Understanding Intestinal Microbiota to Regain Balance in the Gut

Article from MedicalXpress, by Natalie Duggan. The human gut is its own ecosystem, hosting close to a thousand microorganisms, many of which are helpful and necessary. When you take antibiotics, some of the beneficial germs can be wiped out, leaving you more vulnerable to diarrheal infections—infections, in some cases, that are antibiotic resistant and life-threatening.

MyAchingKnees comment: Not only can anti-biotics, and certainly the over use or abuse of anti-biotics, destroy beneficial mircoorganisms in the gut where our immune systems begin leading to gastrointestinal infections, our whole immune system can be compromised.  I take a probiotic supplement that contains Lactobacillius rhamnosus and Bifidobacterium, twice a week just to ensure healthy bacteria is maintained in my gut.   

Fecal transplants are proving to be a highly effective, antibiotic-free tool to cure Clostridium difficile, known as C diff, often a health care acquired infection that is more common among the elderly or those who take frequent antibiotics.

Colleen Kraft, medical director of Emory's clinical microbiology laboratory and assistant professor in the Department of Pathology and the Division of Infectious Diseases, started the intestinal microbiota program to treat and understand these infections. "Now that we as a medical community have a better understanding of the damage we do to the intestinal microbiota with antibiotic therapy, this understanding became the motivation to restore the balance to improve health," Kraft

In a fecal transplant, a sample is taken from a healthy donor, mixed with saline, and transplanted into the small intestine or colon of the ill patient, where the good bacteria repopulates and restores the healthy microbiota. Tanvi Dhere, director of inflammatory bowel diseases at the Emory Clinic, performs the transplant via colonoscopy and follows up with the patients in the Emory GI clinic. There have been 81 fecal transplants since the program began in 2012.

Donors need to meet stringent requirements, including not having school-aged children, not traveling internationally, and not having taken any antibiotics for at least one year; the sample is screened for HIV/AIDS, hepatitis, STDs, parasites, and more. Patients are offered the option of having a family member screened for donor eligibility, but few have requested this after the standardized donor program was started.

Pathology residents Ryan McCormick and Drew Davis are two of Emory's donors.

"During clinical rotations, we saw C diff cases on the wards," Davis says. "It's important to recognize how bad conditions like C diff and colitis actually are."

"For the record, I don't think it's as gross as it sounds," McCormick says, laughing. "My reason for donating is to have more direct involvement in patient care."

Of the 336,000 C diff cases in the US each year, 14,000 result in death, often because the standard course of antibiotic treatment failed.

Kraft and Dhere are enrolling participants for a clinical trial in which they will examine the microbiome of the sample at the mucosal level. "A patient's gut microbiome is changed after undergoing a fecal transplant," Dhere says. "We want to know what specifically is allowing patients to recover."

Collaborative research with other departments is ongoing, including a study with the Department of Surgery on the efficacy of fecal transplants in treating pouchitis, a gastrointestinal condition that may require chronic antibiotics and affects more than 40% of patients with ulcerative colitis who have had a colonic resection. The team, led by Virginia Shaffer, has been granted an investigational new drug designation from the FDA. Fecal transplantation is also showing promise for treating C diff in organ transplant recipients, who must take drugs to keep their immune systems from rejecting the transplanted organ.

The intestinal microbiota program has a success rate of more than 90%. "We receive a lot of thank-you cards from patients and their families," Dhere says. "The quality of life that patients get after the procedure speaks volumes for this treatment."

The video below helps explain not only probiotics but prebiotics as well.



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The Dangers of Off The Shelf Supplements

The following is an article posted in Yahoo! Health, written by Jenna Birch with the title "Death By Raspberry Ketones And Caffeine Powder: The Dangers Of OTC Supplements". It highlights the dangers of taking off the shelf (aka Over The Counter) supplements which cannot be guaranteed for purity, lack of toxins, efficacy, nor can you be assured that what is in the label is in the bottle.

Cara Reynolds, 24, took her first dose of Forza raspberry ketone supplements in February 2013 to help with a new weight-loss regimen. She went to her dad soon after with complaints about heart palpitations.

“She’d only taken the recommended amount of pills but was scared because her heart was going 10 to the dozen,” her father told The Daily Mail. “That’s when she said she wasn’t going to take them for weight loss any more — it had really worried her.”

However, after a split from her fiancé the following month, the British healthcare worker took a lethal dose of the supplements she had bought off Amazon for under $40.

Doctors tried 44 times to resuscitate Reynolds, but were unable bring her back.

Raspberry ketones are the chemical compound that give the fruit its scent, and have been touted by the media and personalities like Dr. Oz and Kim Kardashian as weight-loss wonders. Although a few preliminary studies have shown ketones may help with weight loss, the evidence of its effectiveness is mixed at best. Outside a few animal and test-tube studies, there’s little science that proves ketones really work for slimming down.

Along with raspberry ketones, Forza supplements combine resveratrol and caffeine. These tablets contain up to 250 milligrams of caffeine per pill, or roughly the same amount you’d get from four cans of Red Bull or seven cans of Coke. The dose Reynolds consumed was likely the equivalent of 2.5 cans of Red Bull.

Through a representative, Forza issued a statement regarding Reynolds, saying, “This is a tragic and understandably upsetting situation for her family and friends, but it could have been effected through the misuse of any supplement. Forza products meet vigorous health and safety standards and have clear labeling and directions for safe usage.” The representative also said that it is “regrettable” that the overdose of a supplement “potentially contributed to Miss Reynolds’ suicide,” but that our client entirely rejects any implication that an inherent safety issue with its products is responsible.”

A report just submitted to the British Medical Journal cited Reynolds’ case as an example of the dangerous side effects associated with untested supplements. The FDA placed raspberry ketones on their “generally recognized as safe” list all the way back in the 1960s, but only for use in very small amounts in food as an additive, not as a weight-loss aid.

That you can get supplements with a potent dose of additives like caffeine over the counter and online is disconcerting, highlighting the need for better regulation of these types of substances.

There’s been a recent boom in advocacy about the dangers posed by unexpected, unregulated substances. Reynolds’ parents are telling their daughter’s story in hopes that the untested ketone supplements will be taken off the market. And the parents of Logan Stiner — the 18- year-old who died last May after suffering from a caffeine overdose — were on Capitol Hill yesterday, pushing lawmakers to ban the sale of caffeine powder.

Stiner ingested 23 times the amount of the stimulant that you’d find in a standard coffee drink. While not a supplement, the powder is often marketed as a weight-loss helper. It is also legally and easily obtained, even though just a teaspoon can deliver a deadly punch of caffeine. The FDA’s investigation into the powder is ongoing.

Part of the problem with supplements in particular is that they’re regulated much differently than drugs. “They’re regulated more like foods,” says Eliseo Guallar, MD, DrPH, a professor of epidemiology and medicine at Johns Hopkins Bloomberg School of Public Health. “They don’t have as tough a standard, and some of the claims reflect that.” Think: miracle weight loss.

This is unsupported, however. “Very often they don’t have the studies to back up their claims, and then they start moving the target to fix that — like the study was on the wrong population,” Guallar explains.

In general, distinct populations are all supplements should be used for — and not the ones that claim big slim-downs and the fountain of youth.

Guallar, who has studied the widespread effects of supplements like daily vitamins, says even these common mineral forms have no clear evidence that they work to prevent disease or provide substantial health benefits for the general population. “They might work for a certain population, perhaps for overcoming a deficiency, but I can’t say any of these compounds work to reduce general risk of chronic diseases like obesity and cardiovascular disease,” he explains. “And half of adults in the adults in the United States take a daily vitamin.”

Big results are unlikely. In fact, a 2012 study published in the International Journal of Sport Nutrition and Exercise Metabolism did not find that any specific supplement promoted significant weight loss, only that some like green tea, fiber, and calcium supplements could “complement a healthy lifestyle.” But in particular, author Melinda Manore, PhD, RD, called out products containing substances like caffeine, ephedra and synephrine as “likely to produce adverse side effects,” saying that they “should be avoided.” This would include Forza supplements.

However, some are still under the impression that, because they’re “supplements,” they can’t possibly hurt — which underscores the need for more regulation in the U.S. — but in the meantime, we should heed the warnings.

Like Guallar says, there are many different kinds of supplements, and even “natural” substances can be harmful. The biggest danger might ultimately be in the idea that they’re not dangerous. “I think people have the idea that these supplements are safe, because you can buy them at the supermarket,” Guallar says. “And then they think, ‘If one is good, then why not take two?’”

So, beware and be smart: Over-the-counter supplements are not without dangers, and they can be just potent as the drugs prescribed by your doc.

Perhaps more so.

Correction Notice: A previous version of this article incorrectly compared the amount of caffeine in Red Bull with the amount of caffeine consumed by Reynolds through the Forza supplements. The piece has been updated to reflect that she consumed the equivalent amount of caffeine in 2.5 cans of Red Bull.



