Let's Stop Dying, OK?

Researchers from the Harvard School of Public Health, the University of Toronto and the Institute for Health Metrics and Evaluation at the University of Washington have just published the most comprehensive study ever done about how diet, lifestyle and metabolic risk factors for chronic disease contribute to mortality in the U.S.

Want to know what they found?

Here are some of the highlights. Remember, these are the numbers of preventable-repeat preventable- deaths each year in the U.S. directly caused by the following individual risk factors.

Get ready to be stunned.

• Low intake of dietary poly-unsaturated fatty acids: 15,000 deaths
  

• Low intake of fruits and vegetables: 58,000 deaths
  

• Alcohol use: 64,000 deaths. (Note: because moderate drinking reduces the risk of heart disease, stroke and diabetes, alcohol use actually prevented 26,000 deaths, but these deaths were outweighed by the 90,000 alcohol-related deaths from traffic, violence, cancer and other diseases. Net loss, 64,000!)
  

• High intake of trans-fatty acids: 82,000
  

• Low intake of omega-3 fats: 84,000 (we'll be talking a lot more about this in the future!)
  

• High blood sugar: 190,000
  

• Sedentary lifestyle: 191,000
  

• Overweight/ obesity: 216,000
  

And the winner is...

Smoking: 467,000

These figures speak for themselves. I'm particularly stunned by the number of deaths specifically related to high blood sugar (!) and to lack of omega-3's, but all the numbers are sobering.

Now consider this: In another one of the largest ongoing studies of diet and health ever undertaken- the Nurses Health Study- it was found that five behaviors- five- could reduce the risk of heart disease by a whopping 83%. That percentage is higher than any drug has ever performed in the history of the world.

Ready for the five simple behaviors?

1. maintain a healthy weight
   
2. eat a Mediterranean diet (eat fish, omega-3's)
   
3. exercise every day
   
4. don't smoke
   
5. drink alcohol in moderation (if you drink it at all)
   

These same five behaviors will keep an awful lot of people from being swallowed up by the "health care" system, which is- let's be honest- really "sickness care"

Five simple behaviors.

It sure beats becoming a statistic.

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Fish Oil Rivals Antidepressants in Clinical Trial

by Craig Weatherby

The results of the largest-ever clinical trial found that omega-3 fish oil may significantly benefit half of all people diagnosed with depression.

Specifically, fish oil seemed to help the 50 percent of depression patients who are free from diagnosed anxiety disorders.

Fish oil appeared to help these people about as much as the leading class of antidepressant drugs ... that is, selective serotonin re-uptake inhibitors (SSRIs) such as Prozac and Paxil.

Participants for the trial were people diagnosed with moderate to severe unipolar (i.e., not bipolar) major depression who were unable to tolerate antidepressants, who refused them despite a physician's recommendation, or who were not helped by the drugs.

More than 430 patients with an episode of major depression were assigned to take either with omega-3 EPA from fish oil (1,050mg per day) for two months or an identical-looking placebo pill masked with fish odor.

Fish oil did not perform better than placebo, for the patients diagnosed with anxiety as well as depression.

More than 430 patients with an episode of major depression were assigned to take either with omega-3 EPA from fish oil (1,050mg per day) for two months or an identical-looking placebo pill masked with fish odor.

Omega-3 EPA from fish oil did not perform better than placebo among the patients diagnosed with anxiety as well as depression.

But among those diagnosed with major depression - but not anxiety - the patients who took omega-3 EPA had significantly better scores than the placebo group.

As lead author Francois Lesperance, M.D., told Medscape Psychiatry. "... the level of improvement we saw in this subgroup is on a par with what has typically been reported with pharmacologic treatments." (Stein J 2009)

Findings apply to the half of all depression patients not usually studied.

These findings are important because they carry implications for about one-half of all depressed patients ... those who do not also display anxiety disorders.

And these people are often excluded from placebo-controlled studies of antidepressant drugs.

