Your Definitive Guide to Wellness Medicine

Americans are eating themselves into the cardiac ward, quite literally! Research has shown time and again that saturated fats in meat, whole-fat dairy, and other animal products, and trans-fatty acids found in fried and processed foods have deleterious effects on the cardiovascular system and increase risk of heart disease—but people still insist on eating them.

A smarter approach is to cut these “heart attack” foods out of your diet, and make these four dietary changes to keep your heart healthy and strong.

1. Get your daily dose of fiber. For patients with heart disease, fiber is extremely important. We have known for decades that a high-fiber diet results in a reduction in cholesterol levels. A study published in JAMA, which followed the dietary habits of men ages 40 to 75, suggests that adequate fiber also protects against heart disease. The study found a strong relationship between fiber intake and decreased risk of heart attack. My favorite source of fiber is flaxseed.

Flaxseed provides a high amount of soluble and insoluble fiber. One-fourth cup (50 grams) has 11.7 grams of fiber. I suggest incorporating ¼ cup of freshly ground flaxseed into your diet each day. These tiny golden or brown seeds have a rich, nutty flavor. Because the oils in ground flaxseed can become rancid quickly, I don’t recommend using pre-ground seed or flax oil. Instead purchase whole flaxseeds and grind them just before consumption.

2. Pick the right protein. Make sure you get adequate amounts of high-quality, low-fat protein from skinless poultry, fish (especially salmon), egg whites, beans, legumes, and occasional servings of lean meat. One serving is equal to four ounces of animal protein or four to six egg whites.

3. Choose the right carbohydrates. When it comes to carbohydrates you need to make sure you choose the right ones. Vegetables, beans, and legumes should be a mainstay in your diet. They are high in fiber and have a low-glycemic index, which means they promote a slow, sustained release of blood sugar and insulin. Limit your fruit intake to one to two pieces per day.

You should also avoid starches, sugars, and other carbohydrates with a high-glycemic index. They are rapidly broken down in the digestive tract and cause sharp spikes in blood sugar. High-glycemic index foods contribute to insulin resistance, which is a common underlying cause of hypertension and abnormalities in cholesterol and triglycerides.

4. Eat healthy fats in moderation. These include omega-3 fatty acids found in flaxseed and cold-water fish, monounsaturated oils such as extra virgin olive oil, and unprocessed omega-6 polyunsaturated fats in nuts, seeds, and vegetable oils.

Now it’s your turn: Do you have a trick for getting heart-healthy foods into your diet?

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Heart failure is a huge money-making business, and the millions of patients required to fill beds in cardiac care centers across the country are not that hard to come by.

All a heart surgeon or interventional cardiologist has to do is tell them, “If we don’t operate, you’re going to die in the parking lot.” Presto! Grossly misinformed and frightened, people quickly embrace such “lifesaving” therapies as angioplasty, bypass, and other invasive heart procedures.

Heart failure occurs when the heart is unable to pump enough blood to meet the body’s demands. The most common cause is a sequence of heart attacks which kill off heart muscle. Other causes include valve disorders, which force the heart to work harder, and global weakening of the heart muscle.

Common symptoms include fatigue, weakness, shortness of breath, and fluid collection in the lower extremities or abdomen. Because symptoms usually sneak up gradually, they are often mistaken as signs of aging. This is unfortunate, because heart failure can be treated if detected early.

Here are a few of the therapies we use at Whitaker Wellness for patients concerned about heart failure:

1. Coenzyme Q10 (CoQ10), a potent antioxidant, is crucial for energy production in the mitochondria of all of your cells, but it is particularly active in your heart. While a bicep muscle cell has 200 mitochondria, your heart cells each have a whopping 5,000, and these cellular powerhouses need adequate levels of CoQ10 in order to produce energy. Take 200–300 mg daily, in divided doses with meals.

2. We’ve been using testosterone replacement therapy at the clinic for more than 20 years. Testosterone does much more than improve strength. It also bolsters the heart muscle, helps dilate the blood vessels, and curbs inflammation. Testosterone is natural, safe, inexpensive—and vastly underused as a therapy. Talk to your doctor about topical preparations or injections, which are better tolerated than patches. They may be obtained through a compounding pharmacy. All forms of testosterone require a prescription.

3. I’ve been extolling the benefits of enhanced external counterpulsation (EECP) for years. Often referred to as a “natural bypass,” it’s a proven therapy for relieving angina, increasing exercise tolerance, and improving circulation. Researchers in India demonstrated that after a course of EECP (35–40 treatments), patients with heart failure doubled their exercise capacity and had a markedly better quality of life. Even more impressive, the benefits of the therapy were still present after a year. For more on EECP, visit whitakerwellness.com or call 800-488-1500. To locate an EECP provider in your area call 800-455-EECP (3327) or visit vasomedical.com.

Now it’s your turn: What have you done to help protect your heart?

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You’ve probably heard (or even experienced) that stress can lower your immunity. But have you ever wondered why or how? Well, it’s a simple matter of survival.

