Depth Healing

Holiday Driving Tips to Avoid Back & Neck Pain

2011-12-16T23:07:00.000-08:00

Good posture while driving can help prevent common back and neck problems as well as protect against injury from whiplash. For long drives, it is important to remember that no one configuration of the car seat needs to be maintained during the whole trip. When we sleep at night in a comfortable bed, do we not change positions multiple times througout the evening? So why do we need to accept only one position in a car seat while driving, which is much more stressful than the horizontal sleeping position.

Experiment with adjusting your seat nearer or farther from the steering wheel to alleviate leg, foot, lower back, shoulder, and arm tensions which develop. Also try adjusting your seat by reclining it more or less, in addition to changing the angle of the bottom seat cushion. Of course, safety is of the utmost concern and no seat adjustment should interfere with your control of the vehicle or your front, side, and rear visiblitiy; however, you'd be surprised at the amazing latitude you have in adjusting your seat into different comfort positions while still maintaing your safely. This will allow you to shift your stress as needed to different bodily regions throughout your trip, minimizing discomfort in any one area.

If you have chronic lower back problems, reclining the driver's seat backward can alleviate stress on the lower discs. A lumbar support or small pillow can also be helpful, but different back conditions make some people feel better with an increased low back curve, while others experience aggravation of their pain. You will have to experiment with this for yourself. Remember though, if you do recline your car seat, your neck will have to be carried farther forward during your drive to maintain it's upright posture, and neck strain may result. So, oftentimes the attempt to preserve your lower back ends up irritating your neck.

Always be sure your headrest is adjusted so that it is raised at least as high as the tops of your ears, and there should be no more than a fist-width distance between your head and the headrest. This helps protect against whiplash injuries and even death in the case of an accident.

One final suggestion is that you make frequent stops, at least every two hours, and don't be shy about stretching during those breaks, to help your muscles release their tension from long maintained driving positions.

Wishing you a happy and healthy holiday season! Dr. Michael Ackerman

Should I Get Regular Mamograms or Prostate (PSA) Screening?

2011-10-11T20:16:00.000-07:00

There has been a lot of controversy over the years in the medical profession regarding the efficacy and safety of having regular screening tests done for breast cancer and prostate cancer. It's important to understand the costs and benefits of choosing these tests in light of the latest research. The following articles give particularly clear and up-to-date opinions based upon their reviews of years of published research findings.

If your medical doctor is not aware of the statistics presented regarding these forms of cancer testing, it is up to you to take charge and present these findings to him/her before agreeing to regular mamography exams or PSA (prostate specific antigen) laboratory screening.

FOR MAMOGRAPHY OVERVIEW CLICK HERE

FOR LABORATORY PSA PROSTATE SCREENING CLICK HERE

The Awful Truth About Bottled Water

2011-09-28T16:09:00.000-07:00

I just read an article sent to me by a friend about the health, social, and economic problems associated with drinking bottled water. I was apalled at the information presented, even though I had been aware of some of the issues before.

I am passing on this link in hopes of raising public awarness to the truly awful problems of using bottled water... please take a moment to read it and pass on this article to others who you think would appreciate it.

http://articles.mercola.com/sites/articles/archive/2011/09/26/why-is-water-the-next-empire.aspx?e_cid=20110926_DNL_art_1

Best Form of Exercise for Fat Loss

2011-09-08T14:24:00.000-07:00

Over the last several decades, ideas have changed quite a bit regarding how best to workout in a way that will promote the most cardiovascular fitness and total fat loss. It used to be thought that low level, steady state exercise at the bottom of the margin of our aerobic training range (e.g. 65% of our maximum training heart rate for our age) would burn the most fat. It was believed that staying within such a completely "aerobic" range would result in the maximal use of oxygen by our muscles to ideally burn fat most efficiently. Conversely, it was also believed that exercising at higher heart rates involving more oxygen debt -- i.e., more breathlessness -- would result in proportionately more and more substitution of carbohydrates to be burned instead of purely fats.

Recent research, however, has begun to change these concepts in exercise. Interval training, inserted in the middle of lower level steady state activity, has been shown to boost fat burning significantly. Additionally, resistance exercise, at the level which induces a muscle "burn" feeling thereafter, also increases the amount of fat loss during exercise. The proper addition and combination of such mixed training modalities can increase fat loss up to 10 times the amount achieved by many forms of traditionally recommended exercise!

Thus, circuit training and the use of cardio conditioning interspersed with bursts of high intensity exercise are growing more popular now for an even wider population of fitness enthusiasts... not only are athletes who wish to condition for particular sports competition continuing to engage in them, but now joining those athletes are individuals who goals are solely to achieve weight loss and better overall health and physical fitness.

Here is a link to an excellent article on this new exercise model, and you can also Google "Metabolic Conditioning" of "Circuit Training" to learn more of the specific 'how-to's' for getting started on such a program.

http://www.townsendletter.com/July2011/exercise0711.html

Omega 3 Fish Oils Linked to a Lower Rate of Suicide

2011-08-31T12:55:00.000-07:00

Fish oil contains to forms of Omega 3 fats which are very beneficial to the human body: EPA and DHA. For billions of years, life developed in the seas, and these critical fatty acids were prevalent and available for all the organisms that evolved over this great time span. Even when animals eventually came onto land, EPA and DHA were still present in their diets as grasses and plants often had sufficient levels. Only in the last hundred years or so, with the advent of more modern farming techniques for raising cattle, fowl, and even fish, the quantity of these Omega 3 fats has severely declined in our diets. Cattle, fowl, and fish are being fed diets high in grain and various derivatives which are very low in Omega 3 fats, and actually have high Omega 6 fat levels which produce many opposite and negative effects in the body! When humans consume these animals and fish our diets then become deficient in Omega 3 fats, and the Omega 3/Omega 6 fat ratio -- which used to be about 1:1 -- now is closer to 1:16!

Please look in my archives to read on all of the benefits of Omega 3 oils, or just do a google search to satisfy your curiosity. One new study, however, now links Omega 3 fat consumption with the incidence of suicide... specifically in military personnell.

Here is the link: http://articles.latimes.com/2011/aug/24/news/la-heb-suicide-military-omega3-20110824

WHAT IS GOOD CARDIOVASCULAR EXERCISE?

2011-04-19T13:59:00.000-07:00

Of all the muscles we try to exercise in our various fitness routines and strategies, we often fail to properly address our heart -- the most important of all muscles! A good cardiovascular routine needs to be well planned in order to provide adequate exercise intensity and volume for the heart, as well as to create the optimal metabolic changes in order to burn body fat and achieve ideal long-term physical health. How is this done?

Well, one answer comes from research which reported significant increases in the HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at only 65% of their maxHR. This specifically shows that only after a certain exercise intensity level is reached, the body starts to manufacture the correct carrier proteins to bring cholesterol from its body stores to the liver to be “burned” or used up! Without such level of stimulation, exercise is helpful in other ways, but one’s cardiovascular health is not as significantly impacted.

To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your cardio training heart rate.

Important Note: If you are out of shape, start training at a lower heart rate level , say 65% of your maximum heart rate level, and then gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. (I often recite a memorized poem to see if I can carry on a normal conversation.) When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.

Exercise volume, however, has been found to be more important than exercise intensity. It was reported in studies that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.

