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Copyright 2010 James B. LaValle, Integrative Health Resources, LLC. All rights reserved. No part of this material may be used or reproduced in any manner whatsoever, stored in a retrieval system, or transmitted in any form, or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of the author. This material is provided for educational and informational purposes only to licensed health care professionals. This information is obtained from sources believed to be reliable, but its accuracy cannot be guaranteed. Herbs and other natural substances are very powerful and can occasionally cause dangerous allergic reactions in a small percentage of the population. Licensed health care professionals should rely on sound professional judgment when recommending herbs and natural medicines to specific individuals. Individual use of herbs and natural medicines should be supervised by an appropriate health care professional. The use of any specific product should always be in accordance with the manufacturer's directions.
Inflammation
Insulin Resistance
Pancreas
Thyroid
Weight Management
Controlled by interplay of endocrine organs Function of organs Balance of hormones Outside inuences on hormones
Insulin Resistance
Cells no longer respond to insulin release Linked to chronic diseases: diabetes, heart disease, cancer, Alzheimers, high blood pressure and more Many causes - high carb diets, mineral deciencies, increased number of fat cells (resistin), low activity, hormonal inuences, inammation, environmental toxicity Triggers inammation chemistry
Inammation and IR
Non-diabetic women, CRP levels highest in those with highest fasting insulin Fasting insulin was also strongly associated with BMI and IL 6
Ridker PM, Pare G, Parker A, et al. Loci related to metabolic-syndrome pathways including LEPR,HNF1A, IL6R, and GCKR associate with plasma C-reactive protein: the Women's Genome Health Study. Am J Hum Genet. 2008 May;82(5):1185-92. Epub 2008 Apr 24.
Zeyda M, Stulnig TM. Obesity, inflammation, and insulin resistance--a mini-review. Gerontology. 2009;55(4):379-86. Epub 2009 Apr 8. Review.
Signs/Symptoms of IR
Lab Values - Fasting BS > 90, elevated triglycerides, elevated BP Elevated insulin response to carb load w/o elevated FPG Excessive thirst or hunger Eating calms or causes sleepiness Carbohydrate cravings Fatigue Brain fogginess Fluctuating energy levels Headache Weight gain especially belly fat Mood imbalances, agitation Low body temperature Low blood sugar; anxiety or irritability with missed meals (precursor to IR, shows glucose dysregulation))
Assessment Questions
Insulin Resistance 1. Do you have high triglycerides? Elevated triglycerides indicate either high fructose or alcohol intake, or blood sugars staying elevated. 2. Do you have high LDL cholesterol and low HDL? Cholesterol elevates when there are too many triglycerides being made (cholesterol fractions are used to transport lipids.) 3. Do you have an elevated waist to hip ratio? Elevated insulin promotes storage of weight in belly. 4. Is your diet high in sugar and/or trans fats? Excess consumption promotes inflammation and elevated blood glucose. 6. Is your blood pressure starting to elevate? (> 135/85?) Insulin resistance leads to BP incr. Elev BP means ins resistance is present. 7. Is your fasting blood sugar > 90 mg/dL. Blood glucose should return to optimum levels after eating.
Assessment Questions
Inflammation 1. Do you have an elevated waist to hip ratio? Any fat stored in waist produces inflammatory cytokines. 2. Do you eat very few fruits and vegetables? These foods are best sources of antioxidants. Low intakes create susceptibility to increased free radicals from environment and other sources. 3. Is your C-RP HS elevated? < 1 mg/L = low risk, 1- 2 mg/L avg risk, 3 mg/L high risk 4. Do you have indications of insulin resistance? Any positive answers on insulin resistance indicators means some inflammation is present. 5. Do you have chronic pain or inflammation?
