noted that people could not achieve this goal by taking ALA. Since flaxseed is a rich source of ALA, it is not recommended as a way for individuals to reach their daily omega-3 intake. Instead, people need to eat cold-water fish, take fish oil supplements, or supplements of DHA extracted from algae.
Dr. Myers recommends a much higher intake of fish oil supplements for men who want to prevent prostate cancer. Although there are no formal recommendations for fish oil doses regarding prostate cancer prevention and fish oil/omega-3s have not been proven to prevent prostate cancer, Myers suggests, for maximum benefit, 4,000 to 6,000 mg daily, or eating five servings of cold-water fish per week.
These recommendations concerning intake of EPA and DHA are especially critical for men, because those who depend on ALA and flaxseed for their omega-3s risk an omega-3 deficiency since their conversion rate of ALA to EPA and DHA is so poor. In addition, there are other risks for men who depend on ALA for their omega-3s, and so at this point there seems to be no reason to get ALA from flaxseed, flaxseed oil, or other similar products.
(1) Myers S. Flaxseed: Panacea or Poison? A Health Manifesto.
]]>Is Coffee Good or Bad For Men's Health?tag:www.huffingtonpost.com,2011:/theblog//3.8249112011-02-20T08:31:13-05:002011-05-25T18:35:25-04:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/BPH, but if your concern is prostate cancer, coffee and caffeine appear to be safe for now, according to recent studies.
BPH and Caffeine
For men who have benign prostatic hyperplasia, drinking coffee can be detrimental, because the caffeine can stimulate an already overactive bladder, which means it can increase urinary frequency and urgency and may even result in urge incontinence. Caffeine can act on the bladder in several ways. One, it increases how fast urine is produced, which means your bladder fills up faster. Two, caffeine enhances the sensation and contractility of the bladder.
Another way caffeine can affect prostate health is through its ability to irritate the bladder because it is a theoxanthine, a family of drugs that includes theobromine (found in chocolate) and theophylline (found in tea). Theophylline also stimulates and irritates the bladder. (Note: The good news about tea is that it contains about half as much caffeine as does coffee, and green tea contains even less.)
Caffeine and Prostate Cancer
Several studies have explored the impact of coffee on prostate cancer. According to the results of recent research conducted by Dr. Chang-Hae Park from the National Cancer Center in South Korea, there is no association between prostate cancer and drinking coffee, but there is still some controversy. To arrive at their conclusion, Park and his team evaluated the results of 12 studies that compared coffee intake and prostate cancer risk. Eight of the studies were case-control studies and four were cohort studies.
Although the investigators found a significant harmful association between coffee consumption and prostate cancer risk in seven of the eight case-control studies, they also noted that the studies had severe limitations that affected the outcomes. None of the cohort studies showed any significant association between coffee consumption and prostate cancer. Therefore, while Park and his team reported there is no evidence that coffee consumption has an effect on prostate cancer, further prospective cohort studies are needed.
The journal Molecular Nutrition and Food Research published a study in 2009 in which researchers evaluated the impact of coffee and tea on prostate health. Investigators concluded that while coffee had no apparent relationship with prostate cancer, evidence from animal and in vitro studies suggests that tea, and especially green tea, is a healthier choice than coffee for prostate health.
At Umea University in Sweden, researchers analyzed the effects of both filtered and boiled coffee on the incident of cancer. From a study population of more than 64,000, there were 3,034 cases of cancer, with up to 15 years of follow-up. The investigators did not find an association between consumption of filtered or boiled coffee and all types of cancer combined, or for prostate or colorectal cancer in particular. Men should note that the researchers did find an increased risk of respiratory tract cancer in men (but not women) who drank boiled coffee.
The findings of a large study that considered nearly 50,000 men are also worth mentioning. Harvard researchers used data from the Health professionals' follow-up study to determine if there was an association between the consumption of regular and decaffeinated coffee and prostate cancer.