Important Tips on Stretching

2011-03-30T18:17:00.000-07:00

Stretching is one of the most important tools for preventing injuries and maintaining optimal health and fitness. Chiropractic care combined with stretching is a winning combination. Both are essential for maintaining flexibility, while also treating and helping to prevent muscle stiffness, tightness, pain, and injuries. I often say that "Chiropractic therapy starts the healing process and helps you to be able to stretch, and stretching helps you to heal." This is because it is the re-introduction of movement into problem joints and muscles which stimulates the body to repair itself, restore circulation, and ultimately heal. Yoga or stretching by itself may by enough for the rare individual with a perfect spine, but for the 80% of the rest of us, chiropractic care unlocks the magic and full potential of stretching by removing inflammation and blockages, allowing the full function and participation of all necessary joints during a movement. Alone, many people -- and even instructors -- find yoga and stretching insufficient or even damaging if done without a proper check of spinal function from a chiropractic doctor.

When muscles are not stretched on a regular basis they become tighter, shorter, stiffer, and limit our range of motion. If stretching is not used to offset these decreases in flexibility, then the changes can become permanent and further muscle and joint problems will result. Believe it or not, stretching can also increase muscle strength. By lengthening a muscle, much like stretching a rubber band, each of the muscle fibers have a potentially greater distance over which a contraction can take place, and more strength can be generated. Stretching is therefore also known as “preloading” a muscle.

Ideally, muscles should be stretched every day, especially after exercising, and it is a good idea to do some light stretching during and after prolonged periods of sitting, sleeping, or other stationary activities. Unfortunately, most people rarely stretch and only realize the importance of stretching after they develop muscle problems. Frequent stretching alone can prevent many aches and pains, and virtually every muscle problem involving pain or imbalance is impacted in some way by our existing level of flexibility.

The most common method of stretching involves carefully moving very slowly inch by inch into a progressive lengthening of a muscle, without any form of bouncing. You should move slow enough to “sneak-up” on a muscle, so it doesn’t try to fight against you. Such a stretch should be done for at least 30 to 60 seconds, if you want a lasting effect. The biggest mistake most people make is they stretch a muscle for too little time, resulting in no permanent length change. If you have tight muscles, you should stretch those muscles at least 2 or 3 times per day, while other muscles should still be stretched at least once a day.

If you exercise, by far the most important time to perform static stretching is after your activity. This is the time when your muscles are tightest and if they are not stretched, they will remain in a shortened position. Over time this results in increased soreness and recovery time after exercise, decreased flexibility, and muscle imbalances. It is also important to note that the stronger you are, the tighter your muscles can get and the more they need to be stretched.

It is a good idea to perform stretches after your muscles are warmed up, because they will be more pliable and you can stretch them further. So if you do some stretches in the morning, its best to do them after you’ve been up and moving for a while, or after showering. You should also make minor changes in your body position to target the parts of your muscle that are tightest, as this will improve the effectiveness of all stretches.
Stretching should make your muscles feel better, and if pain persists after you’ve stretched, it could indicate you may have not targeted the appropriate muscle or region within the muscle to stretch, or you may have coexisting joint or nerve inflammation which your chiropractor can address.

If you are not in pain, well you have probably heard the expression that an ‘ounce of prevention is worth a pound of cure’, and that certainly applies to stretching. But for people who have lived with pain for some time, stretching is an essential part of a rehabilitation program for restoring proper balance, stability, and strength, while helping to return you to a lifestyle which is fully active and pain free.

HOW TO GAIN MUSCLE AFTER AGE 40

2011-01-26T17:30:00.000-08:00

Here is a good article on the three factors one should consider in embarking on a fitness program in which you wish to gain muscle mass.

http://www.healthtopics.com/inner.php?aid=2828

Of course, when designing your conditioning program, remember that it is most important to include cardiovascular exercise which is designed to keep the heart muscle toned, your circulatory system functioning at its optimal level, and your body fat down to a minimum.

Research has also reported significant increases in HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at 65% maxHR. To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your training heart rate.

Important Note: If you are out of shape, start training at a lower heart rate level to gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.

Research has also shown that exercise volume is even more important than exercise intensity. It was reported that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.

Facts You Need To Know About Calcium and Vitamin D

2010-11-30T20:13:00.000-08:00

-Vitamin D 800-1000 IU/Day reduces cancer, osteoporosis, Type 1 diabetes, & multiple sclerosis
-Vit D production decreases with age, so especially elderly people need higher levels.
-The “National Academy of Sciences–Institute of Medicine recommended adequate intake [of vitamin D3] should be revised upward to at least 2,000 to 4,000 IU/day. Adoption of the new adequate intake [of vitamin D3] would substantially reduce the incidence of cancer, and there are no consistently established adverse effects of vitamin D3 intake in the range below 4,000 IU/day that would be sufficient to justify a lower adequate intake [of vitamin D3].”

(I personally recommend that patients try to get at least 2000 IU per day, especially if they do not get much daily exposure to sunlight.)

Vitamin D deficiency is now associated with higher risks of 22 forms of cancer, heart disease, multiple sclerosis, osteoporosis, flu and many other disorders!

An Intake of 2,000 IU/day of vitamin D3 would lead to 25% reduction in incidence of breast cancer and 27% reduction in incidence of colorectal cancer inNorth America.

Higher sun exposure in childhood and adolescence reduce the lifetime incidence of prostate cancer by about 50%.

Published in the American Journal of Clinical Nutrition in June, 2007, a four-year clinical trial followed 1,200 women who took high levels of vitamin D and matched them against a control group who did not take the vitamin. Those rich in vitamin D had up to 77 percent fewer cancers as compared to the control group. That's twice the impact on cancer risk attributed to smoking!

The evidence that vitamin D has profound effects on our body's innate immunity is rapidly growing...

In a 2007 study, 104 women given vitamin D were three times less likely to report cold and flu symptoms than placebo controls. “A low dose (800 IU/day) not only reduced reported incidence, it abolished the seasonality of reported colds and flu. A higher dose (2000 IU/day), given during the last year of their trial, virtually eradicated all reports of colds or flu.

Pregnant women should consult their physicians about getting at least 2,000 international units (IU) of vitamin D daily - this is 10 times the current government recommendation, and much higher than you will find in prenatal vitamins!

1200 mg of Calcium per day also decreases risk of colon cancer by 27 percent. This should be taken always with it's sister mineral in a 1:2 ratio, 600 mg Magnesium.

Ideally, healthy adults should get between 1500mg to 2000mg of Calcium per day, with 600mg to 1000mg of Magnesium. After age 35 women can no longer deposit calcium into their bones using most regular supplements. A supplemental form of calcium which can build bone in women after age 35-- and even after menopause--is called microcrystalline hydroxyapitate. It is available from a few different companies, but the one I recommend is “Bone Up” by Jarrow Formulas. Six (6) capsules per day supply sufficient calcium, magnesium, some vitamin D, and many other cofactors for continued bone growth and maintenance.

More than 50% of women already being treated for osteoporosis are Vitamin D deficient.
25-50 % of the population over age 50 is Vitamin D deficient

Vitamin D deficiency is associated with increased risk of…
-        22 types of cancer including breast, colon, and prostate
-        Multiple sclerosis
-        Hypertension
-        Rheumatoid Arthritis
-        Type I Diabetes
-        Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vit D deficiency)

* Sometimes receiving about 10 Minutes of daily sun exposure can prevent Vit D deficiency * The time of year, the latitude at which we live, the amount of clothing we wear, our skin pigmentation, and the amount of sun screen we have on are all factors which affect how much Vitamin D we can produce from the sun...

