Dr. Steve Chaney, Author at Health Tips From The Professor

Emergency Treatment For Calf Cramps

October 17, 2017 by Dr. Steve Chaney

To Stretch or Not To Stretch

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

A calf cramp is caused by several different conditions, such as dehydration and mineral deficiency. These each need to be addressed to prevent future calf cramps, but when your calf spasms wake you with a jolt at night or send you crashing to the ground in agony, you need a solution NOW!

And, stretching is definitely NOT the first thing to do.

Emergency Treatment for Calf Cramps

A muscle always contracts 100% before releasing. Once started, a calf cramp will not partially contract and then reverse because you stretch, as it may cause the muscle fibers to tear, which will cause pain to be felt for days afterward.

As a result, it is most beneficial to help your muscle complete the painful contraction before you try to stretch it. It sounds counter-intuitive, but it cuts the time of the calf cramp down, and enables you to start flushing out the toxins that formed during the sudden spasm.

Your muscle will be all knotted up, screaming in pain, so it’s good to practice this self-treatment when you are not having a calf cramp.

Grab your calf muscles as shown in this picture. Hold it tightly, and then as hard as you can, push your two hands together.

The intention is to help the muscle complete the contraction as quickly as possible. During an actual calf cramp it won’t be as “neat” as the picture shows, but anything you can do to shorten the muscle fibers will hasten the completion of the spasm.

Follow These Steps To Release Your Calf Cramps

Hold your hands and continue pushing the muscle together until you can begin to breathe normally again. Continue holding it another 30 seconds, bringing in as much oxygen as possible with slow, deep, breathing.
Release your hands and keep breathing deeply.
Repeat #1. This time it won’t hurt, but you are helping any last muscle fibers to complete the contraction before you move to release the spasm.
Begin to squeeze your entire calf as if you were squeezing water out of a thick towel. Move from the top of your calf and go down toward your ankle. This will feel good, so do it for as long as you can.
It is now safe to stretch your calf muscle because the cramp has completed and you have flushed out the toxins. Stretch slowly, and don’t go past the point of “feels so good”. You don’t want to overstretch.

This calf cramps emergency treatment has been proven successful by endurance athletes who have written to me saying how they could continue their race (or training) without any further pain.

This is a very important tip to share with all athletes. Please tell your friends on Facebook and Twitter, it helps athletes prevent injury and pain.

Wishing you well,

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

Do Vegetarians Live Longer?

October 10, 2017 by Dr. Steve Chaney

What Are The Health Benefits Of A Vegetarian Diet?

Author: Dr. Stephen Chaney

“Vegetarians don’t live longer, it just seems that way.” Many of you have probably heard that joke, but is it true? Are vegetarians healthier? Do vegetarians live longer? Is meat going to kill you? Let’s take a deep dive into the pros and cons of vegetarianism.

What Is Vegetarianism?

Vegetarianism encompasses a wide range of diets. At one extreme is the vegan diet. Vegans eat only plant derived foods. They don’t eat fish, meat, milk, eggs, or honey. It also goes without saying they eat only whole foods (whole grains, plant proteins, and fruits & vegetables) and avoid things like sodas, sugary foods, junk foods, and convenience foods. The most extreme form of veganism, popularized by such recent movies as “Eating You Alive” and “What the Health,” also eliminates all oils. This keeps fat at <10% of total calories.

To avoid confusion, I will refer to this as a “very low fat vegan diet.” I will use the term “vegan diet” to refer to the more common veganism that includes vegetable oils in the diet. The vegan diet is still 100% plant based. It is also still relatively low in fat, generally in the 20-30% range. Since the fat comes from plants, it is predominantly the healthy monounsaturated and polyunsaturated fats.

Lacto-ovo vegetarians add low fat dairy foods and eggs to a plant based diet. The Ornish diet is a modified lacto-ovo vegetarian diet that also eliminates all oils and keeps fat at <10% of calories. Pesco-vegetarians add fish to a plant based diet, and semi-vegetarians add limited amounts of meat to a plant based diet.

Can Vegetarian Diets Reverse Atherosclerosis?

Let me start with studies on the very low fat vegan and Ornish diets. In addition to the diet, both programs emphasize regular exercise and stress reduction practices. Adherents to both plans generally achieve a serum total cholesterol of 150 or less. The Ornish diet and lifestyle program was designed to reduce the risk of cardiovascular disease, and it has been very well studied from that perspective. In studies of patients with severe atherosclerosis (clogged arteries) for periods of up to 5 years, the Ornish program results in a significant reduction in the degree of atherosclerosis (unclogs the arteries), inflammation, cardiac events (heart attack, stroke, etc.), and cardiac deaths (H.S. Dod et al, American Journal of Cardiology, 105: 362-367, 2010 ). Studies with the very low fat vegan diet are more limited, but suggest that it also reverses atherosclerosis and reduces cardiac deaths (C.B. Esselstyn et al, Journal of Family Practice, 63: 356-364, 2014 ).

Before moving on to other forms of vegetarianism, let me make the point that these are the only diets that have been shown to actually reverse atherosclerosis. That is a big deal.

The Seventh-Day Adventist Studies

Perhaps the largest group of studies on the health effects of vegetarians has been conducted on the Seventh-day Adventist population located in Southern California. Seventh-day Adventists believe that “God calls us to care for our bodies, treating them with the respect a divine creation deserves.” The Adventist church advocates a vegan diet consisting of legumes, whole grains, nuts, fruits, and vegetables. However, it allows personal choice, so a significant number of Adventists choose lacto-ovo vegetarian, pesco-vegetarian, or semi-vegetarian diets.

That diversity has not only allowed studies of the Adventist population to not only compare a vegetarian diet to the standard American diet of the non-Adventist population living in the same area, but also to compare the various forms of vegetarian diets. There are dozens of published studies and several reviews on this topic. I will cite only the most recent review here (L.T. Le and J. Sabate, Nutrients, 6: 2131-2147, 2014 ), but I will provide a complete list in my upcoming book.

This and other reviews have concluded that vegetarians weigh less, have less inflammation, have lower cholesterol levels and have lower risk of diabetes, heart disease, and hypertension than non-vegetarians. When we compare the various forms of vegetarianism, vegan diets appear to offer somewhat greater protection against obesity, hypertension, diabetes, and cardiovascular mortality than lacto-ovo and semi-vegetarian diets. The health benefits of vegetarian diets also seem to be somewhat greater for men than for women. One might speculate that might be because the average American male has a worse diet than the average American female. So, when men adopt a vegetarian diet, it may represent a greater improvement.

The reviews also looked at the nutritional adequacy of vegetarian diets. Vegetarian diets in general are very rich in antioxidants, most B vitamins, and polyphenols. Nutrients of concern for vegan diets are vitamin B12, vitamin D, calcium, iron, zinc, and long chain omega-3 fatty acids. Of those, vitamin B12 and long-chain omega-3 fatty acids are the ones most likely to require supplementation. Adequate levels of the other nutrients can be achieved by a well-designed vegan diet.

I would add protein to the list. Don’t misunderstand me. It is possible to get adequate protein on a vegetarian diet that includes beans and other legumes as a protein source. However, vegan advocates have been telling people they get all the protein they need from broccoli and other vegetables. That is incredibly bad advice, especially for seniors who are likely to suffer from sarcopenia (age related loss of muscle mass). Broccoli only provides 3 grams of protein per serving. You would need 15 servings to meet the protein RDA for women and almost 19 servings for men. Unfortunately, I often run across seniors who think they are getting all the protein they need from green salads and steamed vegetables. The bad advice from vegan advocates may be condemning them to unnecessary frailty in their old age.

What about the health claims of the low carbohydrate diets? Most of those “health benefits” are inferred from changes in blood parameters that occur over the first few weeks or months someone adopts those diets. There are no long-term data showing that low carbohydrate diets reduce the prevalence of diabetes, heart disease or cancer. Moreover, the few studies that compare low carbohydrate and vegetarian diets suggest the vegetarian diet is superior. For example, a recent study (M. Miller et al, Journal of the American Dietetic Association, 109: 713-717, 2009 ) compared the Atkins diet (the granddaddy of the low carb diets) with the Ornish diet. People on the low-fat Ornish diet had significantly lower LDL-cholesterol, apoB, and C-reactive protein (a marker of inflammation) and had better arterial function than people on the high fat Atkins diet.

