Heart failure is one of the fastest-growing causes of hospitalization and deaths in the Western world. The United States takes the lead in this disease — an estimated 5.3 million Americans live with heart failure and 660,000 new cases are diagnosed each year.

Heart failure is defined as the inability of the heart to pump enough blood to meet the body’s needs. Of all the cardiovascular diseases, it is the only one that is increasing in incidence. It’s obvious that we have a real problem on our hands.

The condition is hitting senior citizens especially hard. A new 27-year study has found that heart failure in people over age 65 increased 131 percent, with women showing the greatest increase. Among younger people, men are more likely to suffer heart failure.

About 50 percent of both genders will die within five years of diagnosis — when conventional treatments are used.

Seven strategies can put the odds in your favor. We will discuss the first four this week.

1. Take vitamin D3.
Vitamin D3 is being shown to be one of our most
important supplements. In truth, vitamin D3 is not a vitamin; rather, it is a neurohormone.

As we have seen, the primary cause of heart failure, or at least its progression, is chronic inflammation. Therefore, anything that reduces inflammation also should lessen the chances for heart failure.

A number of studies are confirming this observation. Vitamin D3 has been shown to suppress the release of the inflammatory cytokine TNF-a and to increase the anti-inflammatory cytokine called IL-10 — the higher the dose of vitamin D3, the greater the beneficial effect.

For information on the powers of vitamin D3, read my special report “Vitamin D’s Hidden Role in Your Health.”

2. Avoid Statin Drugs.
Statin drugs have been shown to lower CoQ10 levels dramatically in the heart. It is interesting to note that the dramatic rise in congestive heart failure started about the same time as the widespread use of these drugs. Only recently have some cardiologists started recommending CoQ10 supplementation to their patients who use statins. Many still do not use it.

3. Increase Omega-3’s.

Omega-3 fats play a major role in reducing heart disease and especially death from heart disease. One of the major ways omega-3 oils reduce cardiovascular deaths is by reducing fatal arrhythmias.

Not only are omega-3 oils important for heart health during our adult years but also new research indicates they may play a role in regulating our heart rate from early life.

4. Reduce Excitotoxins in Your Diet.
Excitotoxins have been shown to raise blood glutamate levels anywhere from 20-fold to 50-fold higher than fasting levels.

At high levels, glutamate overstimulates the heart and can lead to destruction of heart muscle cells and the electrical conduction system. This can lead to heart failure and arrhythmias. For information on how to avoid excitotoxins and other poisonous foods in your diet, go here for the report “How to Avoid Poisonous Foods.”

Although the typical thought that most people gain 5 lbs. during the holidays is fiction (the average is closer to ½ – 1 lb.), there is certainly enough temptation out there that a few tips for maintaining your weight during the holidays certainly wouldn’t hurt! Although I rely on my daily supplement regimen to help me stay on track here are a few good tips that might help you this year.

Be well,

Dr. S

1. Never go to a party or dinner very hungry. Always eat a high-fiber or protein-based snack to take the edge off. Some ideas include cottage cheese and fresh fruit, low-fat yogurt with a tablespoon of chopped nuts or two tablespoons of high-fiber granola or cereal, or a bowl of minestrone. Soup is one of the best options since it is high in water, so more likely to fill you up with fewer calories. In addition, research shows that people who begin a meal with soup tend to eat fewer calories during the meal. If you are planning on drinking alcohol, include a little fat in your snack such as nuts or string cheese as this will slow the absorption of alcohol, helping you maintain better control over food choices during the course of the evening.

2. Squeeze in time for exercise or physical activity. Take the stairs at the mall or department store. Do pushups, sit-ups, and jumping jacks while watching TV. Go for a walk before or after Christmas dinner. Plan outings at the park for the family. If you don’t have time to get to the gym, get a jump rope and commit to five minutes daily (everyone has five extra minutes).

3. Build a better eating environment. Use smaller plates and taller, narrower glasses to keep portion sizes under control. Fill at least half your plate with lean protein and vegetables and use the remaining half for the special, delicious, not-so-good-for-you items. Also, try to limit variety when it comes to higher-fat options, as research shows that this can lead to overeating. Choose one type of cookie instead of three. Finally, try not to waste calories on fillers such as rolls, chips, cheese and crackers that you can eat any time of the year.

4. Make trade-offs. Resolve to skip wine at one party and skip dessert at another. Have pasta or bread if that is what you are craving but limit yourself to one cocktail instead of two. Don’t have an all-or-nothing mentality when it comes to holiday eating. You can be social and in control. If you feel your resolve slipping, focus on how great you are going to feel in January when you have not gained weight for the first time in how many years?

5. Get rid of leftovers. If you are having a party, stock up on Tupperware and send guests home with the remaining Christmas cookies and treats. Not only will they appreciate the holiday spirit, you won’t be faced with the cookie tray for days.

