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Mediterranean Diet

  • Heart and blood vessel (cardiovascular) disease is the number one killer of Americans, and study after study points to elevated cholesterol as a major contributor to the problem. Some authorities have indicated that for every one-percentage point that cholesterol levels are reduced, the risk for cardiovascular disease is reduced by two points. In addition, most people with diabetes have increased risk for heart disease and stroke, due in part to high cholesterol and triglyceride levels, which can result in death. In fact, more than 65 percent of people with diabetes die from heart disease or stroke. By managing diabetes, and blood lipids (cholesterol and triglycerides), however, diabetics can greatly reduce this risk.1

    The current conventional medical treatment is cholesterol- lowering prescription drugs, along with low saturated fat diets. In addition, it makes sense to work with your doctor in trying one or more of the following relatively risk-free dietary supplement approaches as part of your total program for lowering cholesterol and reducing risk of cardiovascular disease.

    Plant Sterols And Stanols
    Plant sterols are natural substances found in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils, and other plant sources. Research has demonstrated that taking plant sterols orally significantly reduces total and low-density lipoprotein (LDL) cholesterol levels, but has little or no effect on high-density lipoprotein (HDL) cholesterol levels. LDL is considered to be the “bad cholesterol,” while HDL is considered to be the “good cholesterol.” The way it works is that plant sterols block cholesterol absorption in the intestines, which in turn results in lowered LDL cholesterol in the bloodstream. Plant sterols has been reported to decrease LDL cholesterol levels nine to 20 percent, and usual doses have ranged between 800 mg to six grams per day and given before meals. Plant sterols are typically given in conjunction with a low-fat diet.2,3,4,5,6,7,8,9,10,11 Orally, plant sterols are usually well tolerated. Ezetimibe (Zetia), a medication used to lower cholesterol levels, inhibits intestinal absorption of plant sterols.

    Similar to sterols, plant stanols are natural substances that occur in even smaller quantities in many of the same sources. Like sterols, stanols block the absorption of cholesterol in the intestines. Taking plant stanols orally is effective for reducing total and LDL- cholesterol in about 88 percent of adult patients when used alone or in combination with a low-fat diet or statin drug (drug that inhibits the production of cholesterol in the body).12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27 When used alone it can reduce total and LDL cholesterol levels by 10 to 15 percent. When added to statin drugs, sitostanol reduces total cholesterol and LDL cholesterol by an additional three to 11 percent and seven to 16 percent, respectively. Clinical studies have used from 800 mg to four grams per day.28 Orally, plant stanols seem to be very well tolerated. Plant stanols can reduce absorption and blood levels of beta-carotene, so it should be used at a different time if you are taking beta-carotene supplements.

    Inositol Hexanicotinate High amounts (several grams per day) of niacin lower cholesterol; an effect recognized in the approval of niacin as a prescription medication for high cholesterol.29 At such intakes, however, acute symptoms (flushing, headache, stomachache) may be severe. In an attempt to avoid the side effects of niacin, alternative health practitioners increasingly use inositol hexanicotinate (aka, “no-flush niacin”), recommending 500 to 1,000 mg, taken three times per day, instead of niacin.30,31 This special form of niacin has been reported to lower serum cholesterol but so far has not been found to cause significant toxicity.32

    Omega-3 Fatty Acids From Fish Oil Including fish as a regular part of the diet has been shown to increase HDL cholesterol33 and is linked to a reduced risk of heart disease in the majority of studies.34 One reason that it has this effect is its oils contain the omega-3 fatty acids (O3FA) which appear to protect against heart disease.35 When used supplementally, however, there is contradictory evidence about the effects of fish oil on blood fat levels. Some clinical research shows fish oil supplementation can decrease elevated triglyceride levels, and decrease LDL cholesterol and increase levels of HDL cholesterol.36,37,38 However, other clinical research did not show beneficial effects on cholesterol levels.39 Nevertheless, fish oil from supplements or from dietary sources has been shown to reduce triglyceride levels by 20 to 50 percent. This effect appears to be dose-dependent.40,41,42,43Fish oil preparations providing 465 mg of eicosapentaenoic acid (EPA) and 375 mg of docosahexaenoic acid (DHA) is particularly effective in conjunction with dietary modifications.44

    In addition, research suggests that fish oil supplementation may be superior to the cholesterol-reducing drug rosuvastatin (Crestor®) for patients with heart failure. In a study published in The Lancet,45 researchers gave 1,000 mg of omega-3 fatty acids from fish oil to about 3,500 patients with heart failure, while another 3,500 heart failure patients received a placebo. After four years researchers found that those taking the omega-3 fatty acids had a nine percent relative risk reduction of dying, and an eight percent relative risk reduction for being hospitalized. The researchers concluded their study demonstrated that long-term administration of 1,000 mg daily omega-3 fatty acids effectively reduced all-cause mortality and admissions to hospital for cardiovascular reasons.

