Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Not long ago I wrote a post titled, I could never do that!  It was about the response I get when I tell others how I’ve lost weight, and their reaction to the idea of eating meals primarily composed of plant based nutrition. From the many Disease Proof readers that wrote comments, that post resonated deep within; solidifying the fact that most all of us could never live with the consequences of eating disease promoting foods.

The topic is beating passionately in my heart now as it's hit close to home. Recently my mother suffered a stroke, and I’ve been experiencing first hand the time, resources, and energy that will now be required to manage the debilitating disease. A stroke results in a sudden lifestyle change magnified by a hundred: immobility due to muscle paralysis, incontinence for some, inability to swallow normally resulting in slurred speech and the need for pureed foods and thickened liquids, multiple medications, therapy, lack of independence and freedom; just to name a few.

Lifestyle change. 

Interesting. 

Lifestyle change is the very reason why most continue to choose to eat the standard American diet; or worse yet, follow a quick weight-loss gimmick. It takes time, resources, focus, and energy to switch over to eating high-nutrient, plant based foods. 

• One has to routinely wash and cut up lettuce leaves, fresh vegetables and fruits.
• One has to cook a pot of soup instead of order take-out. 
• Many have to suffer through a period of withdrawal to overcome toxic cravings for sugar, fat, processed foods, and salt.
• Some feel socially isolated in a culture that’s fixated with eating for disease.
• Some are even ridiculed for eating for health!
• Many have to pack their own food if they eat away from home.
• Most have to become serious students of nutrition to understand the science behind dietary recommendations, because knowledge is the motivation behind their changes.  

No doubt about it, there’s a radical price to pay to successfully switch over to thoroughly enjoy eating plant based nutrition. However, once the toxic cravings are gone, and the taste buds have changed, one never wants to return to SAD. In fact, the psychological trappings of food addiction and eating disorders disappear! It’s a small price to pay for a lifetime of freedom and wonderful health benefits for the rest of one’s life! 

As the old adage goes, “Pay the grocer or pay the doctor.”

Have you made the lifestyle change, or are you dragging your feet; waiting for a debilitating disease to radically change your life and make you its prisoner?

 

Let’s all continue to choose high nutrient foods that will reap the benefits of great health today and for years to come! It’s a small price to pay. 

 

What price are you willing to pay to enjoy great health?   

image credit:  flickr by taberandrew

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Stroke is the leading cause of disability in the U.S., and the third leading cause of death, killing 137,000 Americans each year.[1]

There are two types of stroke – ischemic and hemorrhagic. Most strokes (about 85%) are ischemic strokes, in which blood flow to the brain becomes blocked either by a clot or a ruptured atherosclerotic plaque. The minority of strokes are hemorrhagic strokes, caused by the rupture of a blood vessel leading to bleeding in the brain. Ischemic stroke, similar to a heart attack, is caused by atherosclerosis, whereas hemorrhagic stroke is primarily caused by vessel damage due to years of elevated blood pressure.

A recent study has found that the consumption of red meat, at quantities similar to the average American’s intake, is associated with a large increase in risk of ischemic stroke. Processed meats were also associated with ischemic stroke risk. [2]

In this study, dietary patterns of 34,670 Swedish women were recorded, and the incidence of stroke was recorded over the following 10 years. The women had no cancer or cardiovascular disease at the start of the study. Women who ate at least 3.6 ounces of red meat daily were 42% more likely to suffer an ischemic stroke, compared to those who ate less than one ounce per day. The average American eats 3 ounces of red meat daily, which in this study was associated with a 22% increase in risk. Also, women who ate 1.5 ounces or more of processed meat per day had a 24% increase in risk for ischemic stroke compared to those who ate less than 0.5 ounces per day.[3, 4]

In contrast, there is new evidence that dietary antioxidants, as measured by total antioxidant capacity (TAC) of the diet are protective against ischemic stroke.

Participants in the European Prospective Investigation into Cancer and Nutrition (EPIC), with the highest vs. lowest TAC had a 59% reduction in risk. Of course the foods with the highest antioxidant capacity are the nutrient-dense plant foods like green vegetables and berries. [5]

What is the connection between red and processed meats and ischemic stroke?