References
Martins C, et al. The effects of exercise-induced weight loss on appetite-related peptides and motivation to eat. J Clin Endocrinol Metab. 2010 Apr;95(4):1609-16. Koistinen HA and Zierath JR, Regulation of glucose transport in human skeletal muscle. Annals of Medicine. 2002. 34:410-417 van der Heiden GJ, et al. Aerobic exercise increases peripheral and hepatic insulin sensitivity in sedentary adolescents. J Clin Endocrinol Metab. 2009. Nov;94(11):4292-9. Epub 2009 Oct 6:684-91.
Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 2005;35(4):339-61. Review. Main LC, et al. Relationship between inammatory cytokines and self-report measures of training overload. Res Sports Med. 2010 Apr;18(2):12739. Astrom RE, et l. Persistent low-grade inammation and regular exercise. Front Biosci (Schol Ed). 2010 Jan 1;2:96-105.
Supplement Recommendations
Multivitamin/mineral support
A 2010 double blind, placebo controlled study followed 96 obese women (BMI > 28) for 28 weeks Patients receiving MultiVitamin/Mineral supplements reported: BMI Body weight Fat mass Blood pressure C-reactive protein Total cholesterol, LDL, HDL REE
Li Y, et al. Effects of multivitamin and mineral supplementation on adiposity,energy expenditure and lipid proles in obese Chinese women. Int J Obes (Lond). 2010 Feb 9. [Epub ahead of print]
Fish Oil
Omega 3 in sh oil known to : - Reduce inammation (decr TNF alpha, IL 1 and 6) - Help depression - Reduce triglycerides
Oh R. Practical applications of fish oil (-3 fatty acids) in primary care. Journal of the American Board of Family Practitioners 2005;18(1):28-36.
Life Time Omega 3 Fish Oil provides 1200 mg with optimum EPA 360mg and DHA 240 mg.
LeanSource Ingredients
LTFBiChrom Complex (Chromium picolinate and Chromium polynicotinate) 200mcg Clarinol CLA Complex 2000mg 7Keto 50mg Green Tea Extract (leaf, standardized to 45% EGCG and 90% polyphenols) 400mg Green Tea Extract (leaf, standardized to 50% polyphenols) 50mg American Ginseng (root) 300mg Eleuthero (root) 20mg
Supplements for IR
Douglas Labs Vitamin D-1000 IU or 5000 IU Supports healthy immune system Low vitamin D levels linked to MS and other disease linked to increased blood sugar and insulin resistance Women with low Vitamin D more prone to gain visceral fat Also linked to low testosterone in men and depression in men/women
Am J Clin Nutr. 2010 April 14 J Clin Endocrinol Metab 2009 Jan 94 (1):67-73. Epub 2008 Nov. 4
Magnesium
Magnesium - from NHANES 1999-2000 68% got less than RDA, 19% consumed less than 50%. Mg is required for ins action and proper glu utiization. Def is assoc with Tpe 2 diab and HTN. http://www.ncbi.nlm.nih.gov/pubmed/15319146 Low magnesium levels were associated with 1.48 to 1.75 times risk of increase CRP. Less than 50% RDA was associated with 2.24 times risk elevated CRP
JACN, Vol. 24, No. 3, 166-171 (2005)
Chronic Stress
Sustained Fight or Flight
Pancreas
Thyroid
What is Stress?
By-product of modern life--no longer Fight or Flight but sustained pressure Im having a bad day. Time commitments Financial stress Trafc Spiritual and emotional issues Family-Work-Environment Exercise Medical conditions Drugs Change
Metab 47(12), Dec. 1998; 1440-9 Metab 45(3), 1996; 351-6. Gynecol Endocrin 8, 1994; 247-254.
3.
Takashima N et al. Characterization of subclinical thyroid dysfunction from cardiovascular and metabolic viewpoints. Circ J. 2007 Feb;71(2):191-5.