    The same researchers conducted a parallel study, giving rosuvastatin to 2,285 heart failure patients, and placebos to 2,289 heart failure patients. After four years researchers found little difference in heart failure rates between those given omega-3 fatty acids and those given rosuvastatin. In comparing the results, the researchers concluded that the omega-3 fatty acids were slightly more effective than rosuvastatin.46

    Dietary Considerations
    I would be remiss if I did not briefly recount the incredibly important role that diet plays in cardiovascular health. Specifically, the Mediterranean diet has extensive patient-oriented outcome data showing a significant risk reduction in mortality rates and in rates of fatal and nonfatal heart attack.47 Strong evidence support Mediterranean dietary patterns, including intake of vegetables and nuts, as protective against coronary heath disease.48

    The Mediterranean Diet

    The Mediterranean diet is based upon the diets of at least 16 countries that border the Mediterranean Sea. Although there are many differences in culture, ethnic background, religion, economy and agricultural production which result in variations in food intake among the population groups, there is still a common Mediterranean dietary pattern which includes:

    • High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
    • Olive oil is an important monounsaturated fat source
    • Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
    • Eggs are consumed zero to four times a week
    • Wine is consumed in low to moderate amounts

    In addition, there is strong evidence for the protective effect of monounsaturated fatty acids and prudent dietary patterns.49 Research clearly demonstrates that the people at low risk for CVD eat lots of vegetables, fruits, beans, whole grains and fish: a prudent diet.

    Those at high risk for CVD eat the typical Western pattern diet loaded with red meat, processed meat, refined grains, sweets and desserts, fried foods and high-fat dairy products.50,51 Furthermore, strong evidence has also shown a clear and harmful relationship between CVD and the intake of trans-fatty acids and foods with a high glycemic index or load.52

    In 2006 the American Heart Association released guidelines that integrate recommendations from a variety of diets into a single plan. The emphasis should be on diets that are rich in fruits, vegetables, and healthful fatty acids and that limit saturated fat intake. A stepwise individualized approach may be a practical way to help reduce your cardiovascular disease risk.53 Visit www.americanheart.org for more information.

    Conclusion
    There are many dietary supplements that may be used as part of your total program for lowering cholesterol and/or otherwise help in reducing risk of cardiovascular disease. Good choices include plant sterols/stanols, inositol hexanicotinate, and omega-3 fatty acids from fish oils. In addition, a healthy dietary program such as the Mediterranean diet should be the first line of defense for reducing the risk of cardiovascular disease.

    References:

    1. Diabetes: Heart Disease and Stroke. American Diabetes Association. Retrieved October 4, 2008 from http://www.diabetes.org/diabetes- heart-disease-stroke.jsp.
    2. Becker M, Staab D, Von Bergmann K. Treatment of severe familial hypercholesterolemia in childhood with sitosterol and sitostanol. J Pediatr 1993;122:292–6.
    3. Oster P, Schlierf G, Heuck CC, et al. [Sitosterol in familial hyperlipoproteinemia type II. A randomized, double-blind, cross-over study]. [Article in German]. Dtsch Med Wochenschr 1976;101:1308–11.
    4. Schlierf G, Oster P, Heuck CC, et al. Sitosterol in juvenile type II hyperlipoproteinemia. Atherosclerosis 1978;30:245–8.
    5. Schwartzkopff W, Jantke HJ. [Dose-effect of beta-sitosterin in type IIa and IIb hypercholesterolemias]. [Article in German]. MMW Munch Med Wochenschr 1978;120:1575–8.
    6. Becker M, Staab D, Von Bergman K. Long-term treatment of severe familial hypercholesterolemia in children: effect of sitosterol and bezafibrate. Pediatrics 1992;89:138–42.
    7. Weststrate JA, Meijer GW. Plant sterol-enriched margarines and reduction of plasma total- and LDL-cholesterol concentrations in normocholesterolaemic and mildly hypercholesterolaemic subjects. Eur J Clin Nutr 1998;52:334 –43.
    8. Anon. FDA authorizes new coronary heart disease health claim for plant sterol and plant stanol esters. FDA. 2000. Available at: www. fda.gov/bbs/topics/ANSWERS/ANS01033.html.
    9. Lichtenstein AH, Deckelbaum RJ. Stanol/sterol ester-containing foods and blood cholesterol levels: a statement for healthcare professionals from Nutrition Committee, Council on Nutrition, Physical Activity, Metabolism of American Heart Association. Circulation 2001;103:1177–9.
    10. Matvienko OA, Lewis DS, Swanson M, et al. A single daily dose of soybean phytosterols in ground beef decreases serum total cholesterol and LDL cholesterol in young, mildly hypercholesterolemic men. Am J Clin Nutr 2002;76:57–64.
    11. Neil HA, Meijer GW, Roe LS. Randomised controlled trial of use by hypercholesterolaemic patients of a vegetable oil sterol-enriched fat spread. Atherosclerosis 2001;156:329–37.
    12. Nguyen TT, Dale LC, von Bergmann K, Croghan IT. Cholesterollowering effect of stanol ester in a US population of mildly hypercholesterolemic men and women: a randomized controlled trial. Mayo Clin Proc 1999;74:1198–206.
    13. Vuorio AF, Gylling H, Turtola H, et al. Stanol ester margarine alone and with simvastatin lowers serum cholesterol in families with familial hypercholesterolemia caused by the FH-north karelia mutation. Arterioscler Thromb Vasc Biol 2000;20:500–6.
    14. Weststrate JA, Meijer GW. Plant sterol-enriched margarines and reduction of plasma total- and LDL-cholesterol concentrations in normocholesterolaemic and mildly hypercholesterolaemic subjects. Eur J Clin Nutr 1998;52:334 –43.
    15. Gylling H, Miettinen TA. Cholesterol reduction by different plant stanol mixtures and with variable fat intake. Metabolism 1999;48:575–80.
    16. Gylling H, Puska P, Vartiainen E, et al. Serum sterols during stanol ester feeding in a mildly hypercholesterolemic population. J Lipid Res 1999;40:593–600.
    17. Gylling H, Radhakrishnan R, Miettinen TA. Reduction of serum cholesterol in postmenopausal women with previous myocardial infarction and cholesterol malabsorption induced by dietary sitostanol ester margarine: women and dietary sitostanol. Circulation 1997;96:4226–31.
    18. Gylling H, Miettinen TA. Serum cholesterol and cholesterol and lipoprotein metabolism in hypercholesterolaemic NIDDM patients before and during sitostanol ester-margarine treatment. Diabetologia 1994;37:773–80.
    19. Gylling H, Miettinen TA. Effects of inhibiting cholesterol absorption and synthesis on cholesterol and lipoprotein metabolism in hypercholesterolemic non-insulin-dependent diabetic men. J Lipid Res 1996;37:1776–85.
    20. Gylling H, Puska P, Vartiainen E, et al. Retinol, vitamin D, carotenes and alpha-tocopherol in serum of a moderately hypercholesterolemic population consuming sitostanol ester margarine. Am J Cardiol 1999;145:279–85.
    21. Hallikainen MA, Uusitupa MI. Effects of 2 low-fat stanol estercontaining margarines on serum cholesterol concentrations as part of a low-fat diet in hypercholesterolemic subjects. Am J Clin Nutr 1999;69:403–10.
    22. Jones PJ, Ntanios FY, Raeini-Sarjaz M, et al. Cholesterol-lowering efficacy of a sitostanol-containing phytosterol mixture with a prudent diet in hyperlipidemic men. Am J Clin Nutr 1999;69:1144 –50.
    23. Gylling H, Siimes MA, Miettinen TA. Sitostanol ester margarine in dietary treatment of children with familial hypercholesterolemia. J Lipid Res 1995;36:1807–12.
    24. Miettinen TA, Puska P, Gylling H, et al. Reduction of serum cholesterol with sitostanol-ester margarine in a mildly hypercholesterolemic population. N Engl J Med 1995;333(20):1308-12.