Do Vegetarians Live Longer?

What about the original question. Do vegetarians live longer? The answer isn’t clear. The Adventist Health Studies have reported that Adventist men live 6-7 years longer and Adventist women live ~4 years longer than their non-Adventist neighbors. However, the Adventist population may have other characteristics that contribute to their longevity. I will cover that in the section on “Blue Zones” in my upcoming book. In contrast, a very recent Australian study(S. Mihrshahi et al, Preventive Medicine, 97: 1-7, 2017 ) concluded that all-cause mortality was virtually identical for vegetarians and non-vegetarians. However, the authors of this study speculated that vegetarians in Australia have become less healthy in recent years because they are now consuming more high-sugar, processed “vegetarian” foods. Remember what I said about “Big Food Inc.” not being your friend.

What Does This Mean For You?

There are a few simple take-home messages from the research on the various forms of a vegetarian diet:

The Ornish diet and the very low fat vegan diet are the only diets shown to reverse atherosclerosis. If you have serious heart disease and would like to minimize your reliance on drugs and surgery, you should consider them. You will, of course, want to let your doctor know what you are doing.
Vegetarians are leaner and significantly healthier than non-vegetarians.
Vegans are slightly healthier than lacto-ovo and semi-vegetarians, but even vegetarians who include some dairy, eggs & meat in a primarily plant-based diet are much healthier than most Americans.
Vegetarians may not live longer, but they do live healthier longer.

There are also several subtle, but equally important, implications from these studies:

You can forget the claims you must be a vegan purist to obtain any health benefits from vegetarianism.If you watch movies like “Eating You Alive” or “What the Health”, you are led to believe you will suffer terrible health consequences if you add any dairy, eggs, or meat to a vegan diet. In fact, the evidence for reversing atherosclerosis is stronger for the Ornish diet, which is a lacto-ovo-vegetarian diet, than it is for a pure vegan diet. For several other health outcomes, the vegan diet is slightly more effective, but both lacto-ovo-vegetarian and semi-vegetarian diets are much healthier than the standard American diet.
Vegetarian diets are whole food diets.If you start adding in processed and convenience foods, even if they are labeled “vegan,” you are likely to lose all the health benefits of a vegetarian diet.
You can forget claims that you get all the protein you need from vegetables like broccoli. That is incredibly bad advice which is likely to condemn seniors to unnecessary frailty in old age.
You can forget the claims that you must avoid carbs at all costs. The proponents of the low carb diets will tell you that recommendations to limit fat are based on a lie. They tell you that fat is good for you and carbs will cause you to gain weight, increase inflammation, and increase your risk of diabetes, heart disease, and cancer. You are told to avoid grains and any other foods containing carbohydrate, including some fruits and vegetables. The “danger” of carbohydrates is only true for the refined grains, sugary sodas and junk foods in the standard American diet. Vegetarian diets emphasize whole grains, fruits and vegetables. They are high in carbohydrate and low in fat, and they reduce weight, inflammation, diabetes, heart disease, and some cancers.
You can forget most claims of weight loss. Most low carb diets tout rapid initial weight loss. Unfortunately, most of that weight comes back a year or two later. Only vegetarian diets are associated with lower weight over a period of many years.

In summary, a pure vegan diet is probably the healthiest form of vegetarianism, but it is difficult to follow. Vegetarian diets that are primarily plant based, but contain small amounts of dairy, eggs, or meat are also very healthy, and may be easier for the average American to follow.

The Bottom Line

Vegetarianism encompasses a wide range of diets. The standard vegan diet is entirely plant-based. There is a very low fat version of the vegan diet that also eliminates all oils. Lacto-ovo-vegetarian diets include some dairy and eggs. Semi-vegetarian diets include some meat. The Ornish diet is a very low fat version of the lacto-ovo-vegetarian diet.

There are a few simple take-home messages from the research on the various forms of a vegetarian diet:

The Ornish diet and the very low fat vegan diet are the only diets shown to reverse atherosclerosis.
Vegetarians are leaner and significantly healthier than non-vegetarians.
Vegans are slightly healthier than lacto-ovo– and semi-vegetarians, but even vegetarians who include some dairy, eggs & meat in a primarily plant-based diet are much healthier than most Americans.
In a head to head comparison, the Ornish diet was significantly healthier than the Atkins diet.
Vegetarians may not live longer, but they do live healthier longer.

There are also several subtle, but equally important, implications from these studies:

You can forget the claims you must be a vegan purist to obtain any health benefits from vegetarianism. Primarily plant-based diets with small amounts of dairy, eggs or meat are also very healthy.
Vegetarian diets are whole food diets. If you start adding in processed and convenience foods, even if they are labeled “vegan,” you are likely to lose all the health benefits of a vegetarian diet.
You can forget claims that you get all the protein you need from vegetables like broccoli. That is incredibly bad advice which is likely to condemn seniors to unnecessary frailty in old age.
You can forget the claims that you must avoid carbs at all costs. That is only true for the refined grains, sugary sodas and junk foods in the standard American diet. Vegetarian diets are high in carbohydrate, low in fat, and very healthy.
You can forget most claims of weight loss. Only vegetarian diets are associated with lower weight over a period of many years.

For more details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Does Folic Acid During Pregnancy Reduce Autism Risk From Pesticide Exposure?

October 3, 2017 by Dr. Steve Chaney

The Role Of Optimal Nutrition In Prenatal Health

Author: Dr. Stephen Chaney

There is no question autism rates are skyrocketing. The prevalence of autism in young children has increased 2-fold since 2000, 4-fold since 1996, and as much as 13-fold since 1980. A large part of that increase is simply due to changes in the diagnostic criteria for autism, but there are probably biological and environmental factors involved as well.

The increase in autism has been blamed on vaccinations, cell phones, and GMO foods, but those theories have largely been debunked (I’m not sure anyone really believed that cell phone use by the parents could cause autism in their children).

Does folic acid during pregnancy reduce autism risk from pesticide exposure?

The recent claim that glyphosate exposure may cause autism has proven to be controversial, but that is just the “tip of the iceberg.” Numerous recent studies have suggested that pesticide exposure during conception and pregnancy may increase the risk of autism in the children. This is at least a plausible hypothesis. Most pesticides are neurotoxins, and animal studies have shown that pesticide exposure during conception and pregnancy can affect neurological development in the offspring.

This is a “bad news – good news” situation. The bad news is we live in an increasingly polluted world and some exposure to pesticides is inevitable. We can reduce pesticide exposure in the food we eat by choosing organic, but even organically-grown produce contains some pesticides . Even worse, a recent study found 217 neurotoxic chemicals in the umbilical cord blood of newborn babies.

The good news is optimal nutrition during conception and pregnancy may reduce the risk of autism. In a previous study (R.J. Schmidt et al, Epidemiology, 22: 476-485, 2011 q), the authors showed that for mothers with a MTHFR gene defect, a prenatal supplement providing 400 ug of folic acid per day was associated with a 4.5-fold decreased risk of giving birth to a child with autism. That lead them to ask whether optimum folic acid status could reduce the effect of pesticides on autism risk.

[Note: I am not sharing this study with you because it is definitive. It is not. Further studies will be required to confirm these results. I am sharing it with you because, if true, it has some important implications that are not usually discussed in the scientific or popular literature.]

How Was The Study Designed?

This study (R.J. Schmidt et al, Environmental Health Perspectives, doi: 10.1289/EHP604) is what is known as a case control study. The mothers in the study were part of the Childhood Autism Risks From Genetics and the Environment (CHARGE) study. The children in the study were clinically confirmed to have ASD (autism spectrum disorders). The investigators chose 296 families from the CHARGE group for whom maternal folic acid intake and pesticide exposures were known. They compared them to 220 controls that did not have ASD and were matched by age, ethnicity, and socioeconomic status.

They assessed household pesticide exposure (pet flea & tick products, indoor pesticides, and outdoor sprays or foggers) through telephone interviews. They also used telephone interviews to estimate total folic acid intake from multivitamins, prenatal vitamins and vitamin fortified foods. They assessed agricultural pesticide exposure based on proximity to areas of heavy agricultural pesticide use.