Insulin resistance
Hypothyroidism reduces target cell insulin binding/number of insulin receptor expressed
Subclinical hypothyroidism an independent risk factor in atherosclerosis and myocardial infarction (Ann Intern Med 132 (4)
Feb 15, 2000)
The Headlines
Stress/obesity linked Stress and belly fat linked Stress and insomnia linked Sleep deprivation/weight gain linked
Stress/Obesity Link
Study symptoms of depression, anxiety, sleep disturbances, psychosomatic illness, and life satisfaction are positively correlated with an increased waist to hip ratio (belly fat)
Rosmond, R. et al. Mental distress, obesity, and body fat distribution in middle aged men. Obes Res. 1996 May;4(3):245-52
Study showed a linear relationship: reduced amounts of sleep are associated with overweight and obesity (Arch. Intern
Med, 2005;165:25-30)
Sleep Decits
Chronic partial sleep loss associated with decreased glucose tolerance, decreased leptin levels, increases in evening cortisol levels, adverse cardiovascular events Lack of sleep increases heart attack risk and development of arterial plaques
Spiegel et al. Lancet 1999 354; 1435-39. Spiegel et al. J Clin Endocrin Metab 2004, 89(11);5762-71. Taylor DJ, et al. Sleep. 2007;30(2):213-18 Kapsimalis F, et. al. Sleep Med. 2007 Nov 15 [Epub ahead of print]
Sleep
During sleep - we repair and restore body tissues Blood pressure drops Energy stores build up Growth Hormone is released during sleep
Studies
Decits in hippocampus mediated Pavlovian conditioning with endogenous Hypercortisolism Grillon, C et al Biol Psychiatry, 2004 Dec 1:56(11) 837-843 Young AH, Gallagher, Porter RJ Elevation of cortisol-DHEA ration in drug free patients Am J Psychiatry 2002 July:159(7) 1237.9 Relationship between Cortisol and DHEA sulphate and IGF-1 system in dementia Muriado G, etal J Endocrinlogic Inves 2001March 24(3) 139-146
Adrenal Questions
1. Do you sleep at least 7 or 8 hours per night? 2. Are you under high stress from personal or work-related stress or from being overcommitted in your life? 3. Do you have dark circles under your eyes? 4. Do you crave sugars or carbohydrates in the afternoon and evening? 5. Do you feel tired and wired? 6. Do you have trouble falling asleep or staying asleep? 7. Do you often have a midday crash in energy? 8. Do you feel anxious or nervous? 9. Are you easily irritated, or snap easily at family or co-workers?
Smith C et al. Complement. Ther. Med. 2007;15(2):77-83 West J, Ann Behav Med. 2004;28(2):114-8 Gill JM. Health News. 2005;11(10):14
Relora
Proprietary blend of Magnolia ofcinalis and Phellodendron amurense Marketed for stress-related appetite control and reduction of stress-related fat deposition
Relora
Anti-anxiety and anti-stress properties rival benzodiazapenes, yet non-sedating Anti-depressant properties Normalizes cortisol and DHEA levels Low side-effect prole
Relora
Unpublished human trial results: 250 mg TID for two weeks 50 subjects 227% increase in salivary DHEA 37% reduction in morning salivary cortisol
Relora
78% reported feeling relaxed 94% reported no GI complaints Safety eval - toxicity study in animals found that doses as high as 5g/kg yielded only mild side effects
Magnesium
In animals and humans - stress brings on sudden inux of calcium into cells, this can bring on hypertension and heart arrhythmia. Magnesium block stress response by blocking the calcium channels.
Levin, R.M., et al. (1976). Biochem Pharmacol 25(17): 1963-9. Shimosawa, T.K, et al. (2004). Hypertension 44(6): 897-902.
Steinberg, J. S.,et al. (2004). Increased incidence of life-threatening ventricular arrhythmias in implantable debrillator patients after the World Trade Center attack. JAmCollCardiol 44(6): 12611264.