    25. Vanhanen HT, Kajander J, Lehtovirta H. Serum levels, absorption efficiency, faecal elimination and synthesis of cholesterol during increasing doses of dietary sitostanol esters in hypercholesterolaemic subjects. Clin Sci (Colch) 1994;87:61-7.
    26. Plat J, van Onselen EN, van Heugten MM, Mensink RP. Effects on serum lipids, lipoproteins and fat soluble antioxidant concentrations of consumption frequency of margarines and shortenings enriched with plant stanol esters. Eur J Clin Nutr 2000;54:671–7.
    27. Hallikainen MA, Sarkkinen ES, Gylling H, et al. Comparison of the effects of plant sterol ester and plant stanol ester-enriched margarines in lowering serum cholesterol concentrations in hypercholesterolaemic subjects on a low-fat diet. Eur J Clin Nutr 2000;54:715–25.
    28. Law M. Plant sterol and stanol margarines and health. BMJ 2000;320:861–4.
    29. Guyton JR, Blazing MA, Hagar J, et al. Extended-release niacin vs gemfibrozil for the treatment of low levels of high-density lipoprotein cholesterol. Niaspan-Gemfibrozil Study Group. Arch Intern Med 2000;160:1177–84.
    30. Head KA. Inositol hexaniacinate: a safer alternative to niacin. Alt Med Rev 1996; 1:176–84.
    31. Murray M. Lipid-lowering drugs vs. Inositol hexaniacinate. Am J Natural Med 1995; 2:9 –12.
    32. Dorner Von G, Fisher FW. Zur Beinflussung der Serumlipide undlipoproteine durch den Hexanicotinsaureester des m-Inositol. Arzneimittel Forschung 1961; 11:110–3.
    33. Santos MJ, Lopez-Jurado M, Llopis J, et al. Influence of dietary supplementation with fish on plasma total cholesterol and lipoprotein cholesterol fractions in patients with coronary heart disease. J Nutr Med 1992;3:107–15.
    34. Kromhout D, Bosschieter EB, Coulander CdL, The inverse relation between fish consumption and 20-year mortality from coronary heart disease. N Engl J Med 1985;312:1205–9.
    35. Albert CM, Manson JE, O’Donnoell C, et al. Fish consumption and the risk of sudden death in the Physicians’ Health Study. Circulation 1996;94 (suppl 1):I-578 [abstract #3382].
    36. Petersen M, Pedersen H, Major-Pedersen A, et al. Effect of fish oil versus corn oil supplementation on LDL and HDL subclasses in type 2 diabetes. Diabetes Care 2002;25:17048.
    37. Chan DC, Watts GF, Barrett PH, et al. Regulatory effects of HMG CoA reductase inhibitor and fish oils on apolipoprotein B-100 kinetics in insulin-resistant obese male subjects with dyslipidemia. Diabetes 2002;51:2377–86.
    38. Friedberg CE, Janssen MJ, Heine RJ, Grobbee DE. Fish oil and glycemic control in diabetes. A meta-analysis. Diabetes Care 1998;21:494–500.
    39. Balestrieri, G. P., Maffi, V., Sleiman, I., Spandrio, S., Di Stefano, O., Salvi, A., and Scalvini, T. Fish oil supplementation in patients with heterozygous familial hypercholesterolemia. Recenti Prog Med 1996;87(3):102–5.
    40. Roche HM, Gibney MJ. Effect of long-chain n-3 polyunsaturated fatty acids on fasting and postprandial triacylglycerol metabolism. Am J Clin Nutr 2000;71:232S–7S.
    41. Deslypere JP. Influence of supplementation with N-3 fatty acids on different coronary risk factors in men--a placebo controlled study. Verh K Acad Geneeskd Belg 1992;54:189–216.
    42. Simons, L. A., Hickie, J. B., and Balasubramaniam, S. On the effects of dietary n-3 fatty acids (Maxepa) on plasma lipids and lipoproteins in patients with hyperlipidaemia. Atherosclerosis 1985;54(1):75–88.
    43. Nikkila, M. Influence of fish oil on blood lipids in coronary artery disease. Eur J Clin Nutr 1991;45(4):209–13.
    44. Reliant Pharmaceuticals. Omacor package insert. Liberty Corner, NJ; December, 2004.
    45. Effect of n-3 polyunsaturated fatty acids in patients with chronic heart failure (the GISSI-HF trial): a randomised, double-blind, placebocontrolled trial. Lancet; Published online ahead or print, 31 August 2008, doi:10.1016/S0140-6736(08)61239–8.
    46. Effect of rosuvastatin in patients with chronic heart failure (the GISSI-HF trial): a randomised, double-blind, placebo-controlled trial. Lancet; Published online ahead or print, 31 August 2008, doi:10.1016/S0140-6736(08)61240–4.
    47. Walker C, Reamy BV.Diets for cardiovascular disease prevention: what is the evidence? Am Fam Physician 2009;79(7):571–8.
    48. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med 2009;169(7):659–69.
    49. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med 2009;169(7):659–69.
    50. Hu FB, Rimm EB, Stampfer MJ, Ascherio A, Spiegelman D, Willett WC. Prospective study of major dietary patterns and risk of coronary heart disease in men. Am J Clin Nutr 2000;72(4):912–921.
    51. Liu S, Manson JE, Lee IM, Cole SR, Hennekens CH, Willett WC, Buring JE. Fruit and vegetable intake and risk of cardiovascular disease: the Women’s Health Study. Am J Clin Nutr 2000; 72(4):922–928
    52. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med 2009;169(7):659–69.
    53. Walker C, Reamy BV.Diets for cardiovascular disease prevention: what is the evidence? Am Fam Physician 2009;79(7):571–8.