Atherosclerosis. First, red meat is a calorie-dense, protein-concentrated, saturated fat-rich food with a low content of micronutrients – these characteristics promote inflammation, weight gain and increased cholesterol levels, leading to formation of atherosclerotic plaque. As such, red meat consumption is associated with increased risk of ischemic heart disease and all-cause mortality. [6-9] Since atherosclerotic heart disease and ischemic stroke are so similar, it makes sense that red meat consumption would also increase stroke risk.

Blood pressure is another potential connection. Processed meats are usually high in sodium, which contributes to elevated blood pressure, the most important risk factor for both types of stroke; elevated blood pressure accounts for 62% of strokes.[10] Although salt intake is the dietary factor most known for increasing blood pressure, red meat intake is also associated with high blood pressure. Women who consumed 3.5 servings of red meat per week were found to have a 24% increase in risk of hypertension over a ten-year follow-up period.[11] A 7-year study of middle-aged men similarly found that meat intake was associated with larger increases in blood pressure, while vegetable and fruit intake were associated with smaller increases in blood pressure over time.[12]

Heme iron present in red meat is another factor, which may raise blood pressure and increase oxidative stress. Positive associations were found between heme iron (found only in animal foods) and blood pressure, and negative associations were found between non-heme iron (found in plant foods) intake and blood pressure. [13] Also, the heme iron in red meat can accumulate and cause free radical damage, which is known to contribute to the atherosclerotic process. [14]

These studies paint a clear picture – high nutrient, high antioxidant foods like vegetables and fruit are protective against stroke, and red and processed meats – low nutrient, low antioxidant foods - increase the risk of stroke.

References:
1. U.S. Centers for Disease Control: Stroke. Available from: http://www.cdc.gov/stroke/.
2. Larsson, S.C., J. Virtamo, and A. Wolk, Red meat consumption and risk of stroke in Swedish women. Stroke; a journal of cerebral circulation, 2011. 42(2): p. 324-9.
3. Reuters: Red meat raises women's stroke risk: study. The Montreal Gazette.
4. U.S. Department of Agriculture. Loss-adjusted Food Availibility: Spreadsheets. Available from: http://www.ers.usda.gov/Data/FoodConsumption/FoodGuideSpreadsheets.htm#meat.
5. Del Rio, D., et al., Total antioxidant capacity of the diet is associated with lower risk of ischemic stroke in a large Italian cohort. The Journal of nutrition, 2011. 141(1): p. 118-23.
6. Preis, S.R., et al., Dietary protein and risk of ischemic heart disease in middle-aged men. Am J Clin Nutr, 2010. 92(5): p. 1265-72.
7. Sinha, R., et al., Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med, 2009. 169(6): p. 562-71.
8. Jakobsen, M.U., et al., Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr, 2009. 89(5): p. 1425-32.
9. Fraser, G.E., Vegetarian diets: what do we know of their effects on common chronic diseases? The American journal of clinical nutrition, 2009. 89(5): p. 1607S-1612S.
10. He, F.J. and G.A. MacGregor, A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens, 2009. 23(6): p. 363-84.
11. Wang, L., et al., Meat intake and the risk of hypertension in middle-aged and older women. Journal of hypertension, 2008. 26(2): p. 215-22.
12. Miura, K., et al., Relation of vegetable, fruit, and meat intake to 7-year blood pressure change in middle-aged men: the Chicago Western Electric Study. American Journal of Epidemiology, 2004. 159(6): p. 572-80.
13. Tzoulaki, I., et al., Relation of iron and red meat intake to blood pressure: cross sectional epidemiological study. Bmj, 2008. 337: p. a258.
14. Brewer, G.J., Iron and copper toxicity in diseases of aging, particularly atherosclerosis and Alzheimer's disease. Experimental Biology and Medicine, 2007. 232(2): p. 323-35.