Believe it or not, your body naturally wants to take you to your optimal weight. So if you’ve had it with all the typical weight loss schemes, there is a solution for you. Make your body work for you, not against you, with tips based on four simple strategies:

• Find a diet buddy — someone to listen and keep you on track.
• Track your waist — measure your middle, every day.
• Restock your fridge — out with the bad, in with the good.
• Walk every day — 30 minutes, no matter what.

Strategy
Just like a good football team, to have success you should have a strategy. Here are some simple strategies that can help you lose inches (and pounds) without losing your mind.

• Remember that waist is more important than weight. Belly fat is one of the strongest predictors of health risks associated with obesity. Ditch the scale in favor of the tape measure.
• Stay satisfied. To lose weight, you need to eat.
• Add support. Enlist a friend, family member, or new cyber buddy as your partner.
• Know that it’s OK to make mistakes. As long as you quickly get back on the right road, you won’t travel too far down the wrong one.

Be well,

Dr. S

Reference: Portions of this blog came from information found in YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

You’ve all probably got one. Or you’re always telling your kids to turn theirs off. But who would have thought that you could actually put your IPOD to work…… toward helping you reach your New Years’ resolution goal to lose weight?! Read on and be well,

Dr. S

You could lose those holiday pounds — and then some — in just 12 weeks with help from your ears.

In a study, listening to podcasts that emphasized why achieving a healthful weight is important, how proper nutrition and exercise help shed pounds, and what obstacles to expect on the weight loss journey helped people drop half a pound each week of the 12-week study.

Let Your Ears Lead the Way
Weight loss books, online aides, and face-to-face weight loss education and support can help you on your way to weight loss. And add podcasts to that list, because when a group of overweight or obese people listened to enhanced weight loss podcasts twice a week for 12 weeks, each participant lost an average of 6.4 pounds. The podcasts inspired them to eat more fruit and veggies and exercise more. So listen up and your body will follow your ears!

Losing weight is sort of like quitting smoking — the more you try the greater your chances of success. Here are more tips on making your diet stick:

• Look for great information. Nothing beats practical “how-to” diet and exercise tips that you can easily apply. Also, find out what weight loss pitfalls to expect and how to overcome them.
• Be in charge. You’re likely to absorb and retain more weight loss info when you absorb it at your own pace. Let the messages sink in, and revisit the important points often.

Genetically modified foods have come to your local supermarket, even though most Americans don’t want them and many believe they’re dangerous. A CBS poll found that 53 percent of Americans wouldn’t buy food they knew had been genetically modified. But here’s the rub—there’s no easy way to know which foods contain genetically modified ingredients.

Genetically modified foods are made by inserting genes from another species into a food’s DNA. About 60 to 70 percent of products on grocery store shelves contain at least one genetically engineered element. These foods include corn, strawberries, tomatoes, lettuce, potatoes, soybean, and canola.

The public is generally unaware when they purchase genetically modified foods (called GM or GMO, short for genetically modified organism) since manufacturers and producers aren’t required to disclose the information on labels. The European Union, Japan, China, Korea, Australia, and New Zealand require GMO foods to be labeled. And despite a CBS News poll that showed a majority of Americans want labeling, no such laws exist.

Many experts as well as concerned customers want to know if GMO foods are safe. A few troubling reports have been released. A study published in the International Journal of Biological Sciences revealed the parameters of 60 different biochemicals in rats. Rats fed genetically modified corn were compared to their parents who had been fed non-GM corn. The results clearly showed a difference between the two groups. Rats fed GM food had signs of liver and kidney problems. Effects were also found on the heart, adrenal glands, and spleen.

According to PhysOrg.com, a Russian study found that 55.6 percent of the newborns of female rats fed genetically engineered soy flour before, during, and after pregnancy, died within three weeks. Only 9 percent of the offspring of rats fed non-GM soy died. In addition, 36 percent of the rats in the GM-fed group were underweight, compared with only 6.7 percent of the control group. In another study, groups of rats were fed GM tomatoes for 28 days. Seven of 20 developed bleeding stomachs, and seven out of a group of 40 rats died within two weeks.

Opponents fear GM foods could:

• Trigger the emergence of new diseases due to the use of viruses and bacteria to modify some GM foods. These new diseases could be resistant to antibiotics.

• Raise the risk of developing cancer

• Trigger food allergies as a result of a food that causes allergies in some people being placed in another organism

• Harm the ecosystem by removing a pest that could be an important source of food for another animal

• Be toxic to an organism and lead to its extinction

Proponents of GM foods say benefits include:

• Higher crop yields to feed a hungry world

• Higher profits because GM foods need fewer herbicides and insecticides

• Longer shelf life

• The ability to withstand wider fluctuations in climate

• Overall higher levels of nutrients as well as the ability to be created with higher contents of specific nutrients

Another Option

If you’d rather not eat genetically modified foods, you can take the following steps to avoid them:

• Look for foods labeled “100 percent organic.”