Click here to read an excellent article explaining these factors in detail.
Conditions Contributing to Vitamin D Deficiency (a partial list)
•       Geography – northern latitudes have decreased amounts of sun radiation
•       Weather/Season – overcast, rainy, or cold regions requiring less outdoor time and more
       clothes cover for the body
•       Statin Drug users or patients on cholesterol lowering medications
•       Malabsorption syndromes – especially interfering with fat digestion
•       Normal ageing
•       Institutionalized elderly patients with decreased sun exposure
•       Lack of sun exposure and sunscreen use – the UV(B) burning rays that sun screens are designed to block are the same wavelength necessary to produce Vitamin D in the skin.
•       People who largely spend their days indoors due to work, climate, habit
•       Cancers: prostate, colon, breast
•       Long-term: use of prednisone, anti-convulsant medications
•       Use of medications with photosensitivity precautions
•       Liver and kidney disease – including kidney stones and gall stones
•       Congestive heart failure
•       Peripheral arterial disease
•       Rickets
•       Systemic Lupus Erathematosus (S.L.E.)
•       Osteoporosis
•       Osteomalacia

Approximately 3,000 research studies have been published in biomedical journals investigating the inverse association between vitamin D, its metabolites, and cancer, including 275 epidemiological studies, according to a PubMed search.

To date there have been 748 randomly controlled reasearch trials that assigned vitamin D supplements to
study participants, according to a PubMed search in August 2008.” Supplementation was found to be safe
at levels up to 4,000 IU per day.*

* (Cedric F. Garland Dr PH, Edward D. Gorham MPH, PhD, Sharif B. Mohr MPH, FrankC. Garland PhD. Vitamin D for Cancer Prevention: Global Perspective Annals of Epidemiology Volume 19, Issue 7, July 2009, Pages 468-483 ))

THE POTENTIAL DANGERS OF CONSUMING GENETICALLY MODIFIED FOODS

2010-11-15T21:02:00.000-08:00

While scientific progress and recent technological breakthroughs in the agricultural field have appeared to have many profoundly beneficial effects with respect to creating more plentiful and hardy crops, these breakthroughs may have come at a high cost. The following article contains excerpts from various authors who look at some of the dangers in consuming genetically modified foods which you may not have been aware of.

For example, some experts have found that, despite their outward appearance, many genetically modified foods contain only 2/3 or less of their original nutrient content, and compared with organic foods, genetically modified foods may typically have only 1/3 the nutrient content!

Here is a link to the full article published on my website...

www.depthhealing.com/ArticlesGMO.html

Study links painkillers to Birth Defects

2010-11-08T14:20:00.000-08:00

The use of mild painkillers such as paracetamol (Tylenol), aspirin and ibuprofen during pregnancy may partly account for a sharp increase in male reproductive disorders in recent decades!

Here is a link to a study just recently published showing once more that any medications we take, when studied long enough, may reveal previously unknown very dangerous side-effects.

http://uk.reuters.com/article/idUKTRE6A72VD20101108

Understanding Muscle Balance for Athletics and Your Health

2010-10-12T14:41:00.000-07:00

For many of us, when we think of a tight region of our body or a recurring sports injury or repetitive stress related problem, we tend to focus too narrowly. Our first tendency is to think in terms of treating only the area of pain or stiffness, seeking immediate relief from what most obviously appears to be ailing us. However, research over the years has shown in chiropractic and orthopedic medicine that pain or stiffness in a particular area or region of the body may be caused or perpetuated by neighboring or even opposing muscle groups, especially those which are tied into our repetitive postures, favorite sports, or athletic pursuits.

Below are two links to explain how muscles in our upper body and lower body are linked together in ways which result in typical syndromes resulting in common kinds of injuries which plague our work and athletic environments. Understanding these relationships is key to working from a "Big Picture" approach to achieve lasting relief from chronic and/or recurring musculoskeletal problems.

Upper Body Muscle Relationships -- "Upper Cross Syndrome"

http://backintoit.com/what-is-upper-crossed-syndrome/

Lower Body Muscle Relationships -- "Lower Cross Syndrome"

http://backintoit.com/what-is-lower-crossed-syndrome/

Nutritional Recommendations for Patients

2010-08-30T19:02:00.000-07:00

Here is a link to a list of nutritional supplements I recommend to my patients after evaluating their musculoskeletal conditions and their diets and overall health. These supplements are particularly great finds with respect to excellence of formulation, quality, and great price. Be sure to consult with your health professional before taking any of these formulas, since your individual dietary practices and health condition may warrant different choices in nutritional supplementation.

Click on the following link, and scroll to the bottom of the page, for Dr. Michael Ackerman's list of Nutritional Supplement Recommendations for his Patients...

http://depthhealing.com/Articles.html

What Your Doctor May Not Have Told You About Statin Drugs

2010-08-23T16:38:00.000-07:00

"Statin" drugs are a class of medication commonly prescribed for managing your cholesterol, they include Lipitor, Mevacor, Altocor, Cresor, Zocor, Simcor, Advicor, Vytorin, Pravachol, Lescol, Livalo, Lipostat, Caduet, and others.

Although Statin Drugs may achieve a 30-50% decrease in your LDL cholesterol, please thoroughly consult with your medical doctor about your alternatives to them…

Statin Drugs have many side effects you may not be aware of:

While these drugs lower the risk of heart disease, Statin drug users don’t have an overall lower mortality rate! Instead of dying from heart disease, death rates actually increase from other causes and drug-induced side effects, for example…

- Cancer – rates increase in part because Statin drugs lower the production of a compound called NFicB in white blood cells, which would otherwise act to fight cancers.

- In lowering cholesterol, Statins also lower the body’s Vitamin D levels
This Vitamin D deficiency is associated with an increased risk of:
- 22 types of cancer including breast, colon, and prostate
- Multiple Sclerosis
- Hypertension
- Rhuematiod Arthritis
- Type I Diabetes
- Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vitamin D deficiency)

*Thus you need an extra 1000 IU Vit D per day, or about 2-3000 IU total daily supplementation of Vitamin D3, if you are on Statin Drugs…

Statin Drugs also lower Coenzyme Q10 production
Due to this Coenzyme Q10 production deficiency…
- Statin drugs destroy connective tissue
- Statin users have a 14 X greater likelihood of peripheral neuropathy
"pinched nerves” throughout their bodies
- 2 years on Statin drugs increase the likelihood of a peripheral neuropathy
by about 26 fold !
- Note: If you take Coenzyme Q10 with any diabetes medication, beware that it has a further blood sugar lowering effect, consult your doctor or pharmacist!

*Thus you need to supplement an additional 500-600 mg CoQ10 per day (which is very costly) if you are on Statin Drugs.

- Statin Drugs may also cause transient global amnesia
- Statin Drugs are linked with an increased likelihood of Multiple Sclerosis

A large study funded by the National Heart, Lung, and Blood Institute (a part of the National Institute of Health) which looked at sleep patterns of people who took the statin drug Zocor or Simvastatin found they had significantly worse sleep quality compared with people who took Pravachol or pravastatin, another non-Statin type of cholesterol-lowering drug. "The findings are significant because sleep problems can affect the quality of life and may have adverse health consequences, such as promoting weight gain and insulin resistance, as well as lowering growth hormone levels and slowing connective tissue and wound repair" said Dr. Beatrice Golomb, of the University of California at San Diego School of Medicine.