They considered the autism risk of women who were taking 800 ug of folic acid and had no known exposure to pesticides as the baseline. Anything below 800 ug was consider low folic acid intake. Basically, they were looking at the effects of low folic acid intake and pesticide exposure on autism risk.

Does Folic Acid During Pregnancy Reduce Autism Risk From Pesticide Exposure?

For women with low folic acid intake during conception and early pregnancy, pesticide exposure significantly increased autism risk. The breakdown was as follows;

Exposure to any indoor pesticides increased autism risk 2.5-fold.
Exposure to pet flea & tick pesticides increased autism risk 3.9-fold.
Exposure to indoor pesticide sprays & foggers increased autism risk 2.6-fold.
Exposure to outdoor pesticide sprays & foggers increased autism risk 4.1-fold
Exposure to agricultural pesticides increased autism risk 2.2-fold.

In contrast, high (800 ug) intake of folic acid during pregnancy (early) and conception significantly decreased the effect of pesticide exposure on autism risk. The breakdown was as follows:

27% decrease in autism risk due to exposure to any indoor pesticides.
59% decrease in autism risk due to pet flea & tick pesticide exposure.
32% decrease in autism risk due to indoor pesticide sprays & foggers.
56% decrease in autism risk due to outdoor pesticide sprays & foggers.
50% decrease in autism risk due to agricultural pesticide exposure.

In short, this study suggests that pesticide exposure during pregnancy increases autism risk and 800 ug of folic acid during conception and early pregnancy substantially decreases the effect of pesticide exposure on autism risk.

What Does This Study Mean For You?

If confirmed by subsequent research, this study has several significant implications that deserve serious consideration.

#1:Pesticide exposure is ubiquitous. Nobody wants bugs in their house or on their garden plants, so we spray pesticides everywhere without giving it a second thought. We don’t want to be bothered by mosquitoes so we use foggers on our outdoor areas and spray bug repellents on ourselves when we go outdoors. We want the perfect lawn so we hire someone to spray gallons of pesticides and herbicides on the lawn where we and our children will play. We have pesticides on our food and in our water. If we live in agricultural areas, we breath pesticides. That’s how we end up with 287 environmental toxins (217 of which are neurotoxins) in the umbilical cord blood of newborn babies.

#2: Pesticide exposure is not innocuous. This study suggests pesticide exposure during pregnancy increases autism risk. Other studies suggest pesticide exposure increases the risk of ADHD, birth defects, cancer and much more. None of these studies is definitive by itself. The problem is that most pesticide exposure is at relatively low levels. In addition, nobody is pesticide free so it is difficult to find a good control population. It would require very large population studies to show conclusive effects, and those studies would be extremely expensive. However, when you see study after study suggesting that pesticide exposure may be harmful to our health, it may be time to take notice and ask whether all this pesticide use is essential.

#3: Supplementation may help protect us from environmental toxins. This study suggests that folic acid during pregnancy helps protect against the autism risk from pesticide exposure. Other studies suggest supplementation helps protect against the bad effects of other environmental toxins. We talk about the need of supplementation to fill the nutritional gaps of our bad diets. We talk about how supplementation can help meet the increased needs associated with disease, biological stress and genetic defects. However, we seldom talk about the need for supplementation to help protect us from environmental toxins in our increasingly polluted world.

#4: Flea & tick pesticides for your pets are among the worst offenders. If you are a woman who is pregnant or of childbearing age, have your husband or veterinarian handle the flea & tick medicine. You don’t want to be touching the stuff.

#5: Once again, folic acid was sufficient to do the job, even in women with MTHFR deficiency.

The Bottom Line

A recent study suggests that pesticide exposure during pregnancy increases autism risk, and that supplementation with 800 ug of folic acid during conception and early pregnancy substantially decreases the effect of pesticide exposure on autism risk.

There are several important implications of this research.

Pesticide exposure is ubiquitous. That’s how we end up with 287 environmental toxins (217 of which are neurotoxins) in the umbilical cord blood of newborn babies.
Pesticide exposure is not innocuous. This study suggests that pesticide exposure during pregnancy significantly increases autism risk in newborns. Other studies suggest pesticide exposure increases the risk of ADHD, birth defects, cancer, and much more. Perhaps it is time to seriously consider decreasing pesticide usage.
Flea & tick medicines for your pets are among the worst offenders. If you are a woman who is pregnant or of childbearing age, have your husband or veterinarian handle the flea & tick medicine. You don’t want to be touching the stuff.
Supplementation can help protect us from environmental toxins. This study suggests folic acid can help protect pregnant women against the autism risk from pesticide exposure during pregnancy. Other studies suggest supplementation helps protect against the bad effects of other environmental toxins. We don’t give enough consideration to the need for supplementation to help protect us from environmental toxins in our increasingly polluted world.
Once again, folic acid was sufficient to do the job, even in women with MTHFR deficiency.

For more details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Do Artificial Sweeteners Help You Lose Weight?

September 26, 2017 by Dr. Steve Chaney

Sucralose and Weight Loss

Author: Dr. Stephen Chaney

Do artificial sweeteners help you lose weight?

It’s a puzzle. We are drinking more artificially sweetened foods and sodas than ever. We’ve been told that those artificially sweeteners will help us cut calories and keep us slender. Yet, surprisingly, we’re fatter than ever.

Let me put some numbers to that statement. The number of people consuming calorie free sodas in the US alone increased from 70 million to 260 million between 1987 and 2000. During that same time period, the percentage of overweight adults in this country increased from 52% to 66%; the percentage of obese adults increased from 20% to 32%; and the percentage of obese children increased from 10% to 17%. Clearly something isn’t working.

And, it may just be the artificial sweeteners that aren’t working. A study published in 2007 (R. Dingra et al, Circulation, 116: 480-484, 2007 ) showed that people consuming regular (sugar containing) sodas were 48% more likely to become obese over a four-year period than people who primarily drank water. That wasn’t surprising. The surprising finding from this study was that people who consumed diet sodas were just as likely to become obese as those drinking regular sodas.

Now you may be saying: “Wait a minute. I thought I read that consuming diet sodas actually helps people lose weight.” The answer is that in those studies dietitians rigorously controlled the caloric intake from other foods so that the only caloric difference was between the diet sodas and the regular sodas. Under those conditions the results are fairly obvious. Fewer calories from sodas = weight loss. But those aren’t the results that you see in free living populations where you don’t have a dietitian peering over your shoulder. In those populations people consuming diet sodas tend to take in the same number of total calories overall and gain just as much weight as people drinking regular sodas.

Do Artificial Sweeteners Prevent Weight Loss?

Obviously, people consuming diet sodas which contain artificial sweeteners must compensate by consuming extra calories from other foods. But, why are they consuming those extra calories? Some experts hypothesize that the answer is physiological. The sweet taste of the diet sodas triggers the release of insulin, which drives down blood sugar levels and makes people hungrier. Other experts hypothesize that the answer is psychological. People simply feel virtuous for consuming the diet sodas and feel they can now splurge somewhere else.

Animal studies have suggested that the cause may actually be physiological. Those studies have shown that there are “sweetness receptors” in the intestine that respond to the sweetness of sugars and trigger an increase in the level of proteins that transport sugars from the intestine into the bloodstream. That makes great sense from an evolutionary point of view. If we’re eating a low carbohydrate diet we really don’t want to waste a lot of energy producing proteins that transport sugars into our bloodstream. However, whenever we eat foods high in carbohydrates we don’t want to waste that carbohydrate. So, our intestine rapidly breaks the carbohydrates down to simple sugars, and our body responds by increasing our ability to transport those simple sugars into the bloodstream.

This can lead to blood sugar swings and increased food cravings. You’ve heard about the blood sugar swings associated with meals high in simple sugars. When sugars enter the bloodstream very rapidly, blood sugar levels increase, which causes insulin to be secreted. The insulin drives down blood sugar levels, leading to hypoglycemia and increased hunger. That’s a highly simplified scenario, but you get the general idea.

Now the interesting thing is that animal studies have suggested that artificial sweeteners are also recognized by the intestinal “sweetness receptors”. So artificial sweeteners also trigger an increase in the intestinal sugar transporters and prime the body so that blood sugar swings are more likely to occur whenever we eat carbohydrates.

While the results from animal studies have been very consistent with this model, the results from human clinical studies have been mixed. Some studies have suggested that artificial sweeteners do increase the likelihood of blood sugar swings, while other studies have reported that artificial sweeteners have no effect on blood glucose and insulin levels.