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The New York Times is a well-respected publication, and its readers expect accurate information from both the publication and its associated web content. So I was stunned to read not only incorrect but potentially dangerous information in the New York Times Hemorrhagic Stroke In-depth Prevention Report, part of the Times Health Guide. A large section of the report was devoted to anti-platelet and anti-coagulant medications, when these drugs do not prevent hemorrhagic strokes – in fact, they have the opposite effect; they increase the risk of death from hemorrhagic stroke.  The information on anti-coagulants in the NYT report refer only to ischemic stroke, not hemorrhagic stroke.   Anticoagulants should not have been mentioned here, unless as something to avoid.  In fact, prior aspirin use has furthermore been cited as a predictor of death from hemorrhagic stroke.[1] Also, any anti-platelet or anti-coagulant medication (not only aspirin) will carry a risk of bleeding, and therefore is not an appropriate preventive measure for hemorrhagic stroke.   

The report also fails to communicate the fact that ischemic and hemorrhagic stroke do not share the same risk factors. Although high blood pressure is the foremost risk factor for both ischemic and hemorrhagic strokes, other common risk factors for ischemic stroke are not risk factors for hemorrhagic stroke – especially high LDL cholesterol. In fact, studies have found that low saturated fat and animal protein intake and low serum cholesterol, which would reduce risk of heart attacks and ischemic stroke, are associated with increased risk for hemorrhagic stroke.[2]  Although the report mentioned that statin use may increase the risk of hemorrhagic stroke, it failed to explain that low cholesterol does not protect against hemorrhagic stroke, and may increase one’s risk of hemmorhagic stroke, especially in the presence of high blood pressure.  

For prevention of hemorrhagic stroke, keeping blood pressure in a safe range is of paramount importance. This is especially important for those who already are eating athero-protective diets, rich in whole plant foods and minimizing animal products and processed foods to reduce risk of heart disease, ischemic stroke and cancer. A health-promoting diet, salt restriction, and exercise – not anti-coagulant medications – should be emphasized, as lifestyle strategies to maintain favorable blood pressure reduce the risk of hemorrhagic stroke.

I hope that my comments will prompt The New York Times to revise and correct its report on hemorrhagic stroke prevention.

More information on hemorrhagic stroke.

References:

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Stroke is the leading cause of disability in the U.S., and the third leading cause of death. Almost 800,000 people in the U.S. have a stroke each year. Although stroke is usually perceived as a condition that afflicts older Americans, it occurs in people of all ages. About 25% of strokes occur in people under the age of 65, and 10-15% occur in those under age 45.¹

Yesterday, at the age of 41, Beau Biden, Delaware Attorney General and son of U.S. Vice President Joe Biden, suffered what is being called a mild stroke. As of now, there is no available information as to what type of stroke he suffered. Joe Biden himself suffered from a hemorrhagic stroke due to a ruptured brain aneurysm in 1985 at the age of 45.²

Bret Michaels, of the band Poison and a contestant on The Celebrity Apprentice, suffered a subarachnoid hemorrhage (a type of hemorrhagic stroke) in April at age 47. He was released last week to a rehabilitation facility.³

What is a hemorrhagic stroke?

Most strokes, about 85%, are ischemic strokes, in which blood flow to the brain is blocked either by a clot or atherosclerotic plaque. The remaining 15% of strokes are hemorrhagic strokes, caused by bleeding in the brain due to the rupture of a blood vessel. This may be the rupture of a small, damaged artery or an aneurysm. Hemorrhagic stroke is even more devastating than ischemic stroke – the rapid bleeding into the brain compresses the neural tissue, most often resulting in permanent damage or death.¹

What makes the small blood vessels of the brain susceptible to rupture?

Hemorrhagic stroke, on average, affects younger people than ischemic stroke does, and the most common cause of hemorrhagic stroke is high blood pressure.⁴  Elevated blood pressure places stress on the walls of the small delicate vessels in the brain, and is the foremost risk factor for both ischemic and hemorrhagic strokes. Small vessels contain a much thinner layer of muscle, or no muscle layer at all, making them more susceptible to the effects of elevated pressure.

How to protect yourself from hemorrhagic stroke: Avoid salt!