Strangely, Statin drugs work to help fight heart disease more as a result of their property of lowering inflammation in the body, versus their other property of lowering cholesterol in the body! While they lower bad cholesterol “LDL’s”, they don’t raise good cholesterol “HDL” levels, and this doesn’t create an ideal health picture. So if a person wishes to achieve the same inflammation lowering effect as Statin drugs while positively affecting their LDL and HDL cholesterol levels, the following supplements (especially combined with diet and exercise), can be better alternatives without all of the dangerous side effects discussed above…

- Omega 3 fatty acids - found in fish oils. They are 44% better at reducing overall mortality vs. Statin drugs. A daily supplement should contain 2400 mg of EPA and 1200 mg of DHA total per day. Two of the least expensive and convenient supplements which supply this amount of EPA and DHA are GNC’s “Triple Strength Fish Oil” or Puritan Pride’s “Highly Concentrated Fish Oil”, available from www.puritan.com. 5 capsules/day with meals. * DO NOT ADD FISH OILS TO YOUR DIET IF YOU ARE REGULARLY TAKING ASPIRIN OR BLOOD THINNERS. CONSULT YOUR DOCTOR FIRST. *

- “Ruby Red” Grapefruit - research has shown than eating one per day gives you nearly the equivalent cholesterol lowering effect that Statin drugs have.

(SOURCES: Gorinstein, S. Journal of Agricultural and Food Chemistry, Feb. 3, 2006; online edition. News release, American Chemical Society.)

- Psyllium husk fiber (10 gm/day) and/or Ground Flax seed (50 gm/day)

- Gum Guggul: 75/100 mg/day can produce a cholesterol reduction of
14 %to 27% in 4-12 weeks, in addition to a 22% to 30%
drop in bloodtriglyceride levels, in patients with
hypercholesterolemia and/or hypertriglyceridemia.

- Policosanol: 10-20 mg / day can decrease your LDL cholesterol
between 17% and 25%, and raise HDL levels up to 29%
-- better than Statins which don’t raise HDL’s

There are several supplements on the market which combine Gum Guggul, Policosanol, and several synergistic herbal and fiber blends: "ChoLESStat” by MRM and "Cholesterol Support” by Now Foods, art two examples.

Eliminate excess Cholesterol, Saturated Fats, and Partially Hydrogenated Oils (containing Trans fat) from your diet…

Most people could achieve a cholesterol level of 150-180 by just adopting a low fat diet with a daily ingestion of no more than…

7-15 grams (65-135 calories) of saturated fat and 150-200 mg of cholesterol

Although saturated fat is the main dietary culprit that raises LDL, trans fat and cholesterol eaten in your diet also contribute significantly. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as
vegetable shortenings and some margarines, especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods. Read labels which now are required to list the types of fat content in foods. The daily intake of about 5 g of trans fat is associated with a 25% increase in the risk of coronary artery disease.

Add Cardiovascular Exercise – a minimum of 30 to 40 minutes, at least 3x per week, at 75% of your maximum heart rate level, i.e., (220-Your Age) X .75 = target heart rate. This frequency and intensity has been shown to increase HDLs and lower LDLs. If you are out of shape, start training at a lower heart rate level, for less time, and gradually build up to a level of 75% of your maximum heart rate. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation.

AS A FINAL NOTE, TAKING IN TO ACCOUNT ALL OF THE ABOVE …

In a revealing article, “The Case for Statins: Has it Really Been Made?” Journal of the Royal Society of Medicine, October 2004; Volume 97, Number 10, pp. 461-464, the authors state:

The ‘positive’ outcomes of statin research studies “have been magnified by the manner of presentation of results...” For example, in a study where 100 patients take statin drugs, 2 will have a fatal heart attack. Out of 100 patients taking a placebo, 3 will have a fatal heart attack. The absolute risk reduction of a heart attack is thus clearly only 1 percent. Yet the drug company spins the pathetic results by dividing 2/3 and publishing the relative risk, which is a 33 percent reduction of a fatal heart attack! This is intentionally misleading and dishonest. These authors claim an honest disclosure based on available research to date would be to state “if you take statins then, in seven years time, there is a one chance in about 120 that your death will have been prevented.”

** Be Sure to Never Discontinue Prescription Drugs Without the Advice of your Medical Doctor **

Save a Life With The New CPR Method

2010-08-23T16:21:00.000-07:00

Here is a link to a video demonstrating the new method of cardio-pulmonary resuscitation... It's so easy you could save a life without undergoing special training or certification, although training is highly recommended...

Visit http://tinyurl.com/2fx8r59

Relationship between low back pain and competitive sports activities during youth

2010-07-05T13:45:00.000-07:00

At the University of Tsukuba in Japan, 4667 freshman completed a questionnaire concerning LBP and their experience in sports activities which was provided as part of a medical check when enrolling at the university. The response rate of freshman completing the questionnaire included 2620 males and 2047 females with a mean age of 18.

The focus of the questionnaire was Low Back Pain experienced during the student’s lifetime, school absence due to Low Back Pain, incidence of pain and numbness in the lower extremities, Low Back Pain during the past 4 weeks, and quitting competitive sports because of Low Back Pain. Competitive sports experience at the elementary, junior high and/or senior high school level was also included in the questionnaire, in addition to characterization of the type of sports played and length of playing career.

Pertinent Results Include:

* 60.5% of male and 63.0% of female students had experienced LBP during their lifetime

* Duration and excessive exposure to competitive sports during youth was associated with Low Back Pain and symptoms in the lower extremities

* Another key finding was that the longer the duration of participation in competitive sports is not only associated significantly with Low Back Pain during the students’ lifetimes but also the greater the proportion of school absence due to Low Back Pain, greater proportion of lower extremity pain and numbness associated with Low Back Pain and the dropout from competitive sports due to Low Back Pain.

* The authors suggest that type of sport was associated with LBP – expanding on this by saying that certain sports require specific postures and motions that may affect the onset of symptoms.

* In this study, all 8 sports groups were found to have experienced LBP at a significantly higher rate than the NO group, and volleyball was the most prevalent sport for experiencing LBP followed by baseball, track and field, basketball, swimming, kendo, tennis and soccer.

Note: As this study was conducted in Japan, sports like football and rugby, which would probably rank very highly also for promoting higher incidences of lower back pain later in life were not reviewed.

Authors: Mika H et al.
Affiliation: Department of Orthopaedic Surgery, Institute of Clinical Medicine, University of Tsukuba, Tsukuba, Japan.
Publication Information: American Journal of Sports Medicine 2010; 38(4): 791-796.

The Untold Dangers Of Taking Osteoporosis Medication

2010-07-01T19:50:00.000-07:00

The following drugs (called bisphosphonates) all fall into the same category and have a similar effect on bone in the body:

Fosamax alendronate
Didrone etidronate (not approved by FDA for oesteoporosis)
Boniva ibandronate
Actonel risedronate
Reclast zoledronic acid

It is important to know that the side effects of these drugs include…

• pain or trouble with swallowing
• chest pain
• very bad heartburn or heartburn that does not get better
• ulcers in your stomach or esophagus (the tube that connects your mouth and stomach)
• diarrhea
• pain in extremities (arms or legs)
• dyspepsia (upset stomach)

New research findings show that while these drugs can strengthen bone in the short-term, there appears to be little further improvement in bone building after three years of use….

After four to five years, they may actually cause weakening of bones--making people more susceptible to fractures!

