Tag Archives: heart disease

Health News You Need To Know: August 6, 2018

1. Smaller plates don’t make you eat less when you’re hungry

Want to eat less? Eat on smaller plates. This popular theory for reducing portion sizes has officially been debunked. A new study out of the University of Negev found that when people are hungry they perceive portion sizes to be the same whether on a large plate or a small plate. (Science Daily)

2. Ginger – a natural breath freshener

A study out of the Technical University of Munich found a compound in ginger, 6-gingerol, to be effective at breaking down sulfur-containing substances in the mouth that cause bad breath. (Science Daily)

3. Caffeine not an effective appetite suppressant

Many popular diet supplements include caffeine in them, claiming it can help to suppress appetite. However, a new study featured in the Journal of the Academy of Nutrition and Dietetics found that caffeine in the morning reduced food intake at breakfast by 10%, but did not impact food intake the rest of the day or impact participants perception of appetite levels. (Science Daily)

4. A new drug derived from chili peppers shown to cause long-term weight loss in animal trials

A new drug derived from capsaicin, the active compound in chili peppers that gives it its spicy flavor, has been shown to create “marked improvements in blood sugar and cholesterol levels, insulin response, and symptoms of fatty liver disease in mice,” and reverse the damaging effects of a high fat diet. Here’s to adding some hot sauce to your eggs! (Science Daily)

5. Increased dementia risk for older African Americans taking Metformin

New research presented at the 2018 Alzheimer’s Association International Conference tracked the dementia risk for a group of 953 African Americans – average age 75 – from 1992-2011. Of those participants, 150 were taking Metformin and 87 of those people developed dementia. (Neurology Advisor)

6. Breaking records at 81 years old

At 81 years old, Jeanne Deprano is not only breaking records in running and rowing, she is also breaking stereotypes of healthy aging, showing that with the right mindset and the right training, you can stay healthy and fit at any age! (CNN)

7. Aspirin won’t help to prevent heart attacks if you’re over a certain weight

Aspirin has been shown to help prevent heart attacks and stroke, however, a new study published in The Lancet, showed that the benefits only existed for people 110-154lbs. For people over 154lbs, there was little to no benefit. (Healthline)

The Scary Health Impacts Of Prolonged Sitting

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

**Is sitting really that bad for you?**

A 2015 study in the Annals of American Medicine found that over 50% of the average person’s waking hours are spent sitting, watching TV, commuting, working on the computer or some other sedentary activity. Other studies have said as much as 70% of the average adult’s waking hours are spend sitting. This amounts to 13 hours of a 16 hour waking day.

The Annals study examined 13 previous studies of sitting time and physical activity levels and found that those people who sat for more than 8 hours a days with no physical activity had a just as high of a risk of dying as people who were obese or smoked.

Another study conducted by Reasons for Geographic and Racial Differences in Stroke (REGARDS), observed 7,985 black and white adults, 45 years or older over the course of 4 years and found that those who sat for 13 hours a day had a 200% greater risk of death compared to those who sat for 11 hours a day. In addition, those participants who sat for less than 30 minutes at a time had a 55% lower risk of death compared to others who sat for more than 30 minutes at a time.

Research has continuously linked sitting for long periods of time with many serious health conditions including obesity, type 2 diabetes, cancer, high blood pressure, increased waist circumference, high cholesterol levels, heart disease, dementia and death.

There are some studies that show at least 60 minutes of moderately intense exercise a day can counteract the negative effects of sitting but there are other studies that say daily exercise can’t diminish the negative effects of sitting for prolonged periods of time.

However, some research reveals that people who sit for less than 30 minutes at a time have the lowest risk of early death.

Why do we sit so much?

Researchers in a 2010 MayoClinic article shared, “From an evolutionary perspective, humans were designed to move—to locomote and engage in all manner of manual labor throughout the day. This was essential to our survival as a species. The recent shift from a physically demanding life to one with few physical challenges has been sudden, occurring during a tiny fraction of human existence.”

Humans are not designed to sit for as long as we do, yet the demands of our every day lives make it really difficult – working long hours at a desk, driving the kid’s to soccer practice, meeting friends for a movie or dinner, flying across the country for another wedding or business meeting…

Even though we know that sitting and low physical activity have negative implications on our health, there is limited research into exactly how they affect the body.