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The 10 Best Nutrition Tips Ever

This article came from Yahoo! Health. If it can help one person lose some weight and regain some quality of life and reduce pain, especially in joints where additional weight is usually felt, then I'm for this article. However, losing weight is simple, just not easy. Simple in the regard that you have to minimize the bad food and maximize the good; lead a physical lifestyle boosting your metabolism. Not easy in the fact, the people just don't like change or discomfort of a diet - getting rid of their comfort foods.

Diet advice is a lot like fashion. Trends come—wedge sneakers, drop-crotch pants, those skirts that are short in the front and long in the back—and a year or two later they seem hopelessly out of date. But the truly stylish always look smart; you’ll never see a photo of Pharrell Williams wearing crocs or Victoria Beckham in a meat dress. Here at Eat This, Not That! we see the same thing with the lean and fit: Those who stay slim don’t follow diets or nutrition trends. They follow common sense eating strategies that keep them looking fit for life.

Giving up gluten, throwing back shots of apple cider vinegar, juicing everything in sight—try them if you think they make sense. (And if you need a little boost to get you back on track, try our Ultimate One Day Detox.) But when those of-the-moment diet fads are gathering dust in the back of your metaphorical closet, the simple, smart, sensible approaches will be there like a favorite pair of jeans or a perfect little black dress—look-great staples guaranteed to never go out of style.

NUTRITION TIP #1. Hide your weakness.

If you see it, you’ll eat it. If you don’t see it, you’ll still eat it—but not so much. That’s what a study at Google’s New York office, dubbed “Project M&M” found. Office managers discovered that placing the chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks like nuts and figs more prominent shelf space, curbed M&M intake by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. Out of sight, out of mind, out of mouth.

NUTRITION TIP #2. Use the 1 in 10 rule.

For every 10 grams of carbohydrate listed on the label, look for at least one gram of fiber. Why 10:1? That’s the ratio of carbohydrate to fiber in a genuine, unprocessed whole grain. The recommendation comes from a study published in the journal Public Health Nutrition that evaluated hundreds of grain products; foods that met the 10:1 ratio had have less sugar, sodium, and trans fats than those that didn’t. Getting your fiber-rich whole grains is one of these indispensible habits.

NUTRITION TIP #3. Boost flavor to cut calories.

Ever notice how everything inside a McDonald’s—the burgers, the fries, the shakes—smells exactly the same? That sameness of scent is actually a tactic that can inspire you to consume more calories. A study in the journal Flavour found that the less distinctive the scent of a particular food, the more you’ll eat of it. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate. Furthermore, a recent behavioral study that taught adults to spruce up meals with herbs instead of salt led to a decrease in sodium consumption by nearly 1000 mg a day (that’s more salt than you’ll find in 5 bags of Doritos!).

NUTRITION TIP #4. Chill pasta to melt fat.

You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called “resistant starch,” meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact and are digested in the large intestine, where—well, it gets kinda gross from there on out. A study in the journal Nutrition & Metabolism found that adding resistant starch to a meal may also promote fat oxidation. Suffice it say, colder noodles = hotter you. But you’ve got to eat it cold: Once you heat the pasta up again, you destroy the resistant starch.

NUTRITION TIP #5. Dim the lights to get lighter.

A study of fast food restaurants published in the journal Psychological Reports found that customers who dined in a relaxed environment with dimmed lights and mellow music ate 175 fewer calories per meal than if they were in a more typical restaurant environment. That may not sound like a dramatic savings, but cutting 175 calories from dinner every night could save you more than 18 pounds in a year!

NUTRITION TIP #6. Eat, Don’t Drink, Your Fruit.

Juicing may be the rage, but like a certain Mr. Simpson, some juice can do more harm than good—including OJ. Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. Conversely, those who ate at least two servings each week of certain whole fruits— particularly blueberries, grapes, and apples—reduced their risk for type 2 diabetes by as much as 23 percent.

NUTRITION TIP #7. Eat before you eat.

Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent, according to a series of “Volumetrics” studies at Penn State. Consider that, according to the Journal of the American Medical Association, the average restaurant meal contains 1,128 calories. A 20 percent savings, just once a day, is enough to help you shed more than 23 pounds in a year.

NUTRITION TIP #8. Choose paper, not plastic.

Here’s a simple way to improve the health of your shopping cart: A series of experiments by Cornell University looked at the effects of payment method on food choice. When shoppers used credit cards, they bought more unhealthful “vice” foods than they did “virtue” foods. Researchers suggest that you’re less likely to impulsively buy junk food if it means parting with a hundred dollar bill than swiping plastic.

NUTRITION TIP #9. Water down the calories.

You’ve been told to drink 8 glasses of water a day, but why bother? Well, what if staying hydrated could strip pounds off your body? According to a study in the Journal of Clinical Endocrinology and Metabolism, after drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!

NUTRITION TIP #10. Remind yourself to lose weight.

A recent study published online in Health Promotion Practice found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. A simple hack to help you slim down: set up reminders on your smartphone, so when 6 a.m. rolls around, it’s: You make 1200 calories-a-day look so good! And at lunchtime: Salad for the six-pack, baby!

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The Disease Many Americans Don't Know They Have

Written by Laura Tedesco and published on Yahoo! Health, this article exposes the diabetes epidemic not only gripping Americans but overwhelming our youth.

An alarming number of Americans are suffering from diabetes, a potentially deadly disease, without even knowing it.

Editor’s Note: The data in this study did not permit the researchers to separately analyze type 1 and type 2 diabetes, though 90 to 95 percent of cases are known to be type 2. Although type 1, or insulin-dependent diabetes, may be better diagnosed and more prevalent among young people, distinguishing the two diseases would not significantly alter the findings or recommendations, the researchers say.

You’d think a disease that can cause blindness, leads to amputations, and is the seventh leading cause of death in the United States would incite mass panic.

Yet Americans — and even some doctors — don’t take diabetes very seriously. (Did you even know it’s American Diabetes Month?) “Sometimes, people think ‘serious’ means things that kill you right away,” said Dr. Carlos del Rio, chair of the Emory University Department of Global Health. “But, the reality is, I would be more concerned about diabetes than Ebola.”

This lax attitude toward the disease may explain why nearly 30 percent of Americans who have diabetes don’t realize it, according to a new study in the Annals of Internal Medicine, conducted by del Rio and other Emory University scientists. They analyzed health data for 29,353 people from the National Health and Nutritional Examination Survey, identifying those with diabetes based on levels of fasting glucose and hemoglobin A1C (an indicator of blood-sugar control).

Overall, about 12 percent of all U.S. adults had diabetes, which translated to 28.4 million people in 2012. Among those, nearly 8 million hadn’t been diagnosed — a stat that’s made all the more alarming by the fact that most regularly went to the doctor: Two-thirds of undiagnosed diabetics had seen a health care provider at least twice in the past year, the study found.

Going undiagnosed — or even just delaying the process — is asking for internal trouble. The longer diabetes goes untreated, the worse the outcome tends to be. “Once the disease sets in, it’s really progressive,” study co-author Mohammed Ali, an assistant professor of global health at Emory University, told Yahoo Health. “It may be slow in some cases, but it leads to really disabling and often fatal complications.” Common but scary outcomes include vascular disease, kidney disease, or eye disease, which can lead to blindness.

On the flip side, if you catch and control diabetes early, “patients are very likely to do well, in terms of delaying the onset of all these horrendous complications, preserving their quality of life,” said Ali.

Unfortunately, the nature of the disease means that patients who should be undergoing blood tests often slip through the cracks: Diabetes is typically asymptomatic until people develop serious complications, so doctors don’t necessarily have clear cues to prompt them to suggest testing early on (although weight, family history, and lifestyle should be a consideration). “Diabetes is the silent killer,” said del Rio.

And because the U.S. is a nation of episodic care — that is, we seek medical attention for specific symptoms, rather than as a matter of routine — doctors aren’t necessarily thinking about performing preemptive blood tests on high-risk people. Instead, they’re usually focusing on, say, the patient’s back-pain problem, and not his or her overall care.

However, doctors are only one part of the equation: Patients may not be proactive about seeking care, Ali said, perhaps as a result of a low perceived risk of diabetes, poor insurance coverage, or even just time constraints. In the study, young people (ages 18 to 44) were especially likely to go undiagnosed, probably because they seek care only if they feel sick. “With diabetes, you don’t feel bad per se,” said Ali. “There’s a whole lot going on inside you, but you don’t feel it.”

Even after patients are diagnosed, they aren’t necessarily controlling their diabetes. “We may not link them to care properly or maintain them in care,” said del Rio. “It’s a whole ‘cascade of care’ issue.” In the study, only about 1 in 5 diagnosed diabetics refrained from smoking and had achieved the targets for hemoglobin A1C, blood pressure, and LDL “bad” cholesterol.