Your brain reacts to stress and danger by generating hormones that temporarily shut down all the body’s non-emergency functions in order to help you respond more fully to the present stressor. That’s why even low-grade stress and anxiety can damage your body’s ability to defend itself against viruses, bacteria, and other pathogens.

That’s where adaptogens come in. Adaptogens are compounds that help the body adapt to and regenerate after exposure to stress of any kind. Derived from plants that survive in harsh climates and growing conditions, adaptogens have been used in traditional medicine to boost physical, mental, and emotional reserves and to treat a wide range of symptoms.

There are several different types of adaptogens:

* Rhodiola rosea, also called Russian rhodiola, and ashwagandha used in Ayurvedic medicine, are popular adaptogens that modulate the ill effects of stress.

* Panax ginseng, called the “king of herbs,” has a slight stimulatory effect and helps to improve concentration and thinking. In fact, story has it that Mao-Tse Tung and Deng Ziao Ping passed trays of choice Panax ginseng around at the beginning of meetings. It’s also used in many male formulas to support physical stamina.

* American ginseng (Panax quinquefolium) has a calming effect on the central nervous system. Plus, it’s a mild anti-inflammatory and improves digestion.

* Siberian ginseng (Eleutherococcus senticosus) is native not only to Siberia, but also to Korea, Japan, and China. It’s one of the most studied adaptogens with more than 1,000 studies on it. Like American ginseng, it has a calming effect on the central nervous system and is a powerful weapon against stress.

If you’re feeling fatigued, worn out, or stressed, give adaptogens a try. Look for products with standardized levels of ginsenosides or eleutherosides and take as directed. Ginseng is best taken in a cyclical fashion—after you’ve taken it daily for two or three weeks, take a two-week break before starting up again.

Now it’s your turn: Have you used adaptogens for stress?

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Tomorrow is Valentine’s Day, which means cards, flowers, and of course the traditional box of chocolates. If you make that dark chocolate, you’re not only giving a gift that’s from the heart, you’re also giving a gift that’s heart-healthy and has other therapeutic benefits.

Here are six reasons you should add dark chocolate to your diet:

1. Lowers Blood Pressure: One of cocoa’s most abundant polyphenols is flavanol, which stimulates the production of nitric oxide (NO), a very important signaling molecule. When it is produced in the arteries, it acts as a vasodilator, relaxing the arteries and causing them to open up, thus bringing down blood pressure.

2. Improves Insulin Sensitivity: In March 2005, Italian researchers published results of a study that showed dark chocolate significantly improved markers of insulin sensitivity, decreasing fasting insulin and glucose levels, as well as insulin and glucose responses to the glucose tolerance test.

3. Mediates Inflammation. Inflammation plays a role in heart disease, diabetes, cancer, Alzheimer’s disease, and more. The cocoa flavanols in dark chocolate have been shown to lower inflammation. They do this by reducing blood concentrations of 5-lipoxygenase (5-LO), a key enzyme in the synthesis of leukotrienes—the active compound involved in inflammation.

4. Raises Protective HDL Cholesterol. Although its hefty saturated fat content may give one pause, most of that fat is stearic acid, which, unlike other saturated fats, has no adverse effects on cholesterol levels. In fact, dark chocolate actually appears to raise protective HDL cholesterol, while having no effect on LDL cholesterol.

5. Helps You Lose Weight. Dark chocolate contains caffeine, theophylline, and theobromine which belong to a class of compounds that promote fat burning. Plus, cocoa helps to suppress your appetite and boosts your sense of well-being.

6. Reduces Stroke Risk in Women. A study published in the Journal of the American College of Cardiology showed that women with the highest chocolate consumption are 20 percent less likely to suffer a stroke. The reason is that the cocoa in chocolate contains flavonoids which act as antioxidants in the body, helping to keep LDL cholesterol from oxidizing and contributing to strokes.

What type of chocolate should you give? Look for high-quality dark chocolate that contains 70 percent cocoa or more. Don’t be put off by the fat content, and expect it to have some sugar. Unsweetened dark chocolate is extremely bitter, and even sweetened, it is for some an acquired taste, so shop around for a brand you like.

Because of its fat and sugar content, dark chocolate is quite calorie dense, so don’t go overboard—and eat it in place of, rather than in addition to, other foods or snacks.

Now it’s your turn: Are you giving, or hoping to receive, chocolate on Valentine’s Day?

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Doctors and pharmaceutical companies would like you to believe that shelling out your hard-earned cash for their services and solutions is the best way to stay healthy.

But when it comes right down to it, it’s the little changes you make in your daily life that have the real power to keep you healthy.

1. Eliminate sugar and white flour from your diet. Sodas, most breads, baked goods, snack foods, and other refined carbohydrates wreak havoc with blood sugar levels and contribute to weight gain.

2. Avoid saturated fats and trans fatty acids. Red meat, deep-fried foods, and anything made with hydrogenated oils (margarine, shortening, store-bought pastries and cookies) raise your risk of heart disease.