What does sitting do to the body?

Sitting utilizes fewer skeletal muscle contractions which may result in less metabolization of triglycerides, blood glucose and glucose-stimulated insulin secretion. Remember, physical activity requires energy and the body will burn up fat and carbs in the form of glucose and triglycerides to support your activities.

This negative impact on sugar and fat metabolism has been linked to a myriad of serious health conditions as noted above. That’s why at PHASE IV, we specialize in programs that are designed to boost your metabolism and fat burning potential. To learn more contact us here.

However, taking regular breaks from sitting or lying down during waking hours has been shown to have a positive effect on waist circumference, body mass index, triglyceride levels and 2-hour glucose levels.

What can you do?

The current guidelines from the US Centers for Disease Control and Prevention recommend that adults get 150 minutes of moderate-intensity aerobic exercise every week. That’s about 30 minutes a day, 5 days a week. This is in addition to two or more strength training workouts each week.

Based on the findings of these studies, researchers also say to make sure to take a break every 30 minutes you’re sitting to get up and walk briskly or stretch.

What this comes down to is that while regular daily aerobic and strength training are important parts of getting and staying healthy, being active throughout the day is even more important.

Here are some other ways you can get more active throughout the day:

Use a standing desk
Take stretching breaks every half hour
Workout or walk during your lunch break
Have walking meetings instead of meetings in a conference room
Take the stairs instead of the escalator or elevator
Park farther away from your destination
Stand up, stretch or do some light physical activity during commercials while watching TV
Go for a hike with friends instead of do the bar or movies

Interested in learning more about our Metabolic, Strength and Nutrition training programs? We work with people of all ages, fitness levels and professions, and make getting healthy enjoyable, rewarding and fit seamlessly your lifestyle. Call us at (310) 582-8212 to schedule a complimentary consultation today.

Health News You Need To Know: July 2, 2018

1. Mild sleep problems linked to elevated blood pressure and risk for heart disease

A new study shows that even mild sleep issues, such as trouble falling asleep and waking up in the middle of the night can not only cause elevated blood pressure but also vascular endothelial inflammation, which contributes to heart disease. These findings were even true for women sleeping up to 9 hours a night, which shows that quality of sleep may be just as if not more important than quantity. (Forbes)

2. A high-fat high-sugar diet linked to Alzheimer’s Disease

A new study published in the journal Physiological Reports revealed that a high fat, high sugar diet fed to mice increased insulin resistance, cellular stress, inflammation parts of the hippocampus which is believed to play a role in Alzheimer’s Disease. (Newsweek)

3. A single instance of heading a soccer ball may cause cognitive decline in youth

A new study presented last month at the annual convention of the American College of Sports Medicine presented a study showing memory and information processing decline in kids who head a soccer ball just one time. (NYT)

4. Stress disorders such as PTSD tied to autoimmune conditions

Stress reduction is on most medical and health professional’s prescriptions these days and for good reason. A 10-year study of over 100,000 people with severe stress conditions, has found that those with a stress-related disorder “were 36 percent more likely to have an autoimmune disease, and 29 percent more likely than their unstressed siblings. People with a PTSD diagnosis were at especially high risk — they were 46 percent more likely to develop an autoimmune illness.” (NYT)

5. Why alcohol is not a good choice after a workout

Not only is alcohol a diuretic which promotes fluid loss and further dehydration after a workout, but it interferes with all aspects of post-exercise recovery. It slows down muscle recovery, opens up blood vessels that can cause swelling at injury sites, can lead to eating less nutritious food and slows down the restoration of energy stores in the muscles. (The Conversation)

6. One night of heavy drinking could permanently alter the gene responsible for sleep

Researchers from the University of Columbia-Missouri studied the effects of binge drinking on mice and found that just one night of heavy drinking altered the gene responsible for sleep, causing sleep disturbances. The study also showed a significant increase in non-rapid eye movement sleep and a lack of increase in the sleep-promoting chemical adenosine. (Science Daily)

7. Overload training may not improve physical performance as originally thought

A new study out of the University of Guelph reported that athletes who followed a regular training regimen without overload training experienced greater improvements in physical performance than those that utilized overload training. This study was conducted over three weeks and involved recreational triathletes and cyclists. (Science Daily)