  • The obvious answer to this question is yes; it probably could be killing you. It primarily depends on what you are eating. If you are eating according to the Mediterranean Diet your food is actually helping you to live a longer and a healthier life. However, if you are eating almost any other diet you could be at risk if you have not done your homework about the various diets that are being featured in articles, books and on the Internet. Here is a brief explanation about how these diets rank according to a recent report comparing them.

    There are many diets available as people consider how to lose weight and keep it off. A panel of nutritional experts was asked by U.S. News and World Reports to evaluate each of the following diets to determine which ones offered the most scientific and sustainable weight management options.

    1. THE MEDITERRANEAN DIET—This diet was the panel’s top choice, and the foods in this diet include vegetables, fruits, nuts, seeds, healthy oils (Olive Oil), fish and poultry. The science behind this diet includes the Framingham Heart Study and several peer-reviewed scientific studies. Approximately 150,000 people have been evaluated for over 30 years and those on the Mediterranean Diet lived longer and had less chronic illness than all other dietary programs used by other participants.

    2. The DASH DIET—DASH stands for Dietary Approaches to Stop Hypertension. Foods in this diet are very similar to the Mediterranean Diet with some changes, such as the use of low-fat dairy products. Red meat, fats, and sweets are allowed in small amounts. Studies have verified that people on this diet were able to reduce their blood pressure and often reduce their need for prescription medications.

    3. VEGETARIAN/VEGAN DIET—Vegans eat no animal products while vegetarians are less strict on this. Some vegetarians allow dairy and eggs in their diet. This is a very heart-healthy approach featured in books by Dean Ornish and Neal Barnard. However, there are some challenges to the vegan diet including possible deficiencies in amino acids, vitamin D, iron, zinc and B vitamins, especially vitamin B12. This can lead to brain-related issues, osteoporosis, higher risk of cancer and other chronic illnesses. Usually, these issues can be addressed with quality nutritional supplements.

    4. FLEXITARIAN DIET—This is basically a vegetarian diet, which allows the occasional piece of meat or fish. The key word here is "occasional." For people who are used to eating meat every day, occasional could mean switching to eating meat every other day. Eating Omega 3 rich fish a few times a week and one helping of grass-fed beef per month is probably a healthier option for flexitarians. Certain red meats like pork or processed bacon should be avoided at all times.

    5. WEIGHT WATCHERS—This popular diet program has changed over the years to reflect the needs of their customer base with more emphasis on healthier foods. Portion and calorie control are the main benefits; however nutritional quality is not very high. Their typical consumer still eats foods that are processed, cooked and mostly non-organic, which means enzyme and nutrient levels are low. There are no incentives to eat the healthiest vegetables or fruits, and they allow two helpings of dairy per day. People are often eating better than they previously were, but not nearly as well as they could be. This is why this diet is on the lower end of the list of the best diets with the most science behind them.

    6. KETO DIET—In last place is the keto diet. It is designed to force the body into ketosis through the consumption of high levels of protein and fat, as well as low levels of carbohydrates and fiber. Our bodies, especially our brains, are designed to burn carbohydrate so this is not a good diet for most people. Even people in the Paleo period would not eat this diet if they could have found more vegetables, fruits, nuts, and seeds. Some cultures like the Eskimos have adapted to this diet over hundreds of years, but only out of necessity. The keto diet cannot provide a sufficient level of nutrients necessary to meet the needs of our bodies. People on the keto diet often experience the following health challenges: loss of muscle mass, kidney problems due to high levels of uric acid, dehydration, digestive disorders due to low fiber levels, liver disease due to high protein intake, hormone imbalance and chronic illness due to vitamin and mineral deficiencies.

    When a diet does not include some or many key nutrients, this begins a process of cellular deterioration, which eventually leads to a chronic illness. Poor nutrition is one of the main reasons why chronic disease happens and now over 60 percent of the adult population in the United States has a chronic disease. This is not surprising because in one study by the National Cancer Institute of 16,000 people they could not find one person with a truly healthy diet. The CDC agrees and reports that over 95 percent of our population has one or more nutritional deficiencies.

    Many people try to compensate for their poor nutritional behavior and the lack of nutrients in today's food by taking nutritional supplements. That can be very helpful in spite of a recent study by Tufts University that indicated that supplements do not extend the life of people who take them. Such a study lacks any credibility since it was an observational study with no evaluation of specific factors such as the beginning health of the participants or the number or quality of the supplements taken. There are over 40,000 scientific studies that clearly show that quality supplements help people to live longer and healthier by preventing, as well as reversing chronic illness.