3. Make fiber-rich plant foods the centerpiece of your diet. Aim for a variety of fruits, vegetables, legumes, and whole grains.

4. Include exercise in your daily routine. To stay on track, make exercise fun: Walk with a friend, join a team, or take up an active hobby.

5. Maintain an active social life. Family, friends, volunteer work, religious ties, even pets—anything that keeps you involved with others enhances health and prolongs life.

6. Keep your brain busy. Mental stimulation such as reading, writing, and playing games can help maintain cognitive ability throughout life.

7. Relax. Listen to soothing music, take a walk, try L-theanine, gamma-aminobutyric acid (GABA), or kava, or learn relaxation techniques to improve mood and relieve stress. Life is too short to be stressed out.

8. Drink purified water. Tap water may harbor toxins and disease-causing microorganisms. Purify your drinking water using reverse osmosis or carbon filtration.

9. Drink alcohol in moderation. One or two drinks a day helps protect against a number of conditions. Moderation is key. Excess alcohol consumption is devastating to health—and for some one drink is too many.

10. Breathe the cleanest air possible. Banish smoking, reduce your exposure to pollutants, and consider installing a high-quality air purifier in your home.

Now it’s your turn: Do you have any prevention tips to add to this list?

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Did you know that based on current trends, over half of our population is predicted to be diabetic or pre-diabetic by the year 2020? That’s downright scary! Plus, as I mentioned in my blog last week, there’s a powerful connection between diabetes and heart disease.

So if the predictions pan out, not only will we have millions more people with diabetes, we’ll have even more heart issues to contend with. These types of statistics are music to Big Pharma’s ears—to them it means billions of new dollars in diabetes and heart drug sales. But we can stop this train wreck before it happens.

Among your most powerful weapons against both high blood sugar and heart disease are regular exercise and the right nutritional supplements. And folks, we have nutrients whose benefits can run rings around prescription drugs—and that’s without the high price tag or harmful side effects.

Here are 5 of my top nutrient picks to help lower blood sugar and improve heart health:

1. Alpha lipoic acid. This critical heart-protective antioxidant improves insulin sensitivity, lowers blood sugar, and reduces symptoms of diabetic neuropathy. Take 400 mg of ALA per day, 600 mg if you have diabetes, in divided doses half an hour to an hour before eating for optimal absorption.

2. Krill oil. While I recommend fish oil as great source of omega-3 fatty acids, research suggests krill oil is especially beneficial if you’re struggling with diabetes. It’s been shown to lower levels of C-reactive protein (a biomarker linked with increased risk of cardiovascular disease) and a recent study suggests it lowers high cholesterol and blood sugar. The suggested dose is 300–500 mg of krill oil daily.

3. Magnesium.This critical mineral lowers blood pressure by relaxing the smooth muscle tissues that dilate the arteries. Plus, a study found that every 100 mg increase in daily magnesium decreased the risk of developing type 2 diabetes by 15%. The suggested dose of oral magnesium is 400–1,000 mg daily (build up gradually to avoid a laxative effect).

4. Chromium. This trace mineral helps promote insulin sensitivity by increasing the number of binding sites on cells for insulin. This allows for better transport of glucose into cells for energy, which helps to promote healthy blood sugar levels. Chromium also supports normal protein, carbohydrate, and fat metabolism. I recommend 200 mcg of chromium daily.

5. Vanadium. Studies show that vanadium (as vanadyl sulfate) has an insulin-like effect in the body and helps maintain normal blood sugar levels. I’ve used it in thousands of patients with remarkable success and absolutely no adverse reactions except for slight gastrointestinal distress and harmless darkening of stool color in some individuals. The suggested dose is 100 mg of vanadyl sulfate daily.

Now it’s your turn: Which of these nutrients do you take?

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There is a definite relationship between high cholesterol and heart disease. It’s estimated that a drop of one point in cholesterol reduces the overall risk of a heart attack by 2 percent. Aware of this relationship, most conventional doctors prescribe cholesterol-lowering statin drugs for patients with elevated cholesterol.

Not only is this practice lining the pockets of Big Pharma, it’s risking your health in the process. Statins are rife with safety concerns including cognitive problems, muscle pain and weakness, fatigue, liver damage, heart failure, and diabetes.

What Big Pharma doesn’t want you to hear about are the ways you can lower your cholesterol safely and naturally:

1. Fight high cholesterol with fiber. Fiber binds to bile acids in the intestines and reduces reabsorption of cholesterol into the bloodstream. Increase your dietary fiber by eating plenty of plant foods. Flaxseed has an abundance of lignans, fibrous plant compounds that bind to cholesterol and carry it out of the body.

2. Raise “good” HDL cholesterol with exercise. Regular physical exercise raises levels of good HDL, which helps to clear out bad LDL cholesterol. Thirty minutes, four or five days a week, is ideal.