Health News You Need To Know: July 9, 2018

1. New study shows how running provides similar benefits as mindfulness meditation

Several new studies have shown that 30 minutes of moderately intense running improves focus, memory, cognitive skills and reduces mental chatter and distracted thinking that has been linked to clinical depression. These studies may support the idea that running is a “form of moving mindfulness meditation” but there is new science showing exactly what running does to the brain. (The Guardian)

2. There may be another reason red meat is bad for the heart

Saturated fat from red meat has long been linked to heart disease. However, a recent study out of the National Heart, Lung and Blood Institute (NIH) has found that an allergen in red meat may contribute to the buildup of plaque in the arteries of the heart. (Science Daily)

3. The first study to show the weight loss benefits of 16:8 intermittent fasting

A study out of the University of Illinois at Chicago studied the effects of the 16:8 intermittent fasting diet on obese individuals and found that compared to a similar diet, participants consumed 350 fewer calories than the control group, lost weight and had improvements in blood pressure. (Science Daily)

4. Lentils reduce blood glucose levels

Replacing rice or potatoes with lentils has been shown to reduce blood glucose levels by as much as 20 percent. The new study reports that lentils improve the body’s response to carbohydrates by slowing down digestion and the release of sugar into the bloodstream. (Science Daily)

5. Dental issues? Too much exercise may be the cause.

A new study published by the Community Dentistry and Oral Epidemiology by UCL Eastman Dental Institute studied the oral health of 11 Olympic and professional level athletes. The study revealed significantly higher levels of ill oral health amongst the athletes versus the general population. (UCL)

6. The link between sodium intake and mortality has been confirmed

Many researchers have contested the link between high blood pressure and heart disease, however a new study showed a direct link between high sodium intake and increased mortality. (Science Daily)

7. Teens who get less sleep may be at higher risk for heart disease

A recent study published in the journal Pediatrics studied the sleep behaviors of 829 kids between the ages of 12 and 19. They found that those that slept less had a higher “metabolic risk” score, which puts them at a higher risk for “belly fat, high blood pressure, and abnormal blood lipids, as well as insulin resistance, something that increases the risk of diabetes.” (Harvard Health)

Health News You Need To Know: June 18, 2018

1. Loneliness may increase the risk of cardiovascular disease

Research shows that feelings of loneliness can increase a person’s risk of cardiovascular disease two fold, as well as anxiety and depression.”“Loneliness is a strong predictor of premature death, worse mental health, and lower quality of life in patients with cardiovascular disease, and a much stronger predictor than living alone, in both men and women.” (Newsweek)

2. If your waist circumference is more than this, you may be at risk for heart disease, cancer and dementia

Visceral fat, which exists deep in the belly and around the internal organs is extremely dangerous and has been linked to serious diseases, such as heart disease, cancer and dementia. Experts say that if your waist measures 35 inches or more for women or 40 inches or more for men, there is reason for concern. (NYT)

3. Weight training (not just aerobic exercise) may help to prevent depression

Previous research has shown the benefits of aerobic exercise on depression, but a new study published in May in JAMA Psychiatry found that resistance training “consistently reduced the symptoms of depression, whether someone was formally depressed at the start of the study or not.” (NYT)

4. Is that muscle pain or rhabdomyolysis?

Sore muscles the day or two after an intense workout, also known as DOMS (Delayed Onset Muscle Soreness) is fairly common, however, if the pain continues to get worse and is met with stiffness and swelling, it may be time to see a doctor. (Popular Science)

5. Can you really achieve ketosis and is it safe?

The Ketogenic diet was created to treat epilepsy in children, not as a weight loss strategy, and was always supposed to be monitored by a physician or nutritionist. It’s far easier to get a child into ketosis than an adult and many people aren’t aware of the consequences of eating high fat, low carb/protein diets that can make your blood more acidic and increase your cholesterol levels. (Popular Science)

6. Resistance training can ease fibromyalgia symptoms

Fibromyalgia is characterized by widespread muscle pain, increased pain sensitivity, fatigue and reduced physical capacity. Typically resistance training and fibromyalgia aren’t seen as a good fit due to these symptoms However, recent research out of the Sahlgrenska Academy in Sweden has shown that a specific progression of resistance training resulted in reduced pain, increased muscle strength, better pain tolerance, better health-related quality of life and less limitation of activities. (Science Daily)