As part of their action in the body, these drugs cause a severe suppression in bone turnover, so bone repair is decreased, and the quality of the architecture of the bone diminishes over the long-term. Thus, after several years, people become prone to unusual types of stress fractures in the legs and long bones of the body.

Healthy perimenopasual women who merely have below average bone density may wish to consider calcium (microcrystalline hydroxyapitate is the best form), magnesium, and
vitamin D supplementation, as well as alterations in diet and exercise, as a primary treatment instead of these drugs. It takes ten years to remove these drugs from your system after discontinuing their use.

For persons at high risk for bone fractures, parathyroid hormone therapy may be a better option, yet more research needs to be done on its long-term side effects. Consult your doctor for more information.

References

1. Cummings SR, Black DM, Thompson DE, Applegate WB, Barrett-Connor E, Musliner TA, Palermo L et al. Effect of alendronate on risk of fracture in women with low bone density but without vertebral fractures: Results from the Fracture Intervention Trial. JAMA 1998: 280(24):2077-2082.

2. Pols HAP, Felsenberg D, Hanley DA, Stepan J, Munoz-Torres M, Wilkin TJ, Qin-sheng G, et al. Multinational, placebo-controlled, randomized trial of the Effects of alendronate on bone density and fracture risk in postmenopausal women with low bone mass: Results of the FOSIT study. Osteoporos Int 1999: 9:461-468.

3. Tonino RP, Meunier PJ, Emkey R, Rodrigues-Portales JA, Menkes CJ, Wasnich RD, Bone HG, Santora AC, Wu M, Desai R, Ross PD. Skeletal benefits of alendronate: 7-year treatment of postmenopausal osteoporotic women. 2999. J Clin Endocrinol Metab 85:3109-3115.

4. Black DM, Thompson DE, Bauer DC, Ensrud K, Musliner T, Hochberg MC, Nevitt MC, Suryawanshi S, Cummings SR. Fracture risk reduction with alendronate in women with osteoporisis: The Fracture Intervention Trial. 2000. J Clin Encocrinol. Metab 85:4118-4124.

5. Orwol E, Ettinger M, Weiss S, Miller P, Kendler D, Graham J, Adami S, Weber K, Lorenc R, Pietschmann P, Vandormael K, Lombardi A. Alendronate for the treatment of osteoporosis in men. 2000. N Engl J Med 343:604-610.

6. Ravn p, Bidstrup M, Wasnich RD, Davis JW, McClung MR, Balske A, Coupland C et al. Alendronate and estrogen-progestin in the long-term prevention of bone loss: Four-year results from the early postmenopausal intervention cohort study: A randomized, controlled trial. Ann Intern Med 1999: 131:935-942.

7. Bone HG, Hosking D, Devogelaer J-P, Tucci JR, Emkey RD, Tonino RP, Rodriguez-Portales JA, et al. Alendronate and estrogen effects in postmenopausal women with low bone mineral density. J. Clin. Endocrinol. Metab 2000; 85(2):720-726.

8. Lindsay R, Cosman F, Lobo RA, Walsh BW, Harrris ST, Reagan JE, Liss CL, Melton ME, Byrnes CA. Addition of alendronate to ongoing hormone replacement therapy in the treatment of osteoporosis: A randomized, controlled clinical trial. J Clin Endocrinol & Metabol 1999; 84(9):3076-3081.

9. Odvina CV, Zerwekh JE, Sudhaker Rao D, Maalouf N, Gottschalk FA, Pak CYC. Severely suppressed bone turnover: A potential complication of alendronate therapy. J. Clin. Endocrinol. Metabolism 2005; 90(3):1294-1301.

10 .Ott SM. Editorial: Long-term safety of bisphosphonates. J. Clin. Endocrinol. Metabolism 2005; 90(3):1897-1899.

11. Jennifer P. Schneider. Should Bisphosphonates be Continued Indefinitely? An Unusual Fracture in a Healthy Woman on Long-Term Alendronate. Geriatrics 2006; 61(1) :31-33,

How Well Do You Know Your Medications?

2010-01-11T16:15:00.000-08:00

Know Your Drugs and Their Side Effects

Here are useful links for persons who are taking prescription and non-prescription medications, and who would like to learn more about the drugs they are taking and how they interact with other drugs, foods, and nutrients. The information and links provided are to give you information only, and are not personal recommendations.

Please never discontinue any medications on your own, this could be very dangerous. Instead, bring any information you may find to your medical doctor in order to discuss any questions or particular concerns you may have.

Up-to-Date Information on Drug Side Effects

These links give you current research on the potential side effects of medications.

The Risks of Asprin, Ibuprofen, Tylenol, Alleve, and Similar Drugs

Statin Drugs: Mevacor, Altocor, Zocor, Lipitor, Lescol, Pravachol

DrugWatch.com

Drugs.com

Interactions Between Drugs You Are Taking - Are your Medications Safe to Take Together?

The "Interactions checkers" on these websites allow you to create a list of all of your medications and then determine if there are any possible problems with taking them all together.

Drugs.com Interactions Checker

Medscape Interactions Checker

Drug - Nutrient Interactions: Which of Your Drugs Interfere with Vitamins and Minerals?

These websites provide information on how different drugs may interact with different foods,
vitamins, herbs, and minerals, and how you may need to supplement your diet if you are on
certain medications. Again consult your medical doctor if you wish to add any supplements.

The Best Drug - Nutrient Interaction Chart and Analyzer

Drug and Vitamin and Herbal Interactions Article & Table

Interesting Facts on Calcium and Vitamin D

2009-09-09T20:09:00.000-07:00

-Vitamin D 800-1000 IU/Day reduces cancer, osteoporosis, and possibly the risk of M.S.
-Vit D production decreases with age, so especially elderly people need higher levels.
-The Canadian Cancer Society in June called for all Canadian adults to get 1,000 IU of
vitamin D daily.

Vitamin D deficiency is now associated with higher risks of 22 forms of cancer, heart disease, multiple sclerosis, osteoporosis, flu and many other disorders.

Published in the American Journal of Clinical Nutrition in June, 2007, a four-year clinical trial followed 1,200 women who took high levels of vitamin D and matched them against a control group who did not take the vitamin. Those rich in vitamin D had up to 77 percent fewer cancers as compared to the control group. That's twice the impact on cancer risk attributed to smoking!

Pregnant women should consult their physicians about getting 2,000 international units (IU) of vitamin D daily - 10 times the current government recommendation

1200 mg of Calcium per day decreases risk of colon cancer by 27 percent

Ideally, healthy adults should get between 1200 to 1500 mg. of Calcium per day. After age 35 women can no longer deposit calcium into their bones using most regular supplements. A supplemental form of calcium which can build bone in women after age 35-- and even after menopause--is called microcrystalline hydroxyapitate. It is available from a few different companies, but the one I recommend is “Bone Up” by Jarrow Formulas. Six (6) capsules per day supply sufficient calcium, magnesium, some vitamin D, and many other cofactors for continued bone growth and maintenance.

More than 50% of women already being treated for osteoporosis are Vit D deficient.
25-50 % of the population over age 50 is Vit D deficient
Vit D deficiency is associated with increased risk of…
- 22 types of cancer including breast, colon, and prostate
- Multiple sclerosis
- Hypertension
- Rhuematiod Arthritis
- Type I Diabetes
- Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vit D deficiency)

*Sometimes less than 10 Minutes of daily sun exposure can prevent Vit D deficiency *

…The time of year, the latitude at which we live, the amount of clothing we wear, our skin pigmentation, and the amount of sun screen we have on are all factors which affect how much Vitamin D we can produce from the sun…

Click here to read an excellent article explaining these factors in detail.