Thyroid Questions
1. Do you feel tired from morning to night? 2. Do you have extreme difficulty losing weight? 3. Do you have a lot of trouble getting up in the morning? 4. Do you have cold hands and feet? 5. Are you constipated? 6. Do your muscles feel weak? 7. Do you struggle with depression or low mood? 8. Do you have thin hair or lose a lot of hair with brushing and shampooing? 9. Do you have swollen upper eyelids?
Gut Health
Intestinal Influences on Weight Gain
Gut Function
Primary function - digestion and absorption of nutrients while maintaining a barrier between intestinal contents and blood stream Immunity - houses 70% of immune system - gut associated lymphoid tissue (GALT), secretory IgA and other immunoglobulins produced in gut Flora - number 1014 , over 400 species, aid digestion and immunity, key to many gut fxs, ie teach immune cells which antigens are harmful and regs permeability of gut Peptides/hormones made in gut aid insulin, alter pancreas to presence of glucose, affect blood sugar and appetite regulation
Intestinal Permeability
Dependent on the regulation of intercellular tight junctions Made from multiple proteins inc. occludin, claudins, junction adhesion molecule (JAM) Form a selective seal of the intracellular space-regulates passage of ions and molecules through the paracellular space Must have rapid response due to diverse challenges epithelial barrier is subjected to. TNF, INF and nitric oxide trigger dysfunction
Intestinal Permeability-Zonulin
Zonulin-reversibly modulates tight junction permeability Protects proximal intestine from colonization of microbes (innate immunity) Regulates fluid, macromolecules, & leukocytes from intestinal lumen to blood stream and vice versa. The gatekeeper of the gut, allows some substances through while not allowing others Upregulation is associated with increased permeability
Probiotics
Hold down inflammation via proper immune cell response to antigens Up-regulate beneficial IgA-prevent allergies, inflammation and disease Produce SCFAs (like butyrate)
fuel for intestinal cells mucus production of goblet cells-prevents lectins from nuts, seeds, legumes and grains (wheat agglutinin) from damaging mucosal lining Promote proper pH of intestines (slightly acidic)yeast control
Probiotics
Improve mucosal barrier function - suppress growth and invasion of pathogens Prevent apoptosis of epithelial cells Prevent antibiotic associated diarrhea Decreases childhood gastroenteritis Increases lactose digestion
Eur J Nutr 2006 45, Suppl 1; 1-18.
Probiotics
Increase production of anti-inflammatory cytokines Decrease pro-inflammatory cytokines
Al-Lahham, S. et al, Regulation of adipokine production in human adipose tissue by propionic acid. Eur J Clin Invest 2010; 40 (5): 401407
Bowel Dysfunction
Dysbiosis
Leaky Gut
Food allergies
Stadnyk AW. Intestinal epithelial cells as a source of inflammatory cytokines and chemokines. Can J Gastroenterol. 2002;16(4):241-6. Keltikangas-Jarvinen L, Ravaja N, Raikkonen K, et al. Relationships between the pituitary-adrenal hormones, insulin, and glucose in middle-aged men: moderating influence of psychosocial stress. Metabolism. 1998 Dec;47(12):1440-9.
Arroyave Hernndez CM, Echevarra Pinto M, Hernndez Montiel HL. Food allergy mediated by IgG antibodies associated with migraine in adults. Rev Alerg Mex. 2007 Sep-Oct;54(5):162-8. Kitts D, Yuan Y, Joneja J, Scott F, Szilagyi A, Amiot J, Zarkadas M. Adverse reactions to food constituents: allergy, intolerance, and autoimmunity. Can J Physiol Pharmacol. 1997 Apr;75(4):241-54. Review.
Allergenic Foods
7 foods make up 90% of food allergies - Peanuts/Walnuts - Shellfish - Wheat - Cows milk - Eggs - Soy - Yeast Food Rotation Diets help prevent food allergies and are strongly encouraged by LMI
Assessment Questions
1. Do you have seasonal allergies?
2. 3. 4. 5. 6. Do you often feel mentally foggy? Do you often get bloated and gassy, especially after eating? Do you have chronic sinusitis? Do you have trouble with constipation or diarrhea? Do you have a history of taking antibiotics, birth control pills, NSAIDS or steroids? 7. Do you unexplained chronic conditions, ie headache, joint pain, or depression? 8. Do you eczema or other skin rash problems?