7. Which is more important for better health – exercise or standing?

A new study published in Scientific Reports analyzed the physical activity of 61 adults and found that both exercise and standing/walking had different effects on the body’s metabolism, insulin response and endothelial activity. Although a small study, the findings show that exercise alone may not provide the optimal health benefits most people are looking for. (NYT)

Health News You Need To Know: June 12, 2018

1. This malfunction in your fat cells may lead to weight gain

A study out of the University of Copenhagen has discovered the vital role that a fat molecule plays in weight loss. Large amounts of cardiolipin, which is produced in fat cell’s mitochondria, resulted in more calorie burning. (EurekaAlert)

2. This type of protein may lead to serious health conditions including cancer, kidney failure and Type 2 diabetes.

A recent study out of The University of Eastern Finland found that high protein diets, which include high amounts of red and processed meats resulted in a 49% greater risk of heart failure. (The Guardian)

3. This common ingredient in toothpaste and all kinds of household products may be destroying your gut

A new study published in Science Translation Medicine found a link between triclosan and incidences of colitis and colon cancer. In the study, it appeared that triclosan reduced the diversity of bacteria in the gut of mice, which in turn caused an inflammatory response. (PopSci)

4. How to workout when you’re sick

Working out can help boost your immune system, but when you’re sick, should you still exercise? Read on to discover what types of exercise can support your recovery and what types can increase your risk of getting sick. (PopSci)

5. A new study shows a high incidence of sleep paralysis and hallucinations with student athletes

A recent study out out of the American Academy of Sleep Medicine found that a high number of student athletes experience sleep paralysis and dream-like hallucinations as they’re falling asleep or waking up. These same students also report high incidences of depression. (Science Daily)

6. What are adaptogens and can they benefit you?

Adaptogens are the new “superfood” and everything from smoothies to cookies to coffee are putting them in their recipes. Learn more about what they are and if they’re the right fit for you. (NYT)

7. The link between poor sleep, weight gain and diabetes

A recent study found that individuals who reported sleep issues, also reported having more food cravings in the evening and late night snacking habits. These same people also had higher risks of gaining weight and developing diabetes. (Medical News Today)

8. Insulin resistance may be the cause of Alzheimer’s Disease

New research is showing that people with Alzhemer’s Disease also show ineffectiveness of insulin growth factor, which may mean that diabetes medications can help to treat this complicated disease. (The Conversation)

Insulin’s Role in Heart Disease

By Tina Paymaster, PHASE IV Functional Nutrition & Heath Specialist

As a recap from last week’s article, The Cholesterol-Heart Disease Myth, we discussed the role that cholesterol plays in the body.

Cholesterol is necessary for proper cell functioning.

VLDL, the precursor to LDL contains triglycerides. It helps to move triglycerides form the liver into the cells where it is burned for energy. What isn’t used is stored as fat. Triglycerides levels rise due to excess sugar consumption, not fat.

Once the triglycerides are dropped off, the VLDL becomes LDL, or low-density lipoprotein, otherwise, knows as “bad cholesterol.”

HDL, known as “good cholesterol” helps to keep LDL in check by protecting it against oxidation, and also supports the transportation of triglycerides in and out of VLDL.

What about insulin?

Leading researchers are now saying insulin, not cholesterol, is the leading culprit in heart disease.

Insulin is the master hormone of the body. Approximately 30 trillion cells in the body respond to insulin’s signals, so it’s quite important that the pancreas, which secretes insulin is working properly.

Carbohydrates that get broken down into glucose are the main stimulant that signals the pancreas to release insulin. The insulin pushes the glucose to the cells and liver. Most foods contain glucose. Fructose on the other hand is typically found in white sugar and high fructose corn syrup. Fructose goes straight to the liver for processing and too much will eventually make you liver and body insulin resistant.

In the early 1900s, the average American consumed a mere 15g of fructose a day, mostly from fruits and vegetables. Today, that number has quadrupled and most of it comes from refined sugars in cereal, soda, fruit drinks, desserts and other sugary foods and beverages.

Other factors that also contribute to insulin resistance include genetics, sedentary lifestyle, low sleep, low Vitamin D, low Vitamin K2, low Vitamin C, love Omega-3, high Omega-6, smoking, drinking and environmental pollutants.