Dr. Lesperance made a key point: "Many depressed patients prefer to avoid drug treatment because of the stigma associated with such therapy, not to mention potential treatment-related side effects, and thus it's nice to be able to offer patients an alternative treatment that is similarly effective but without the risks." (Stein J 2009)

Most population studies show links between higher levels of omega-3's and reduced depression risk, and/or link low levels of omega-3's - or an excess of omega-6's versus omega-3's - to higher levels of depression.

Besides supporting normal mood, research shows that omega-3's - and higher than average omega-3/omega-6 intake ratios - likely benefit cardiovascular, brain, bone, and metabolic health.

Note from Dr. Jonny:

My favorite sources of Omega-3's are:

• The Vital Choice brand of salmon is the ONLY fish I have discovered, via independent lab testing, to be free of harmful mercury and other toxins. Save 10% at Vital Choice when you use with the coupon code: DRJONNY
  
• High Potency Fresh Catch Fish Oil by Barlean's contains one of the highest amounts of EPA and DHA in a two capsule serving: 783 EPA and 400 DHA plus another 1/3 gram of other omega-3's. It's pharmaceutical grade and one of the purest products I know of.
  
• Omega Swirl by Barlean's looks and tastes like a smoothie but contains optimal levels of EPA/DHA. Your kids will have no idea they are eating a big dose of fish oil!
  

Sources

*Lesperance F et al. The efficacy of eicosapentaenoic acid for major depression: Results of the OMEGA-3D trial. 9th World Congress of Biological Psychiatry: Abstract FC-25-005. Presented July 1, 2009. Accessed at http://www.wfsbp-congress.org/fileadmin/user_upload/WFSBP_Final_Programme_090625.pdf

*Stein J. WCBP 2009: Omega-3 Supplements Provide Mixed Results as Antidepressant. Medscape Medical News, July 4, 20009. Accessed at http://www.medscape.com/viewarticle/705508

A Smarter Way to Reduce Heart Attack Risk

Think the best way to predict heart attacks is by knowing your cholesterol?

Think again.

Researchers from the Hanyang University in Seoul, matched 50 men and women who had experienced a non-fatal heart attack with 50 age and gender-matched controls who did not have a history of heart attack. The researchers analyzed the red blood cells of both groups and measured their levels of both trans-fatty acids and omega-3's. (As readers of this newsletter know, trans-fatty acids are those spawn-of-Satan fats made by hydrogenating or partially hydrogenating vegetable oil; omega-3's are the wonderful anti-inflammatory fatty acids EPA and DHA found in fish and ALA found in flax and hemp.)

The researchers wanted to see how well blood levels of trans-fatty acids and blood levels of omega-3's could predict heart attack. Specifically, they wanted to see if these two measures- trans-fats and omega 3's-- did any better in predicting cardiovascular disease than the "standard" Framingham risk scores.

Framingham risk scores- named after the famous study of adults in Framingham Massachusetts that began in 1948- are calculated using age, gender, smoking status, total cholesterol levels, HDL-cholesterol levels, diabetes history and hypertension history.

While an individual's Framingham score is 70 to 80 percent accurate in predicting coronary heart disease risk, it fails to take into account more recently recognized risk factors that could improve its predictive value.

The current research-- published online on June 9, 2009 in the British Journal of Nutrition-- found that the new measures did even better than the Framingham measures in predicting heart attacks. Those who had the lowest levels of omega-3's in their blood had the greatest risk of heart attack as did those who had the highest levels of trans-fats.

Specifically, the omega-3 fatty acid index-- which is the sum of red blood cell EPA and DHA-- was significantly lower in heart attack patients compared with controls, while total trans-fatty acids were significantly higher. Those whose omega-3 fatty acid index was among the top third of participants had an amazing 92 percent lower risk of heart attack than those whose levels were in the lowest third.

Meanwhile, when it came to trans-fats, the exact opposite was true. For those whose total trans-fatty acids were in the top third, the risk of heart attack was a whopping 72.67 percent higher than subjects in the lowest third.