3. Reduce cholesterol oxidation with antioxidants. It’s oxidized cholesterol, which is found in fats exposed to heat and air through cooking or processing, that does the most damage to artery walls. Antioxidants are vital for disarming free radicals and preventing the oxidation of LDL cholesterol.

4. Lower your cholesterol with omega-3 fatty acids. I recommend 1–10 grams of fish oil per day, ¼ cup freshly ground flaxseed, or consumption of fish several times a week. Cold-water species, such as salmon, are particularly important for lowering cholesterol.

5. Reduce harmful LDL cholesterol with niacin (vitamin B3). Niacin is the best single remedy for lowering LDL cholesterol levels while raising levels of protective HDL cholesterol. Even conventional doctors recommend it. Start with 500 mg three times a day with meals. If your cholesterol is above 280, increase the dose to 1,000 mg three times a day after two weeks.

With any niacin therapy, you should have your cholesterol, triglycerides, and liver enzymes tested every three months or so. If the flushing bothers you, take the dose at bedtime so the flushing happens while you’re asleep. This therapy is not recommended for patients with liver disease, gout, or ulcers. Note: For cholesterol-lowering purposes, you should take the regular form of niacin. Research indicates that niacinamide and “no-flush” formulations (inositol hexaniacinate) have little or no effect on cholesterol or triglycerides.
 
Now it’s your turn: Which of these cholesterol-reducing secrets do you practice?

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1. For cuts and scrapes, sprinkle sugar on the wound and cover with a dressing. Sugar draws fluid from the wound and helps kill bacteria.

2. To remove a wart, try rubbing it with the inside of a banana peel once or twice a day. Expect results within a month.

3. Relieve nausea by eating a slice of ginger or ½ teaspoon powdered ginger. For motion sickness, take three or four hours before travel.

4. Chicken soup actually improves cold and flu symptoms. It has anti-inflammatory properties and improves mucus flow.

5. For relief from a burn, insect bite, or sunburn, break open an aloe vera leaf and dab the gel directly on the affected area.

6. A strong cup of regular coffee can stop a headache in its tracks and ease symptoms of asthma.

7. If you suffer from arthritis or gout, eat cherries. Just 20 tart cherries have an anti-inflammatory effect equal to one or two aspirin tablets.

8. For a morning-after hangover, drink lots of water and sip wintergreen tea spiked with hot pepper.

9. For insomnia, try chamomile or valerian root tea. Both have been used for centuries as sleep aids and relaxants.

10. To relieve dandruff, apply raw, unfiltered, organic apple cider vinegar directly to your scalp.

Now it’s your turn: Do you have a home remedy that’s worked for you?

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We’ve often heard that when it comes to brain health, it’s “use it or lose it”—and that things like crossword puzzles, reading, and more can ward off mental decline. Now, a new study released by the University of California, Berkeley shows that mental stimulation actually stops the physical development of Alzheimer’s in its tracks!

In their findings, which were just published in the Archives of Neurology, the researchers noted that Alzheimer’s is caused by beta-amyloid deposits, which are fibrils of proteins that have “misfolded.” Those proteins form fibrous sheets that clog up the brain by filling in the spaces between brain cells. Clogged brains don’t function properly.

Lifelong mental stimulation helps to ward off amyloid buildup, so the brain can function as it should—regardless of your age. In fact, the oldest participants in the study who engaged in the most mentally stimulating activities had levels of amyloid buildup comparable to those in the younger control group, leading researchers to conclude that cognitive activity actually appeared to keep their brains young.

So, how can you put these findings into action for you?

* Stimulate your brain with crossword puzzles, Sudoku, word searches, and more.

* Turn off the TV and read. Consider joining, or starting, a book group.

* Take a class at your local community college. Many community colleges also offer free or low-cost lecture series.

* Share your talents. Volunteer to teach English as a second language to adults or at a local elementary school to help youngsters to read or master their math facts. Many nonprofit organizations also need volunteers to fundraise and help with a multitude of office tasks.

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Now it’s your turn: How do you stay mentally active?

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Our youth- and beauty-obsessed culture has fueled the creation of a multi-billion dollar skin care industry. Advertisers have convinced people to spend a boatload of money on the “promise” of wrinkle-free, younger-looking skin. Unfortunately, though, many of the products out there are nothing more than a chemical soup, filled with ingredients that can damage your skin and your health.

What the beauty industry won’t tell you is that there are natural ways to keep your skin healthy, and youthful-looking:

1. Clean up your diet. In one large study, trained dermatologists evaluated the skin of more than 4,000 middle-aged women and rated it in terms of wrinkling, dryness, and thinning. These scores were then compared to the women’s nutrient intake. What they found is that higher intake of vitamin C and linoleic acid, and lower consumption of fats and carbohydrates were strongly associated with younger-looking skin.