Potential Testing
Simple test is elimination diet. Labs tests: OAT test Comprehensive Digestive Stool (DNA) Allergy Panel IgG and IgE Gluten and Gliadin antibodies ANA, TNF alpha, IL6
Dethelfesen L, et al. PLoS Biol. Nv 2008; 6(11):2383-2400 Pusztai A. et al. Bt J Nutr. 1993 Jul;70(1):313-1 Jordinson, M, et. al. Am J Phsiol. Apr 1996:270 (4 Pt 1):G653-59
Ponzio G, et al. Cell Signal. 1990;2(4):377-86 Logan AC and Kataman M. 2004 Med Hypothesis. 64:533-538
Protein: 30 g
Builds and repairs intestinal tissue
Am J Clin Nutr. 2010 April 14 J Clin Endocrinol Metab 2009 Jan 94 (1):67-73. Epub 2008 Nov. 4
Detoxication
National Human Adipose Tissue Survey http://cfpub.epa.gov/ncea/cfm/recordisplay.cfm?deid=55204; Accessed April 15, 2010.
Xenoestrogens
Herbicides & Pesticides Solvents & adhesives Glues Fingernail polish Petrochemicals Emulsiers in soap Cosmetics
Xenoestrogens
Plastics containing BPA PCB (polychlorinated biphenals) Dioxins Meat & Milk Birth control pills Tap water Car Exhaust
Bisphenol A (BPA)
BisphenolA (BPA)- production of polycarbonate plastics and epoxy resins, found in plastic food and drink containers. Over the past decade, more than 130 studies have linked the chemical to breast cancer, obesity, and other disorders. Endocrine disruptor
Ropero AB, et al. Bisphenol-A disruption of the endocrine pancreas and blood glucose homeostasis. Int J Androl. 2008 Apr;31(2):194-200. Galanis A, Karapetsas A, Sandaltzopoulos R. Metal-induced carcinogenesis, oxidative stress and hypoxia signalling. Mutat Res. 2008 Oct 30.Lee DH, et al. Diabetologia. 2007 Sep;50(9):1841-51.
Organs of Detoxication
Liver Bowel Skin Lungs Kidneys Lymph
Petersen Shay K, et al. IUBMB Life. 2008; [Epub ahead of print] Smith AR, et al. Curr Med Chem. 2004;11(9):1135-46
Kay RA Crit Rev Food Sci Nutr 1991;30(6):555-73. Horikoshi, T., et al. Uptake of uranium by various cell fractions of Chlorella regularis. Radioisotopes 1979 Aug; 28(8): 4858. Singh A, et al. Anticancer Res 1999 May-Jun;19(3A):1887-91
Curl et al. Environmental Health Perspectives, Volume 111 (2003): pages 377-382.
Organic Foods
Study of school age children. Substitution of organic foods immediately lowered organophosphate pesticide metabolites in urine to non-detectable levels. Metabolites remained nondetectable until conventional foods were reintroduced.
Chenseng L, et al. Environ Health Perspec 114:260-263 (2006).
ABX/Hormones/Pesticides
Beef - growth hormones, antibiotics, pesticides on feed concentrate in fat Poultry - pesticides concentrate in fat Dairy - growth hormones, antibiotics, pesticides Eggs - pesticides Pork pesticides
Dirty Dozen
www.ewg.org
Celery Peaches Strawberries Apples Blueberries Nectarines
- Bell Peppers
- Spinach - Kale - Cherries - Potatoes - Grapes (imported)
Mayer, Brit Food J 99(6), 1997 Davis, J Am Col Nutr 23(6), Dec. 2005.