An estimated 75 percent of those with known diabetes also had high blood pressure. “It’s a double whammy,” del Rio said. “High blood pressure impacts your blood vessels, and diabetes impacts your blood vessels. And it’s blood vessel disease that leads to stroke and heart disease.” In fact, diabetics are 1.5 times more likely to be hospitalized for a stroke and about 1.7 times more likely to die of heart disease than people without the disease, according to the American Diabetes Association.

“Basically, the guidelines say, ‘Don’t just focus on sugar,’” said Ali. “Do the whole ABCD: the A1C is the sugar measurement that we use, B is blood pressure, C is cholesterol, and D is do not smoke.”

So how can our health care system ensure diabetes is caught, as well as treated? The first step: Increasing the emphasis on primary care, so patients regularly see doctors who monitor their weight, cholesterol, blood sugar, and vital signs, while also assessing their family history. “Chronic diseases are not controlled by episodic care,” said del Rio. “You need to have somebody that monitors you regularly.”

And patients who are diagnosed shouldn’t be shy about voicing their concerns about the prescribed treatments — for example, side effects of diabetes drugs or a lack of time to exercise. That way, doctors can help devise solutions that patients are more likely to comply with.

It’s not entirely up to the patient to halt diabetes in its tracks, though. “We need to start focusing on [figuring out] the interventions we need to do in order to improve outcomes,” del Rio said. “I envision doing more testing, and not only in the health care settings.” He sees workplaces, community centers, churches, and even local fairs as potential diabetes testing sites, and once people are flagged for the disease, he believes insurance companies should consider getting involved.

“We could work with insurance providers to ensure people are actually getting their medications and not falling out of care,” said del Rio. “Because, at the end of the day, if we don’t pay for care now, we’re going to pay for care later when they develop renal disease and other complications.”

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Vitamin D deficiency rampant in neuromuscular diseases, study shows

This report was posted in the Chicago Tribune. A study by two Pennsylvania doctors shows that people suffering from neuromuscular diseases have a high prevalence of vitamin D deficiency, the Newswise news service reported Friday. The results were presented at the annual meeting of the American Association of Neuromuscular & Electrodiagnostic Medicine in Savannah, Ga.

"Previous work has shown vitamin D deficiency to be quite common in other neurological disorders such as multiple sclerosis, myasthenia gravis and Parkinson's disease. This study suggests this concern may be more prevalent in other neuromuscular conditions as well," said Dr. Ileana Howard, a member of the association's editorial board.

"While the connection between vitamin D deficiency and neurologic disease is likely complex and not yet fully understood, this study may prompt physicians to consider checking vitamin D levels in their patients with neurologic conditions and supplementing when necessary," Howard added.

The use of vitamin D supplements has been suggested previously to improve function in frail elderly patients at risk for falls and also for people with myasthenia gravis and Parkinson's. Whether vitamin D deficiency and supplementation play a role in other neurologic conditions requires more research, Newswise reported.

The study was conducted in Hershey, Pa., by Drs. Sankar Bandyopadhyay and Sol Dejesus.

Beyond vitamin supplements, sunshine is one of the best sources of vitamin D, but sun exposure plummets for most of the country during the winter. Good food sources include fatty fish like wild salmon, cod liver oil, beef liver, orange juice or milk fortified with vitamin D, and eggs.

MyAchingKnees comment: I would have liked to see this study talk about blood levels of Vitamin D and in relation to how much Vitamin D the patients are consuming each day. My wife was taking 900 IU of Vitamin D each day, which is more than twice the FDA recommended daily allowance (RDA) and yet he blood tests showed that she was Vitamin D deficient. We added 2,000 more IU and now her blood levels of Vitamin D are above normal. I take 4,900 IU of Vitamin D. 900 IU with my daily supplements plus two 2,000 IU tablets.

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How Your Body Signals That You're Vitamin Deficient

This is from an article with the same title by Wendy Schmid, Q by Equinox, posted on Yahoo Health

When your body is trying to tell you something — for example, that you’re skimping on critical vitamins — it may go to some strange lengths. “With today’s diet of processed foods it’s easy to become vitamin deficient — either by not eating enough of the right foods or not absorbing them properly due to digestive issues,” says Dr. Susan Blum, founder of the Blum Center for Health and author of the new book, The Immune System Recovery Plan. “You may not get a disease but you can end up with impaired functioning, because vitamins are co-factors for all the bio-chemical reactions in the body. We need them in order to function properly.” That impaired functioning can sometimes manifest in mysterious ways.

MyAchngKnees comment: I fully agree with Ms. Schmid on the lack of vitamins (and minerals) in today's common processed foods, but disagree that there are simple fixes for nutrient deficiencies by eating more foods as most foods today are much less nutrient dense then the same foods decades ago. You can grow your own organic foods and be pretty well off, both in getting nutrient laden food and free of toxins, but the simplest and most effective way to ensure you are giving your body the necessary nutrients for a robust immune system is by taking quality supplements.

Check out these unusual vitamin-deficiency warning signs. The good news: Most are fixable with dietary tweaks — all the more reason to make nutrition a top priority. When food cures don’t work, be sure to check in with your doctor.

1. Body Cue: Cracks at the corners of your mouth.

The Deficiency: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. “It’s common if you’re a vegetarian to not get enough iron, zinc, and B12,” Blum says. Ditto if you’re skimping on essential immunity-building protein due to dieting.

The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.

2. Body Cue: A red, scaly rash on your face (and sometimes elsewhere) and hair loss.

The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store most B vitamins, which are water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body’s ability to absorb biotin.

The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, and bananas.

3. Body Cue: Red or white acne like bumps, typically on the cheeks, arms, thighs and butt.

The Deficiency: Essential fatty acids and vitamins A and D.

The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. “This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A,” Blum says. “For vitamin D, though, I recommend a supplement—2,000 IU a day in one that also contains vitamins A and K, which help with D absorption.”

4. Body Cue: Tingling, prickling, and numbness in hands, feet or elsewhere.

The Deficiency: B vitamins like folate (B9), B6, and B12. “It’s a problem directly related to the peripheral nerves and where they end in the skin,” says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.

The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry.

5. Body Cue: Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.

The Deficiency: Magnesium, calcium, and potassium. “If it’s happening frequently, it’s a tip-off that you’re lacking in these,” Blum says. And if you’re training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.

The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach, and dandelion.

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Military Exchange stores again pull fitness supplements

This article came out on 27 October 2014 from Stars and Stripes News. Exchange stores at military bases around the world again pulled fitness supplements from shelves earlier this month after concerns they contained a potentially dangerous and untested stimulant.

The recalls might be triggering déjà vu among troops. Nearly three years ago, the same stores removed a variety of other supplements containing the previously obscure stimulant DMAA after reports of soldier deaths. The families of two soldiers who died after taking the products in 2011 have sued and those cases are heading toward trial.

Now, a study published Oct. 8 found the substance causing the latest military recalls, DMBA, closely mirrors the effects of DMAA as well as its name. The familiar spate of new product recalls and published research shows the military’s struggles with potentially dangerous fitness supplements may be far from over.

“We are seeing the same style [as with DMAA] … multiple companies are introducing these brand new stimulants that have never been tested,” said Pieter Cohen, a doctor and assistant professor of medicine at Harvard University who has studied the stimulants extensively.

At least a dozen supplement products were found to contain the new synthetic stimulant, which has unknown effects and could pose significant health risks, according to a study co-authored by Cohen and published in the Journal of Drug Testing and Analysis.

The Army and Air Force Exchange Service said it pulled the weight-loss supplement MD2 Meltdown on Oct. 14 and Marine Corps exchanges reported removing it a day later due to concerns over DMBA.

Supplement giant GNC, which operates outlets on many military bases, removed that product and two others called Redline White Heat and OxyTHERM Pro this month, the exchange services said.

The Navy Exchange said it does not sell any of the products that tested positive for DMBA.

Companies have sought out new stimulants after the Food and Drug Administration pressed for the DMAA products to be eliminated following a rash of health problems beginning with the soldier deaths in 2011, Cohen said.

The military services and their exchange stores have struggled in the past to keep up with the variety of potentially dangerous substances that have hit the market in recent years. Supplements are largely unregulated by the FDA and ingredients are self-reported. Recalls typically occur only after reports of health problems from the public.

Bodybuilding and weight-loss supplements are highly popular among troops who are often under intense pressure to stay fit — on-post retail sales ring in at about $190 million per year and about 250,000 servicemembers use products considered to be high risk for side effects.

Last year, a supplement containing a designer drug similar to methamphetamine was not recalled from military shelves until months after initial reports of the dangers.

In the case of DMBA, it appears the services moved more quickly.

The stakes can be high and fallout from potentially dangerous supplements can stretch out for years.

Retailer GNC and a maker of DMAA products, USPlabs, recently settled a class-action lawsuit in Florida, reportedly paying out $2 million to consumers.

