Thursday, April 13, 2017

Avoiding naturally-occurring gluten might lead to more type 2 diabetes

Gluten-free diets usually lead to grain free diets.  However, eating more whole grain food is associated with less inflammation [1] and fewer infections as well as less cancer, cardiovascular disease, mortality from any cause, obesity, and type 2 diabetes. [2]  In addition, foods advertised as “gluten free” are usually very high in refined carbohydrates such as flours made from potato, rice, and tapioca.

In a recent analysis of 199,794 participants studied for over 20 years in the Nurses Health Study (NHS II) and Health Professionals Follow-Up Study (HPFS), those with the highest consumption of gluten had the lowest levels of type 2 diabetes. [3]

My recommendation:
Unless you have a compelling reason (such as celiac disease) to avoid gluten, I recommend including minimally-processed whole grains (whole wheat, rye berries, whole hull-less barley, etc.) in your diet on a daily basis.  The health benefits are inescapable; don’t get caught up in the gluten-free fad!  However, I suggest avoiding products with ingredient lists that include added gluten, which always refers to refined gluten; naturally-occurring gluten will not be on the ingredient list.  To read more about gluten see pages 40-41 of Good Food, Great Medicine (3rd edition).  We talk about the health benefits of eating whole grains on pages 23-25 and why we all should avoid highly-refined grains on page 46.   

Miles Hassell MD



Thursday, April 6, 2017

Fighting depression with a one-two punch – food and activity

For many people antidepressant medications often have very limited benefit [1].  However, two of the most powerful antidepressants available surprisingly don’t even need a prescription! 
  1. The Mediterranean diet has been shown to be effective for moderate to severe depression.  In a recent randomized controlled trial, patients randomized to a Mediterranean diet (with red meat 3 to 4 times a week and red wine with meals) had a significantly greater remission of their depression than the control group [2] who received no dietary instruction.
  2. Exercise also has excellent antidepressant benefits, especially when outdoors in fresh air and natural light.
Yet more evidence that the food and lifestyle choices we make each day are critically important for the health of our minds and our bodies!  

My recommendation:
Eat a whole-food Mediterranean-style diet with plenty of vegetables, high-quality protein (including red meat), and good fat, but avoid refined carbs.  Also, make room every day for some kind of outdoor exercise: a brisk walk, vigorous gardening, a flight or two of stairs – whatever you can manage.  

Miles Hassell MD
 
[2] Jacka, F.N. et al. BMC Medicine 2017;15:23

Thursday, February 23, 2017

Using extra-virgin olive oil even reduces your risk of breaking a bone!

To add to the growing collection of health benefits for extra-virgin olive oil (for example, reducing heart disease, stroke, and cancer), it appears that using more extra-virgin olive oil may also lead to about 50% fewer broken bones!  In a study in which participants with high cardiovascular disease risk were randomized to either a Mediterranean diet or a low-fat diet and followed for 8.9 years, those with the greatest intake of extra-virgin olive oil had about half the risk of fractures compared to those with the lowest intake. [1] Interestingly, using olive oil other than extra-virgin was not associated with any reduction of broken bones.

My recommendation:
Use extra-virgin olive oil as your main kitchen oil!  To make sure you are using oil with genuine extra-virgin qualities we recommend choosing a domestic olive oil rather than imported, and with the seal of the California Olive Oil Council on the label, like the widely available California Olive Ranch.  Better still, buy locally-squeezed olive juice from Oregon Olive Mill in Dayton, Oregon.  If you are interested in buying imported extra virgin olive oil we suggest consulting with a knowledgeable local importer like Jim Dixon at Real Good Food.  We include about 100 recipes using extra-virgin olive oil in Good Food, Great Medicine (3rd edition), and discuss the many reasons to choose it instead of other vegetable oils on pages 26 and 47-48. 

Miles Hassell MD

[1]García-Gavilán, J.F. et al. Clinical Nutrition 2017;doi: 10.1016/j.clnu.2016.12.030














 

Tuesday, December 20, 2016

Is treating your acid reflux increasing your risk of dementia?

Prilosec, omeprazole, Nexium, and other proton pump inhibitors (PPIs) suppress stomach acid, reduce symptoms associated with esophageal reflux and peptic ulcer disease, and assist in ulcer healing; short term (days to weeks) use for diagnosis and treatment often makes sense.  However, that pesky stomach acid also happens to be a key component of a healthy metabolism, so it shouldn’t surprise us that suppressing it long term may have side effects.  Weigh the pros and cons of PPIs carefully with your physician and explore the alternatives.
  • Benefits of PPIs:  Prilosec and other PPIs ease the discomfort of gastroesophageal reflux (GERD) and may reduce the risk of esophageal cancer in patients with Barrett’s esophagus, which is a serious complication of GERD.
  • Potential harms from long-term use of PPIs:  The downside of chronic use of PPIs include dementia [1]; stroke and heart attack [6]; kidney disease [2]; infections including pneumonia and C difficile diarrhea [3]; low magnesium and B 12 levels [5]; altered gut microorganisms [4]; stomach cancer [7]; and broken bones [3]. 
My recommendation:
Carefully consider the risks from this group of medications when deciding whether to take them for more than a few weeks.  Schedule a visit with your physician to discuss the risks and benefits as well as alternatives.  For most GERD sufferers there are some fundamental lifestyle steps that can both reduce symptoms and risks – including risk of esophageal cancer – while minimizing medications: avoid sugars and starches; increase intake of high fiber foods such as vegetables; get daily exercise; eat probiotic foods such as fresh sauerkraut, kefir and yogurt; and reduce weight around the middle.  Some traditional folk remedies can also be effective. 
 