Over two decades, a total of 4,975 cases of prostate cancer were diagnosed. According to Kathryn Wilson, Ph.D., from Harvard Medical School and the Harvard School of Public Health, she and her team "specifically looked at different types of prostate cancer, such as advanced vs. localized cancers or high-grade vs. low-grade cancer." They found that men who had the highest intake of coffee had a 60 percent lower risk of advanced prostate cancer. Wilson noted that "Our results do suggest there is no reason to stop drinking coffee out of any concern about prostate cancer." The findings were presented at the American Association for Cancer Research Frontiers in Cancer Prevention Research Conference in 2009.
Caffeine, Overall Health and Stress
Aside from coffee and caffeine's impact on your prostate, they also have an impact on other aspects of your health. On the upside, studies indicate that consuming coffee and caffeine is associated with a reduced risk of certain diseases. For example, a new study (January 2011) published in Cancer Causes & Control found that drinking three or more cups of coffee daily was associated with a 44 percent reduced risk of developing liver cancer in a group of older Chinese adults, a population at high-risk for the disease.
Similarly, a recent review study in the Journal of Alzheimer's Disease reported on the results of studies that explored a relationship between coffee and dementia. The researchers concluded that coffee drinking may be associated with a reduced risk of dementia and Alzheimer's disease.
Combining coffee, caffeine, and stress can be an unhealthy mix, however. Given the high levels of stress related to family, finances, work, environmental factors, and social obligations so many people face every day, it's wise to reconsider that second cup of coffee -- or even the first -- if stress is a part of your life. Here are some reasons why stress, coffee, and caffeine don't always mix well.
• Coffee raises stress hormone levels. Elevated levels of stress hormones, including norepinephrine and especially cortisol, are responsible for raising heart rate and blood pressure. When you combine coffee/caffeine with stress, you place your stress hormones on high alert, which in turn puts your heart rate and blood pressure in unhealthy states as well. Elevated stress hormones also weaken your immune system. If you reduce your coffee/caffeine consumption, you will lower your stress hormone levels, blood pressure, and heart rate, and help preserve your immune system health.
• Coffee contributes to weight gain. The higher cortisol levels associated with coffee consumption are also linked to insulin resistance, increased appetite, and cravings for fatty foods. High cortisol levels can also contribute to fat deposits in the abdomen, which is a risk factor for heart disease.
• Coffee plus stress may equal heart attack. Coffee consumption can increase stress, which is a known risk factor for heart attack, heart palpitations, and elevated homocysteine, another risk factor for heart disease. If you are stressed, coffee is not a healthy beverage for your heart.
• Stress and coffee affect the brain. Stress has a detrimental effect on the parts of the brain responsible for planning, decision making, and reasoning. When you add caffeine, your mental abilities, mood, and memory can suffer, because caffeine interferes with blood flow to the brain. To keep mentally sharp, reduce your use of coffee and caffeine.
• Stress and coffee disrupt sleep. Stress and worry can keep you awake, and the stimulating effects of caffeine, when added to the picture, can thoroughly disrupt your ability to sleep. If you eliminate coffee, you may regain the ability to sleep.
• Stress and coffee irritate your GI tract. Coffee and caffeine are highly acidic, which can increase the risk of heartburn, ulcers, and irritable bowel syndrome. Reduce your coffee intake, and reduce your risk of these gastrointestinal problems.
The bottom line is, an occasional cup of coffee will not likely have a negative effect on prostate health or your overall health as well. But if you have BPH, it may be wise to avoid coffee, or limit your consumption to early in the day. If you want to enhance prostate health and general well-being, however, the better choice all around is green tea.
About the Author
Craig Cooper is the Founder and President of CooperativeHealth and the Men's Health website www.prostate.net, the leading website for men's health, wellness, nutrition and lifestyle with a focus on prostate and related men's health disorders.