High blood pressure is the most important risk factor for hemorrhagic stroke, and Americans have a 90% lifetime probability of having high blood pressure. The most effective way to keep blood pressure in a favorable range is to avoid the huge amounts of excess salt that most Americans consume. Stroke mortality is significantly higher in Japan and exceptionally high in certain areas of China where salt intake is high, in spite of low-fat diets.⁵ It is also well established that Third World countries that do no salt their food are virtually immune to hypertension and strokes.

High-salt consumption may be potentially more dangerous for vegans, vegetarians, and others who have earned low cholesterol levels by eating otherwise healthful diets. Many vegans believe that their low cholesterol levels and decreased atherosclerosis risk make them exempt from all types of cardiovascular disease, but this is not the case. Unlike heart disease, cholesterol is not an important risk factor for hemorrhagic stroke. In fact, low cholesterol levels are associated with increased risk of hemorrhagic stroke. A number of studies both in Japan and in the West have illustrated that fewer animal products and a low serum cholesterol were associated with increased risk of hemorrhagic stroke.⁶ The plaque-building process that results in atherosclerosis and premature death may in some way actually protect the fragile blood vessels in the brain from rupture due to high blood pressure. A high-salt diet may dramatically increase the risk of hemorrhagic stroke in vegans because they can live longer than the general population and not die from a heart attack first. Of course, excess sodium increases both heart attack and stroke death in all diet styles, but in vegans, a high-salt diet may be even more dangerous. To protect against heart attacks, ischemic strokes, and hemorrhagic strokes, you must dramatically curtail salt consumption. 

Excess salt is more dangerous than most people realize. In addition to high blood pressure and stroke, salt contributes to kidney disease, heart disease, osteoporosis, ulcers, and stomach cancer.⁷ Avoiding salt is an essential component of a health-promoting, disease-preventing diet.

To learn more, read my articles and newsletters about salt, hypertension, and reducing blood pressure.

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(Image credit: denn @Flickr)

The evidence connecting Vitamin D deficiency with chronic disease continues to mount. Vitamin D deficiency has been linked to osteoporosis, multiple cancers, musculoskeletal diseases, thyroid disease, depression, and Type II diabetes. This is especially troublesome since several studies have found that most Americans are Vitamin D deficient.

Now, a long-term study has examined the connection between blood Vitamin D levels and death from cardiovascular disease – and the results were dramatic:

Serum Vitamin D levels were measured at the beginning of the study, and subjects were followed for 26 years. The researches found that those individuals with the highest blood levels of Vitamin D were 24% less likely to die from any cardiovascular disease, and 52% less likely to die from stroke.¹

This new data supports results from the Framingham Heart Study, in which subjects were followed for 5 years – even after 5 years, those with low blood levels of vitamin D had a 60% greater risk of heart disease.²

How might Vitamin D affect cardiovascular health? Vitamin D localizes to most tissues and cells in the human body and is involved in several vital processes – to name a few - insulin production, immune cell function, inflammation, and heart contractility. Vitamin D deficiency could possibly lead to a pro-inflammatory environment, which would promote cardiovascular disease.³

How can you get adequate Vitamin D? Food sources of Vitamin D are scarce, and it is almost impossible for your body to produce sufficient Vitamin D from a safe amount of sun exposure, especially if you work indoors and don’t live in the tropics. So a Vitamin D supplement is your best bet. Remember – the standard dose of Vitamin D found in most multivitamins is not enough to assure adequate blood Vitamin D levels. In order to support all of Vitamin D’s important actions in the body, additional supplementation is necessary. Be cautious of Vitamin D supplements geared toward bone health – they may also contain excessive amounts of calcium, which can result in poor absorption of other minerals. Dr. Fuhrman’s Osteo-Sun was designed to deliver adequate amounts of Vitamin D along with a low dose of calcium in order to promote bone health without causing adverse effects associated with excess calcium intake.

References:

1. Kilkkinen A et al. Am J Epidemiol. 2009 Oct 15;170(8):1032-9. Epub 2009 Sep 17. Vitamin D status and the risk of cardiovascular disease death.

2. Wang TJ. Circulation. 2008 Jan 29;117(4):503-11. Epub 2008 Jan 7. Vitamin D deficiency and risk of cardiovascular disease.

