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THIS ARCHIVE WILL CONTAIN SELECTED ARTICLES FROM PREVIOUS NEWSLETTERS


FATS: THE GOOD, THE BAD, AND THE UGLY!
DECEMBER 2005 NEWSLETTER

HORMONE REPLACEMENT THEARPY FOR WOMEN
 JANUARY 2006 NEWLETTER

TO AVOID NARROW COLUMNS OF NARRATIVE WHEN PRINTING ARTICLES FROM THIS ARCHIVE, IT IS BEST TO COPY AND PASTE THEM TO YOUR WORD PROCESSOR AND PRINT THEM FROM THERE.

NEWSLETTER: DECEMBER 2005

FATS: THE GOOD, THE BAD, AND THE UGLY!

 CHOLESTEROL:

        The best known fat is cholesterol which has the very important function of keeping the membranes of our cells functioning properly.  This function is so important that every cell in your body has the ability to synthesize cholesterol.  The liver, intestines, adrenal glands and sex glands also make cholesterol as necessary. All steroid hormones are made from cholesterol.  Vitamin D is, in part, synthesized from cholesterol.  Bile acids, secreted into the small intestine from the gall bladder, are made from cholesterol and play a vital role in the digestion of fats consumed in the diet.  Finally, cholesterol is secreted by the glands in the skin to protect the skin from dehydration.

        The dark side of cholesterol is that the so-called bad LDL and VLDL (low and very low density lipo protein) cholesterol can oxidize and create free radical activity causing damage to the walls of the arterial system.  One way to guard against such oxidation is to insure that you are consuming a large variety of anti-oxidant nutrients on a daily basis.  HDL (high density lipo protein), the so-called good cholesterol helps to remove LDL cholesterol by collecting it and returning it to the liver. Aerobic and resistive exercise is the best way to raise HDL levels.

        You can lower LDL cholesterol levels in the body by moving bile through the colon and out the stool.  Bile is basically a cholesterol waste product and failure to remove it can result in excess cholesterol circulating in the arterial system.  This excess cholesterol may end up as deposits in the arteries. Consuming thirty to forty grams of water soluble fiber per day will insure the elimination of cholesterol waste.  Oat bran, rice bran, apple pectin, flax fiber and psyllium are all examples of fibers that will facilitate this process.

        Many people are using prescription Statin drugs such as lovastatin, Lipitor and Mevacor to lower cholesterol levels. Statins lower cholesterol by inhibiting the enzyme HMG-CoA Reductase which catalyzes the production of cholesterol in the liver.  The mechanism by which Statin drugs lower cholesterol also inhibits the biosynthesis of CoQ10 in the liver.  CoQ10 is absolutely necessary for proper function of the heart. Some doctors have observed a marked increase in heart failure, among those using Statin drugs.  It even has a name, “Statin Cardiomyopathy.”  Anyone using Statins should take a COQ10 supplement.

        An extract of Red Yeast Rice, available in health food stores, contains similar compounds to that found in Statins.  Red yeast Rice extracts lower cholesterol levels by the same mechanism as Statins but because they are weaker, they don’t have the same impact on the liver or muscles that Statins tend to have.  Since Red Yeast Rice extracts interfere with COQ10 production just like Statins, users should supplement with COQ10.

        Cautionary note:  When Statins or Red Yeast Rice products are consumed in conjunction with Grapefruit juice, the blood concentration of their active ingredient Mevinolin is increased by up to 15-fold.  Such increases are dangerous.  Don’t drink grapefruit juice when taking these products.

        Another natural substance shown to lower cholesterol is Policosanol, a lipid alcohol derived from sugar cane wax.  A number of studies show this substance to effectively lower total cholesterol, raise HDL levels and guard against LDL oxidation.  This product is well tolerated and has no significant side effects.  Policosanol is available at Milk ‘N Honey along with Red Yeast Rice extracts.

        Since most of your cholesterol is made in the liver, the amount of cholesterol obtained from the diet has only  minimal bearing on your cholesterol levels. Remember, cholesterol is only found in animal products. Triglyceride fat is more of a factor in raising cholesterol levels in your body as excessive triglycerides tend to push the liver into producing more cholesterol.  Lowering your intake of animal products will  lower triglyceride fat.  All hydrogenated fats such as margarine should be eliminated from the diet.  Hydrogenated fats are man-made fats that create what are called trans fatty acids.  Trans fats are stickier than normal “cis” fats like found in butter. They encourage fatty deposits in the arteries, liver, and other body organs.  These fats also make your blood clotting platelets more sticky and therefore increase the risk of stroke and heart attack. Trans fats have been shown to raise blood levels of both cholesterol and triglycerides and in general create free radicals.  Trans fats also interfere with the action of what are called the essential fatty acids. 