See also
Foods to Avoid for Men's Health
The Prostate Diet
19 Steps to Take for Prostate Health]]>Soy: When It's Good, When It's Bad, And How To Telltag:www.huffingtonpost.com,2010:/theblog//3.7566042010-11-01T07:38:11-04:002011-05-25T18:00:30-04:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/
In addition to being a good source of folic acid, copper and magnesium, chocolate and cocoa contain flavanols, a type of flavonoid that has antioxidant properties and a positive impact on blood pressure and improved blood flow to the heart and brain.(1) However, because flavanols are lost during manufacturing, you get the most flavanols from minimally processed chocolate and cocoa, which typically includes dark chocolate rather than milk chocolate and cocoa powder without Dutch processing.(2)
But chocolate, especially milk chocolate, has downsides: It is high in saturated fat and calories, and cocoa butter can raise cholesterol. Chocolate also is a source of oxalates, which can increase the risk of kidney stones for certain people.(3) So when consumed in moderation, the healthiest types of chocolate may offer some health benefits, but wolfing down a few milk chocolate bars every day does not.
Similarly, there are benefits and risks associated with consuming soy and soy foods. If we focus on men's health, there are questions about the impact of this low-fat, cholesterol-free protein source on prostate health. One controversy involves whether soy isoflavones, plant-derived compounds that have very mild estrogen-like (phytoestrogen) activity, can cause, stimulate, or otherwise promote hormone-driven cancers such as prostate and breast cancer.
In the October 2010 issue of Clinical and Experimental Metastasis, researchers reported on the effects of soy isoflavones (genistein, daidzein, and combined soy isoflavones) in established cancers in mice. Genistein decreased mammary tumor growth by 33 percent while daidzein increased it by 38 percent when compared with placebo. Daidzein increased heart and lung metastases while genistein decreased bone and liver metastases. Combined isoflavones did not affect primary tumor growth but they did increase metastasis to the lung, liver, heart, kidney and bones. The authors concluded that consumption of soy foods may increase metastasis. (4)
On the flip side, a recent U.S. Department of Agriculture meta-analysis of "up-to-date available epidemiologic studies" found that "consumption of soy foods is associated with a reduction in prostate cancer risk in men." (5) Specifically, a 26 percent reduction was seen when comparing the highest intake of soy foods with the lowest. The reduced risk rose to 30 percent when the researchers separated out nonfermented and fermented soy foods (e.g., natto, miso, tempeh), and found that tofu and soy milk were associated with the higher reduction in risk, but "intake of fermented soy foods was not associated with the risk." Despite an apparent lack of studies comparing the effects of fermented vs. nonfermented soy foods on tumor development in lab animals, studies of miso show that it inhibits breast, stomach and colon carcinogenesis. (6)
Several other studies support the benefits of soy for prostate health, including two in which genistein slowed the growth of prostate tissues in benign prostatic hyperplasia (BPH or basically, an enlarged prostate) and interfered with the growth of prostate cancer cells. (7) Large population studies also show that when people consume more genistein-rich foods, prostate cancer rates are lower than when genistein consumption is less. (8)
The downsides of soy are important to note, although these disadvantages do not apply to fermented soy foods, as fermentation seems to destroy the toxins in soybeans.
• Soybeans contain high amounts of phytic acid, a type of phytate and a substance that blocks the body's absorption of calcium, magnesium, copper, iron and zinc. Fermentation significantly reduces phytate content.
• Soybeans contain inhibitors that block the action of trypsin and other enzymes needed to digest protein. These enzyme inhibitors are not completely deactivated during ordinary cooking, but they are when soybeans are fermented.
• Haemagglutinin, a clot-promoting substance, is present in soybeans, but it is deactivated during fermentation.