• Read fruit and vegetable numbers on the produce sticker. Five-digit numbers beginning with an eight mean it is a GM food. Five-digit numbers beginning with a nine indicate organic foods. Conventionally produced foods have numbers containing four digits.

• Hunt for products that are labeled GM-free.

• Buy from small, local farmers. Most GM foods come from large commercial farms.

• Avoid processed foods.

I am a firm believer that improving our quality of sleep improves our quality of life. There is so much research being conducted on sleep disorders and some of the most current literature is targeting products that don’t just “knock you out”, but rather allow you to spend more time in the phase of sleep that is most restorative. Sleep deprivation affects us all on so many different levels. It’s not just about “feeling tired”…have you ever thought about all of the decisions we make on a daily basis, and how much better they might be if we all got a “quality” sleep. My family & I use the natural Sleeptite to get a full night’s rest.

Dr. S

Sleep-deprived people may put themselves and others at risk when they need to make split-second decisions, U.S. researchers have found.

The study, which included 49 U.S. military cadets, looked at how sleep deprivation affected information-integration, a process that relies heavily on instantaneous, gut-feeling decisions.

“It’s important to understand this domain of procedural learning because information-integration — the fast and accurate strategy — is critical in situations when soldiers need to make split-second decisions based about whether a potential target is an enemy soldier, a civilian or one of their own,” Todd Maddox, a psychology professor at the University of Texas at Austin, said in a university news release.

The ability to make split-second decisions is crucial in a number of other high-pressure professions, including firefighters and police officers, the study authors noted.

The cadets performed information-integration tasks twice — once when they were well-rested and once while they were sleep-deprived. The results showed that moderate sleep deprivation can cause an overall immediate loss of information-integration thought processes.

Accuracy on the information-integration tasks declined by 2.4 percent (73.1 percent to 70.7 percent) when cadets were sleep-deprived, and improved by 4.3 percent (74 percent to 78.3 percent) when they were well-rested, the researchers found.

The study was published in the November issue of Sleep.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about sleep.

– Robert Preidt  SATURDAY, Nov. 21 (HealthDay News)

We all knew it in our hearts, now it is confirmed: EXERCISE IS GOOD FOR US! You want proof? Here’s the info that proves it:

The results of two new German studies emphasize that exercise is one of the most effective methods of preventing disease. The first study found that exercise has an extraordinary potential to prevent stroke. Rapid walking or cycling lowered the risk of cerebral hemorrhage (bleeding in the brain) by 40 percent in men and cerebral infarction (blood supply blocked by a clot) by 27 percent.

The second study found that regular walking lowers the risk of colorectal cancer by 40 percent. It also found that patients with colorectal carcinoma can improve their chances of survival by exercising.

Professor Dieter Leyk of the German Sport University in Cologne raises the question of why the tremendous benefits of exercise, both preventive and therapeutic, are not fully utilized by medical professionals.

Now we just have to come up with a plan to implement exercise into our lives without quitting. Why not start with something achievable: brisk walking for 30 minutes 3 times a week. Once you have sustained that…..set your next goal. Maybe adding resistance exercises 2 times a week. Sustain that….. set your next goal.

Be well!

Dr. S.

I am often asked “how much of this or that vitamin / mineral should I take?”  The short answer is, “it depends.”  You should really evaluate your personal situation, since there are so many variables when considering “how much is enough.” Are you pregnant? Do you take medications that may increase or decreaes absorption? Sometimes I find articles that keep the answer simple, but allow for individual variation. Here’s one on Folate (Folic Acid.)

P.S. I use the natural herbal supplement Phytovite to get my folic acid!

Be well,

Dr. S.

The National Institute for Health’s recommended dietary allowance (RDA) for dietary folate is 400 micrograms (mcg) daily for everyone older than 14 (Editor’s note – as is found in the formulation I use, Phytovite.)

Folate, an essential component in cell division, helps produce and maintain new cells. Dietary folate deficiency often is associated with B12 deficiency and may mask B12 deficiency.

Increased folate is needed in pregnancy, lactation, malabsorption, liver disease, renal dialysis, chemotherapy, regular alcohol use or overuse, and many chronic disease states. It is especially vital when taking certain medications (including Dilantin, metformin, sulphasalazine, triampterine, barbiturates, and methotrexate) that interfere with folate availability and utilization.