Conditions Contributing to Vitamin D Deficiency (partial list)

Geography – northern latitudes have decreased amounts of sun radiation
Weather/Season – overcast, rainy, or cold regions requiring less outdoor time and more clothes cover for the body
Statin Drug users or patients on cholesterol lowering medications
Malabsorption syndromes – especially interfering with fat digestion
Normal ageing
Institutionalized elderly patients with decreased sun exposure
Lack of sun exposure and sunscreen use – the UV(B) burning rays that sunscreens are designed to block are the same wavelength necessary to produce Vitamin D in the skin.
People who largely spend their days indoors due to work, climate, habit
Cancers: prostate, colon, breast
Long-term: use of prednisone, anti-convulsant medications
Use of medications with photosensitivity precautions
Liver and kidney disease – including kidney stones and gall stones
Congestive heart failure
Peripheral arterial disease
Rickets
Systemic Lupus Erathematosus (S.L.E.)
Osteoporosis
Osteomalacia

The Risks of Aspirin, Ibuprofen, Tylenol, and NSAID's

2009-08-22T13:29:00.000-07:00

Risks of Non-Steroidal Anti-Inflammatory Drugs (NSAID’s)

After taking Ibroprofen for 6 months…
Persons have Three Times the risk of dying from stroke, heart attack, or other heart related problems (Marilynn Marchione, Associated Press, 4/19/2005)

1 aspirin per day therapy carries with it a 40% increased risk of stroke!
Taking 1 Vioxx, Celebrex, Bextra carries with it a 500 % increased risk of stroke!

1 in 10,000 people will die from taking Tylenol, even at lower doses…
Tylenol is the most common cause of liver failure in the United States

After 5 years on Ibuprofen ….
-Women are 50 % more likely to be diagnosed with breast cancer
-Women are 80 % more likely to develop breast tumors which are not
sensitive to hormones estrogen or progesterone (Rita Rubin, USA Today, 6/1/2005)

The New England Journal of Medicine stated…
The lifetime total amount tolerated before end stage renal or liver failure
(A) Tylenol = 1000 (at 1/day, for 365 days, reach this after 3 yrs)*
(B) Ibuprofen = 5000 (at 1/day, reach this in about 13 years)*
* note, multiple tablets per day cuts the above numbers in ½, 1/3, etc.
(C) The most common cause of liver failure in the U.S. is Tylenol
(D) One of the most dangerous pain medications is Vicodin = Tylenol w/Codeine … “by the time you handle the addiction you are often far along into end stage liver disease”.

A nationwide case-control study from Finland of Non-Steroidal Anti-Inflammatory Drugs (NSAID’s) - European Heart Journal, May 26, 2006

“In the largest population-based observational study thus far on the cardiovascular risk associated with NSAIDs, in users of both COX-2 Inhibitors (Vioxx, Celebrex, Bextra) and conventional NSAIDS (aspirin, ibuprofen, naproxen (aleve), clinoril, voltaren, etc.) the results showed”…

“None of the above anti-inflammatory drugs were found to have a protective effect against myocardial infarction among current users. Instead, the increased risk for myocardial infarction with NSAID users was between 35% - 50%.”

“In the users of conventional NSAIDs, the increased risk for myocardial
infarction was “elevated regardless of the length of use.” (even for 1 day’s use)

“The risk of serious upper gastrointestinal events [bleeding] is 200 – 500%
greater in users of NSAIDs compared to non-users. 16,500 Americans die each year from bleeding ulcers related to the use of non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxyn.”

A Harvard Medical School Study published in the Archives of Internal Medicine, February 2007;167:394-399, found that NSAID usage also lead to increased risk of high blood pressure in men they studied. Taking …

-Tylenol 6-7 pills/week increased the risk of hypertension by 34%
-Aspirin 6-7 pills/week increased the risk of hypertension by 26%
-Other NSAIDs 6-7 pills/week increased the risk of hypertension by 38%
-Tylenol or Aspirin 7-15 pills/week raised the risks to 52% and 32%, respectively

Is it Safe to Eat Seafood? Mercury and PCB's vs Omega 3's

2009-08-22T13:19:00.000-07:00

Is it Safe to Eat Seafood? Weighing Mecury and PCB Contamination Against the Benefits of Omega 3 fats.

Edited by Michael B. Ackerman, D.C La Jolla, CA www.DepthHealing.com

Mercury

Levels of pollutants, such as mercury, tend to be higher in long-lived, larger fish, particularly shark, swordfish, king mackerel, and tilefish. These fish tend to average about 1,000 ppb (parts per billion) of mercury — the FDA limit for human consumption — while most other fish tend to have about one-tenth to one-third of this amount. Eating a fish with 1,000 ppb of mercury is not necessarily toxic, but it should not be consumed more than once per month and definitely not by young children and pregnant or nursing women. The Environmental Protection Agency (EPA) has also advised that fresh-water fish may contain more mercury than commercially caught fish and advises that "If you are pregnant or could become pregnant, are nursing a baby, or feeding a young child, limit consumption of fish caught by family and friends to one meal (about 6 ounces) of fish per week." The same limit is recommended for albacore ("white") tuna, as it may occasionally contain excessive levels of mercury.

Follow this link to see a recent article in USA Today about the 11 best fish to consume based upon their low level of contaminants and their higher levels of heart healthy Omega 3 fats… http://www.usnews.com/listings/best-fish/11-best-fish-high-in-omega3-and-environment-friendly

Polychlorinated Biphenols (PCB’s)

Farmed salmon has higher levels of PCB’s (25-50 ppb) and usually a lack of proper fatty acids, as compared to wild ocean salmon with (.5-5 ppb) PCB’s and a good balance of EPA/DHA fatty acids.

High PCB levels have also been found in…

Pork 18 ppb
Beef 22
Chicken 32
Butter 70
Sardines 57
Skip Jack Tuna 45
White Albacore Tuna 100

(The FDA considers levels of 2000 ppb of PCB’s to be unsafe)

If the diet of a group of 100,000 people were to be adjusted to include 1000 mg of EPA/DHA daily from ‘farmed’ salmon over a typical 70 year lifetime, the increased risk of cancer in this group from consumed PCB’s would result in approximately 16 more people dying of cancer (24 people total) than would otherwise be expected if they had consumed a “Standard American Diet”. However, there would be 7,100 fewer deaths due to heart disease if these people added this amount of fish to their diets!

So a population consuming a typical “Standard American Diet” with the usual proportions of “bad” fats and partially hydrogenated oils from processed, fried and fast foods, that is higher in meat and land animal consumption, have a much greater likelihood of experiencing long-term health problems -- resulting in 7,100 more deaths/ 100,000 individuals. Whereas a population consuming high omega 3 seafoods in their diet, even when it is farmed and contains somewhat higher levels of PCB’s, end up having only 16 more deaths/ 100,000 individuals.

So… we can see by “doing the math” that adding fish regularly to our diet is still overwhelmingly a very good idea!

What You May Not Know About Statin Drugs

2009-05-20T17:16:00.000-07:00

Compiled by Dr. Michael B. Ackerman

http://www.depthhealing.com/Articles.html

Although Statin Drugs may achieve a 30-50% decrease in your LDL cholesterol, please thoroughly consult with your medical doctor about alternatives to them.