But the families of Pvt. Michael Sparling and Sgt. Demekia Cola, who both died at Fort Bliss, Texas, after taking the supplements in 2011, are still waiting for their day in court.

“We’re just really racing toward trial. The Sparlings are really looking forward to telling their story in court,” said Anne Andrews, a California attorney who also represents Cola’s family. “They want the world to know a young soldier died because of a dangerous product sold at GNC.”

Sparling, 22, took the bodybuilding and weight-loss supplement Jack3d just before a 3½-mile run with his new unit in summer 2011. He collapsed, lost consciousness and began foaming at the mouth.

He was pronounced dead several hours later at a nearby hospital.

His parents believe DMAA directly contributed to their son’s death and that it could kill or seriously injure some users even at recommended doses. They sued GNC and USPlabs and created a foundation in their son’s name to educate the public on the dangers of supplements.

Their case is set to be heard in a Texas court in June.

A lawsuit against the companies was also filed by Cola’s mother. The sergeant experienced muscle breakdown and heatstroke in late 2011 after taking a DMAA product. She suffered with complications for more than a month and died while waiting for a liver transplant, according to the court filing.

Both GNC and USPlabs declined to comment on the lawsuits.

They have repeatedly denied DMAA products pose a health risk.

A spokesman for USPlabs referred Stars and Stripes to a Department of Defense safety review two years ago that could not determine DMAA caused four reported soldier deaths but did find the substance might have endangered thousands of troops.

A GNC spokesman issued a statement saying, “GNC fully complies with all federal, state, and local laws and regulations with respect to the sale of dietary supplements, including those governing ingredients.”

MyAchingKnees Comment: Well, there you go. How many articles have to be published about the dangers of toxins or just poor manufacturing control of food grade supplements? With GNC stating that they comply with all law and regulations concerning supplements and ingredients, the logical question is "what laws and regulations might those be?" I am not trying to make light over this latest fiasco concerning off the shelf supplements, as I too was in the Army and the pressure to be as fit and physical as you could be prompted almost everyone I knew to take supplements. I was a GNC customer for years. Until 9 1/2 years ago, when I began to get educated. Not just in the need for supplementation, but the choices one has with quality or choosing the monetary savings you get with non-quality products.

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The Top 10 Things You can Do to Live to 100 Years Old...

These aren't my top 10 things to do to make it too 100, but I wouldn't have even thought about it until I read this article from EatLocalGrown. What are your top 10 longevity tips?

Here are some of the longevity-inducing factors researchers ferreted out from studying this population of centenarians:

1. Sleep in and take naps.

A 2008 study conducted by the University of Athens Medical School and the Harvard School of Public Health studied more than 23,000 Greeks and found that occasional napping was associated with a 12% reduction in the risk of coronary heart disease. But regular napping — at least three days weekly — was associated with a 37% reduction. Zzzz’s, anyone?

2. Stop worrying about being late.

Arrive whenever you get there – and let others do the same. Worrying about when you arrive triggers “fight or flight” stress responses that can reduce your life expectancy.

3. Grow a garden, nurture it, and eat from it.

Eat plants, avoid animal products, consume lots of olive oil, avoid processed foods, and drink wine in the company of good friends. Need inspiration and recipes? Read Kris Carr’s Crazy Sexy Kitchen.

4. Never give up your sense of purpose.

Finding and fulfilling your calling throughout your lifetime can extend your life. In fact, studies have linked early retirement to reduced life expectancy. In Okinawa, another community where many people live to be older than 100, people embrace the notion of ikigai — “the reason for which you wake up in the morning.”

It gets centenarians out of bed and off the sofa so they can make a difference in the community. The Nicoyans in Costa Rica use the term plan de vida to describe a lifelong sense of purpose. Dr. Robert Butler, the first director of the National Institute on Aging, says that being able to define your life meaning adds to your life expectancy.

5. Get it on.

A study of Ikarian men between 65 and 100 found that 80% of them claimed to have sex regularly, and a quarter of that self-reported group said they were doing so with “good duration” and “achievement.” Go dudes! For more proof that sex isn’t just fun, it’s good for your health, read this.

6. Take a placebo at least once per day.

Ikarians take a spoonful of honey every morning. They believe it is their “medicine” and use it for both prevention and treatment of illness and injury. They also regularly consume a homemade tea made of a special blend of herbs they believe extends their lives.

While there may be some health benefit the Ikarians enjoy from the honey and herbs themselves, chances are good that the stress-relieving, relaxation-inducing effects of the positive belief they associate with the honey and tea are more potent medicine than the honey and tea themselves. For more proof that placebos really can heal your body, read this.

7. Walk up 20 hills a day.

To get around the island, Ikarians walk. And it’s hilly where they live. Exercise isn’t something they do at the gym. It’s an enjoyable, built in part of their lifestyle.

8. Cultivate a sense of belonging.

As I wrote in this blog post, finding your tribe, alleviating loneliness, and feeling like part of a community can cut your risk of heart disease in half and extend your life up to 10 years. Be part of a community where you fit in. Ikarians live in multigenerational homes and avoid spending too much time alone. And researchers have proven that being part of a nurturing community is more important to good health than quitting smoking or starting to exercise.

9. Go to the church, temple, or mosque.

Studies show that gathering as part of a spiritual community can extend your life up to 14 years.

10. Surround yourself with people who follow steps 1-9.

The more you surround yourself with people engaged in whole health-inducing behaviors, the more it becomes part of your culture. If, however, you surround yourself with beer-guzzling, obese couch potato loners, it’s easier to become one yourself. When you surround yourself with healthy, inspiring people, you’re way more likely to live to be 100.



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Vitamin B12 for Energy?

George wrote to ask "...my energy levels have been down so after much researching on the internet I saw dozens of articles about how Vitamin B12 helps restore energy levels. Do you think this is true? Would Vitamin B12 help with my knee pain? How much Vitamin B12 should I take a day?"

Good question George.  I have also read many articles on B12 from the internet, ranging from implied claims that B12 helps regain memory loss; helps energy levels especially in older people; enhances immune systems; and even helping with mood swings. Of course claims that supplements help or fix diseases are verboten by the FDA.   

Many sources to include the American Journal for Clinical Nutrition believe that many Americans, possibly over half, are chronically deficient in Vitamin B12. It is my belief that most Americans are deficient in most, it not all, nutrients as the quality of the food supply is much less than it has been and we Americans are eating much more processed foods.

It is also my belief that no single Vitamin is the miracle nutrient. I have warned people for years not to read and believe stories that this Vitamin or that Vitamin treats a certain condition then rush off to buy a bottle of that miracle Vitamin at the local drug store. There are two things wrong with this: 1 - A person needs to receive all nutrients so they can work together synergistically for optimal health, in doses that will do them good, and 2 - Most sources of supplements are from food grade manufacture so the consumer never knows what they are actually getting and if they are also consuming toxins with those supplements.

So to answer your question George: Vitamin B12 is an important nutrient as are all the Vitamins and Minerals; Vitamin B12 in and of itself does not restore memory loss, etc., but works with other Vitamins and Minerals to provide the required nutrients so the body's immune system can function as optimally as it can.

I do not take Vitamin B12 by itself. It is part of the daily supplements I consume. I am getting 200 micro`grams of Vitamin B12 each day which is 3,340% of the FDA's Required Daily Allowance (RDA). These days, only cavemen believe that the RDA is sufficient for optimum health. I believe, as do thousands of people much smarter than me, including biologistsa, scientists, physicians, etc that for optimal health a person must consume much higher doses the Vitamins and Minerals.

As far as Vitamin B12 helping with knee pain,......vitamin B12 is one of many nutrients you must have for the body's immune system to work as efficient as it can and if working properly can minimze oxidative stress and free radical damage which may contribute to joint pain.



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More Vitamin D Information

Andy, who takes daily nutritional supplements, wrote to ask about if his general fatigue could be related to an excessive amount of Vitamin D. He said he takes 800 IU a day. He was worried about a toxic dose. I wrote Andy back and said it is very un-likely that an excess of Vitamin D is causing his fatigue or lack or energy. Much more likely that he is taking considerably less Vitamin D than he needs or that he is consuming low quality, food grade supplements and therefore cannot determine what amount he is really taking. Andy also asked about the benefits of Vitamin D as he had forgotten why he added them to his daily nutritionals.

First of all, the FDA's current recommendation of 600 IU a day of Vitamin D is thought to be too low. Many researchers are now suggesting that 2,000 IU a day may be the minimum amount. I currently take 5,200 IU of Vitamin D each day. Vitamin D is necessary for normal bone mineralization and growth including teeth. Vitamin D assists in the absorption and utilization in the body of phosphorus and calcium. Vitamin K is also important too for bones as Vitamin K helps direct calcium to the bones and not the in soft tissues such as organs or muscles.