• Soy promotes the formation of an enlarged thyroid, or goiter. The responsible elements appear to be genistein and equol, a metabolite of daidzen. Isoflavones also inhibit thyroid peroxidase, which produces the thyroid hormones T3 and T4. Kaayla Daniels, Ph.D., author of "The Whole Soy Story," suggests that soy's negative impact on the thyroid occurs mostly when isoflavone intake is more than 30 mg daily. (9)
So as with chocolate: a little can be helpful, but too much can contribute to health problems. How much soy is healthy? A detailed review in Nutrition and Cancer reported that soy protein consumption in Japan, where prostate and breast cancer rates are very low, averages between 6 and 11 grams daily, and isoflavone consumption averages between 25 and 50 mg daily. (10) In the United States, some people eat as much as 80 to 100 mg of isoflavones per day in soy milk, soy protein shakes, and protein bars. Here's a general idea of how this breaks down.
First you should know that isoflavone content in soybeans can vary from crop to crop, so we are dealing with averages. One hundred grams of firm tofu (about 3.3 ounces) contains about 15.78 grams of soy protein and 28 mg of isoflavones. Some soy protein bars say they guarantee their isoflavone content to be 3.4 mg per gram of protein, so a bar that contains 14 grams of soy protein would provide 47.6 mg isoflavones. Eating two such protein bars a day would place you near the 100 mg mark. You can see the soy protein and isoflavone content of other soy foods in the "Pennsylvania State University" article "Soy Protein and Soy Isoflavones."
Another issue regarding American soy consumption is attitude. "Soy" has become a buzz word in the food industry, where it is becoming more of a brand than a food. Manufacturers promote soy protein bars, kids' cereals with added soy, and soy protein mixes targeted for athletes as being "healthy." But just because a product contains soy does not automatically mean it is good for you as the soy branding is often a smokescreen for an otherwise unhealthy product containing sugars, additives, artificial flavors and other ingredients of questionable health.
Not all soy products are created equal. Like 99 cent tacos, you get what you pay for. Manufacturers make it cheap, throw on a brand like "soy" and sell it as hard as they can. It doesn't matter whether it is good for you or not. To me, soy is like the professional athlete that signs an unlimited use licensing agreement for his/her name and suddenly finds their image on the side of a cigarette box. Consumers need to read nutritional and ingredient labels and not be swayed by marketing buzz words that grab your attention in the supermarket and have been taken over by the industrial food companies.
Also be aware of the type of soy in foods. When you read ingredient labels look for "soy protein isolate" and "textured soy vegetable protein," which are produced using high temperatures. The by-products of this process are potential cancer-causing substances called nitrosamines and toxic lysinoalanine. Therefore, foods and supplements like soy protein bars and soy protein powders that contain soy protein isolates should be avoided. Highly processed soy products may also contain aluminum, which is toxic to the kidneys, nervous system and brain. (11)
One more critical issue is genetically modified (GM) soy. More than 90 percent of the soybeans raised in the United States are genetically modified. Of these, chemical giant Monsanto's Roundup Ready soybeans made up 92 percent of the U.S. soybean crops in 2008. Along with the fact that no one has definitively determined that GM soybeans (or other GM crops) are safe, soybeans require more pesticides than conventional soybeans, exposing consumers to yet more toxins. (12) And even forgetting the safety of GMO foods for a moment, the fact that a company has named a product on the basis of its resistance to a pesticide should be the biggest red flag to consumers. Monsanto is obviously not a marketing genius when it comes to branding.
You get the point. Be a savvy shopper and read labels more carefully. Make sure the soy foods you enjoy are not genetically modified and do not contain soy protein isolates and other undesirable ingredients, such as fructose, corn syrup and artificial sweeteners and flavors. Check the amount of calories and fat, especially saturated fat, per serving. Soy, like chocolate, can be enjoyed in moderate amounts in certain forms but don't be taken in by the marketing pitches and misleading labels. In the case of soy, like chocolate, you can have too much of a good thing.
4. Martinez-Montemayor MM et al. Individual and combined soy isoflavones exert differential effects on metastatic cancer progression. Clin Exp Metastasis 2010 Oct; 27(7): 465-80
5. Yan L, Spitznagel EL. Soy consumption and prostate cancer risk in men: a revisit of a meta-analysis. Am J Clin Nutr 2009 Apr; 89(4): 1155-63.