Statin Drugs have many side effects you may not be aware of:

While these drugs lower the risk of heart disease, Statin drug users don’t have an overall lower mortality rate! Instead of dying from heart disease, death rates increase from other causes and drug-induced side effects, for example…

Cancer – rates increase since Statin drugs lower the production of a compound called NFicB in white blood cells, which would otherwise act to fight cancers.

Vitamin D - levels are lowered when cholesterol production is lowered by Statin Drugs
Thus you need an extra 1000 IU Vit D per day, or about 2-3000 IU total daily supplementation of Vitamin D3, if you are on Statin Drugs…
Without supplements, Vit D deficiency is associated with an increased risk of…
- 22 types of cancer including breast, colon, and prostate
- Multiple Sclerosis
- Hypertension
- Rhuematiod Arthritis
- Type I Diabetes
- Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vitamin D deficiency)

Coenzyme Q10 - production is lowered when taking Statin Drugs
Thus you need to supplement an additional 500-600 mg CoQ10 per day.
Due to this Co Q10 production deficiency…
- Statin drugs destroy connective tissue
- Statin users have a 14X greater likelihood of peripheral neuropathy “pinched nerves” throughout their bodies
- 2 years on Statin drugs increase the likelihood of a peripheral neuropathy by about 26X !
Note: If you take Coenzyme Q10 supplements while on diabetes medication, you may suffer to great a blood sugar lowering effect. Consult your doctor or pharmacist first!

Transient Global Amnesia - is another side effect of taking Statin Drug

Multiple Sclerosis - Statin Drugs are linked with an increased likelihood of M.S.

A large study funded by the National Heart, Lung, and Blood Institute (a part of the National Institute of Health) which looked at sleep patterns of people who took the statin drug Zocor or Simvastatin found they had significantly worse sleep quality compared with people who took Pravachol or pravastatin, another non-Statin type of cholesterol-lowering drug. "The findings are significant because sleep problems can affect the quality of life and may have adverse health consequences, such as promoting weight gain and insulin resistance," said Dr. Beatrice Golomb, of the University of California at San Diego School of Medicine.

Statin Drugs - A Poor Choice for an "Anti-inflamatory"

Strangely, Statin drugs work to help fight heart disease more as a result of their property of lowering inflammation in the body, versus their other property of lowering cholesterol in the body! While they lower bad cholesterol “LDL’s”, they don’t raise good cholesterol “HDL” levels, which doesn’t create an ideal health picture. So if a person wishes to achieve the same inflammation lowering effect as Statin drugs while greatly affecting their cholesterol and HDL levels, the following supplements (especially combined with diet and exercise), can be better alternatives without all the dangerous side effects discussed above…

Omega 3 fatty acids* - found in fish oils. They are 44% better at reducing overall mortality compared with Statin drugs. A supplement should contain up to 2700 mg of EPA and 1200 mg of DHA total per day.

“Ruby Red” Grapefruit - research has shown than eating one per day gives you nearly the equivalent cholesterol lowering effect that Statin drugs have.

(SOURCES: Gorinstein, S. Journal of Agricultural and Food Chemistry, Feb. 3, 2006; online edition. News release, American Chemical Society.)

Psyllium husk fiber - (10 gm/day) and/or Ground Flax seed (50 gm/day)

Gum Goggul - 75/100 mg/day can produce a cholesterol reduction of 14 % to 27% in 4-12 weeks, in addition to a 22% to 30% drop in blood triglyceride levels, in patients with hypercholesterolemia and/or hypertriglyceridemia.

Policosanol - 5-10 mg / day can decrease your LDL cholesterol between 17% and 25%, and raise HDL levels up to 29% -- better than Statins which don’t raise HDL cholesterol at all.

Eliminate excess Cholesterol, Saturated Fats, and Partially Hydrogenated Oils (containing Trans fat) from your diet…

Most people could achieve a cholesterol level of 150-180 by just adopting a low fat diet with a daily ingestion of no more than…

7-15 grams (65-135 calories) of saturated fat and
150-200 mg of cholesterol

Although saturated fat is the main dietary culprit that raises LDL, trans fat and cholesterol eaten in your diet also contribute significantly. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods. Read labels which now are required to list the types of fat content in foods.

Cardiovascular Exercise

25 to 40 minutes, 3x per week, at least at 75% of your maximum heart rate level, i.e., (220-Your Age) X .75 = target heart rate. This frequency and intensity has been shown to increase HDLs and lower LDLs. If you are out of shape, start training at a lower heart rate level, for less time, and gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation.
Statin Drugs (Page 3)

Consider this Recent Article Reviewing Studies Which Have Been Done On Statin Drugs

In a revealing article, “The Case for Statins: Has it Really Been Made?” Journal of the Royal Society of Medicine, October 2004; Volume 97, Number 10, pp. 461-464, the authors state:

The ‘positive’ outcomes of statin research studies “have been magnified by the manner of presentation of results...” For example, in a study where 100 patients take statin drugs, 2 will have a fatal heart attack. In 100 patients taking a placebo, 3 will have a fatal heart attack. The absolute risk reduction of a heart attack is clearly 1 percent. Yet the drug company spins the pathetic results by dividing 2/3 and publishing the relative risk, which is a 33 percent reduction of a fatal heart attack. This is dishonest. These authors claim an honest disclosure would be to state “if you take statins then, in seven years time, there is a one chance in about 120 that your death will have been prevented.”

** Be Sure to Never Discontinue Prescription Drugs Without the Advice of your Medical Doctor !

Lowering Your Cholesterol Naturally - Life Saving Tips

2009-05-20T10:50:00.000-07:00

Compiled by Dr. Michael B. Ackerman, D.C.

*This article is provided for general information purposes and should not substitute for advice from your personal physician!

According to the Framingham Heart Study, 90% of all coronary deaths could be prevented if we kept …
(1) Our Cholesterol levels below 180, and
(2) Our Systolic blood pressure at or below 120
(in the absence of a smoking habit or diabetes)

Fact: 90% of all people could achieve a cholesterol level of 150 by choosing to adopt a Vegetarian diet alone …

Most people could achieve a cholesterol level of 150-180 by just adopting a low fat diet:
This low fat diet should consist of no more than
- 7-15 grams (65-135 calories) of saturated fat and
- 150-200 mg of cholesterol

Examples of the Saturated Fat Content of Common Foods…
Keep Your Intake Between 7-15 Grams Daily

Food Category
Portion
Saturated FatContent (grams)
Calories
Cheese• Regular cheddar cheese• Low-fat cheddar cheese
Non-fat cheeses
1 oz1 oz
1 oz
6.01.2
0
11449
32
Ground beef• Regular ground beef (25% fat)• Extra-lean ground beef (5% fat)
3 oz (cooked)3 oz (cooked)
6.12.6
236148
Milk• Whole milk (3.24%)• Low-fat (1%) milk
1 cup1 cup
4.61.5
146102
Breads• Croissant (med)• Bagel, oat bran (4")
1 medium1 medium
6.60.2
231227
Frozen desserts• Regular ice cream• Frozen yogurt, low-fat
1/2 cup1/2 cup
4.92.0
145110
Table spreads• Butter• Soft margarine with zero trans
1 tsp1 tsp
2.40.7
3425
Chicken• Fried chicken (leg with skin)• Roasted chicken (breast no skin)
3 oz (cooked)3 oz (cooked)
3.30.9
212140
Fish• Fried fish• Baked fish
3 oz3 oz
2.81.5
195129
From: WebMD Public Information from the U.S. Department of Health and Human Services

-2-

Examples of The Cholesterol Content of Common Foods
Keep This Between 150-200 mg Daily

(Note: Cholesterol is only found in foods of animal origin –
so fruits and vegetables and grains have no cholesterol.)