2. Take antioxidants. You’re probably familiar with taking antioxidants to boost your health, but did you know they can help you look younger, too? In a three-month placebo-controlled study, those given an antioxidant-rich daily supplement regimen consisting of 3 mg lycopene, 3 mg lutein, 4.8 mg beta-carotene (8,000 IU), 10 mg vitamin E (15 IU), and 75 mcg selenium showed marked improvements in skin density and thickness, plus their scaling and roughness improved.

3. Apply alpha hydroxy acids. You can stimulate growth of new epidermal cells—the most superficial layer of skin—with alpha hydroxy acids (AHAs).These are natural substances that stimulate old cells to shed more rapidly, revealing the younger skin beneath the surface. They also increase the number of glycosaminoglycans—complex molecules that help skin retain moisture. By applying an AHA cream or lotion each night, you’ll give your skin a fresher appearance and reduce fine lines and wrinkles. Look for a product that contains eight to 10 percent AHAs—potent enough to make a real difference, but not so strong as to cause irritation.

4. Use a good moisturizer. An easy way to keep your skin hydrated is to use a moisturizer. In addition to soothing your skin, a moisturizer will produce immediate results in your appearance, smoothing out fine lines and wrinkles and plumping up the skin. Most any oil or lotion will help seal in moisture—you can even use olive oil. You want to apply it in the morning and again at bedtime.

5. Drink plenty of water. Seventy percent of the dermis—the inner layer of the skin—is water. One of the main reasons our skin sags and wrinkles as we age is that the dermis loses about 30 percent of its total water content. The result is flat, dry-looking, flaking, itching skin. Moisturizers certainly help dry skin, but don’t overlook the importance of hydrating your skin from the inside by drinking copious amounts of fresh, purified water. This is vital for overall health and imperative for supple, moist skin. I recommend at least eight 8-ounce glasses every day.

Now it’s your turn: Do you have a secret you use to care for your skin?

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Over the years, several studies have shown that coffee drinkers have a lower risk of developing type 2 diabetes. One 2009 study published in the Archives of Internal Medicine showed that every cup of regular coffee you drink lowers your risk of type 2 diabetes by seven percent. And drinking three to four cups of decaffeinated coffee per day reduces that risk by 33% compared to non-coffee drinkers.

Now, a new study published in the Journal of Agricultural and Food Chemistry found similar effects and shows exactly why coffee is so protective against diabetes. What researchers found is that coffee contains two compounds that help to block a substance called human islet amyloid polypeptide (hIAPP). The “misfolding” of  hIAPP has been implicated in the development of type 2 diabetes, and regular coffee consumption appears to interfere with that destructive process.

But diabetes prevention isn’t coffee’s only benefit. Coffee also reduces the risk of skin cancer, Parkinson’s disease, and Alzheimer’s disease. Plus, it improves concentration and alertness, and can even halt a full-blown asthma attack. 
 
Yet, as I often caution there are some people who need to watch their coffee consumption. If you have high blood pressure or you’re pregnant or expecting to become pregnant, I recommend that you go easy on caffeine. And if you’re struggling with osteoporosis, limit your coffee intake to a cup every now and then—higher intake has been linked with a decrease in bone density.

Now, as compelling as it is to think you can drink a cup of coffee and just sit back and reap the benefits, it shouldn’t be anyone’s primary strategy for preventing disease. But if you enjoy drinking coffee, you can drink up knowing you’re benefitting your health!

Now it’s your turn: How many cups of coffee do you typically drink?

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Falls are no joking matter. Every year, about a third of Americans age 65 and older have a fall, and more than a quarter of them end up in the hospital. Falls are the leading cause of brain trauma and the number one cause of fractures among older people—upwards of 500,000 per year.

The good news is that you can prevent yourself from becoming a statistic, simply by taking a few simple steps:

1. Make sure your medications aren’t setting you up for a fall. One of the biggest, and often overlooked, causes of falls is medications. Muscle relaxants, opioids, and some meds used to treat gastrointestinal problems and arrhythmias can cause you to lose your balance. Check with your doctor or pharmacist to see if any of the medications you take can contribute to a fall.

2. Get your vision checked. For some people, falls are caused by vision issues that make it difficult to judge distances. Many doctors will try and tell you that vision changes are irreversible, which is simply not true. Here are three ways to protect your vision. 

3. Make sure you don’t have low blood sugar. Forty percent of falls are caused by misdiagnosed health issues, including low blood sugar (hypoglycemia). Severe symptoms are virtually always associated with diabetes drugs, which can drive blood sugar too low. But hypoglycemia can affect people without diabetes, too. Here’s how to keep your blood sugar on an even keel.

4. Check your blood pressure. Another common cause of falls is low blood pressure, or hypotension. Sometimes brought on by alcohol or prescription drugs, hypotension can cause dizziness, light-headedness, confusion, or blurred vision. If you notice any of these symptoms, be extra careful when sitting up or standing and check your blood pressure. For most people, anything under 90/60 mm Hg is considered “low.” If yours falls below that, talk to your doctor about whether any of your medications may be responsible.

5. Wear properly fitting shoes with good support. Forgo high heals, flip flops, or other shoes that can cause you to lose your footing. Also, avoid walking around your home in stocking feet which can cause you to slip and fall.