With this in mind, do artificial sweeteners help you lose weight? Let’s continue to investigate.

Do Artificial Sweeteners Help You Lose Weight?

A recent study (M.Y. Pepinoet al, Diabetes Care, 36: 2530-2535, 2013 ) provides a possible explanation for these conflicting results. This study was similar to many of the previous studies in that obese adults were given either sucralose (an artificial sweetener) or water 10 min before being given a fixed amount of glucose, and blood sugar and insulin levels were followed over the next five hours. What made this study unique was that overweight participants were selected who did not normally consume artificially sweetened beverages or foods (Those people are hard to find in the overweight US population).

And the results were fairly clear-cut. The participants consuming sucralose prior to the glucose load had a 20% greater increase in blood sugar levels, a 20% greater increase in the amount of insulin produced, and significantly lower blood sugar levels three hours after the glucose load than participants consuming water prior to the glucose load. In the words of the authors: “These data suggest that sucralose ingestion is not physiologically inert but affects the glycemic [blood sugar] response to oral glucose load and potentiates glucose stimulated insulin secretion in obese people.” Basically, what they are saying is that sucralose primes their bodies so that they are more likely to experience blood sugar swings when they subsequently consume carbohydrates. [And that can lead to food cravings and weight gain.]

The authors hypothesized that some previous studies had not found an effect of artificial sweeteners on blood sugar and insulin levels because most of the people in those studies were already consuming artificially sweetened beverages on a regular basis and their intestinal sugar transport proteins were already maximally stimulated. Basically, what they are saying is that when someone is regularly consuming artificial sweeteners the damage has already been done (sugar transport is already maximal), and a single dose of an artificial sweetener will not have any significant additional effect.

So, do artificial sweeteners help you lose weight? I think you know.

The Bottom Line

It has become clear in recent years that artificially-sweetened diet sodas and diet foods are not effective at preventing weight gain, and may, in fact, contribute to weight gain. There is also increasing evidence that artificially-sweetened diet sodas may be harmful to our health. In fact, an international consortium of obesity experts recently concluded: “The absence of evidence to support the role of artificially sweetened beverages in preventing weight gain and the lack of studies on their long-term effects on health strengthen the position that artificially-sweetened beverages should not be promoted as part of a healthy diet.”

However, the reason why diet sodas appear to promote obesity rather than prevent it has remained elusive.

A recent study suggests that sucralose (and presumably other artificial sweeteners) triggers a complex serious of metabolic responses that lead to increased appetite and food cravings.
However, this is just one small study. Many more studies will be required before we understand why artificial sweeteners promote obesity, rather than prevent it.
However, it is clear that artificial sweeteners are not the simple, magical solutions for weight control that food manufacturers and advertisers would have you believe.
- There are unresolved safety issues with all the artificial sweeteners – but that’s another subject for another day.
- There is no convincing evidence that artificial sweeteners actually help you lose weight unless you are very carefully controlling the calories from all the other foods you’re eating – and if you’re doing that successfully, you probably don’t need artificial sweeteners in the first place.
- There is some evidence that artificial sweeteners may actually cause blood sugar swings and make you hungrier, thus making it harder – not easier – to control your weight.
The best solution to weight control is always true lifestyle change that includes exercise, healthy foods, and reduced caloric intake and is not based on gimmicks or artificial ingredients.

For more details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Stress and Jaw Pain

September 19, 2017 by Dr. Steve Chaney

Get Rid Of Jaw Pain Forever

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

In this article we will show a connection between stress and jaw pain.

Stress is a part of everyone’s life, but the way you handle it makes a huge difference. People think of stress coming from challenges like divorce, bills, etc., but it can also come from happy situations. Positive life changes such as getting married or having a baby can also cause stress.

For some people, the solution to stress is to take a yoga class or practice tai chi regularly. For others, running, exercising, or listening to music eases their mind.

In my Muscular Therapy office, people frequently tell me “I hold my stress in my shoulders,” or “…in my back.” However, a common stress reaction is to clench your teeth tightly. Actually, people hold stress all over their body, from headaches and clenched jaws to foot pain. I want to discuss how clenching your jaws is a common cause of TMJ. Fortunately, it’s a condition that is easy to treat by yourself.

Stress And Jaw Pain

Jaw pain is commonly caused by a shortening of the masseter muscle. The masseter muscle (circled on graphic) is the muscle that contracts to enable you to chew your food. Normally, as you chew the muscle shortens and then lengthens as you put more food into your mouth. How can stress and jaw pain be related? If you are under stress and your teeth are clenched, you miss the lengthening movement. This imbalance causes the muscle to shorten.

Put your fingers on your cheeks so you are pressing into your back teeth. Now, clench your teeth and you’ll feel the muscle bulge. If you clench your teeth when you sleep or you tend to clench your teeth when you are upset, you are setting yourself up for TMJ.

Stress And Jaw Pain (TMJ)

TMJ (Temporomandibular Joint) pain is a condition where your jaw bone rubs or “clicks” over the bone that is just in front of your ear. It is painful, and over time it will damage the bones. When you are under stress and clenching your teeth, you are shortening your masseter muscle. A phenomenon called “muscle memory” will cause the muscle to actually get stuck in the shortened position. The now-shorter muscle prevents you from opening your jaw completely. For example, when you yawn. As you are trying to yawn, your jaw flips over the bone and it hurts.

Several years ago, I had a client who had such tight masseter muscles that a dental surgeon was going to sever them so she could open her mouth. This is a terrible solution because it would mean her mouth would hang open for the rest of her life. Fortunately for this client, she had to get medical approval before she could have the surgery. When Dr. Cohen (the doctor I worked with) felt her masseter muscles, he refused to sign the permission form. He told her that she had to see me first. Fortunately, I was there at the time. It took just 30 minutes for me to release the spasms and teach her how to do the treatment. At the end of the session she was pressing into both masseter muscles and opening her mouth. She did it easily and without pain! She started to cry because she came within one day of having this unnecessary surgery.

Her life was changed by just a simple self-treatment!

Self-Treatment For TMJ Pain

Here is how to administer TMJ pain relief to yourself. Place your fingers as shown in the picture to the left. Clench your teeth so you can feel the muscles bulge.

Apply deep pressure on just one side for 5 seconds. Then release that pressure and apply deep pressure to the opposite side for 5 seconds. Go back and forth until it doesn’t hurt anymore. Then find a different “hot spot,” and repeat. Continue doing this until you can’t find any more tender points on your muscle and jaw.

To stretch the masseter muscle, just press deeply into the original point on the muscle and slowly open your mouth wide.

Hopefully, you can now see the connection between stress and jaw pain. Stress is a killer, and is the cause for pain all over your body. It’s also important to find the cause of stress and do all that is necessary to resolve it.

My book, “Treat Yourself to Pain-Free Living,” will show you how to self-treat painful spasms throughout your body. Don’t let the pain caused by stress stop you in your tracks. You can become pain-free, and then go and enjoy a yoga class to release stress from your life.

Wishing you well,

Julie Donnelly

About The Author

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

What to Eat For Healthy Skin

September 12, 2017 by Dr. Steve Chaney

Beautiful Skin Starts On The Inside

Author: Dr. Stephen Chaney

What to eat for healthy skin?

If you stare into the mirror and think you see your mother or your father staring back, you are not alone. Where did those lines…those crow’s feet…those wrinkles come from? If you are like most of us, you want to do something about it. Americans are expected to spend $11 billion on skincare in 2018.

Great skincare products can work wonders, but are they enough? Are we forgetting something? The answer, of course, is yes. For truly beautiful skin we need to make sure that it also gets the nutrition that it needs. We need to feed it from the inside out.

That’s because skin cells form in the surface of the dermis, the lowest layer of our skin, and are pushed up, layer by layer, until they reach the surface. If you start out with healthy cells in your dermis, all your skincare regimen needs to do is to preserve the health of those cells as they rise to the surface.

Here are some suggestions for creating healthy and beautiful skin cells.

What to Eat For Healthy Skin – Avoid Inflammation

Like any other cell in the body, creating healthy skin cells starts with proper diet. I will cover nutrients below, but let’s start out by considering diet and inflammation. Some have gone as far as calling inflammation skin’s number one enemy.