Another important point to note is that the liver uses fructose to create fat through a process called lipogenesis. This combined with insulin resistance eventually leads to non-alcoholic fatty liver disease as fat builds up in the liver.

The breakdown of fructose in the liver can also lead to insulin resistance, high blood glucose, high blood pressure, and high visceral fat, which is the dangerous fat found the mid-section.

All of these factors lead to a rise in LDL cholesterol and oxidized LDL. None of these factors are beneficial for the heart.

An 2010 article in The New England Journal of Medicine found that those people with NAFLD were more likely to have plaque filled arteries and develop heart disease than people without the condition. Another study from the Framingham Heart Study has linked NAFLD with metabolic syndrome, which is strongly associated with heart disease.

Root Cause…

So as modern medicine continues to treat heart disease by simply looking at cholesterol levels and prescribing statins, there is a very important piece to the puzzle that is being ignored.

To bring the body back into balance, you need to identify the root cause and heal at that level, which may just be insulin resistance and elevated blood sugar.

So here are some diet and lifestyle tips that will help you reach optimal health and reduce your risk of getting a heart attack or stroke.

Reduce fructose from refined sugar sources such as white sugar, high fructose corn syrup often found in soda, iced tea beverages, pastries and other sweet foods.
Reduce net carbs and replace those calories with healthy fat vs protein
Heart-healthy sources of fat include avocado, avocado oil, olive oil, nuts, nut butters, seeds
Increase Omega-3 through fish oil supplementation or Wild Alaskan Salmon, sardines, anchovies.
Reduce Omega-6 consumption from fried foods and vegetable oils.
Optimize Vitamin D levels through 15 minutes a day of sun exposure or supplementation (speak to your healthcare practitioner to get levels checked)
programs designed to boost your metabolism and help you burn more fat.)
Eat low GI vegetables at every meal and get most of your carbohydrates from here as opposed to breads and pastas.
Include a variety of dark leafy greens into your meals.
Include a moderate amount of gluten-free whole grain such as brown rice, wild rice, quinoa and amaranth into your diet.
Get 8 hours of sleep a night
Get regular daily exercise that is suitable for your body (schedule complimentary consultation with a PHASE IV Exercise Physiologist to learn about our personalized training

Want to know more? Speak to a PHASE IV Functional Nutritionist to discover what diet is best for you to reach optimal health and performance. Schedule your complimentary consultation today: 310-582-8212

Health News You Need To Know: June 4, 2018

1. New study shows eggs may reduce the risk of heart disease

A recent study from China which examined data on egg consumption from 461,213 who were all about 51 years old and found that those that ate about 1 egg a day had a lower risk of heart disease than those people that didn’t. (CNBC)

2. Waking up 20 minutes earlier could save your life

A recent study out of Cambridge University examined the commuting habits of 360,000 Brits and found that those that biked or walked to work were 30 percent less likely to suffer from a heart attack or stroke. “Choosing a morning stroll over your car could be saving your life, without you knowing it.” (NY Post)

3. Exercising one muscles on one side of the body may keep muscles on the other side fit

According to a new study published in the Journal of Applied Physiology, working out muscles on one side of your body can help to avoid muscle atrophy on the opposite side of the body. This mean if you break your left arm and can’t use it, working out your right arm could help to maintain muscle mass. (NYT)

4. How elite athletes improve performance as they age

In Jeff Bercovici’s new book, “Play On,” he discusses “the biggest mistakes most athletes make, how running can be good for the knees and why you might want to eat more gristle.” (NYT)

5. Too much time in front of screens linked to heart disease and cancer.

In the largest scale study to focus on the impacts of computer screens on health, 390,000 participants were analyzed for the amount of time they spent in front of the screen. What they found was that those people who had low fitness levels, had a 50% more chance of all-cause mortality and a higher risk of heart disease and cancer. (Technology Networks)

6. Abdominal fat decreases insulin sensitivity

An international research team has discovered a connection between the WISP1 protein found in abdominal fat and increased inflammation and insulin resistance. (Science Daily)

7. Early childhood obesity may be linked to decreased memory and cognitive skills

A new study out of Brown University found that children who are obese or on the cusp of obesity in the first two years of their life, had lower perceptual reasoning and working memory scores by the time they were four or five. (Science Daily)

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