I don't know if anyone has figured out what the minimum level for a toxic dose of Vitamin D is, although the Mayo Clinic has published an article stating "taking 50,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity. The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause symptoms such as poor appetite, nausea and vomiting. Weakness, frequent urination and kidney problems also may occur."



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Children's Supplement's May Contain Bad Stuff

This article came out of the Earth We Are One website with the title ' "Top Pharma-Brand Of Children’s Vitamins Contains Aspartame, GMOs, and Other Hazardous Chemicals."

The #1 Children’s Vitamin Brand in the US contains ingredients that most parents would never intentionally expose their children to, so why aren’t more opting for healthier alternatives?

MyAchingKnees Comment: I have talked to many parents about putting their children on a quality daily nutritional supplement. It is incredulous that parents, after knowing the difference between food grade supplements like "Flintstones", and pharamceutical grade suplements, will still opt to put the lower cost supplement into their kids even when the difference may be $10 a month!  Why would a parent want to give their children anything other than the safest product?

Kids vitamins are supposed to be healthy, right? Well then, what’s going on with Flintstones Vitamins, which proudly claims to be “Pediatricians’ #1 Choice”?

MyAchingKnees Comment: Pediatrician's #1 choice?  Probably, but certainly not the highest rated product according to the Comparative Guide to Children's Nutritionals.    

 Produced by the global pharmaceutical corporation Bayer, this wildly successful brand features a shocking list of unhealthy ingredients, including:

Aspartame
Cupric Oxide
Coal tar artificial coloring agents (FD&C Blue #2, Red #40, Yellow #6)
Zinc Oxide
Sorbitol
Ferrous Fumarate
Hydrogenated Oil (Soybean)
GMO Corn starch


On Bayer Health Science’s Flintstones product page designed for healthcare professionals they lead into the product description with the following tidbit of information:

82% of kids aren’t eating all of their veggies1. Without enough vegetables, kids may not be getting all of the nutrients they need.

References: 1. Lorson BA, Melgar-Quinonez HR, Taylor CA. Correlates of fruit and vegetable intakes in US children. J Am Diet Assoc. 2009;109(3):474-478.

The implication? That Flintstones vitamins somehow fill this nutritional void. But let’s look a little closer at some of these presumably healthy ingredients….

ASPARTAME

Aspartame is a synthetic combination of the amino acids aspartic acid and l-phenylalanine, and is known to convert into highly toxic methanol and formaldehyde in the body. Aspartame has been linked to over 40 adverse health effects in the biomedical literature, and has been shown to exhibit both neurotoxicity and carcinogenicity [1] What business does a chemical like this have doing in a children’s vitamin, especially when non-toxic, non-synthetic non-nutritive sweeteners like stevia already exist?

CUPRIC OXIDE

Next, let’s look closer at Cupric Oxide, 2mg of which is included in each serving of Flinstone’s Complete chewable vitamins as a presumably ‘nutritional’ source of ‘copper,’ supplying “100% of the Daily Value (Ages 4+), according to Flintstones Vitamins Web site’s Nutritional Info.[2]

But what is Cupric Oxide? A nutrient or a chemical?

According to the European Union’s Dangerous Substance Directive, one of the main EU laws concerning chemical safety, Cupric Oxide is listed as a Hazardous substance, classified as both “Harmful (XN)” and “Dangerous for the environment” (N). Consider that it has industrial applications as a pigment in ceramics, and as a chemical in the production of rayon fabric and dry cell batteries. In may be technically correct to call it a mineral, but should it be listed as a nutrient in a children’s vitamin? We think not.

COAL TAR ARTIFICIAL COLORING AGENTS

A well-known side effect of using synthetic dyes is attention-deficit hyperactivity disorder. For direct access to study abstracts on this topic view our Food Coloring research page. There is also indication that the neurotoxicity of artificial food coloring agents increase when combined with aspartame,[3] making the combination of ingredients in Flintstones even more concerning.

ZINC OXIDE

Each serving of Flinstones Complete Chewable vitamins contain 12 mg of zinc oxide, which the manufacturer claims delivers 75% of the Daily Value to children 2 & 3 years of age. Widely used as a sun protection factor (SPF) in sunscreens, The EU’s Dangerous Substance Directive classifies it as an environmental Hazard, “Dangerous for the environment (N).” How it can be dangerous to the environment, but not for humans ingesting it, escapes me. One thing is for sure, if one is to ingest supplemental zinc, or market it for use by children, it makes much more sense using a form that is organically bound (i.e. ‘chelated’) to an amino acid like glycine, as it will be more bioavailable and less toxic.

SORBITOL

Sorbitol is a synthetic sugar substitute which is classified as a sugar alcohol. It can be argued that it has no place in the human diet, much less in a child’s. The ingestion of higher amounts have been linked to gastrointestinal disturbances from abdominal pain to more serious conditions such as irritable bowel syndrome.[4]

FERROUS FUMARATE

The one clear warning on the Flinstone’s Web site concerns this chemical. While it is impossible to die from consuming iron from food, e.g. spinach, ferrous fumarate is an industrial mineral and not found in nature as food. In fact, ferrous fumarate is so toxic that accidental overdose of products containing this form is “a leading cause of fatal poisoning in children under 6.” The manufacturer further warns:

Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

HYDROGENATED SOYBEAN OIL

Finding hydrogenated oil in anything marketed to children is absolutely unacceptable. These semi-synthetic fatty acids incorporate into our tissues and have been linked to over a dozen adverse health effects, from coronary artery disease to cancer, violent behavior to fatty liver disease.[5]

GMO CORN STARCH

While it can be argued that the amount of GMO corn starch in this product is negligible, even irrelevant, we disagree. It is important to hold accountable brands that refuse to label their products honestly, especially when they contain ingredients that have been produced through genetic modification. The ‘vitamin C’ listed as ascorbic acid in Flintstones is likely also produced from GMO corn. Let’s remember that Bayer’s Ag-biotech division, Bayer CropScience, poured $381,600 of cash into defeating the proposition 37 GMO labeling bill in California. Parents have a right to protect their children against the well-known dangers of genetically modified foods and the agrichemicals that contaminate them, don’t they? GMO corn starch is GMO, plain and simple. We’d appreciate it if Bayer would label their “vitamins” accordingly.

In summary, Bayer’s Flintstone’s vitamin brand is far from a natural product, and the consumer should be aware of the unintended, adverse health effects that may occur as a result of using it.

1] GreenMedInfo.com, Adverse Health Effects of Aspartame

[2] FlinstonesVitamins.com, FLINSTONES Complete Chewable, Nutritional Info Overview

[3] Karen Lau, W Graham McLean, Dominic P Williams, C Vyvyan Howard. Synergistic interactions between commonly used food additives in a developmental neurotoxicity test. Toxicol Sci. 2006 Mar;90(1):178-87. Epub 2005 Dec 13. PMID: 16352620

[4] GreenMedInfo.com, Sorbitol’s Adverse Health Effects

[5] GreenMedInfo.com, Health Effects of Hydrogenated Oil



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Protect Your Kidneys

This article was published with the title, "10 Deadly Habits That Seriously Damage Your Kidneys" on Real Farmacy and caught my eye as I know several people who developed kidney cancer in the last several years and one person, a young lady, who had a kidney removed and is on dialysis. In each of the kidney cancer friends of mine, the cancer was not detected until the mass or tumor was too big to miss, like the size of a softball. I don't think these people were delinquent in protecting their kidneys - how do you know if you are growing cancer in an organ? - I think toxins, accumulated over a long time were likely responsible. Still, one must do what they can,...take what steps they are comfortable with, in ensuring the best health possible. So, I like these articles which are common sense and offer easy steps to have a healthy lifestyle.

Our kidneys are super important for our health. They filter our blood, produce hormones, absorb minerals, produce urine, eliminate toxins, and neutralize acids. So as one of the most important organs in your body, your kidneys deserve some love. Damage or steady decline of your kidneys can often go unnoticed for years as your kidneys can still do their job with as little as 20% of their capacity.

Therefore kidney diseases are often referred to as “The Silent Diseases”. That’s why it is so important to take care of them before it is too late. Here’s a list of 10 common habits that put a lot of pressure on your kidneys and can cause serious damage over time.

1. Not Drinking Enough Water

Your kidney’s most important function is to filter blood and eliminate toxins and waste materials. When you don’t drink enough plain water during the day toxins and waste material start to accumulate and can cause severe damage to your body.

MyAchingKnees Comment:  The average person needs about one ounce of water for every 2 pounds of body weight each day. If you are more active, you'll need more water.  Here's an idea - replace those soda's with water.  Try this for two weeks and see how you feel. 

2. Too Much Salt In Your Diet

Your body needs sodium or salt to work properly. Most people however consume too much salt which may raise blood pressure and put a lot of stress on the kidneys. As a good rule of thumb, no more than 5 grams of salt should be eaten on a daily basis.