Food
Cholesterol (mg)
Oatmeal, 1 cup
0
Corn flakes cereal, 1 cup
0
1 Egg white
0
Non-fat milk, 1 cup
5
2 slices extra lean ham
27
Croissant with butter
38
2 slices French toast with butter
116
1 medium whole egg
186
1 extra-large whole egg
245
Breakfast biscuit with egg & sausage
302
All fruit
0
8 oz plain low-fat yogurt
14
1 small slice pepperoni pizza
14
1 cup tomato soup with milk
17
1 cup chicken noodle soup
19
Chocolate milkshake
43
Salad with chicken, no dressing
72
6” roast beef submarine
73
1 large fast food taco
87
Cheeseburger
88
Double hamburger
122
All vegetables
0
Chow mein noodles
0
1 tablespoon no trans fat margarine
0
1 cup canned pasta with meatballs
20
½ cup chocolate ice cream
22
1 tablespoon butter
31
½ chicken breast, no skin
73
1 piece pecan pie
106
6 oz turkey, light meat
116
6 oz baked salmon
135
6 oz ground beef, 75% lean
152
6-8 breaded, fried shrimp
200
6 oz cooked chicken liver
880

From: http://www.good-cholesterol-foods.com/list-of-cholesterol-content-in-food.html

-3-
Although saturated fat is the main dietary culprit that raises “bad” cholesterol levels, trans fat and dietary cholesterol also contribute significantly. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (especially margarines that are harder), crackers, chips, candies, cookies, snack foods, fried foods, and commercial baked goods.
Trans fat is formed when liquid oils are made into solid fats: like shortening and hard margarine. Essentially, trans fat is made when hydrogen is added to vegetable oil -- a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. However, this has detrimental when taken into the body.
Trans fat, like saturated fat and dietary cholesterol, raises LDL cholesterol (the “bad” form of cholesterol) that increases your risk for heart disease. On average, Americans consume 4 to 5 times as much saturated fat as trans fat in their diet.
Increase Your “Good Fats”: Mono and Poly-Unsaturated Fats

Mono and Polyunsaturated fats each raise your “good” (HDL) cholesterol while lowering your bad cholesterol (LDL). These fats appear as clear liquids at room temperature.

Good Sources of Monounsaturated Fats include…
Olives and Olive oil
Canola Oil
Peanut Oil
Raw Nuts such as Cashews, Almonds, Walnuts, etc.
Avocados

Good Sources of Polyunsaturated Fats include…
Corn Oil*
Safflower Oil*
Soybean Oil*
Fish Oils

* These oils are derived from some of the most pesticide treated and genetically modified foods in agriculture. It is therefore best to buy Non-GMO and organic varieties when available.

Get Adequate Daily Dietary Fiber
Our fiber intake should be approximately 30-50 grams per day (ask for handout). A recent study found that a dietary fiber intake of 30 grams lowered the risk of coronary artery disease by 12% in U.S. men and women. Fiber is found only in non-animal based foods, such as grains, fruits, and vegetables. It occurs in two forms: soluble fiber and insoluble fiber.
Soluble fiber forms a gel when mixed with water, such as is found in apples, bananas, and oat meal, etc. Soluble fiber is most beneficial for lowering cholesterol. Insoluble fiber does not form a gel upon mixing it with water, such as apple skins, wheat bran, and lettuce leaves. Insoluble fiber is beneficial as a bulking agent to aid in stool passage.
-4-
Soluble fiber supplements should not replace any of our 8-12 servings of fruits and vegetables per day; however, adding… Psyllium husk fiber (10 gm/day) or … Ground Flax seed (50 gm/day) can help additionally reduce your cholesterol.
Add Sufficient Cardiovascular Exercise
Research has reported significant increases in HDL levels in men that exercised at or above 75% heart rate maximum (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at 65% maxHR. To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your training heart rate.
Important Note: If you are out of shape, start training at a lower heart rate level to gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.
Exercise volume, however, is more important than exercise intensity. It was reported that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.

Taking Fish Oil Supplements
These supplements benefit the body in an incredible number of ways, but especially they benefit the heart due to their anti-inflammatory effects and their ability to increase HDL cholesterol while lowering LDL. When taking fish oil supplements, always take capsules as opposed to the liquid form, which quickly goes rancid--even in the refrigerator.
Research has shown that taking a Fish Oil and Essential Fatty Acid supplement, one needs to consume a level of at least 2700mg EPA and 1300 mg DHA per day to achieve the ideal benefits. This may equal 5-20 capsules per day depending on the brand of oils you get… check the labeled dosage! For example, GNC brand “Triple Strength Fish Oil” or Twinlab’s “Mega Twin EPA Fish Oil” supplements require only 5 capsules per day to supply 2700 mg EPA. Several other brands offer similarly concentrated fish oils.

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Note: for many reasons and the potential side effects, I do not recommend an ‘Aspirin a Day’ regimen. The same benefits could easily be accrued by consuming essential fats which have none of the same side effects, and so many more benefits. It is especially not advisable to consume an aspirin a day + fish oils, as the combined total “blood thinning”/anti-clotting effect becomes too great, and potentially very dangerous.

DRUG THERAPY:
Not the first resort… but the last resort

Most physicians would recommend drug therapy if your cholesterol is >270 mg/dl
Ideally, your total cholesterol should be less than 180 mg/dl and your…
HDL cholesterol levels should be greater than 40 mg/dl and
LDL cholesterol levels should be less than 100 mg/dl

Before drug therapy is considered, in addition to diet and exercise as explained, you may consider trying to lower your cholesterol over a 6 month trial period by adding these supplements…

Gum Guggul - 75-100 mg/day can produce a cholesterol reduction of 14%
to 27% in 4-12 weeks, in addition to a 22% to 30% drop in blood
triglyceride levels, in patients with hypercholesterolemia and/or
hypertriglyceridemia.

Policosanol - 5-10 mg / day can decrease your LDL cholesterol between
17% and 26%, and raise HDL levels up to 29% -- better than
Statins which don’t raise HDL’s at all.

Good commercial formulas containing both Gum Guggul and Policosanol are:

(1) “ChoLESStat” by MRM (Dosage: 2 per day) or
(2) “Cholesterol Support” by Now Foods (Dosage: 3 per day) or
(3) “Cholestaysis” which is double the price, but not better - available on the web

NOTE: Niacin also has documented effects for improving cholesterol profile, but only when taken in doses that are far higher than its RDA, in the range of 1,000 mg to 4,000 mg (1 to 4 grams) per day. Liver injury is a significant possibility when niacin is used in this way, so I don’t recommend taking it at such high dosage levels... 25 to 100 mg per day is fine.

If these dietary changes, supplements, and exercise do not adequately lower your cholesterol, then drug therapy should be finally considered. The initial course of therapy should start with a “Bile Acid Sequestering Drug” (e.g. Cholestyrimine, Cholestipol) etc.-- these have fewer side effects. Only in the event of failure with this course of therapy should one lastly consider Statin Drugs; however, many doctors will prescribe them first. To learn more about their many dangerous side effects, in addition to their less than adequate effectiveness for improving your overall health picture, please request more information and the handout: “What you may not know about Statin Drugs.”