Folate also helps maintain normal levels of the amino acid homocysteine and is essential for its metabolism. Elevated homocysteine levels have been associated with increased vascular disease risks, such as heart attacks and stroke. Low levels of folate will produce anemia, and are associated with increased risk for birth defects. It is the reason many foods are supplemented with folic acid. Low levels of folate also are associated with a greater risk of breast, colon, and pancreatic cancer.

Although many conditions benefit from folic acid supplementation, a physician should supervise folic acid supplementation higher than 1,000 mcg daily.

Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardiovascular exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores.

Remember: all carbs are not created equal. Grains, fruit, vegetables (nutrient-rich choices) as well as candy and sweets (empty calories) are all sources of carbohydrate. Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles.

The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.

Whole-grain warm-up

Whole grain oats are delicious and easy to digest before or after a workout. As an added bonus, the soluble fiber in oatmeal may help lower cholesterol.

Opt for plain oats instead of the sugary flavored varieties and create your own delicious concoction by adding nutritious (and tasty) ingredients. Sprinkle in your favorite nuts and dried fruit to add natural sweetness as well as fiber and iron. Save time by cooking the oats ahead and warming them up in the microwave.

Energy shake

Yogurt and fruit make a winning carbohydrate combination. Yogurt adds protein and some calcium to this drink while fruit contributes natural sweetness and vitamin C for tired, sore muscles.

Drink this shake before a cardio session to fuel your workout, or within the ideal recovery window — between 30 and 60 minutes after exercise — when your body is best able to repair itself and replenish the energy you’ve spent.

Pasta and protein

Carbohydrate plus protein is a winning combination that helps repair muscles and refuel your tank. Remember that pasta doesn’t have to come from wheat. Rice noodles are a gluten-free alternative with a tender texture and mild flavor that works well with all types of sauces.

Pork is higher in B vitamins than other meats, providing a metabolism boost and extra energy-producing power. Toss in your favorite fresh vegetables for texture, color, extra vitamins, and fiber.

Filling fiber

Muffins can be a nutritional boon or a bust, depending on what’s in them. Those gigantic bakeshop muffins can contain over 500 calories and 20 grams fat.

Smarter choice: Home-baked muffins bursting with antioxidant-rich dried fruits and fiber from whole wheat flour and wheat germ. Wheat germ is also high in the mineral zinc, which contributes to healthy skin and a strong immune system. Add a boost of antioxidants by adding the freshest berries of the season.

Heart-healthy grains

Mixed-grain salads deliver a satisfying combination of flavors and textures as well as folate and vitamin E for a strong and healthy heart — very important for those cardio workouts!

Adding beans to grains creates the key combination of protein and carbs that helps muscles repair and refuel themselves. Enjoy this salad for lunch, or pair it with lean protein like chicken or fish for a powerhouse dinner.

Beta-carotene burst

Sweet potatoes are a true super-food. In addition to being a great source of energy producing carbohydrate, they’re packed with vitamins and minerals.

One cup of sweet potato contains 20 percent of your daily potassium needs, plus energy-boosting vitamin B6 and more than 700 percent of your daily vitamin A needs (mostly in the form of the antioxidant beta-carotene). This salad also combines iron-rich spinach with vitamin C from oranges, which helps increase iron a

As we all take our own journey toward optimal health and wellness we are besieged by so much information and misinformation in the media. That’s why I love it when I find information that we can all use to SIMPLIFY our journey by concentrating on the few areas where we can make the most impact on our health. Read on and

Be Well!

Dr. S

English researchers have identified a deadly trio of health problems that can triple the risk of dying —  and high cholesterol isn’t one of the ingredients in the lethal recipe.

A combination of high blood pressure, high blood sugar, and obesity doubles the risk of having a heart attack, and people who have all three conditions have a three-fold greater chance of dying compared with healthy people, according to the researchers at the University of Warwick in Coventry, England.

The three indicators are major contributors to developing metabolic syndrome, a combination of medical disorders that increases the risk of developing several deadly diseases, including cardiovascular disease and diabetes.

The top health problems usually linked with metabolic syndrome are high blood pressure, high cholesterol, high triglyceride levels, too much sugar in the blood, and central obesity (too much fat around the waistline).

But Dr. Oscar Franco, assistant clinical professor of public health at Warwick Medical School and leader of the research team, found that the three most deadly factors linked with developing metabolic syndrome are high blood pressure, high blood sugar, and central obesity.

“Metabolic syndrome is a highly prevalent condition that is increasing dramatically and affects a large portion of the middle-age population,” Franco said. “Not all individuals enter the syndrome with identical combination of factors. Certain combinations confer higher risks of incidence of cardiovascular disease and mortality.

“Intense efforts are needed to identify populations with these particular combinations and to provide them with adequate treatment at the early stages of disease,” he said.

However, someone who has just one of the killer indicators won’t necessarily develop a serious health problem, Franco said.