That may be going a bit far. However, inflammation is associated with many skin conditions such as acne, rosacea, eczema, and chronic dry skin, just to name a few. Inflammation also accelerates the aging process. It does that by increasing cortisol levels, which slows the wound healing process and leads to collagen breakdown. That, in turn, leads to wrinkled and sagging skin.

Inflammation of the outer layers of skin cells is cause by UV radiation. This is where a good anti-aging skincare regimen comes in. Inflammation of the lower layers of skin cells is caused by stress, lack of sleep, obesity, and poor diet, but let’s focus on the role of diet for this article.

Anti-inflammatory diets have become so mainstream that they now appear on reputable health organization websites such as WebMD, the Mayo Clinic, and the Cleveland Clinic.

So, what to eat for healthy skin? In a nutshell, an anti-inflammatory diet includes fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Anti-inflammatory diets do not need to be extreme. For example, a recent study, L. Galland, Nutrition and Clinical Practice, 25: 634-640, 2010 , has shown that the Mediterranean Diet is anti-inflammatory.

Specifically, your diet should emphasize:

• Colorful fruits and vegetables. Not only do they help fight inflammation, but they are a great source of antioxidants and other nutrients important for a healthy skin.

• Whole grains. They are a good source of fiber, and fiber helps flush inflammatory toxins out of the body.

• Beans and other legumes. They should be your primary source of protein. They are high in fiber and contain antioxidants and other anti-inflammatory nutrients.

• Nuts, olive oil, and avocados. They are good sources of healthy monounsaturated fats, which fight inflammation.

• Fatty fish. Salmon, tuna, and sardines are all great sources of long-chain omega-3 fatty acids, which are incorporated into our cell membranes. Those long-chain omega-3s in cell membranes are, in turn, used to create compounds that are powerful inflammation fighters. Unfortunately, our oceans are heavily contaminated, so omega-3-rich fish are often contaminated with heavy metals and PCBs. Many experts recommend avoiding tuna and farm raised salmon completely and eating wild salmon no more than once or twice a month.

Walnuts, flaxseeds, and chia seeds are good sources of short-chain omega-3s. Those short-chain omega-3s are heart healthy, but it is unclear to what extent they reduce inflammation. The efficiency of their conversion to long-chain omega-3s that can be incorporated into cell membranes is only around 2-5%. If they fight inflammation, it is probably because they replace some of the saturated fats and omega-6 fats you might otherwise be eating (see the list of foods that increase inflammation below).

• Herbs and spices. They add antioxidants and other nutrients that fight inflammation. More importantly, they replace salt. Excess salt can cause you to retain water, which gives your face a puffy look.

In a nutshell, an anti-inflammatory diet should exclude highly processed, overly greasy, or super sweet foods, especially sodas and other sweet drinks.

Specifically, your diet should minimize:

• Refined carbohydrates and sugary foods. These foods are often high in fat as well. They lead to weight gain and high blood sugar, both of which cause inflammation. Sugar also attaches to collagen and elastin, causing your skin to lose its elasticity.

• Foods high in saturated fats. This includes fatty and processed meats, butter, and high fat dairy products. That’s because saturated fat causes inflammation.

• Foods high in trans-fats. This includes margarine, coffee creamers, and any processed food containing partly hydrogenated vegetable oils. Trans-fats are very pro-inflammatory.

• French fries, fried chicken, and other fried foods. They used to be fried in saturated fat and/or trans-fat. Nowadays, they are generally fried in omega-6 vegetable oils. A little omega-6 in the diet is OK, but Americans get too much omega-6 fatty acids in our diet. A high ratio of omega-6 to omega-3 fatty acids is pro-inflammatory.

• Foods you are allergic or sensitive to. Eating any food that you are sensitive to can cause inflammation. This comes up most often with respect to gluten and dairy because so many people are sensitive to one or both. However, if you are not sensitive to them, there is no reason to exclude whole grain gluten-containing foods or low fat dairy foods from your diet.

What to Eat For Healthy Skin – Nutrients

Like any other cell in the body, healthy skin cells need a proper balance of essential vitamins, minerals, and protein. If you are a vegan or eat a mostly plant-based diet, you might be low in nutrients like vitamin B12, iron, calcium and protein. If you eat a typical American diet, you may be deficient in multiple nutrients. If you suspect, for any reason, that your diet may be short of some essential nutrients, a quality multivitamin and plant-based protein supplement can help you fill the gaps.

In addition, many Americans do not get enough of these nutrients that are important for healthy skin:

What to eat for healthy skin concerning nutrients?

Carotenoids. Beta-carotene and related carotenoids are precursors to vitamin A, which is important for maintaining a healthy skin. They are also important antioxidants. You can get the full spectrum of carotenoids from a diet rich in multicolored fruits and vegetables, but 43% of Americans are not getting the recommended amount of these nutrients from their diet. For that reason, I often recommend that people look for supplement that provides the major carotenoids like beta-carotene, lycopene, lutein, and zeaxanthin.

Vitamins C and E. Vitamin C is required for the synthesis of collagen, which keeps the skin firm and supple. Both vitamin C and E are important antioxidants that help fight free radical damage caused by pollution, smoking, food additives, and sun exposure. Free radicals are a major cause of skin aging. In today’s world, we are exposed to free radicals from many different sources. 39% of Americans don’t get enough vitamin C from their diet, and 88% don’t get enough vitamin E, so extra vitamins C and E are important to help prevent our skin from aging prematurely.

Omega-3 fatty acids. As mentioned above, omega-3 fatty acids exert a powerful anti-inflammatory effect. They are also an important component of skin cell membranes, helping to keep the skin moist and supple.

Unfortunately, as I have reported recently, most of us are woefully deficient in omega-3s. For example, one study reported that 90% of Canadian women of child bearing age have suboptimal omega-3 intake. Another study showed that US women of child-bearing age are getting only around 20% of the recommended level of omega-3s from their diet. Finally, a recent study has shown that most Americans have very low tissue levels of omega-3 fatty acids. In fact, our tissue levels of omega-3s are among the lowest in the world.

It is clear we should be getting more omega-3s in our diets. Eating more omega-3-rich fish would seem like an obvious recommendation. However, as mentioned above, our oceans are polluted. Fish are often contaminated with heavy metals or PCBs. For that reason, I often recommend a high-purity omega-3 supplement to make sure we get enough omega-3s in our diet.

Polyphenols. Polyphenols are good antioxidants. In addition, resveratrol and related polyphenols from muscadine grapes activate cellular anti-aging genes. Those genes, in turn, activate DNA repair and inhibit the cellular stress response. We are just beginning to learn about the role of these important phytonutrients in keeping our skin young and healthy.

The Bottom Line

If you want healthy, younger looking, skin, a good skin care regimen is only part of the solution. You also need a diet that gives your skin the nutrition it needs from the inside out.

1) Inflammation is your skin’s # 1 enemy, so good nutrition starts with an anti-inflammatory diet.

2) An anti-inflammatory diet emphasizes:

• Colorful fruits & vegetables
• Whole grains
• Beans and other legumes
• Nuts, olive oil & avocados
• Fatty fish
• Herbs and spices

3) An anti-inflammatory diet minimizes:

• Refined carbohydrates and sugary foods
• Foods high in saturated fats
• Foods containing trans- fats
• Fried foods
• Foods you are allergic or sensitive to

4) We may not be getting enough of certain nutrients that are particularly important for a healthy skin. They are:

• Carotenoids
• Vitamins C & E
• Omega-3 fatty acids
• Polyphenols

For more details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

How Much Protein Do Athletes Need?

August 29, 2017 by Dr. Steve Chaney

Position of the International Society of Sports Nutrition On Protein & Exercise

Author: Dr. Stephen Chaney

There is so much conflicting information about how much protein we should be getting. Some experts say we are eating too much. Others say we are eating too little. Some experts say we should just eat fruits and vegetables. Others say we should load up on meat. Some experts say athletes need more protein. Others say they get plenty of protein in the standard American diet. No wonder you are confused!

So, how much protein do athletes need?

Because of all the conflicting advice, I thought it would be worthwhile to share with you the International Society of Sports Nutrition Position Statement on protein and exercise (R. Jagr et al, Journal of the International Society of Sports Nutrition 14:20, 2017. DOI: 10.1186/s12970-017-0177-8).