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Men, if your sexual function isn’t what you’d like it to be, you can take Viagra, Cialis, or a related drug—a temporary fix at best. Or you can make lifestyle changes and use nutritional supplements and other natural therapies to get a handle on high blood pressure, diabetes, elevated lipids, obesity, metabolic syndrome, inactivity, and smoking, which are the most significant contributors to cardiovascular disease and to erectile dysfunction (ED).

Weight loss, regular exercise, a high-fiber low-fat diet, and targeted supplements not only reduce risk of heart attack and stroke, but according to a 2011 meta-analysis in the Archives of Internal Medicine, may also give your sex life a boost. And don’t forget that prevention is the best medicine. Some degree of ED affects 42 percent of men between the ages of 40 and 70. By tending to your cardiovascular health today, you probably won’t have to deal with ED in the future.

Here are some ways to improve your cardiovascular health and reduce your risk of ED:

* Lower your intake of saturated fat and cholesterol by eliminating high-fat dairy from your diet and only eating meat a few times a week. Also, avoid pork and fatty poultry, processed meats, refined sugars, oils, most margarine, and excess salt.

* Eat plenty of fresh, whole fruits and vegetables, beans, legumes, nonfat yogurt, and poached fish. Plant foods are good sources of antioxidants, B vitamins, and minerals that are crucial to protecting your heart and blood vessels.

* Establish a reasonable exercise program. Don’t be afraid to exercise because you have symptoms of cardiovascular disease. Inactivity can exacerbate the problem. Work with your physician to set up a plan for regular low-impact aerobic activity that’s appropriate for your condition.

* Take fish oil supplements. The omega-3 essential fatty acids in fish oil help lower cholesterol and especially triglyceride levels, improve blood flow, reduce the risk of blood clots, lower blood pressure, and help prevent atherosclerosis. I recommend 2–10 1,000 mg capsules of fish oil a day.

* Take antioxidants, which neutralize the free radicals that contribute to heart disease. I suggest 1,500-5,000 mg daily of vitamin C in divided doses, 400 IU of vitamin E, 1,500 IU of vitamin A, and 15,000 IU of beta-carotene daily. Plus, make sure you’re taking a good multi-nutrient.

Now it’s your turn: Which of these heart-healthy habits have you adopted?

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It’s been all over the news this week. Pharmaceutical company Novo Nordisk has hired the master of fried everything, Food Network star Paula Deen, to be their spokesperson. Deen recently revealed she has known for three years that she has type 2 diabetes, and now she’s promoting Victoza, Novo Nordisk’s daily injectable drug marketed to help improve blood sugar levels in adults with diabetes.

So, they’ve essentially taken a celebrity whose show features dishes loaded with butter, sugar, and heavy cream—and who calls her deep fryer a “kitchen essential”—and turned her into a spokesperson for one of the most insidious diseases in America. Folks, one of her recipes is for deep-fried cheesecake—that’s a recipe for diabetes and a heart attack all rolled up into one.

Yet, Deen has said in interviews this week that she’s going to continue to cook the same unhealthy foods on her show, with slight modifications. By using Deen to endorse their diabetes drug, Novo Nordisk is sending a clear—and dangerous—message that you can eat as much junk as you want. Then, just take drugs to “fix” the resulting disease.

As I’ve often said, most oral hypoglycemic (blood glucose-lowering) agents are no more than a bandage approach to diabetes—they may lower blood sugar but do nothing to address the underlying condition. There is no magic pill for overcoming the disastrous effects of a poor diet and excess weight.

The only way to truly manage—and in many cases reverse—type 2 diabetes is with a combination of a sensible diet, moderate exercise, and targeted nutritional supplements. I’ve developed a program I call the Mini-Fast with Exercise that incorporates all three.

Plus, there are other natural breakthroughs that outperform many diabetes drugs. For example, researchers found that berberine, an alkaloid found in goldenseal and other plants, controls blood sugar as effectively as the world’s most popular diabetes drug, metformin (Glucophage). Yet, since it’s not backed by Big Pharma—and doesn’t have a celebrity endorsing it—most people won’t hear about it.

This is such an important issue that I’ll be addressing it even more in-depth in my free email health updates. If you’re not already receiving them, sign up now. I also encourage you to join the discussion on Facebook.

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A few years back, I talked about the doom-and-gloom warnings concerning the impending Alzheimer’s epidemic. The prevalence of this degenerative brain disorder, which currently affects an estimated 5.4 million Americans, is expected to increase as the baby boomers get older. But now, a new study shows that signs of age-related memory loss can actually begin to surface at a much younger age than previously believed.

A study published in the British Medical Journal looked at more than 7,000 civil servants in London between 45 and 70 years of age. The researchers found evidence of mental decline in all memory categories among the older age groups, which was to be expected, but the shocking discovery was that people as young as 45 also began to exhibit a decline in cognitive ability.