3. Frequently Delaying The Call Of Nature

Many of us ignore the urge to go because they are too busy or want to avoid public bathrooms. Retaining urine on a regular basis increases urine pressure and can lead to kidney failure, kidney stones, and incontinence. So listen to your body when nature calls.

4. Kick The Sugar Habit

Scientific studies show that people who consume 2 or more sugary drinks a day are more likely to have protein in their urine. Having protein in your urine is an early sign your kidneys are not doing their job as they should.

MyAchingKnees Comment:  High Glycemic diets are killing us. I know most people won't or can't replace high glycemic foods with low glycemic foods in total; however any person would be a fool not to reduce some consumption of high glycemic and substitute with low glycemic foods.  

5. Vitamin And Mineral Deficiencies

Eating a clean, whole food diet full of fresh vegetables and fruits is important for your overall health and a good kidney function. Many deficiencies can increase the risk of kidney stones or kidney failure. Vitamin B6 and magnesium, for instance, are super important to reduce the risk of kidney stones.

An estimated 70 to 80 percent of Americans isn’t getting enough magnesium, so there may be a good chance that you are one of them.

MyAchingKnees Comment:  It is likely the majority of Americans aren't getting much of the required nutrients.  Find the best nutritional supplements you can and take them to ensure you are giving your body the nutrients it needs to have a healthy immune system.

6. Too Much Animal Protein

Over consumption of protein, especially red meat, increases the metabolic load on your kidneys. So more protein in your diet means your kidneys have to work harder and this can lead to kidney damage or dysfunction over time.

7. Sleep Deprivation

We have all heard how important it is to get a good night’s rest. Chronic sleep deprivation is linked to many diseases and kidney diseases are also on the list. During the night your body repairs damaged kidney tissue, so give your body the time to heal and repair itself.

8. Coffee Habit

Just as salt, caffeine can raise blood pressure and put extra stress on your kidneys. Over time excessive consumption of coffee can cause damage to your kidneys.

9. Painkiller Abuse

Way too many people take painkillers for their small aches and pains, while there are many all-natural, safe remedies available. Excessive use or painkiller abuse can lead to severe damage of liver and kidneys.

MyAchingKnees Comment:  Even of the shelf Motrin can be bad for you if you use it all the time and in bigger doses. I abused Motrin for over 20 years, and have only taken about 400 mg of it in the last 9 years.  I'll use low doses of Aspirin now, but that's about it.  It you have pain, try and fix it, just don't throw drugs at the symptoms.  

10. Alcohol Consumption

Although there is nothing wrong with enjoying a glass of wine or having a beer once in a while, most of us don’t stop after just one drink. Alcohol is actually a legal toxin that puts a lot of stress on our kidneys and liver.

To stay healthy and avoid kidney issues it is important to eat lots of fresh, whole foods and if you keep the above information in mind and avoid these common habits as much as possible, your kidneys will not be under constant stress and your body will thank you for that.

MyAchingKnees Comment:  Alcohol is a toxin.  Reduce or eliminate your consumption of it.  If you drink hard liquor or beer, maybe you can try replacing it with a quality red wine.  My challenge to you is to try tis for two weeks and see how you feel.  


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Toxic Toothpaste? Hidden dangers in your dental care products

MyAchingKnees comment: In keeping with my health lifestyle focus on maximizing low glycemic foods, minimizing my intake of high glycemic foods, taking quality nutritional supplements, living a physical life and minimizing toxics, I have quit using conventional toothpastes about 8 years ago. If you read the labels on the ingredients and the poison control warnings and you'll understand why. I have not had any cavities since; my dentist tells me that my gums are very healthy looking; and I don't wake up with bad breath.

On the whitening side, I suggest you use a toothpaste that does not use chemical bleaching or whitening, but rather a toothpaste with silica to gently "scrub" the tooth surface to remove surface stains. How much abrasiveness a toothpaste has is measured by the RDA (relative dentin abrasivity). The FDA recommends a toothpaste under 200 RDA and the American Dental Association puts that limit at 250. I use a fluoride free, natural toothpaste with an RDA under 80. 

So do you own research - nothing will convince you of the what you need to do more so than determining that information firsthand.

This is from a Fox News article posted earlier in the month.

There are many options we have in taking care and beautifying our smile these days. The claims can be enticing— promises of whitening, tartar control, cavity control, germ killing, and more. Did you know some of the ingredients in your toothpastes, mouthwash and teeth whiteners can actually be more harmful than beneficial?

There are some controversial ingredients lurking in our oral care products that we should use with caution. The floor of the mouth— the area below the tongue— is very vascular and can act as a quick route of absorption to our bloodstream.

Triclosan is an ingredient in a popular toothpaste that claims to work up to 12 hours to prevent bacterial plaque formation. This ingredient has raised concern because studies have shown it can be an "endocrine disruptor," which can lead to hormonal imbalances such as fertility problems and thyroid problems; it is also linked to antibiotic resistance. Even the Food and Drug Administration (FDA) has expressed concern with this ingredient and Johnson & Johnson is removing it from its soap by 2015.

One ingredient in mouthwash that is more harmful than beneficial is alcohol. One popular brand has a 20 percent concentration of alcohol in its formulation. Alcohol dries out the mouth, making breath worse. Plus, it makes you more prone to cavities since the natural protection of saliva is reduced. There have also been some links between alcohol and cancer of the mouth.

There are plenty of good mouth rinses on the market that are alcohol free. Choose one with zinc that will fight bad breath at the source.

Carbamide peroxide is found in whitening pastes, gels and rinses. The byproduct of carbamide peroxide is urea, which turns into ammonia. This is not to be confused with hydrogen peroxide, which is safe to use in moderation. Hydrogen peroxide breaks down into oxygen and water and is a better choice since it also works faster.

Whitening toothpaste can be a confusing product. When one hears "whitening" they think of "bleaching" the teeth and having deep stains inside the tooth being removed to reveal a whiter smile. If you look at the back of a "whitening " paste it will say "removes surface stains.” That means it’s only removing the top layer of stain on the outer enamel and not effectively whitening the inside of the tooth. This is accomplished by using heavy abrasives to scratch away the stains on the enamel surface, which can wear away your tooth surface and cause sensitivity. Enamel does not grow back. If you want a real whitening toothpaste you need a professional strength hydrogen peroxide gel in a separate tube which you add to your regular paste each time you brush. This will effectively whitening your teeth— from the inside out.

Please make sure you brush twice a day, rinse and floss. Visiting your dentist twice a year is also recommended to keep your mouth healthy.



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11 Serious Lack of Vitamin D Warning Signs

It's pretty much common knowledge that a person can't get enough Vitamin D from the Sun....even in the summer months. Plus sun bathing for Vitamin D has side effects like skin cancer. I was never a sun bather, but yet had three basil cell spots, about the size of nickels, cut out of my back. I am posting the article below, from Answers.com, as it lists symptoms of Vitamin D deficiency which should be on people's minds. This article does not discuss the daily amount of Vitamin D a person should receive (see my comment at bottom).

Bone Pain.
Shunning the sun and being lactose intolerant can leave you with a deficiency of Vitamin D. This can lead to bone pain. According to the National Institute of Health, this subtle symptom it can be a serious sign of a lack of Vitamin D.

MyAchingKnees comment: Vitamin D is necessary for calcium absorption to enable normal mineralization for bone repair and growth.

Muscle Weakness.
Muscle weakness is usually caused by a Vitamin D deficiency. Muscles have Vitamin D receptors. They must have a constant supply of Vitamin D to function. If your body has a deficiency of Vitamin D your muscles will have trouble functioning as stated by the National Institutes of Health.

Psoriasis.
Although psoriasis is not always caused by a lack of Vitamin D, it's used in treatment. The Mayo Clinic claims that if you have a lack of the Vitamin D it will be harder for your body to defend itself against psoriasis.

Tiredness.
Vitamin D is one of the necessary vitamins for your body to create energy. Without it you can end up feeling tired most of the day. This will make it hard for you to get around or even get to work. You should consult your doctor if you have constant feelings of tiredness.

Depression.
According to the Vitamin D Council, this essential nutrient helps your brain's neurotransmitters produce the fluid serotonin. This produces our feelings of happiness. Studies have linked low levels of Vitamin D with episodes of depression. Especially during the winter months, because of the lack of sun during that time of year.

Sweaty Head.
Years ago doctors used to ask new mothers if their heads were sweating more than normal. NDHealthFacts claims that the reason for this is because it is a tell-tale sign of a lack of Vitamin D is a sweaty head.

Constant Respiratory Problems.
Studies show that Vitamin D may help defend against respiratory illness. This is especially true in children. Cardiovascular Disease.

Articles published by the National Institutes of Health have shown that deficiencies in Vitamin D can lead to congestive heart failure. Make sure your body maintains the proper amounts to guard against the risk. Home tests are available to check if have a lack of Vitamin D.

