In this issue...
Dear Readers,
Welcome to the March 2009 issue of True North's Tune-Up (we'll catch up to April soon). We continue to emphasize "up stream" strategies for health in the areas of nutrition, mind-body, and lifestyle. Studies are from peer-reviewed scientific journals. Archived prior issues of the Tune-Up may be found at www.truenorthhealthcenter.org/tune_up_archives.asp.
To your health,
B. Joseph Semmes, MD
Director of Research, True North
Diplomate, American Boards of Internal Medicine, Critical Care Medicine (ABIM) and Emergency Medicine
bjsemmes@truenorthhealthcenter.org
Caloric restriction improves memory
In this study, fifty individuals average age 60 were divided into three groups, those who ate 30% fewer calories, those who increased unsaturated fatty acid intake by 20% and "controls." The calorie restricted group performed significantly better at memory tasks at three months. There was also less evidence of inflammation as measured by C-reactive protein. (We can reduce calorie intake by reducing portions but also by choosing whole foods, such as whole grains, which contain more indigestible fiber which are not absorbed. "Whole" non-processed foods provide a sense of satiety at lower levels of absorbed calories.)
Read about caloric restriction's effect on memory
Gum chewing reduces post-operative ileus
For patients who have surgery of the intestinal tract, getting the gut working again is key. It is an important herald of recovery and delays lead to longer hospital stays, increased costs and more complications. Chewing gum led to bowel movements and discharge from the hospital a full day earlier.
Learn more about post-op chewing gum benefits
A third of cancers, 45% of colon cancers and 38% of breast cancers can be prevented by diet and lifestyle choices
And that does not include the effects of not smoking! The American Institute for Cancer Research presented the findings of the most comprehensive report on cancer prevention policy ever undertaken at a Congressional briefing on Capitol Hill. (Not yet published in a peer-reviewed journal, the report is on the internet). We can prevent over 45% of colon cancer cases and 38% of breast cancer cases in the U.S. by making changes in our diet, physical activity and weight control.
Think about it: 49,000 fewer cases of colon cancer and 70,000 fewer cases of breast cancer a year. Overall, a third of the most common cancers can be prevented. The bottom line is eating plant-based, non-refined diets, limit saturated fat and whole fat dairy, avoid grilled meats, processed, salted or smoked beef. Nutrient changes may have the most impact on gastrointestinal cancers such as oral,esophagus, stomach and colon.The Mediterranean diet rich in olive oil, fruits, vegetables and seafood is helpful. Limiting body fat and staying physically active are important too. Please note, this download is extensive.
Read the Diet and Cancer Report
Vitamin D may be associated with a lower incidence of colon cancer by triggering precancerous cells to self-destruct
Vitamin D and calcium supplementation were associated with a triggering of "apoptosis" or programmed cell death of adenoma cells that typically progress to colon cancer. The study of was a well-designed proactive double blinded randomized controlled trial.
Read this Vitamin D and calcium colon cancer study
Vitamin D information from the Linus Pauling Institute of Oregon State University - a useful monograph:
Linus Pauling Institute Vitamin D recommendation
Not everyone agrees about the efficacy of Vitamin D in cancer prevention. Lower dose 400 IU Vitamin D daily appears to not bower the incidence of cancer or cardiovascular disease. Multivitamin supplementation, usually with 400 IU/ day of vitamin D, does not appear to lower the incidence of cancer or cardiovascular disease.
Read about multivitamin use and risk of cancer and cardiovascular disease
Regarding colon cancer screening and prevention, below is a link to American Family Medicine's summary of the evidence (they do not recommend vitamin D and calcium supplementation, but many experts do):
See American Family Medicine's summary
How much alcohol is dangerous for your health?
Most people are at low risk for alcohol problems. 35% of Americans do not drink at all. Men are at risk if they consume either four or more drinks daily or more than 14 drinks weekly. Women are at risk if they drink more than three daily or 7 weekly. A "standard"drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of 80 proof liquor. (A wine bottle contains five drinks.) 9% of Americans exceed both limits and half of them have alcohol problems. (The Tune Up thanks Melinda Beck of Health Matters for the Wall Street Journal. Most Tune Up links are to published peer reviewed studies, while this one is to the National Institute on Alcohol Abuse and Alcoholism and its database.) If you or your loved ones drink you should explore:
Explore the NIH Rethinking Drinking online resource
(The link may load slowly.)
STAY "TUNED"!
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Disclaimer:
Information provided in the True North Tune-Up is neither intended nor implied to be a substitute for professional medical advice. The information and links in this e-publication are intended to provide general education on the topics listed, but you should not use the information or links to diagnose or treat a health problem or disease without consulting with a qualified healthcare practitioner. True North advises you to always seek the advice of your physician or other qualified health practitioner prior to starting any new treatment or with any questions you may have regarding a medical condition.