How Much Protein Do Athletes Need?

Before summarizing the International Society of Sports Nutrition (ISSN) recommendations, I should start by pointing out that these recommendations are focused on the effect of protein on exercise performance. They are also focused more on high performance athletes than on those of us who are just trying to stay fit.

I have covered protein needs of people of all ages and exercise intensities in my article “How Much Protein Do You Need?” and will refer to that article from time to time.

Here are the ISSN recommendations:

#1: “An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis and are synergistic”. In simple English, exercise and protein work synergistically to help you increase muscle mass.

#2: “For building and maintaining muscle mass…, an overall daily protein intake in the range of 0.6 – 0.9 gm/pound body weight/day is sufficient for most exercising individuals”. This is 1.7-2.5 times the RDA for sedentary individuals, and is more appropriate for elite athletes than for your average weekend warrior or fitness enthusiast.

Protein Requirements Calculator

They make the point that protein alone is sufficient for increasing muscle mass following resistance training. However, they also say that addition of carbohydrate to a protein supplement improves muscle glycogen recovery and reduces post-workout muscle soreness.

I also prefer some carbohydrate with a protein supplement because of a phenomenon called “protein sparing.” In brief, in the absence of carbohydrate, some of the ingested protein is converted to glucose to restore blood glucose levels and muscle glycogen stores. If you include carbohydrate with the protein, the carbohydrate will be used to restore blood glucose & glycogen, and all the protein can be used to increase muscle mass.

#3: “There is novel evidence that suggests higher protein intake (>1.36 gm/pound body weight/day) may promote loss of fat mass in resistance-trained individuals”. This recommendation is primarily for body builders.

#4: “Optimal protein intake per serving…depends on age and [the intensity of] recent resistance exercise. General recommendations are…a dose of 20-40g”. In general, young people require less protein following exercise than older people. I have covered age-specific protein recommendations in my article “How Much Protein Do You Need?”. As for intensity of exercise, most of us engage in moderate intensity exercise and should aim for the lower dose recommended by the ISSN. The higher dose is more appropriate for elite athletes engaged in high intensity training.

#5: “Acute protein doses should strive to contain 700-3,000 mg of leucine…in addition to a balanced array of the essential amino acids”. Older people also need more leucine than younger people. I have discussed age-related leucine needs in my article “Does Leucine Trigger Muscle Growth?”.

It is worth noting that in their position statement, the ISSN did not recommend any of the other ingredients that you often find in protein supplements.

#6: “These protein doses should be evenly distributed, every 3-4 h, across the day”. If you consume too much protein at one time, the excess will not be used for building muscle.

#7: “The optimal time period during which to ingest protein is likely a matter of individual tolerance…However, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise”. While the anabolic effect of exercise lasts for 24 hours or more, the maximum anabolic effect occurs during the first 2-4 hours after exercise. This is why a post-workout supplement is generally recommended immediately following a workout. Because there is a limit to how much protein can be consumed at any one time, additional protein should be consumed at regular intervals over the next 24 hours (recommendation #6).

#8: “While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake.”

#9: “Rapidly digested proteins that contain high proportions of essential amino acids and adequate leucine are most effective in stimulating muscle protein synthesis.” This recommendation is most appropriate for protein(s) ingested during the acute 2-4 hour anabolic phase immediately after exercise. During the remaining 24 hours of the anabolic phase, it is more important to maintain a constant amino acid concentration in the bloodstream. For this reason, I generally recommend more slowly digested proteins, such as meat or soy, between 4 and 24 hours after exercise.

#10: “Different types and quality of protein can affect amino acid bioavailability following protein supplementation.” Simply put, there are a lot of “junk” protein supplements out there. Look for a manufacturer with a reputation for integrity and for product quality.

#11: “Athletes should consider focusing on whole food sources of protein that contain all the essential amino acids.” Simply put, you should avoid supplements that contain only a few selected amino acids. Instead, choose supplements that provide whole protein from natural sources. Leucine, for example, is very beneficial when added to a whole protein supplement containing all the essential amino acids, but leucine by itself would be of little value.

#12: “Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help offset muscle damage and promote recovery.” In short, endurance athletes benefit from a combination of carbohydrate and protein, but carbohydrate is of primary importance.

#13: “Pre-sleep casein intake (30-40 g) provides increases in overnight muscle protein synthesis and metabolic rate without decreasing the overnight fat breakdown.” The definitive studies on this have been fairly recent. This recommendation is most appropriate for elite athletes who are primarily interested in increasing muscle mass. For the rest of us, calorie considerations would outweigh the small increment in muscle mass we could gain overnight.

The above gives a summary the ISSN statement on protein and exercise and offers an answer to the question how much protein do athletes need?

The Bottom Line

This article is different from my previous articles in that it is a summary. It would be pointless to make a summary of a summary, so I have done away with “The Bottom Line.” Read the article above for a quick summary of the International Society for Sports Nutrition position statement on protein and exercise.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Blue Zones Longevity: Live to be 100, Healthy and Active

August 22, 2017 by Dr. Steve Chaney

Author: Dr. Stephen Chaney

The diet wars are raging. Everywhere you turn people are arguing about which diet is best. Each diet is based on plausible sounding hypotheses. Each diet has rigid do’s and don’ts. Proponents of these diets are absolutely convinced they have the only answer for a healthy life.

You’ve heard the arguments. It is fat that’s killing you. No, it’s the carbs. Saturated fats are bad for you. No, they’re good for you. Coconut oil is bad for you. No, you should eat as much of it as possible. Unsaturated fats are good for you. No, they’re bad for you. The list goes on and on.

It is so confusing. The “experts” arguing over which diet is best can’t all be right…or can they? What if they are like the fable of the 6 blind men grabbing different parts of an elephant and trying to describe the elephant. Each is describing part of the elephant, but none of them know what the whole elephant is like.

The problem is most diets are based on hypotheses derived from short-term clinical studies. For example, scientists design a clinical study that makes some changes to the diet, and cholesterol levels improve, or blood pressure improves, or markers of inflammation improve. Someone then incorporates those specific changes into their “diet program” and predicts what the health of people following their diet will be 20 or 30 years into the future. They write a book, and another diet fad is launched.

Those diet authors are like one of the blind men. They have grabbed part of the elephant, and they are trying to predict what the whole elephant looks like based on the part they know. In most cases, they have no idea whether people who follow their diet for 20 or 30 years will be healthy. The long-term data to support their hypotheses simply does not exist.

What if you took the opposite approach? What if you started with the elephant? What if you asked people living healthy, active lives well into their 100s what they ate and how they lived?

Someone has done just that. His name is Dan Buettner. He identified five regions of the world, which he called ”Blue Zones,” where an unusually high percentage of people live into their 100s. He then asked the centenarians in each region about their diet and lifestyle. The results of this remarkable study were published in a book called “The Blue Zones.”

How Was The Study Done?

Dan Buettner is not a scientist. He is a journalist, and his initial “Blue Zone” expeditions were sponsored by National Geographic. However, to his credit he collaborated with the top scientists in the fields of demographics, social anthropology and statistics. In short, he did things right.

The demographers helped him locate the Blue Zones and poured over the birth and death records so they could prove beyond a shadow of a doubt these were regions where an extraordinary percentage of people lived to 100 and beyond. The social anthropologists helped him design the questionnaires and interview the centenarians. The statisticians helped him analyze the data.

The Blue Zones were very diverse. They consisted of:

A mountainous municipality on the Island of Sardinia off the coast of Italy.
Rural villages on the Island of Okinawa.
The 7^th Day Adventist community in Loma Linda, California.
Some remote villages in Costa Rica
A small island called Ikaria off the coast of Greece.

Many of these locations are remote, but the 7^th Day Adventist community lives in the heavily populated Los Angeles basin. In his book, Dan Buettner describes getting off the freeway and driving past all the usual fast food restaurants on his way to interview the 7^th Day Adventist centenarians, who obviously never ate at those restaurants.

The people in each of these regions followed a lifestyle that was dramatically different from people in surrounding communities. In the case of the 7^th Day Adventists, their lifestyle was based on their religious teachings. People in the other regions were simply following traditions passed down over many generations.