The good news is that there are things you can do at any age to sidestep age-related memory loss and Alzheimer’s—and the sooner you get started on them, the better. In addition to a good daily vitamin and mineral supplement, I recommend the following:

*  Take extra vitamins C and E. Researchers from Johns Hopkins studied the relationship between vitamin C and vitamin E intake and risk of Alzheimer’s disease in people over age 65 and found that taking 500–1,000 mg of vitamin C and up to 1,000 IU of vitamin E daily conferred a 78 percent reduction in risk! I recommend taking 1,000–1,500 mg vitamin C and 800–1,000 IU vitamin E daily.

* Get plenty of B vitamins. Dozens of studies have linked elevations in homocysteine with increased risk of Alzheimer’s disease and other types of dementia. A hearty intake of vitamin B6, vitamin B12, and especially folic acid helps keep homocysteine in the normal range, prevents neuronal DNA damage, and reduces brain atrophy. You want to take 800–1,000 mcg folic acid, 75–150 mg vitamin B6, and 150–200 mcg B12.

* To keep your memory intact, it’s also important to make sure you’re getting plenty of zinc. I recommend 30 mg of zinc along with 2 mg of copper daily. 

* Take resveratrol, a potent phytonutrient found in the skins and seeds of grapes. In lab studies, resveratrol promoted the breakdown of beta-amyloid plaques, lesions found in the brains of patients with Alzheimer’s disease. It’s widely believed to have therapeutic potential in the prevention and treatment of this neurodegenerative disorder. The suggested dose of resveratrol is 100 mg once or twice a day, taken with meals.

* Eat plenty of “brain food.” First and foremost is the omega-3 fatty acid DHA, which is most abundant in salmon, sardines, and other cold-water fish, as well as DHA-enriched eggs and fish oil supplements. DHA is a vital constituent of brain cell membranes. It is required for optimal cognitive function, and low levels are associated with mood and memory disturbances. I recommend 500 mg of DHA (3–4 fish oil capsules) daily.

* To further boost your brain power and help guard against cognitive decline, load up on these targeted antioxidants: curcumin, 900–1,800 mg; N-acetyl-cysteine, 500–1,500 mg; alpha lipoic acid, 200–400 mg; coenzyme Q10, 200–400 mg; acetyl-L-carnitine, 1,000–2,000 mg; phosphatidylcholine, 250 mg; and phosphatidylserine, 100 mg.

* Be active! Both physical and mental exercises reduce the risk of Alzheimer’s disease. Regular physical activity ensures robust blood flow and delivery of oxygen and nutrients to the brain. It also reduces age-related changes. Mental activity is also important. In other words, use it or lose it.

Finally, if you or a loved one are already facing a diagnosis of Alzheimer’s disease, try supplementing with medium chain triglycerides (MCTs), natural fatty acids that are abundant in coconut oil. (To read about this breakthrough therapy, visit coconutketones.com.) The recommended dose of MCTs for neurodegenerative disorders is 20 g per meal (7 teaspoons or 2 ½ tablespoons).

The pioneer of this therapy, Mary Newport, MD, suggests combining 16 ounces of MCT oil plus 12 ounces of coconut oil and use as needed (store at room temperature, it gets hard when refrigerated). Start with 1–2 teaspoons per meal and build up gradually—and be aware that some people will only be able to tolerate lower amounts. A minimum of 2 g of fish oil should also be taken daily with this regimen. Look for non-hydrogenated coconut oil in health food and grocery stores; refined MCT oil is available, but can be a little harder to find. To order, call (800) 810-6655.

Now it’s your turn: Which of these Alzheimer’s prevention strategies have you adopted?

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You may remember a blog I wrote several weeks back about how exercise can reprogram your brain so you won’t overeat. That’s a secret the diet industry won’t tell you about, since they can’t directly profit off your ability to take a brisk walk.

Well, now I want to reveal even more weight loss secrets the diet industry doesn’t want you to know:

* Flavonoids can help with long-term weight management. According to a study published in the American Journal of Clinical Nutrition, the key to long-term weight management may lie in the dietary intake of polyphenolic compounds called flavonoids. Researchers found that those with the highest intake had the smallest increases in body mass index (BMI). Good dietary sources of flavonoids include green and white tea, grapes, berries, apples, hot peppers, celery, thyme, broccoli, and kale.

* Eggs can accelerate weight loss. Wheaties may be the “breakfast of champions,” but if you’re trying to lose weight, you’re better off eating eggs. Researchers instructed overweight people who were on a reduced-calorie diet to eat either two eggs or a bagel with the same number of calories for breakfast. After two months, the egg eaters lost 65 percent more weight and reported feeling more energetic than those who ate bagels. Plus, despite eggs’ shady reputation when it comes to cholesterol, there was no difference between the two groups in LDL and HDL cholesterol or triglyceride levels.