    However, even if you eat the healthiest diet, and take quality nutritional supplements, there are still potential health risks due to the interaction between certain foods and certain biochemicals that are consumed by many people. Here are some of the most significant examples of these interactions that everyone should be aware of.

    SYNTHETIC FOODS AND OTHER CHEMICALS DEPLETE NUTRIENTS.

    • Synthetic iron destroys vitamin E, vitamin C and beta carotene.
    • Brominating agents (fumigated fruit and bleached flour) destroys vitamin C, vitamin E, beta-carotene, riboflavin, pantothenic acid, potassium and selenium.
    • Sulfites oxidize vitamin C, molybdenum, riboflavin and folic acid.
    • Food dyes inactivate vitamin B6, folic acid and vitamin C.
    • The food additive, ethylene glycol, destroys vitamin C, vitamin A, vitamin E and selenium (it is used to make antifreeze).
    • Preservatives BHT and BHA destroys vitamin C, vitamin A and vitamin E.
    • EDTA (used in chelation) prevents the absorption of minerals zinc, calcium and magnesium.
    • Pesticides inactivate vitamin C, vitamin E, vitamin B6, digestive enzymes and selenium.
    • Chlorine inactivates thiamine and destroys vitamins A, C and E.
    • Fluoride destroys vitamin B1, vitamin C, vitamin E, beta carotene and disrupts the function of virtually all human enzymes.
    • Antibiotics create vitamin B deficiencies and destroy good bacteria in the intestines.
    • Aspirin destroys vitamin C, vitamin E and folic acid. It also can cause internal bleeding, as well as lead to heart disease, stomach ulcers, intestinal cancer and Reye's syndrome.
    • Statin drugs deplete Co-enzyme Q10, which is critical for the heart, and can eventually cause a heart attack.
    • Most prescription medications deplete or destroy one or more important nutrients

    organic blueberries

    Food grown on non-organic farms have been shown to have 40 - 80 percent fewer nutrients than food grown on organic farms. The following chemicals contribute to this reduced nutritional value:

    • Lime—Binds zinc and manganese and impedes copper intake.
    • Nitrogenous fertilizers—Impairs copper absorption into plants.
    • Phosphates—Create excess absorption of molybdenum and impairs calcium uptake.
    • Potash (potassium)—Causes boron deficiency in plants.
    • Pesticides/herbicides—Impair the absorption of all essential minerals.

    These potentially dangerous interactions do not influence everyone’s health, but they are very prevalent when you consider how many people consume tap water for drinking, preservatives in food processing, non-organic fruits, and vegetables or commonly used prescription medications.

    This is not information that you will find on food labels or will be shared with your doctor or your grocery store manager. This is your personal responsibility and you are responsible for finding this information and using it to protect the health of you, your family members and anyone else that you care about. Hippocrates is supposed to have said, “let your food be your medicine,” but I’m very certain he did not imagine we would have so many challenges finding truly healthy food considering all of the dangerous chemicals that we must contend with every day. Consider the following important facts when you take the previously mentioned information into consideration as you go forward with your plan to eat a truly healthy diet.

    • Reports from the Centers for Disease Control, and others, indicate that 95 – 99 percent of the population has one or more nutritional deficiencies.
    • Nutritional deficiencies have been shown to be the number one cause of chronic disease.
    • Only five percent of doctors have received adequate training in nutrition.
    • About 70 – 80 percent of all disease is preventable, and nutrition is the number one scientifically-proven method of preventing, and even reversing, most disease.
    • Poor nutrition is the number one cause of the high cost of health care.

  • Science has confirmed, beyond any doubt, that nutrition is the number one way to prevent or reverse any chronic illness. There are other factors, such as genetics, toxins, exercise, sleep, and stress, but nutrition is more important than all of these other factors combined. And, it is well established that the Mediterranean Diet is the best diet for most people, based on a thirty-year study known as the Framingham Heart Study of over 120,000 nurses and their families. However, it is virtually impossible for anyone to get all of the nutrients they need from food alone. If your doctor says you can, you should seriously consider getting a new doctor. There are no scientific studies that say this is possible and over 20,000 studies that prove the value of the Mediterranean Diet, combined with nutritional supplements, for the prevention and reversal of most chronic disease. In fact, about 80 percent of chronic disease is preventable and reversible.

    Evidence of the need for nutritional supplements can be seen in a study from the National Cancer Institute that looked at the diets of over 16,000 people and could not find even one person with a truly healthy diet. The study went on to report that a vast majority of the participants were deficient in eleven out of fourteen nutritional categories. There are at least eight nutrients that are usually deficient, in most people, and point to the need for nutritional supplements in order to prevent the development of chronic disease.