Produce for Better Health Foundation. State of the Plate: Study on Americas Consumption of Fruits and Vegetables, 2003, NPD National Eating Trends.
Less 50% RDA was associated with 2.24 times risk elevated CRP JACN, Vol. 24, No. 3, 166-171 (2005)
Key Nutrients
Magnesium -bl glu reg, ins fx, blocks stress response Chromium - crucial for gl transport Vit D - insulin and immune regulation Vit C - improves energy transport in fat cells, incrs glutathione aiding removal of toxins Selenium - antiox enzyme, needed for thyroid hormone conversion Anitoxidants - C, E, Sel, Carotenoids,etc wide array needed to control inflammation
Magnesium Intake
Gallup poll 2004 commissioned by Purdue Products (makers of Slo Mag ) 80% not getting RDA just from diet 35% getting RDA between diet and supplements
Guerrero-Romero F, et al. J Diabetes Complications 2000 Sep-Oct;14(5):272-6. Nutr Res. 2008 Oct;28(10): 659-653
Magnesium Supplements
Generally recommended dosages are 250750mg daily. Choose absorbable citrate, glycinate, amino acid chelate or malate forms.
Chromium
Improves satiety Carbohydrate cravings Helps convert T4 to T3 Metabolism of carbs and fats
Docherty JP, et al. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. 2005 Sep;11(5):302-14. Lau FC, et al. Nutrigenomic basis of benecial effects of chromium(III) on obesity and diabetes. Mol Cell Biochem. 2008 Oct;317(1-2):1-10. Epub 2008 Jul 18. Review.
Chromium
1950s- Discovered that chromium was required by animals to control blood sugar 1970s- In hospitals chromium was added to TPN alongside insulin therapy to lower blood sugar. Insulin therapy wasnt effective on its own 1997- Dr. Richard Anderson (USDA) published a landmark study demonstrating the efcacy and saftey of chromium picolinate supplementation in people with type 2 DM Still not widely utlized to help control DM
Dietary Chromium: An Overview the Chromium Info Bureau Revised 1996 Chromium in Health and Disease Summit Summary 2003
Chromium
Important in insulin regulation and blood sugar control One of the most critical nutritional factors in IR Each insulin receptor needs four molecules of chromium Chromium attaches to the IR and changes its conguration allowing the insulin in the bloodstream to bind with the receptor allowing glucose to enter the cell
Chromium Results
Role in lowering cholesterol- triglycerides Inverse relationship between chromium levels in toenails and risk of MI including fatal MIs Pregnant woman with gestational DM supplemented with chromium had signicantly lower insulin and glucose levels vs placebo In patients with atypical depression (carbohydrate cravings, weight gain) 70% of patients taking chromium picolinate experienced relief from symptoms
Guruprasad R, et al. Mutat Res. 2006 November 7; 610(1-2): 93100. Rajpathak S, et al. Diabetes Care September 2004 vol. 27 no. 9 2211-2216 Jovanovic L, Gutierrez M, Peterson C. Chromium supplementation for women with gestational diabetes mellitus. J Trace Elem Exper Med 1999; 12: 917. Chromium Supplementation May Reduce Carbohydrate Cravings in Atypical Depression J Psychiatr Pract. 2005;11:302-314
Albarracin CA, et al. Diabetes Metab Res Rev 2008; 24: 4151.
Biol Trace Elem Res. 1995Jan-Mar;47(1-3):385-91 Diabetes Care 2006 Aug 29(8): 1826-32
Zinc Deciency
Zinc is required for maintaining a healthy metabolism Plays a key role in the synthesis and action of insulin and a big role in insulin resistance Recommended dose 15-100mg daily zinc amino acid chelate
Isbir T, et al. Diabetes Res. 26:4145, 1994.