3. Holick MF. Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease.

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New findings in the journal Circulation reveal glutamic acid—a protein found in vegetables—reduces average systolic blood pressure by 1.5 to 3 points and diastolic pressure by 1 to 1.6 points.

The drop may seem teeny tiny, but overall it may lower death rates from stroke by 6% and heart disease related deaths by 4%.

Vegetable protein is 23% glutamic acid, while meat protein is only 18% glutamic acid.

However, researchers insist improving blood pressure does not come down to one single nutrient and urge people eat their vegetables, avoid fatty foods and not drink a lot of alcohol.

Now, you probably know this by now, but cutting salt is a major way to lower blood pressure. In March, a study discovered salt decreases an important blood pressure-lowering enzyme, which signals blood vessels to relax. Eek!

Via HealthDay News.

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New findings in the journal Gut reveal too much fat surrounding internal organs increases risk of liver cancer recurrence after treatment. Scientists followed 62 people who received treatment for liver cancer. Of the participants, 27 had high amounts of belly fat and 35 had lower amounts. After one year, the high group had 15.9% risk of recurrence, while the low group only had 9.7% and three years later the figures were 75.1% and 43.1%, respectively; Reuters reports.

In April, a study claimed men with excess belly fat have a 15% higher risk of heart failure and women have a 30% higher risk. Too much abdominal fat seemingly affects everything. Other research has linked tummy fat to stroke, migraine headaches and even death risk.

In related news, the CDC reports Mississippi, Louisiana and Alabama continue to lead the nation in obesity, but no worries. Australia is officially fatter than the United States.

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Red Bull might give you wings, but apparently it might also give you the frantic energy you need to build a barn at 2 o’clock in the morning. German authorities report finding trace of amounts of cocaine in Red Bull energy drinks. As a result, Red Bull is now banned in Germany. Official testing revealed 0.4 micrograms of booger sugar per liter of the drink. Experts say the dose was too small to do harm and Red Bulls insists the drink is harmless; the Associated Press reports.

Energy drinks are hardly harmless. They are high in caffeine and caffeine is a stimulant, which allows you to get by with less sleep, but lack of sleep promotes disease and premature aging. And recently, coffee was linked to shrinking breasts and even hallucinations. Eek!

Last year, an Australian study determined drinking Red Bull, as little as one can, can increase your risk of stroke. Even still, Red Bull managed to sell 3.5 billion cans in 143 countries in 2008.

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New findings in the European Journal of Clinical Nutrition show high blood levels of omega-3 fatty acids result in less inflammation associated with cardiovascular disease. For the study, experts divided 124 adults into groups based on the amount of C-reactive protein, a marker for inflammation linked to heart disease, in their blood and found an inverse relationship between fatty acids and C-reactive protein, greater levels of omega-3 fatty acids like DHA and EPA helped reduce the risk of inflammation; Nutra Ingredients reports.

Walnuts a great source of omega-3 fatty acids. I eat some everyday. Actually, omega-3’s also help prevent stroke, lower the incidence of prostate cancer and reduce risk of type-1 diabetes in children. Dr. Fuhrman sells his own fatty acid supplement, DHA Purity.

In February, a study showed omega-3 fatty acids help protect the liver from damage caused by obesity, reducing inflammation and improving insulin tolerance.

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Good news mommies. New findings in the upcoming May issue of Obstetrics & Gynecology claim mothers who breastfed were 10% percent less likely to develop heart disease or suffer a stroke than women who had never breastfed. The study, which involved nearly 140,000 postmenopausal women, also showed women who breastfed for at least one month had less diabetes, high blood pressure and high cholesterol; from EurekAlert!

The benefits of breastfeeding are innumerable. Previous reports pin breastfeeding to breast cancer prevention, less likelihood of children becoming obese and reduced risk of allergies. Last year, it was reported 77% of new moms are breastfeeding. Not too shabby.

But some breastfeeding news can be icky. A Swiss restaurant was told no, they can’t serve human breast milk. Although, the story about the Chinese cop who breastfed infants in need during the rescue effort following last year’s deadly earthquake is heartwarming.

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