Hypertension.
Harvard University conducted a study on women. The study showed that women with low levels of Vitamin D have a 67 percent increased risk of hypertension. If you suffer from anxiety you may want to consider purchasing Vitamin D supplements and adding them to your daily routine.

Chronic Infections.
The Mayo Clinic has advised that Vitamin D is crucial to our body's health. It is a necessary vitamin in helping our body fight infections. If you notice you or your child is prone to getting infections, you might want to ask your doctor to give you a Vitamin D blood test.

MyAchingKnees comment: So how much Vitamin D andn what type do you need? Vitamin D supplements are available in two forms, D2 (ergocalciferol) and D3 (cholecalciferol). They are basically the same. The USDA recommends that a person 1 year old to 70 years old receive 600 IU per day and a person over 70 receive 800 IU aa day. Many researchers in Nutritional Medicine believe that these doses are way too low. As evident by my wife working outside much of each day and taking a supplement of 1,000 IU of Vitamin D. Her blood serum test for Vitamin D revealed a slight deficiency which was corrected by adding more Vitamin D to her supplement intake. The nutritional scientists I follow now say that 2,000 IU is pretty minimum for most people. I take 2,000 IU per day in my base supplments and add an optimizer that includes another 2,000 IU of Vitamin D3 (taken twice a day) for a total of 6,000 IU per day. The Vitamin D optimizer only adds about $0.40 per day to my cost and I feel it's well worth it.

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Is this Supplement Company a scam?

Jeremy wrote in to MyAchingKnees and asked these questions: "My wife's sister is trying to get me and my wife to take Herbalife supplements. I am getting the whole healthy thing as I get older and now have kids to worry about, But isn't Herbalife a scam? I thought I read or heard about it being just a scam recently."

Hey Jeremy, most likely what you heard about some guy,  who is some sort of investor or fund manager, making claims about Herbalife being a pyramid scheme. While I am not making claims against  this guy (whose name I will not publish), but in the past other people had made negative claims attacking other companies which were made in order to drop their stock prices so these people can buy stock shares cheaper, and then later re-sell at a profit once the scare if over and the stock goes back up to it's normal or pre-attack prices.

While I do not use Herbalife product as they are pretty low rated, the Company and the way they market/sell their products is a legitimate method of business called direct sales using independent sales people. This is the same business model as Avon, Mary Kay and other well known names. In fact, most of these products would be more expensive if the manufacturer used conventional routes for marketing such as national advertising, wholesale and retail distributors chains, and the requisite  shipping and storage related costs.

While Herbalife products are not manufactured in a process that guarantees purity, potency or lack of toxins, they do offer a satisfaction or money back guarantee. I know people who take Herbalife products and I believe them to be as safe as any other food grade GMP manufactured product.

According to the Comparative Guide to Nutritional Supplements, 3rd edition, by Lyle MacWilliam, BSc, MSc, FP, the only Herbalife product among the daily multi-nutritionals listed that I could find rated that was rated, was Formula 2, which received a score of 14.8 out of a possible 100.    Pretty low in anyone's book.  But do your own research as there are a couple updates available to MacWilliam's Comparative Guide.  Again, I think Herbalife products are likely safe, you could however do much better, but your original question if this is a scam is simple - no, Herbalife is not a scam or some pyramid scheme or anything of the sort other than a Nutritional supplement company using the direct sales - networking marketing business model.

Like I always say "Let the Buyer Beware". Good luck Jeremy and I am glad you are thinking of your children's health as well as your own. Children in today's world face more challenges that ever before with processed, high glycemic and GMO foods and the inherent lack of nutrients available in these foods, not to mention the highly toxic environment they are exposed to often on a daily basis.

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Eating to Lower Your Cholesterol

While it is old news that certain foods help us control high cholesterol, I am posting this article for the shock value as it states that 33.5 percent of the American population suffers from high LDL cholesterol,.....enroute to heart attacks and diabetes, whichever comes first.

This article from Natural News is short, sweet and accurate.

Four foods proven to lower cholesterol and protect the heart

According to the Centers for Disease Control and Prevention, 71 million Americans, or 33.5 percent of the total population, suffer from high LDL cholesterol. Only one in three of these individuals has their condition under control, while less than half of them choose to treat it at all. Moreover, the average total cholesterol for adult Americans is around 200 mg/dL, which is borderline high risk. We are, in short, at greater risk of heart disease than ever before. Though doctors love to throw statins and other drugs at people with high cholesterol, an improvement in diet is a far safer and more effective long-term solution to the problem. Most whole foods are likely to reduce LDL and total cholesterol to some degree, but the foods listed below are especially effective in this regard.

Oatmeal

Few foods can beat oatmeal at reducing cholesterol. This traditional breakfast food is packed with soluble fiber which, according to an extensive 19-year study published in the Archives of Internal Medicine, can lower cholesterol and the risk of coronary heart disease. Moreover, oatmeal is rich in a specific kind of soluble fiber called beta-glucan that is particularly good at blocking our bodies' ability to absorb cholesterol.

Organic, unsweetened oatmeal is easy to purchase online or in health food stores and is best consumed in the morning with milk. Adding some fruit to the oats, such as bananas or strawberries, will boost its fiber content further.

Avocados

Avocados are one of the best fruits to consume for treating high cholesterol. Firstly, they're packed with oleic acid, a monounsaturated fat which, as a study in the Journal of Lipid Research proved, can inhibit the synthesis of cholesterol and lipids in human cells. Secondly, they're also rich in a plant chemical called beta-sitosterol, which suppresses cholesterol absorption in the intestine.

Though avocados are usually eaten on their own, they're known to increase the absorption of disease-fighting antioxidants found in fruits and vegetables. Therefore, adding them to salads and other meals is a great way to boost nutrient intake.

Fish

Fish has always been regarded as good for the heart, and we now understand why: Its high levels of omega-3 fatty acids are proven to lower blood pressure, reduce the risk of blood clots and decrease total and LDL cholesterol. Fish is so beneficial for the cardiovascular system, in fact, that the American Heart Association recommends eating at least two servings of it per week.

The fish richest in omega-3 acids (including EPA and DHA) are salmon, mackerel, tuna, trout, sardines and herring. For obvious reasons, it's best to avoid fish from the Pacific Ocean these days.

Walnuts

Though they are best-known for improving brain function, walnuts also excel at lowering cholesterol. A review published in The Journal of Nutrition in April 2014, for instance, showed that these hard-shelled nuts could "decrease low density lipoprotein cholesterol (by ~9-16%) and blood pressure (diastolic blood pressure by ~2-3 mm Hg), 2 major risk factors for [cardiovascular disease]."

The cholesterol-lowering properties of walnuts are mostly attributed to their high concentrations of polyunsaturated fatty acids, such as alpha-linolenic acid, which can lower cholesterol and triglycerides in the bloodstream.

Other nuts rich in beneficial, cholesterol-lowering fats include almonds, hazelnuts, pistachios, pine nuts and pecans. Like all fruits, nuts are best eaten raw for maximum benefits.

MyAchingKnees comment: I have no doubt that lowering your cholesterol can be done by changing how you eat and/or by ensuring your get your daily nutrients through supplementation.  Nine years ago, when I was much more physically active, my cholesterol level was 210.   Today it is routinely 150 to 160.  I would think that before people consent to taking prescription drugs to lower their cholesterol, and take a chance on incurring all those side effects, that these people would try a less invasive way to more naturally lower their cholesterol.       

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Why Extreme Diets are Fundamentally Flawed

While I have a different opinion on why extreme diets are fundamentally flawed, I am posting this article taken from Shine and written by Redbook to get people to thinking. I cannot help but believe that these diets are flawed because they provide the required nutrients people need; they don't make people healthier; they are not lifestyle changers.

Why Extreme Diets are Fundamentally Flawed, By Redbook|Team Mom


I spend a lot of time looking into claims about the best way to eat--in part because it's my job to cover health, but also because it's very much a personal obsession. I know I'm not alone--trying to look and feel our best is a major focus for loads of American women. While it's fascinating to grill experts on why their gluten-free/Paleo/whole-foods diets reign supreme, I'm a skeptic. That's why I found myself so interested in Matt Fitzgerald's new book, Diet Cults, which explores how certain ways of eating can create the same cultish tendencies as fanatic religious sects, especially as the "diet wars" move online. "Social media platforms allow everyone to participate in promoting and defending their favorite diet and attacking others," he says. If you've ever wanted a reason to stop blaming yourself for why these doctrines haven't worked for you, Fitzgerald boils it down.

"What makes every diet cult part of the same phenomenon is the idea that there's one true way," says Fitzgerald. "But the science just doesn't prove that." In fact, if you look at history--from the kosher diets of the ancient Jews to the rice-centric ones of Confucian China to the high-fat Mediterranean ones of Cretans--it's evident there are many ways someone can eat for optimal health. Here's where a few of these "healthy eating" doctrines run into trouble.