    1. Multiple vitamin and mineral—This supplement, along with a Mediterranean Diet, provides a nutritional base that everyone needs in order for cells to perform their everyday duties. However, there are not usually sufficient amounts for certain nutrients to protect our cells from challenges such as stress, aging, toxins, germs, and other common situations. Good brands include Life Extension, Metagenics and Source Naturals.
    2. Vitamin B Complex—We need more B vitamins than are found in a typical multiple due to stress and emotional challenges, as well as the prevention of asthma, allergies, mood conditions, exercise and immune protection. Take with the evening meal at the strength of 100. There are usually two levels of strength, 50 and 100. Good brands are Metagenics, Source Naturals and Life Extension.
    3. Fish oil—Omega 3 oils are needed to make cells softer, repair damaged cells, comate inflammation and improve cellular communication. Scientific evidence points to proven benefits for heart health, brain health, cancer prevention, as well as the prevention and treatment of MS. Most people need 1000 mg of EPA and DHA combined. Good sources include Carlson, UDO's, Life Extension, Metagenics and Source Naturals.
    4. Magnesium—This mineral plays a key role in many biochemical reactions in the body including transporting glucose and insulin into cells to make energy, and to help maintain a proper acid/alkaline balance. A pH balance of 7.0–7.4 helps to prevent chronic disease. Getting glucose into the cells helps with weight management and the prevention of diabetes. Magnesium is key to heart and brain health due to its crucial role in energy production. Good sources are Metagenics, Dr. Mercola, Life Extension and Source Naturals. Most people need about 400 mg near bedtime.
    5. Vitamin C—This is a very powerful antioxidant that neutralizes free radicals, which cause many chronic diseases. Free radicals (pollution, smoking, fried foods, etc.) have a missing electron and vitamin C has an extra electron that it can use to neutralize free radicals. Free radicals are involved in most disease including heart disease, cancer, Alzheimer's and Parkinson's. The brain needs up to 200 times more vitamin C than other parts of the body. Most people need 1500 to 2000 mg of vitamin C spread out during the day. Good sources are Dr. Mercola's Liposomal form, Life Extension, Source Naturals, ALACER or Metagenics.
    6. Vitamin D3— This amazing vitamin/hormone is the strongest genetic modulator that we have available. That means that high levels of vitamin D3 (50–90 ng/ml) can turn off the genetic predisposition to many diseases, including cancer. Studies have shown that high levels can reduce the risk of breast cancer by 77 percent, and prostate cancer by 83 percent. Vitamin D3 is also the best-known nutrient for the prevention of the flu. Some research and some doctors indicate that it is even better than getting a flu shot. Men need about 2000 IU per day and women need about 4000 IU per day. Good sources are Dr. Mercola, Life extension, Source Naturals and Metagenics.
    7. Zinc—This mineral regulates communication between brain cells and the hippocampus, which, allows for good learning and memory maintenance. It is also a cofactor with over 300 enzymes necessary to make DHA and protein, as well as assist in cell signaling and the cell division (replacement) process. If cells are not properly replaced they become damaged and eventually die prematurely.
    8. Coenzyme Q10—This enzyme is very difficult to get from food alone. It is crucial for energy production in every cell and for protection of the DNA in our cells. It is so strong, that it alone was able to reverse kidney disease in 50 percent of patients in one small clinical study.

    Evidence-based nutritional supplements that have been shown to be highly effective in treating the following illnesses:

    1. Alzheimer's disease—Coenzyme Q10, Benfothiamine, Vitamin D3, Lithium (treat)
    2. Kidney disease—Coenzyme Q10, Vitamin B1, Apple cider vinegar (treat)
    3. Fatty liver disease—Vitamin E (treat)
    4. Breast cancer—Vitamin D3 (prevention)
    5. Breast cancer—N-Acetyl Cysteine (treat)
    6. Prostate cancer—Vitamin D3 (prevent)
    7. Macular degeneration—Lutein, Zeaxanthin (prevent and treat)
    8. Skin cancer—Astaxanthin (prevent)
    9. Arthritis—Curcumin, Ginger (treat)
    10. Parkinson's disease—Coenzyme Q10, Vitamin D3 (treat)
    11. Flu—Vitamin D3 (prevent)
    12. Flu—Oregano, Olive Leaf Extract, Garlic (treat)
    13. Heart disease—Magnesium, Coenzyme Q10, Vitamin C (prevent and treat)
    14. Diabetes—Magnesium, Exercise, Chromium (prevent and treat)
    15. Tinnitus—Vitamin B12, Magnesium, Vitamin C (treat)
    16. ADD—Magnesium, Omega 3 oil, Vitamin B6 (treat)
    17. Brain plague—Curcumin (treat)
    18. Anorexia—Zinc (treat)
    19. Constipation—GI Replenish from Metagenics (treat)
    20. Depression—Magnesium, Omega 3 oils, Vitamin B complex (treat)
    21. PMS—Omega 6 oil, Zinc, Magnesium (treat)
    22. Asthma—Black seed oil (treat)