Chromium Supplementation
RDA is set at about 35 mcg for adults Most of the studies that showed efcacy for lowering blood sugar or lipids used doses between 1 and 2 mg (1000-2000 mcg) Start at 1000 mcg New form of chromium, chromium histidinate complex, has been reported to signicantly improve absorption capability over current chromium nutritional supplements
Anderson RA, et al. Biol Trace Elem Res. 2004 Dec;101(3):211-8. Martin J, et al. Diabetes Care. 2006;29(8):1826-1832.
Dunford and Doyle, Nutr in Sports and Exercise, 2008 Thomson and Wadsworth. Lukaski, H. Magnesium, chromium and zinc nutriture in physical activity. AJCN, 72;2:585S-93S. Aug. 2000
Vitamin C
Men with the lowest amount of vitamin C have a 62% increased risk of cancer and a 57% increased risk of dying from any cause. Vitamin C status and mortality in US adults.
Vitamin D
Low Vitamin D levels are linked to increased blood sugar and insulin resistance Women with low Vitamin D more prone to gain visceral fat.
Am J Clin Nutr. 2010 April 14 J Clin Endocrinol Metab 2009 Jan 94 (1):67-73. Epub 2008 Nov. 4
Vitamin D
Supplemental vitamin D reduces the risk of colon cancer by half compared to dietary vitamin D which reduces it 12%. Calcium, vitamin D, and dairy foods and the occurrence of colon cancer in men.
Delta-6-desaturase
Enzyme critical for the conversion of linoleic acid to gamma linolenic acid GLA needed for the production of PGE1 and PGE3 (anti-inammatory prostaglandins) Several nutrients required for Delta 6 desat enzyme activity
Nutritional Co-factors
Necessary for PGE-1 and PGE-3 synthesis Vitamin B3 Vitamin B6 C Zinc Magnesium
Studies
More than 1,000,000 studies have been conducted on the 69 most popular supplements
Multi Vitamins
Multi-vit/min usage was assessed in RDBPC study 215 men ages 30 to 55 for effects on mood, stress, physical and mental tasks. Multi vit contained B complex, vit C and minerals After 33 days on the Multi vit/min the men report sig. higher ratings on general mental health, reduced subj. stress, increased vigor and overall improved mood. Task performance was also improved and mental fatigue was reduced after performing intense metal processing tasks compared to placebo group which had not sig. changes.
Northumbria University (2010, May 14). Multivitamins can add sparkle for healthy young people.ScienceDaily. Retrieved May 20, 2010, from http://www.sciencedaily.com/releases/2010/05/100514075108.htm
Safety
CDC data 2003 - 106,000 deaths from adverse drug reactions (16,500 from NSAIDS) 2003 - 12 deaths from dietary supplements
Anti-inammatory high antioxidant nutrient dense low glycemic load non-reactive (low allergen) pure, unprocessed
Mozaffarian D, Aro A, Willett WC. Health effects of trans-fatty acids: experimental and observational evidence. Eur J Clin Nutr. 2009 May;63 Suppl 2:S5-21. Review. Wallace SK, Mozaffarian D. Trans-fatty acids and nonlipid risk factors. Curr Atheroscler Rep. 2009 Nov;11(6):423-33. Review. Willett WC. Trans fatty acids and cardiovascular disease-epidemiological data. Atheroscler Suppl. 2006;7(2):5-8.
Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Obes Res. 1995 Nov;3 Suppl 4:477S-480S. Review.
Dietary Recommendations in IR
A modied low carb/higher protein diet Increase non-starchy vegetable intake - improves adiponectin levels Utilize high ber foods like beans to fulll carb cravings without high adverse glycemic effects Lean meats - sh, chicken, bison A low allergen diet may be helpful, i.e. low wheat and/or cows milk.
Cassidy A, et al. Plasma adiponectin concentrations are associated with body composition and plant-based dietary factors in female twins. J Nutr. 2009 Feb;139(2):353-8. Epub 2008 Dec 23.