The authors note that omega-3 fatty acids are associated with decreased blood viscosity, and have anti-inflammatory, anti-thrombotic, anti-arrhythmic, lipid lowering and vasodilatory effects. Conversely, trans-fatty acids have been associated with an increased risk of coronary heart disease.

The researchers wrote that "the fatty acid profile is more powerful than the Framingham risk score for identifying patients" with non-fatal heart attacks.

There are two take-home points here:

1. keep your man-made trans-fat intake as close to zero as possible
   
2. keep your omega-3 intake nice and high. You can do this by eating cold-water fish (like the virtually toxin-free cold-water fish available frozen and in cans from Vital Choice) and/or by taking fish oil on a daily basis.
   

Vegetarians can get omega-3's from flaxseeds and flaxseed oil, but to make sure you're getting enough of the all-important EPA and DHA that were measured in the study (and that are found naturally in fish) be sure to take at least two tablespoons or more a day of flaxseed oil.

Feed Your Brain With Walnuts

Watch this video to find out why Walnuts are one of The 150 Healthiest Foods on Earth.

Walnuts contain more Omega-3s than any other nut. They are also good source of protein, calcium, magnesium, and manganese.

Omega-3's and Obesity

I've been preaching about the benefits of Omega-3 fatty acids for so long I'm hoarse. But up to now, there hasn't been much research on omega-3's and obesity. We know for a fact that omega 3's benefit the heart and the brain. But might they also be helpful in a weight loss program?

Off the record, a number of top trainers and nutritionists have been recommending omega-3's for their overweight clients for years. Why? Every overweight person has some degree of inflammation and omega-3's are anti-inflammatory. Many health professionals suspect that lowering inflammation may make weight loss easier- they just haven't been able to prove it yet in a study.

Now new research seems to confirm what we've long suspected. Spanish researchers found that animals fed omega-3s deposited significantly less fat in their fat tissue and livers, and had much lower production of inflammatory substances. This suggests that increased consumption of omega-3s by obese humans might discourage fat gain and promote healthier fat tissue and liver metabolism.

Another study from Spain, Ireland and Iceland found that higher omega-3 intakes by obese individuals on a weight-loss diet might help control their appetite and satiety, promote weight loss and reduce the likelihood of developing insulin resistance.

Fish oil is the second most important supplement besides a good multi-vitamin. Everyone should be taking it! If fish oil is not already part of your daily routine I recommend Barlean's High Potency Fresh Catch Fish Oil.

High Fat Diet Causes Cancer? Not so fast...

A recently published study in the journal BMC Cancer found some interesting associations between dietary fat and cancer. Unfortunately the way these findings were reported in the press were highly misleading.

First, the headlines. Science Daily, a generally reliable source of info for folks like me, reported this: "Excessive Dietary Fat Caused 300 Percent Increase in Metastasizing Tumor Cells in Animal Models".

Now- tell the truth- what immediately came to mind when you read that?

Let me guess: "Another study "confirming" how bad saturated fat is, and how low-fat eating can help prevent cancer".

Wrong, grasshopper.

The researchers didn't even investigate saturated fat.

Here's what they did: They implanted tumor cells in mice. Then they fed one group a "high-fat" diet and the other group a "lean" diet. Then, using a number of sophisticated measuring techniques, they looked to see how the diets impacted the ability of cancer cells to metastasize (spread from one part of the body to another).

Here's what they found: Oleic acid- the kind of (monounsaturated) fat found in olive oil- had precisely no effect on the spreading of the cancer. Linoleic acid, however, had a big effect- the rate of metastasis rose a dramatic 300 percent!

Linoleic acid is Omega-6: it's the fat found in all those vegetable oils that everyone tells you are so good for you. Corn oil, safflower oil, sunflower oil, etc.

This information was buried in the 15^th paragraph (of a 19 paragraph article).

There's been mounting evidence that overconsumption of omega-6 fats may not be such a great thing. I've been saying for a long time that the balance between omega 6 and omega 3 fats in the diet is an extremely important one for human health. The ideal ratio is between 1:1 and 4:1. More typically, those consuming a Western diet get between 15:1 and 25:1.