6. Gotoh T et al. Chemoprevention of N-nitroso-N-methylurea-induced rat mammary carcinogenesis by soy foods or biochanin A. Jpn J Cancer Res 1998; 89:137-42; Watanabe H et al. Influence of concomitant miso or NaCl treatment on induction of gastric tumors by N-methyl[n-nitro-N-nitrosoguanidine in rats. Oncol Rep 1999; 6:989-93; Ohuchi Y et al. Decrease in size of azoxymethane induced colon carcinoma in F344 rats by 180-day fermented miso. Oncol Rep 2005; 14:1559-64.
7. Raffoul JJ et al. Genistein inhibits radiation-induced activation of NF-kappaB in prostate cancer cells promoting apoptosis and G2/M cell cycle arrest. BMC Cancer 2006 Apr 26; 6:107; Kazi A et al. Inhibition of the proteasome activity, a novel mechanism associated with the tumor cell apoptosis-inducing ability of genistein. Biochem Pharmacol 2003 Sep 15; 66(6): 965-76.
8. Moline B, Georgel P. Genetic and epigenetic regulation of prostate cancer by genistein. Drug News Perspect 2009; 22(5): 247-54.
9. Daniels K. "The Whole Soy Story." Washington DC: New Trends Publishing, 2005.
10. Messina M et al. Estimated Asian adult soy protein and isoflavone intakes. Nutrition and Cancer 2006; 55:1-12.
12. The Organic & Non-GMO Report. More US farmers planting non-GMO soybeans this year.
]]>Real Men Drink Green Teatag:www.huffingtonpost.com,2010:/theblog//3.7389552010-09-28T07:00:00-04:002011-11-17T09:02:45-05:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/
Green tea's medicinal powers are in catechins, potent antioxidants that have demonstrated a variety of health-enhancing properties. Among the several different types of catechins, the most powerful is epigallocatechin gallate, or EGCG.
In a study published in Cancer Prevention Research, for example, investigators reported that antioxidants in green tea, mainly EGCG, significantly reduced the levels of prostate specific antigen (PSA) and two other indicators for prostate cancer in men who had the disease. (2)
Catechins may also benefit men who have pre-cancerous prostate lesions called prostate intraepithelial neoplasia (PIN). Men who have PIN have a high risk of developing "full-on" prostate cancer, so they naturally are interested in ways to reduce that risk. One possibility may be EGCG, according to a study published in Cancer Research. Sixty men who had high-grade PIN received either three 200-mg capsules of catechins daily or a placebo. After one year, only one tumor was found among the 30 treated men compared with nine discovered in the 30 controls. (3)
Numerous studies involving large populations of men have shown that those who drink green tea regularly are less likely to develop prostate cancer than men who avoid the tea. (4) Exactly how much green tea a man should drink to protect his prostate is not clear, but the results of a few studies offer some guidelines.