Comparison of 4 diets
LEARN diet, -2.6 kg Zone, - 1.6 kg. Ornish (vegetarian, low fat), -2.2 kg Atkins, - 4.7 kg
4 Diets (contd)
Ornish and LEARN favored LDL at 2 mo., differences leveled out and were not signif. at 6 and 12 mos Lowest carb was most effective for weight loss, lowering of trigs, increasing HDL and lowering BP
Authors conclusions - Atkins diet led to greatest wt loss and most benecial metabolic effects through 1 yr of follow up
Obese subjects placed on low carb, high fat diet. No kcal restriction. Sodium intake went from 2 g to 20 g Lost 5% of body wt in 6 wks, had signif reductions in fasting insulin and mean aterial pressure Auth conclusions - we need to stop paying so much attn to sodium and start paying attn to fasting insulin
Hays JH Mayo Clin Proc 2003:78;1331-1336
Insulin
-4.2 mU/L
-5.9
-3.8
Authors concl. - HP diet best overall approach for risk of CVD and Type II Diab in insulin resistant people
Comparison of GI and GL
120 young adults - comparing 2 low vs. 2 high GL (all diets were low fat, reduced kcal) All groups lost wt. and waist circum High carb groups - one had lower GI, this group nearly doubled fat loss compared to high carb, high GI GI and GL inuenced results even within a low kcal diet. Reducing GL increased rate of fat loss esp. in women
Arch Int Med, July 24, 2006
Low vs High GI
162 subjects RDB study 1 yr. comparing high carb/ high GI, high carb/low GI, and low carb/high MUFA In well controlled Type 2 Diabetics (bl. glu near normal) a low GI diet led to lower 2 hr postload glu and CRPs were lowest in the low GI diet (1.95), highest in high carb/high GI (2.75)
Am J Clin Nutr 2008;87;114-25
Evaluation of Ketosis
Ketogenic (KLC) vs Non ketogenic (NLC) diets - 6 wks. Both were effective in weight 6.3 vs 7.2 kg and fat loss 3.4 vs 5.5 kg. REE and insulin sensitivity incr in both. Beta hydroxybutyrate was 3.6 x higher in KLC and was directly LDL correlated. LDL incr in 5, decr in 4 KLC. Incr in 2/Decr in 8 NLC KLC had incr. Arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids Vigor, happiness, energy rated much higher in NLC
Misra D, et al. Does dietary protein reduce hip fracture risk in elders? The Framingham osteoporosis study. Osteoporos Int. 2010 May 5. [Epub ahead of print]
Layman, D et al. Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J of Nutr. Downloaded from jn.nutrition.org on June 7, 2010
Fructose
Signif contributor to increased appetite, incr triglycerides, and incr risk insulin resistance and heart disease Major dietary sources- high fructose corn syrup, fruit juices, fruit Authors of this review urgently called for the reduction of high fructose additives in food supply Reason that even intake of fruit and esp fruit juice needs to be controlled
Nutrition & Metabolism 2005, 2:5 doi:10.1186/1743-7075-2-5
National Nutritional Foods Association (NNFA), the herb and supplement industry's largest trade association, has run a program since 2002 FDA CGMP guidelines of 2008 Will require proper controls for dietary supplements - processed in a consistent manner, and meet quality standards Companies must already be in compliance (2010 deadline)
Studies
More than 1,000,000 studies have been conducted on the 69 most popular supplements
Safety
CDC data 2003 - 106,000 deaths from adverse drug reactions (16,500 from NSAIDS) 2003 - 12 deaths from dietary supplements
Samples of Science
Daily supplements of calcium plus vitamin D, but not of vitamin D alone, are associated with significantly reduced fracture risk
Daily Calcium Plus Vitamin D Supplements May Reduce Fracture Risk BMJ. 2010;340:b5463.
Vitamin-D deficiency may account for several thousand premature deaths from cancers annually Garland CF,
Garland FC, Gorham ED, et al. The role of vitamin D in cancer prevention. Am J Public Health 2006; DOI: 10.2105/AJPH.2004.045260.