If you decide to tackle GERD head on, and eliminating medications is a reasonable option, it’s important to taper PPIs rather than stopping them cold turkey, coordinating with your physician as you do this.  As well as reducing or eliminating the need for PPIs and feeling better, you will enjoy the added benefit of improved blood pressure, cholesterol, and cancer risk!
 

Miles Hassell MD 







Tuesday, December 6, 2016

Osteoarthritis: Keep your joints in good shape – avoid sugar, watch your waist, and stay active

Healthy joints are critical to enjoying life as we get older.  Three important steps we can take to prevent painful osteoarthritis of the hips, knees, thumbs, spine, and shoulders are:
  1. Reducing excess waistline and weight
  2. Avoiding added sweetening and refined grains (especially white flour and white rice)
  3. Staying active 
These choices protect the joints from excessive mechanical forces while also improving the ability of the joint to repair itself.  Too much weight around the middle combined with excess sugar and refined grains plus too little activity create a cascade of metabolic effects that accelerate wear and tear on joints. [1]  They start to hurt, and next thing you know your doctor is talking about joint replacement.

So, take action as soon as you get the first hint that you are developing “metabolic syndrome,” a condition notable for three or more of the following:
  1. Fasting blood sugar greater than 100 or being treated for high blood sugar
  2. Waistline greater than 35 inches for women and 40 inches for men; less for small framed people
  3. Blood pressure greater than 135/85 or being treated for high blood pressure
  4. Triglycerides greater than 150 mg/dl
  5. HDL cholesterol lower than 40 mg/dl for men and 50 mg/dl for women
Once “end-stage” osteoarthritis of a joint is diagnosed, is it too late for lifestyle choices to make a difference?  We’re glad you asked.  Even in the case of “end-stage” or “bone-on-bone” joints facing replacement surgery, we have seen dramatic improvement in joint pain when overall health is improved.  (Some nutritional supplements that can occasionally help with osteoarthritis are worth considering and can be discussed during a consultation.)

An example of these lifestyle choices at work is one of our patients who at 75 had previously had one knee replacement surgery and was scheduled to have the other replaced.  He decided to try a non-surgical path and reduced his intake of sugar and other refined foods.  With his healthier diet and resulting weight loss,
  • he was able to reverse his type 2 diabetes,
  • his blood pressure (BP) improved and he was able to stop his BP medications,
  • his knee stopped hurting, and he felt better than he had for decades.
Five years later he still has his original knee and still needs no blood pressure or diabetes medications!
 
My recommendation:
If you have the metabolic syndrome, reverse it using the 14-step Risk Reduction Action Plan on pages 59-92 of Good Food, Great Medicine (3rd edition).  Target the following lifestyle choices to get a jump start:
  1. Reduce excess waistline and weight (see page 60-61).
  2. Avoid added sweeteners and refined grains (see pages 42-46 and 73-77).
  3. Keep active.  You’ll also find tips for daily exercise on pages 50-55, especially the tips for arthritic joints like trekking poles on page 53. 
Miles Hassell MD

Tuesday, November 29, 2016

Extra-virgin olive oil appears to lower cancer risk substantially

There are plenty of good reasons to use extra-virgin olive oil as your main kitchen oil, and one of the lesser known ones is a reduced risk of cancer of all causes.  In Mediterranean countries where olive oil is used generously and frequently, cancer is less common, and it doesn’t appear to be a coincidence.  A review of 19 observational studies following about 37,000 people found a consistent relationship between olive oil use and cancer incidence: a 34% lower risk of any cancer in those who used the most olive oil!  (The benefit was strongest for breast and colon cancers.)  We are not aware of any data suggesting comparable benefit for other vegetable oils. [1]
 
My recommendation:
Use extra-virgin olive oil as your main kitchen oil and avoid hydrogenated oils and highly-processed vegetable oils.  For more information on the health benefits of olive oil and why we should avoid highly-processed oils see pages 26, and 47-48 in Good Food, Great Medicine (3rd edition).  You’ll also find tips for choosing an extra-virgin olive oil on page 115 and about 100 recipes to get you started. 

Miles Hassell MD
 

Tuesday, November 22, 2016

Can drinking alcohol help prevent and treat type 2 diabetes?

It is commonly believed that drinking alcohol will worsen blood sugar control in type 2 diabetes but the evidence shows otherwise.   In an analysis of the available randomized studies that compared patients with diabetes who drank alcohol with those that did not, alcohol was found to make no difference to blood sugar control [1].  Furthermore, there are important potential benefits for moderate alcohol intake (up to one drink daily) in patients with type 2 diabetes:

§  Better sleep and improved markers of cardio-metabolic risk control, especially with red wine [2]

§  Less risk of death from any cause [3]

§  Less heart disease and stroke [3]

§  Less risk of kidney disease [4]

In addition, for people without type 2 diabetes, moderate alcohol consumption significantly reduced the risk of developing diabetes [5] and has anti-inflammatory benefits. [6]

My recommendation:
For those who can avoid drinking to excess, with or without type 2 diabetes, one 5-ounce serving of red wine with a meal remains a reasonable choice. For more information on alcohol and health, see Good Food, Great Medicine (3rd edition) page 39.

Miles Hassell MD