It is fascinating to read about each of these Blue Zone communities. There were some significant differences in the foods they ate and the way they lived their lives. However, Dan Buettner and his scientific collaborators were not interested in the differences. They were interested in the similarities.

The similarities were striking. More importantly, they tell us a lot about the kind of diet and lifestyle that is associated with health and longevity. This isn’t hypothetical health and longevity based on some short-term clinical studies. This is real life health and longevity based on people who have actually lived it.

What Do Blue Zones Tell Us About Longevity?

Here are the common characteristics of every Blue Zone studied. I call them “the secrets of the centenarians.”

#1: They engage in moderate intensity exercise every day. None of them run marathons or engage in high intensity workouts in the gym. Some are shepherds. Others tend their farms. The 7^th Day Adventists take nature walks. Exercise isn’t planned. It is part of their daily life.

#2: They stop eating before they are full. As a child, I remember a TV add in which the actor would say “I can’t believe I ate the whole thing” before plopping two Alka-Seltzers in a glass of water. The long-living people in Blue Zones don’t do that. They stop eating when they are no longer hungry, not when they are full. Okinawans call it hara hachi bu, which roughly translates into stopping when their stomachs are 80% full. That simple practice cuts calories by 20% and dramatically reduces the incidence of obesity.

#3: They eat a mostly plant-based diet. They eat mostly fruits, vegetables and whole grains. Nuts also play an important role in their diet. Beans are the major protein source. They avoid processed foods and seldom eat meat. Strict 7^th Day Adventists avoid meat entirely. The other Blue Zone populations ate meat primarily on special occasions. When they did eat meat, it was often pork or lamb. Based on the data from these Blue Zone populations, Dan Buettner recommends eating meat no more than twice a week, with each serving being the size of a deck of cards.

#4: They have a libation with their meals. For the Sardinians, it was red wine. For the Okinawans, it was sake. The key is moderation. No more than a glass or two. If you don’t drink, that’s fine too.

#5: They have a purpose in their lives. They have a reason to live. It can be service to others. It can be a hobby. It can be a quest for learning something new. Whatever it is, they have something to look forward to every day.

#6: They set aside time for relaxation. They have a time set aside each day to relax with friends or family and de-stress. This improves their mental outlook and reduces their risk of disease.

#7: They participate in a spiritual community. The religions were different in each Blue Zone, but they all belonged to strong religious communities. As Dan Buettner put it: “The simple act of worship is one of those subtly powerful habits that seems to improve your chances of having more good years.”

#8: They put family first. They build their lives around their families, and when they become old their families take care of them.

#9: They surround themselves with communities that share their values. These social networks provide support, encouragement, and happiness.

As you read through the 9 things that these Blue Zone communities have in common, your first reaction may be one of dismay. In today’s world, it is exceedingly difficult to achieve all 9 elements of a centenarian lifestyle. Just be comforted with the thought that the more of these 9 elements you can incorporate into your personal “Blue Zone,” the healthier you will be and the longer you will live.

What Do Blue Zones Tell Us About Diet?

If you have been trying to figure out what kind of diet is best for you, the biggest take home lesson from “The Blue Zones” is that you can forget all the absolutes you have heard from the proponents of various diet plans. For example:

All the Blue Zone communities included whole grains, legumes, and starchy vegetables as part of their diet. You don’t have follow a low carb diet to live to 100.
While all the Blue Zone communities ate a plant-based diet, most included some meat in their diet. You don’t have to go meatless to live to 100.
Some of the Blue Zone communities ate pork and lamb as their main meat. If you eat meats sparingly as part of a mostly plant-based diet, you can eat red meat and still live to 100.
Only two of the five Blue Zones were in the Mediterranean region. You don’t have to follow a Mediterranean diet to live to 100.

In short, the proponents of today’s popular diet plans are indeed like the 6 blind men trying to describe an elephant. When you see the entire elephant, it looks a lot different.

The Bottom Line

In his book “The Blue Zones,” Dan Buettner described five regions of the world where an exceptionally high proportion of people are living healthy, active lives well into their 100s. He teamed with a group of scientists to find out what they eat and how they live.
Here are the 9 common characteristics of every Blue Zone Community he studied:
- They engage in moderate intensity exercise every day.
- They stop eating before they are full.
- They eat a mostly plant-based diet.
- They have a libation with their meals.
- They have a purpose in their lives.
- They set aside time for relaxation.
- They participate in a spiritual community.
- They put family first.
- They surround themselves with communities that share their values.
As you read through 9 things the Blue Zone communities have in common, your first reaction might be one of dismay. In today’s world, it is exceedingly difficult to achieve all 9 elements of a centenarian lifestyle. Just be comforted with the thought that the more of these 9 elements you can incorporate into your personal “Blue Zone,” the healthier you will be and the longer you will live.
When you look at what people in Blue Zone communities eat, the biggest take home lesson is that you can forget all the absolutes you have heard from the proponents of various popular diet plans. For example:
- All the Blue Zone communities included whole grains, legumes, and starchy vegetables as part of their diet. You don’t have follow a low carb diet to live to 100.
- While all the Blue Zone communities ate a plant-based diet, most included some meat in their diet. You don’t have to go meatless to live to 100.
- Some of the Blue Zone communities ate pork and lamb as their main meat. If you eat meats sparingly as part of a mostly plant-based diet, you can eat red meat and still live to 100.
- Only two of the five Blue Zones were in the Mediterranean region. You don’t have to follow a Mediterranean diet to live to 100.
For details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

One of the Little known Causes of Headaches

August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

Can sleeping position be one of the causes of headaches?

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

Your spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red. Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone. As you stayed in the tilted position for hours, the muscles actually shortened to the new length. Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves. Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of Headaches

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts. In this case it is your neck muscles putting a strain on your cervical bones. For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also cause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

Sleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

Treating the Muscles That Cause Headaches

All of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated. The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters. Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown. You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position. It’s worth the time and energy to investigate how you sleep and correct your pillow. I believe this blog will help you find the solution and will insure you have restful sleep each night.

Wishing you well,

Julie Donnelly

About The Author

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Is The Paleo Diet Healthy?

August 8, 2017 by Dr. Steve Chaney

Did Cave Men Have The Secret For A Longer, Healthier Life?

Author: Dr. Stephen Chaney

It seems like everyone you talk to is following the Paleo diet or knows someone who is following the Paleo diet. It is the latest diet fad. But, is the Paleo diet healthy?

If you have been around for a few years, like me, you have seen lots of fad diets come and go. They are immensely popular for a few years. Then people discover their weight loss was temporary or they aren’t any healthier, and the diet slowly fades into obscurity.

Is the Paleo diet one of those fad diets that will fade into obscurity, or is it a healthy diet that will stand the test of time? A lot has been written about the Paleo diet, both pro and con. I have analyzed the science behind the claims and counter-claims so I can bring you the truth about the Paleo diet.

Unicorns And the Paleo Diet

I titled this section “Unicorns and the Paleo Diet” because both are myths. In fact, the Paleo Diet is based on several myths.

Myth #1: Our ancestors all had the same diet. What we currently know as the Paleo diet is based on the diets of a few primitive hunter-gatherer societies that still exist in some regions of the world. However, when you look at the data more carefully, you discover that the diet of primitive societies varies with their local ecosystems.

The “Paleo diet” is typical of ecosystems in which game is plentiful and fruits and vegetables are less abundant or are seasonal. In ecosystems where fruits and vegetables are abundant, primitive societies tend to be more gatherers than hunters. They eat more fruits and vegetables and less meat.

The assumption that starchy foods were absent in the paleolithic diet is also a myth. For some primitive societies, starchy fruits or starchy roots are a big part of their diet. In short, our paleolithic ancestors ate whatever nature provided.

Myth #2: Our genetic makeup is hardwired around the “paleolithic diet.” In fact, humans are very adaptable. We are designed to thrive in a wide variety of ecosystems. It is this adaptability that has allowed us to expand to every nook and cranny of the world.

For example, the enzymes needed to digest grains are all inducible, which means the body can turn them on when needed. Our paleolithic ancestors may not have eaten much grain, but we can very quickly adapt to the introduction of grains into our diet.

Myth #3: Our paleolithic ancestors were healthier than modern man: It many respects, the paleolithic diet is healthy, as I will discuss below. However, we need to remember that our paleolithic ancestors rarely lived past 30 or 40. They simply did not live long enough to experience degenerative diseases like heart disease and cancer. We have no idea whether a diet that served our paleolithic ancestors well will keep us healthy into our 70s, 80s and beyond.