    Beyond The Basics
    Beyond the Mediterranean Diet, and these eight basic supplements, science has also proven that there are many other nutritional supplements that can be added when a chronic illness begins and needs some treatment for the nutritional cause of this illness. This is important, because conventional medicine treats the symptoms of illness, and not the causes. This is called managing disease, not reversing it. The reversal process involves the use of specific nutrients that support human physiology in the cellular repair program built into our bodies. Here are some of the evidence-based nutritional supplements (see the chart on the previous page) that have been shown to be highly effective in treating the following illnesses. The nutrients listed are just the most valuable ones and not all the nutrients that could be used to support the return to excellent health.

    Summary
    This short article is in response to many of my workshop participants who ask, "what nutritional supplements do I really need?" That is code for, "I don't really want to take them, but if I should, which ones are the most necessary?" And then I usually tell them that if they really wanted to optimize their health they should also be taking Curcumin, Aged Garlic, and astaxanthin. Anyone can clearly see that these key nutritional supplements when combined with the Mediterranean Diet, provide a valuable defense against chronic illness, as well as an equally powerful tool for the effective reversal of these same illnesses.

    Science-based workplace wellness
    Healthy at Work has built our entire corporate wellness program on an educational model based on Functional Medicine. Nutrition and other natural strategies are used to create a safer, more effective and less costly approach to keeping employees healthy.

    Our new Functional Medicine artificial intelligence platform has helped twelve employers, with over 20,000 employees, to reduce the cost of healthcare costs 12 to 15 percent every year for five years in a row. Nutritional improvements are the primary reason for this success.

  • Dear Readers,

    Welcome to the September 2018 issue of TotalHealth Magazine.

    Charles K. Bens, PhD, "Key Nutrients to Prevent and Reverse Chronic Illness." There are no scientific studies that say it is possible to obtain all of our nutritional needs from the food we eat. There are over 20,000 studies that prove the value of the Mediterranean Diet, combined with nutritional supplements, for the prevention and reversal of most chronic diseases. Bens supplies us with twenty-two illnesses and includes the supplements recommended to treat and prevent those illnesses.

    "Rewriting the Rules of Nutrition," by Ann Louise Gittleman, PhD, CNS. A Long-time weight loss, detox, and anti-aging expert Ann Louise has been changing the nutritional landscape for decades. True to form, with this excerpt from her new book Radical Metabolism, Ann Louise unveils groundbreaking science about why the latest diet trends do not work for everyone—especially if you have a "toxic metabolism."

    Gene Bruno, MS, MHS, "Cod Liver Oil & Pro-resolving Mediators: The Inflammation & Beauty Connection." The primary reason Bruno is reporting on Cod Liver has to do with inflammation. Chronic inflammation can be more destructive than beneficial and is a major component in many human diseases. Higher intakes of red and processed meats, sweets, desserts, French fries, and refined grains are associated with experiencing more inflammation.

    Jacob Teitelbaum, MD, reports in "Night Sweats-Candida/Fungal Overgrowth" This is part three of a four-part series on night sweats. Night Sweats are very common in fibromyalgia, and even in the general population. In two recent articles we talked about the role of reproductive and adrenal hormone deficiencies. In this article Teitelbaum talks about another very common problem triggering night sweats—infections, and how to deal with them.

    Gloria Gilbère, CDP, DAHom, PhD, a change of pace from the healthy nightshade free recipes Dr. G. presents "Jicama, Exotic And Exciting Nightshade Vegetable". Jicama spuds are part of the nightshade family, a group of vegetables that contain alkaloids, which have an impact on nerve-muscle function, joint function and digestive function—accelerating an existing inflammatory condition. Read on for preparing, storing and Jicama use.

    Shawn Messonnier, DVM, this month focus is on "Chromium Use For Pets With Diabetes." Chromium is a trace mineral in the body and it plays a role in maintaining good health. Some researchers believe inadequate intake of chromium may be one of the causes for the rising rates of adult-onset diabetes.

    Thanks to all the authors who make TotalHealth possible.

    Best in health,

    TWIP—The Wellness Imperative People

    Click here to read the full September 2018 issue.

    Click here to read the full September 2018 issue.