One large study followed the green tea drinking habits of 49,920 men aged 40 to 69 for 10 years. Men who enjoyed five or more cups daily had a reduced risk of advanced prostate cancer when compared with men who drank less than one cup daily. (5) If five cups sounds like too much, another study found that men who drank more than three cups daily were less likely to get the disease. (6)
How does green tea fight prostate cancer? Some scientists say it interferes with the actions of an enzyme that promotes cancer, slows the growth of prostate cancer cells, and prompts them to commit suicide (apoptosis). (7) Catechins can also interfere with the activity of COX-2, an enzyme that accumulates in prostate cancer tissues. (8) The popular COX-2 inhibitor, celecoxib (Celebrex), can slow the growth of prostate cancer in animals. However, at least one study showed EGCG was nearly as effective as COX-2 inhibitors in slowing the growth of prostate cancer. (9)
Green tea may also protect the heart and circulation. Decaffeinated green tea significantly reduced cholesterol and triglyceride concentrations in lab animals in one study, while another noted that drinking several cups of green tea every two to three days reduced stroke by 50 percent. (Tanabe 08) Experts believe the antioxidants in green tea improve the flexibility of blood vessels, making them less likely to become blocked. (10)
In an Oklahoma State University study, green tea as a beverage (four cups daily) and as a supplement (two capsules daily) for eight weeks significantly decreased body weight and body mass index in obese patients when compared with controls. (11) More evidence was seen in overweight men who took 300 mg EGCG daily for two days. They experienced an increase in fat oxidation, indicating that the catechin contributes to the antiobesity effect of green tea. (12)
If the thought of going from zero to three to five cups of green tea daily does not appeal to you can make a green tea smoothie. Brewing time has a major impact on the final catechin content, so steep green tea leaves or powder (skip tea bags) for a minimum of 15 minutes. Japanese green teas tend to be the most potent when it comes to catechin levels.
Given the fact that soda is killing the nation promoting healthy drinking choices for all is more critical than ever.
1. NIH, "Overweight and Obesity Statistics," http://win.niddk.nih.gov/publications/PDFs/stat904z.pdf ; Heron MP et al. Deaths: Final data for 2006. National Vital Statistics Reports; Vol. 57 No. 14. Hyattsville, MD: National Center for Health Statistics. 2009; and Chacko SM et al. Beneficial effects of green tea: a literature review. Chinese Med 2010 Apr 6; 5:13
2. McLarty J et al. Tea polyphenols decrease serum levels of prostate-specific antigen, hepatocye growth factor, and vascular endothelial growth factor in prostate cancer patients. Cancer Prev Res 2009 Jun 19; online 10.1158/1940-6207.
3. Bettuzzi S et al. Chemoprevention of human prostate cancer by oral administration of green tea catechins in volunteers with high-grade prostate intraepithelial neoplasia. Cancer Res 2006; 66(2):1234-40.
4. Heilbrun LK et al. Black tea consumption and cancer risk: a prospective study. Br J Cancer 1986; 54:677-83; and Jain MG et al. Alcohol and other beverage use and prostate cancer risk among Canadian Men. Intl J Cancer 1998; 78(6):707-11.
5. Kurahashi N et al. Green tea consumption and prostate cancer risk in Japanese men: a prospective study. Am J Epidemiol 2008; 167(1): 71-77.
6. Jian L et al. Protective effect of green tea against prostate cancer: a case-control study in southeast China. Intl J Cancer 2004; 108(1):130-35.
7. Gupta S et al. Prostate cancer chemoprevention by green tea. Cancer Research 1999; 59(9):2115-20; and Gupta S et al. Growth inhibition, cell-cycle dysregulation, and induction of apoptosis by green tea constituent (-)-epigallocatechin-3-gallate in androgen-sensitive and androgen-insensitive human prostate carcinoma cells. Toxicol Appl Pharmacol 2000; 164(1):82-90.
8. Hussain T et al. Green tea constituent epigallocatechin-3-gallate selectively inhibits COX-2 without affecting COX-1 expression in human prostate carcinoma cells. Intl J Cancer 2005; 113(4):660-69.
9. Adhami VM et al. Combined inhibitory effects of green tea polyphenols and selective cyclooxygenase-2 inhibitors on the growth of human prostate cancer cells both in vitro and in vivo. Clin Cancer Res 2007; 13:1611-19.
10. Tanabe N et al. Consumption of green and roasted teas and the risk of stroke incidence: results from the Tokamachi-Nakasato cohort study in Japan. Int J Epidemiol 2008 Oct; 37(5): 1030-40
11. Basu A et al. Green tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome. J Am Coll Nutr 2010 Feb; 29(1): 31-40
12. Boschmann M, Thielecke F. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. J Am Coll Nutr 2007; 26(4):389S-95S ]]>The Hefty Price of Obesitytag:www.huffingtonpost.com,2010:/theblog//3.7198942010-09-22T09:00:00-04:002011-11-17T09:02:45-05:00Craig Cooperhttp://www.huffingtonpost.com/craig-cooper/
And with excess weight comes an excess of problems which have a snowball effect on productivity and the health of the nation. For example, joint pain and arthritis is the number one contributor to days lost in the workforce with excess weight being one of the most significant risk factors for osteoarthritis of the knee and inflammatory disease.