However, just because the Paleo diet is based on mythology does not mean that it isn’t healthy. Let’s look at the pros and cons of the Paleo diet.

The Pros Of The Paleo Diet

There are lots of things to like about the Paleo diet. For example:

It eliminates sodas, fast foods, processed foods, sugar and salt. Any diet that does that is a vast improvement over the typical American diet.
It emphasizes fresh fruits and vegetables, another big improvement over the typical American diet.
It has a healthier profile of fats than the other low carb diets. It favors grass-fed beef, wild-caught fish, and free-range chicken, so it has less saturated fat and more omega-3s. It also emphasizes healthy oils such as olive, walnut, avocado, and flaxseed. In this regard, it is clearly healthier than the other low carb diets. It does include coconut oil, which is a concern. As I have pointed out in a previous article, Is Coconut Oil Bad For You, there is no convincing evidence that coconut oil is healthy.
It emphasizes use of unrefined or extra virgin oils rather than refined oils. That is a plus for most oils because the unrefined oils are more likely to contain antioxidants and beneficial phytonutrients. It is, however, a concern for coconut oil because the unrefined oil is more likely to contain cancer-causing aflatoxins.
Like most other restrictive diets that eliminate processed foods, it can give short term weight loss, although long term weight loss is less certain.

The Cons Of The Paleo Diet

There are, however, some concerns about the Paleo diet. Other experts have commented on the cost and difficulty in following the diet, especially if you eat out a lot, so I won’t comment on those aspects here. I will stick with nutritional concerns with the Paleo diet. For example:

It eliminates cereal grains, legumes, and dairy. I am always concerned with the nutritional adequacy of diets that eliminate whole food groups. For example:
- Dairy is a major source of calcium and vitamin D in the American diet. Eliminating dairy has the potential to increase the risk of osteoporosis.
- Whole grains, legumes and dairy are important sources of magnesium. Magnesium deficiency has the potential to increase the risk of heart disease, among other things.
- Most Americans are already not getting enough of these nutrients in their diet. We can scarcely afford to eliminate foods that are good sources of these nutrients.
- It is possible to carefully design a Paleo diet so these nutrients are provided by other foods, but most people don’t carefully design their daily diet.
It recommends increasing protein intake to 19 – 35% of calories. Because legumes have been eliminated, the increased protein intake is coming almost entirely from animal protein, primarily red meat and fish. I will discuss the health concerns with red meat below. However, there is a practical consideration as well. Grass-fed beef is not always available, especially if you eat out frequently. If you are not eating grass-fed beef, you will be taking in more saturated fats and the healthier fat profile of the Paleo diet will disappear.
It has been influenced by the recent hype about health benefits of coconut oil. Coconut oil is just one of several oils that are recommended. However, if you look on the internet today, coconut oil is featured in almost every Paleo diet recipe. Until we have definitive evidence whether or not coconut oil is healthy, I would emphasize the other oils recommended for the Paleo diet, and use coconut oil sparingly.
There are no studies showing the Paleo diet is healthy long term. In contrast, there are long term studies showing that Vegan, Mediterranean, and DASH diets decrease the risk of heart disease, diabetes, some cancers and Alzheimer’s.

Concerns About Red Meat

The International Agency For Research On Cancer (IARC), the agency created by the WHO to set international standards for cancer risk, has designated red meat as a class 2a carcinogen. That designation means that there is probable cause to believe that it increases cancer risk in humans. The evidence is best for increased risk of colon cancer and breast cancer, although there is some evidence that it may increase risk of pancreatic and prostate cancer.

The increased cancer risk of red meat does not seem to be due to its fat content, so grass fed beef is just as likely to increase cancer risk as conventionally produced beef. There are multiple proposed mechanisms for this effect:

When fat and juices from the meat drip onto an open flame, carcinogenic polyaromatic hydrocarbons are formed that stick to the surface of the meat. This can be reduced, but not eliminated, by lower fat meat choices.
When red meats are cooked at high temperatures, amino acids in the meat combine with a compound called creatine, which is found in all red meats, to form carcinogenic heterocyclic amines. This can be reduced by cooking the meat at lower temperatures.
Heme iron, which is found in all red meats, combines with other component of our diet to form carcinogenic N-nitroso compounds in our intestines.
People who eat high meat diets have an entirely different population of intestinal bacteria than people who eat no meat. Several recent studies suggest that the intestinal bacteria of meat eaters are more likely to convert the foods we eat into chemicals that increase the risk of cancer and heart disease.

To be clear, red meat is a probable carcinogen and we aren’t sure of the exact mechanism(s) that cause this carcinogenicity. We do not yet have definitive evidence that red meat causes cancer. However, there is good reason to be cautious about how much red meat we consume.

The good news is that the antioxidants, fiber and phytonutrients found in fruits and vegetables can block most of these cancer-causing pathways. That means that small amounts of red meat in a largely plant-based diet may not be as concerning. Specifically, an ounce of red meat in a large green salad or stir fry is much less likely to increase your cancer risk than a 6 ounce steak.

Is The Paleo Diet Healthy?

As mentioned above, there is a lot to like about the Paleo diet. It is healthier than the typical American diet, and it is healthier than most of the low carb diets. I have concerns about the nutrition adequacy of any diet that eliminates whole food groups and the heavy emphasis on red meat. There is also no proof that the Paleo diet is healthy long term.

Since the restrictions of the Paleo diet are based on mythology rather than science, my recommendation would be to loosen the restrictions on whole grains, legumes & low-fat dairy, and rely less on red meat as a protein source. If you did that, the diet would more closely resemble the Mediterranean and DASH diets, which we know are healthy long term.

The Bottom Line

The Paleo diet is based on a myth.
- Our paleolithic ancestors did not eat a single diet. They followed a variety of diets depending on the foods most available where they lived.
- Our bodies are not genetically hardwired for a single diet, but are designed to adapt to a wide variety of foods. For example, all of us have the enzymes needed to digest grains, and those enzymes are inducible.
- We don’t know whether the paleolithic diet is healthy. The average lifespan of our paleolithic ancestors was in the range of 30 to 40 years. We have no idea whether a diet that served our paleolithic ancestors well will keep us healthy into our 70s, 80s and beyond.
However, the fact that the Paleo diet is based on a myth does not make it unhealthy. In fact, there is a lot to like about the Paleo diet.
- It eliminates sodas, fast foods, processed foods, sugar and salt which makes it much healthier than the standard American diet.
- It emphasizes fresh fruits and vegetables, which is also an improvement over the standard American diet.
- If features a relatively healthy profile of fats, which makes it healthier than most other low carb diets.
- It favors unrefined or extra virgin oils, which are generally healthier than highly processed oils. The exception is coconut oil because unrefined coconut oil may be contaminated with aflatoxins.
- It can give short term weight loss, although long term weight loss is uncertain.
However, there are concerns about the long-term safety of the Paleo diet. The minor concerns are:
- The elimination of whole grains, legumes, and dairy from the diet creates the potential for nutritional deficiencies that can have long-term health consequences. It is possible to carefully design a Paleo diet so these nutrients are provided by other foods, but most people don’t carefully design their daily diet.
- Most of the recipes you find on the internet for the Paleo diet use coconut oil. This is a concern because we don’t know whether coconut oil is healthy. My recommendation would be to substitute the healthier oils that are also part of the Paleo diet.
More serious concerns are:
- The heavy reliance on red meat. Red meat is classified as a probable carcinogen, potentially increasing the risk of colon cancer, breast cancer, pancreatic cancer and prostate cancer. The potential carcinogenicity of red meat is not reduced by substituting grass-fed beef for conventionally produced beef.
- There are no clinical studies showing the Paleo diet is healthy long term. In contrast, there are long term studies showing that Vegan, Mediterranean, and DASH diets decrease the risk of heart disease, diabetes, some cancers and Alzheimer’s.
Because the restrictions of the Paleo diet are based on myth rather than science, there are simple work arounds for the concerns. If one were to loosen the restrictions on whole grains, legumes and low-fat dairy & reduce the reliance on red meat, you would have a diet closer to the Mediterranean and DASH diets, which we know are healthy long term.
For details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.