Paleo

According to Fitzgerald, there are three major problems with eating like a caveman. To start, it's based on an outdated model of evolution that presumes our bodies can't adapt quickly. But we now know that the human gut can evolve from one day to the next--leaving little reason to presume we have to eat like we may have millions of years ago. And the word "may" is key. New evidence shows that our ancestors ate grasses and sedges (grain-like plants) as much as 3 million years ago. "We're here in 2014, and Paleo doctrine doesn't stand up to the fact that overall health outcomes from eating whole grains are positive," says Fitzgerald. "Our history is irrelevant if we now know that they're good for us."

Atkins

The low-carb frenzy may have peaked in the early aughts, but with the renewed push for Paleo and update of its disciples, like South Beach, the idea remains that to lose weight, we should cut out grains, starchy vegetables, and fruit. "The carbohydrate hypothesis of obesity never gained much traction in the mainstream scientific nutrition community," says Fitzgerald. "For example, research has found that higher-carb foods keep you full, so you eat less, suggesting the idea that blood sugar spikes leave you reaching for more food is false." While it's certainly smart to stay away from refined, processed, or white grains, whole grains have myriad heath benefits.

Raw food

"The raw food movement, like so many diet cults, thinks in absolute terms," says Fitzgerald. "There's the idea that processing foods is always bad, and nothing could be further from the truth." Cooking food greatly increases its usable energy, which is why the development of the human brain correlates with our beginning to use fire about 1 million years ago. And our bodies need cooked food too. A German study classified one third of people who ate purely raw diets as undernourished, and 60 percent of women either stopped menstruating or menstruated irregularly. "We've come up with bad ways of processing foods--like adding trans fats--but you have to consider it on a case-by-case basis," adds Fitzgerald.

Avoiding all pleasures

I like to say that a life without chocolate is no life at all, and science agrees. Japanese researchers studied 80,000 adults over 12 years and found that those who reported experiencing the least enjoyment in life were almost twice as likely to die of heart attack or stroke than those who experienced the most delight. "Any source of pleasure--it's been shown that laughing and spending times with friends is healthful--helps your body," says Fitzgerald. "Taking pleasure from food belongs on that list."

Fasting

There's actually lots of evidence that intermittent fasting can be good for you. For example, Greek Orthodox people on the island of Crete fast for roughly half of the year and they have excellent health outcomes. However, skipping meals--even if you replace them with green juice--can quickly become a means of masking serious food issues. "While juice-fasters often report feeling great during and after the experience, that feeling may be nothing more than the same sense of self-control that other fasters enjoy," writes Fitzgerald. He believes--and I'm inclined to agree--that healthy eating patterns are far more sustainable when they conform to cultural norms. So if your five-day juice fast means five days of no dinners with friends, no wine with you husband, and no coffee with colleagues, it may be more hurtful than helpful.

Gluten-free

Gluten-intolerance and Celiac weren't on anyone's radar 20 years ago, but today, it's difficult to go out to dinner without someone announcing that no, they would not like you to pass the breadbasket. Some attribute this to the rise of genetically modified corn and food processing, but that hypothesis becomes less feasible when considered in a broader context. "Celiac disease is one of 72 auto-immune disorders, the rates of which all are rising simultaneously," says Fitzgerald. "It's extremely unlikely that the gluten is the culprit for every one of them. I throw out the hypothesis that they're all tied together by our skyrocketing stress levels, since stress may interact with the genes that predispose a person to a disease in a way that 'activates' it." What's more, a recent study published in Nutrition in Clinical Practice found that 94 percent of people who self-report as gluten-intolerant are women, providing strong evidence that going gluten-free is being used to exert potentially orthorexic behavior.

So what's the solution?

Fitzgerald calls it "agnostic healthy eating," and no, it's not another diet cult. "This is a set of basic parameters that breaks down food types using a combination of common sense and science," says Fitzgerald. And unlike a diet that tells you exactly what to eat, agnostic healthy eating takes into account that your food-related wants and needs may evolve throughout your life. It simply breaks down what to eat the most and the least of in descending order with no rules for portion size, instead trusting your body to guide you:

1. Vegetables
2. Fruits
3. Nuts, seeds, and healthy oils
4. High-quality meats and seafood
5. Whole grains
6. Dairy
7. Refined grains
8. Low-quality meats and seafood
9. Sweets
10. Fried foods

From there, it's up to you: What makes you feel good? What fuels you? What satisfies your taste buds? "Choose happiness," writes Fitzgerald. "As long as the happier way of eating stays within the rules of agnostic healthy eating, you will come out ahead."



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Fish Oil Boosts Brain Power

This article was posted recently on Yahoo! Health. I am a believer in taking a Omega 3 supplement. I believe the benefits are that Omega 3's it helps support lower cholesterol levels and balance Omega 6 to Omega 3 ratios which if wide, say higher than a 2:1 ratio, can manifest itself as joint pain. The common western diet can extend the Omega 6 to 3 ratio up to 20:1 or higher!

And as I have written over the years, that there is very good antidotal reports on parents placing ADD/ADHD children on a quality daily multi-mineral, multi-vitamin and a Omega 3 supplement and seeing ADD/ADHD symptoms reduced. This is thought, in part, to be due to cellular energy transfer in the brain and this is supported by the article below that concludes that Omega 3's support cognitive function.

Fish Oil Boosts Brain Power

Fish oil is touted as a magical potion that boosts fertility, heart health, and weight loss and promotes a clear complexion, while lessening the effects of depression, ulcers, diabetes and many more conditions. But there’s another benefit to these glossy little capsules: They may prevent Alzheimer’s disease.

A new study of 819 people published in the journal Alzheimer’s & Dementia found that taking fish oil supplements on a daily basis is associated with a significant decrease in cognitive decline (as measured by the Alzheimer’s Disease Assessment Scale and the Mini Mental State Exam) and brain atrophy — important findings in light of statistics that show that one person per minute is diagnosed with Alzheimer’s disease.

“We found that fish oil use was associated with better performance on standard tests of memory and thinking abilities over time, compared to those who didn’t take supplements,” lead study author Lori Daiello, a research scientist at the Alzheimer’s Disease and Memory Disorders Center at Rhode Island Hospital, tells Yahoo Health. “They also experienced less brain shrinkage in areas of the brain important for healthy cognitive aging — the cerebral cortex and hippocampus, the portion of the brain responsible for forming and retaining memories.”

For this study, researchers analyzed information from neuropsychological tests and MRI brain imaging performed at regular intervals for up to four years during the Alzheimer’s disease Neuroimaging Initiative, a longitudinal study of brain aging and Alzheimer’s Disease. The population consisted of a group of older adults with varying degrees of cognitive capability: normal cognitive function, mild cognitive impairment, and Alzheimer’s disease. The benefit of fish oil appeared strongest in the group with normal cognitive functioning. “Retrospective studies cannot establish cause and effect, so we can’t make a global recommendation that everyone should start taking fish oil supplements. But the findings highlight the need for additional research on the effects of longterm fish oil use on brain health in later life,” says Daiello.

The main ingredient in fish oil is DHA, omega-3 fatty acids found in cold-water fatty fish such as salmon, swordfish, trout, yellowfin tuna, mackerel, and more. (Non fish-lovers can find it in eggs, milk, and algae-derived supplements). According to Daiello, there is no definitive evidence that eating fish daily is better than taking fish-oil supplements. But some people dislike the fishy breath that lingers after taking the supplements. “In that case, you could always store the capsules in the freezer, which seems to diminish the scent,” suggests Daiello. (Though the study did not address the dosage of daily fish oil to take, the World Health Organization recommends a daily EPA and DHA intake of 0.3 to 0.5 grams and a daily ALA intake of 0.8 to 1.1 grams.)

And while the effects of fish oil have been well-documented, they also carry a “buyer beware” element. One study, conducted by a testing company called LabDoor, found that what’s advertised on the label of many supplements may not live up to their promise of what’s advertised on the labels. When the company analyzed 30 top-selling brands, they found that six products exaggerated the amount of omega-3 on their labels by 30 percent. And at least a dozen products contained DHA levels that were 14 percent less than advertised. “Mislabeling is a big problem because the FDA considers fish oil supplements food, not drugs, so they aren’t regulated,” says Daiello. “So it’s tough to verify the purity of what you buy.”

To select the best supplement, talk to your doctor, who may be able to recommend a pill that’s right for your needs. Or join a subscription-based website such as Consumer Lab, which regularly tests vitamins and supplements.

MyAchingKnees comment: The above paragraph, concerning the "buyer beware" notice is highlights the problems with buying off the shelf or otherwise "food grade" products whose label claims as well as purity cannot be guaranteed. This is very important for fish oil supplements as they are thought to have a higher chance of toxins.

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