It's trite to say that America needs to become a healthy nation (financially and physically) and this involves a massive shift in lifestyle and habits. Unfortunately, in the recession, more people are forced to choose less healthy foods because being healthy and maintaining your weight is expensive, whether it be through eating better foods or paying for a gym membership. Sure you can just go for a run and all you need is shoes and running gear but a focused weight loss and management program involves more than just exercise; it's a total lifestyle plan.
And when times are tough, it's hard to shop at Whole Foods and justify organic and non-processed food purchases and it's also hard to commit to a wellness plan when you are trying to pay the bills and avoid foreclosure.
But the costs of not doing so are even greater and everybody ends up paying.
Consider the following:
In 2006, 9.1 percent of total U.S. medical expenses were as a result of obesity, compared with 6.5 percent in 1998 (3).
The total costs associated with obesity in the U.S. are at least $215 billion (4).
An obese individual spends $1,429 more per year on medical costs (42 percent more) than a person of normal weight (5).
If current trends continue, 110 million Americans will be obese by 2018 with $344 billion in health care costs being attributed to obesity in 2018. That's only eight years away!
And there are the further indirect costs due to inflammatory disease such as diabetes, cancer, heart disease etc, all with strong associated markers to obesity. Take diabetes for example. Being overweight or obese is a major risk factor for type 2 diabetes and diet and exercise are considered two of the major lifestyle changes you can make to decrease the risk of getting this disease. The prevailing belief about the cause of type 1 diabetes is that although someone may have a genetic predisposition for developing type 1 diabetes, it takes an environmental trigger or series of triggers (e.g., virus, toxins, drugs) to set the autoimmune process in motion. Maintaining a healthy diet, exercise and a strong immune system is therefore vital to decrease the risk factors.
New research was also recently presented at the American Heart Association's Cardiovascular Disease Epidemiology and Prevention annual conference in San Francisco which showed that over the last decade, soda consumption has conservatively caused:
130,000 new cases of diabetes; and
14,000 new cases of heart disease (6)
130,000 diabetes cases from soda! If you are concerned about your diabetes risk, here is a risk assessment test. If you know your risk, you can help lower it by eating nutritious meals and staying active.
In the next 25 years, the number of Americans living with diabetes will nearly double, increasing from 23.7 million in 2009 to 44.1 million in 2034. Over the same period, spending on diabetes will almost triple, rising from $113 billion to $336 billion, even with no increase in the prevalence of obesity, researchers based at the University of Chicago report in the December issue of Diabetes Care (7).
The number of those with diabetes covered by Medicare will rise from 8.2 million to 14.6 million, the researchers predict. Medicare spending on diabetes will jump from $45 billion to $171 billion. "If we don't change our diet and exercise habits or find new, more effective and less expensive ways to prevent and treat diabetes, we will find ourselves in a lot of trouble as a population," said the study's lead author Elbert Huang, MD, assistant professor of medicine at the University of Chicago.
So yes, it takes effort and commitment to be healthy, but the costs of not doing so are worn by all at the end of the day. And its getting worse not better and our kids will bear the burden. So put down the soda, get off the couch and get your body moving. And resist the temptation at the Golden Arches. Rich nations do not live any longer than those that are less economically powerful, in fact the opposite is true. Simple lifestyles and simple eating have been shown to lead to the greatest longevity. And it doesn't take that much to eat like a Greek!
And remember, you are also the best role model for your children's habits. If you eat well and lead a healthy lifestyle, chances they will also.