* Food diaries help you eat less. If you want to lose weight, you will need two essential tools: a pen and some paper. Carefully documenting everything you eat and drink can result in double the weight loss you’d experience with diet and lifestyle changes alone. If you’re having trouble with your weight, try keeping a food diary.

* Interval training burns fat and calories. Alternating between low- and high-intensity exercise when you’re working out has been shown to burn more fat and calories than trekking along at a constant pace. Researchers from the University of New South Wales in Australia found that when study participants added intermittent sprints to their 20-minute jogs for 15 weeks, they burned three times more fat off their backsides and legs than their counterparts who jogged steadily for 40 minutes.

Now it’s your turn: Do you practice any of these weight loss secrets?

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Heart disease is the #1 killer in this country, and for many people a heart attack is the first symptom of the disease. The good news is you can absolutely prevent heart disease, even if you’re at high risk—and you don’t need powerful prescription drugs or surgery to accomplish this.

1. If You Have High Cholesterol: Get regular physical exercise, which helps to raise your protective HDL cholesterol. A half-hour four or five days a week is ideal. I also recommend high doses of niacin (vitamin B3), which has been shown to both decrease LDL and increase HDL levels.

I usually start patients with 500 mg twice a day, and work up to a total of 1,500–2,000 mg a day. Talk to your doctor before taking daily doses higher than 1,000–1,500 mg—high-dose niacin can impact blood sugar control, and shouldn’t be used by people with liver disease.

2. Eat a Low-Fat Diet: Numerous studies have shown that a low-fat diet can not only help prevent heart disease, but can also help reverse it. I recommend a diet rich in fruits, vegetables, legumes, and whole grains—as well as skinless chicken and fish. Avoid overly processed foods, red meat, refined sugars, margarine, and excess salt.

3. Keep Your Homocysteine in Check: High homocysteine is a primary contributor to heart disease. It can easily be brought down with a multinutrient containing adequate amounts of folic acid, vitamin B6, and vitamin B12. Food does not deliver these nutrients in amounts necessary to lower homocysteine— you must take these B-complex vitamins in supplement form. In addition to B vitamins, you can also add trimethylglycine (TMG) to your supplement regimen. The recommended dose is 1,000 mg daily. Check for it in your local health food store.

4. Avoid Vitamin C Deficiencies: The late Dr. Linus Pauling discovered a link between vitamin C deficiency and heart disease. I suggest building up to a daily intake of 3,000 to 6,000 mg, divided into two or three doses.

5. Protect Your Arteries from Free Radical Damage: Vitamin E helps protect your arteries from free radical damage—including free radicals from cholesterol particles. To significantly reduce your risk of heart attack, I recommend taking 400 to 800 IU of vitamin E daily.

6. Reduce Stress on Your Heart: Magnesium has many functions, one of the most important being that it relaxes the muscles of the artery walls and reduces stress on the myocardium, or heart muscle. To prevent a magnesium deficiency, you need 800 mg to 1,000 mg per day.

Now it’s your turn: Do you have a secret for keeping your heart healthy?

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It’s been all over the news this week—new findings released by the University of Massachusetts Medical School showed that cholesterol-lowering statin drugs can increase the risk of developing type 2 diabetes. 

For this study, researchers reviewed the records for more than 153,000 women in the Women’s Health Initiative. They found that 10% of the participants using statin drugs at the start of the study developed diabetes, compared to just 6.4% of the women who weren’t.

Already, the cardiology chairman at the Cleveland Clinic has chimed in to say that he hopes people won’t be “scared off of using the (statin) drugs because of reports like this.” And a diabetes specialist at the National Institutes of Health spoke out saying that statins’ benefits outweigh the potential side effect, and that newly developed diabetes won’t harm right away. 

Statements like that are outrageous and irresponsible. Diabetes is a major contributor to heart disease—so why would you want to increase your heart risk by taking a drug that has the known potential to cause diabetes?

Folks, the fact that statins can contribute to diabetes isn’t news—it’s just news that no one wants to hear!

• Back in June of 2011, I reported that a study published in the Journal of the American Medical Association found that using high-dose statin drugs (80 mg/day) can increase a patient’s risk of developing type 2 diabetes.

• A few years ago, the large-scale JUPITER study published in the New England Journal of Medicine showed that people taking the statin drug Crestor had a significantly greater incidence of diabetes than the placebo group. But that fact was lost in all the hoopla that called JUPITER “a breakthrough study” and “a blockbuster,” and even encouraged people without high cholesterol to start taking statin drugs.

I can’t emphasize enough just how dangerous statin drugs are. When people arrive at the Whitaker Wellness Institute taking a statin such as Lipitor, Zocor, Pravachol, Lescol, Mevacor, or Crestor, we stop it on sight. If you must take these drugs, make sure you are also taking 200-300 mg of CoQ10 daily. That can help prevent some of statin drugs’ side-effects—but the jury’s still out on whether that could help to protect you from diabetes. 

I also strongly encourage you to talk to your doctor about discontinuing these drugs and replacing them with a safe, natural program for lowering your cardiovascular risk factors. 

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