You can shift this balance to a more healthy one by cutting back on high omega-6 vegetable oils (which are generally inferior to begin with) and increasing your intake of omega 3's.

You shouldn't cut omega-6's out of your diet completely- they're good for you in the right amounts. Be sure to get a high quality omega-6, like GLA found in evening primrose oil, and stay away from the commercial processed vegetable oils.

Save 10%: When you order this special EPA/DHA + GLA bundle (normally $52.94) for just $47.65

Withdrawn: Advice on Low-Fat diets for Obesity!

Have you heard that a low-fat diet is the way to go for weight loss?

Of course you have. Who hasn't? And like much "conventional" advice, it's turning out to be bogus.

Recently, researchers combed through hundreds of previously published studies that investigated low-fat diets in comparison to other weight loss strategies. They looked at the Cochrane Controlled Trials Registry, MEDLINE, and EMBASE, all sources of rigorously controlled published trials. They were interested in the ability of people to actually sustain weight loss over a long period of time, so they investigated the studies in which people were given specific dietary advice (like eat a low-fat diet, or reduce calories). Three independent reviewers poured over the studies that met the criteria for inclusion.

Guess what they concluded?

"Fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people".

The title of their research paper- published in the prestigious Cochrane Database System Review was "Withdrawn: Advice on Low-Fat Diets for Obesity".

That kind of says it all, doesn't it?

You can lose weight on a low-fat diet, you can lose weight on a low-carb diet, and you can lose weight on a calorie-restricted diet. The choice should be based on what makes you feel better, reduces your cravings and increases your energy.

There's absolutely no advantage of a low-fat approach over any other, and in fact, there may be some disadvantages.

One disadvantage of a low-fat approach is that people eat more processed carbohydrates when they reduce fat too much. Another may be lower intake of valuable and healthy fats like omega-3's.

And a third disadvantage of low-fat diets is the constant cravings that frequently accompany them! I've never heard of anyone binging on buttered broccoli and steak, but I've sure heard of binging on cereal and bread!

Dumbest idea of the Week: "Fat-Free Living"

According to the USDA, which has never been exactly a "thought leader" when it comes to food and nutrition, January is Fat Free Living Month.

This is probably the worst idea the USDA has ever come up with, with the possible exception of the 1992 Food Pyramid.

Virtually every health professional now understands that fat is vital for our health. But since apparently the USDA did not get the memo, let's repeat some of the many ways fat is essential in our diet:

1. Fat is an important part of cell membranes.


2. Fat is our main source of energy.


3. Fat cushions our organs and tissues and protects them from injury.

And that's just the beginning. Without fat, major vitamins like vitamin A, vitamin D, vitamin E and vitamin K are not absorbed (which is why they're called the 'fat soluble' vitamins). Neither are important carotenoids- like the eye-protecting lutein and zeaxanthin. Even calcium needs some fat for maximum absorption!

Dietary fat helps us to feel full and to feel fuller longer, thus decreasing the likelihood of cravings and overeating. Unlike carbohydrates, dietary fat has virtually no impact on the fat-storage hormone insulin. In fact, adding fat to a meal lowers the overall glycemic impact of the meal-- and low-glycemic diets have been linked with lower rates of cancer, diabetes, obesity and even Alzheimers. To make matters worse, any fat-free diet foods typically replace fat with carbohydrates, usually of the worst kind. Research has shown that this substitution has significant negative consequences for our health.

Dietary fat is the starting material from which we make all sorts of important chemicals in the body called eicosanoids which, among other things, help regulate clotting and inflammation.

One particular type of fat- omega-3 fatty acids from fish and flax- bears special mention. Omega-3 fats lower blood pressure, improve mood, and- possibly most important of all- lower inflammation. Inflammation is now recognized as a major component of every degenerative disease we know of including heart disease, metabolic syndrome, obesity, diabetes, cancer and Alzheimers. And omega-3 fatty acids are one of the most anti-inflammatory compounds on the planet.

The "Fat-Free" month is an idea whose time should never have come in the first place. It's time to say good-bye to such idiocy for good.