 ESSENTIAL FATTY ACIDS:

        Of all the fats that you consume, the two essential fatty acids (EFA’s), linoleic (omega 6) and linolenic (omega3), are the most important to your health.  These fats must be obtained from the diet, as your body does not make them.  That’s why they are called essential fatty acids.  When ingested, the EFA’s go through a number of conversions which lead to the production of what are called prostaglandins.  These prostaglandins are hormone like substances that play a role in much of what goes on in the body.

        At levels above 12 to 15% of total calories, EFA’s increase the rate of metabolic reactions and thus facilitate more rapid burning of fat.  EFA’s are very involved in the energy making process and must be present in order for oxygen to transfer from the lungs to the blood plasma.  EFA’s actually hold oxygen in cell membranes and thus create a barrier to viruses and bacteria which cannot live in the presence of oxygen.  These acids form a structural part of all cell membranes and play a role in the recovery from muscle fatigue.  Essential fatty acids lead to reduction in inflammation, play a role in the regulation of cholesterol and blood sugar, immune response, calcium metabolism, nerve function and the list goes on and on.

        A lack of these acids in the diet can lead to multiple health problems. These problems include dermatitis, eczema, reproductive inefficiency, menstrual irregularities, atrophy of the adrenal and thyroid glands, elevated cholesterol levels, arthritis, low energy, and neurological problems, to name just a few.

        Since EFA’s are very sensitive to heat and can easily rancidify, they are generally removed in the processing of foods.  If you’re eating the standard American diet of packaged, canned and boxed food, the chances are you are deficient in the EFA’s, especially the omega 3 linolenic acid.  Good sources of both EFA’s are flax seed, soybeans, pumpkin seeds, walnuts, and most dark green leafy vegetables.  In the body, omega 3 EFA linolenic acid converts to the fatty acids EPA (eicosapentaenoate acid) and DHA (docosahexaenoic acid).  Omega 6 linoleic acid converts to GLA (gamma-linolenic acid).  These conversion fatty acids are important to all aspects of our health.  As we get older or become diabetic, our bodies do not efficiently convert omega 3 linolenic acid to EPA and DHA.  Fortunately, you can obtain EPA and DHA direct from the diet by eating fish such as salmon, sardines, cod and herring.  Taking a fish oil supplement will insure a steady intake of these important omega 3 fatty acids.  

        It is sometimes asked whether one should supplement with a fish oil or flax oil.  Flax oil will provide the body with the two essential fatty acids linoleic and linolenic.  Fish oil will provide EPA and DHA.  Both these oils have advantages. 

 FLAX OIL:

        In addition to providing the two essential fatty acids, flax contains lignans which are a group of phytochemicals (plant chemicals) that are similar to dietary Fiber but do not act as fiber in the body.  Research shows lignans to be protective against breast, colon and prostate cancer and block Estrogen Receptors within the body, thereby inhibiting the toxic effects of excessive Estrogens.  Flax Seeds are the highest dietary source of Plant Lignans (they contain 100 - 800 times the quantity of plant lignans compared to any other source of plant lignans).  The majority of the lignan component of flax seeds is located in the outer husk of the flax seed.  Flax seed oil is taken form the inner part of flax seeds and contains smaller quantities of lignans.  Good quality flax oil such as Barleans has added flax lignans to their oil to enhance this substance.  Using a ground up flax product (flax seed meal) such as Fortified Flax from Omega Life will provide EFA’s plus an abundance of lignans and fiber.  

        The American diet is very high in omega 6 fatty acids because of our consumption of products containing oils high in these acids.  Sources of omega 6 are the common vegetable oils extracted from corn, sunflower and safflower. An additional source of omega 6 is found in the meat we eat from animals raised on corn rather than green vegetation.  Typically, Americans have body tissue ratios of from 10:1 to 20:1 omega 6 over omega 3.  Such imbalances lead to a variety of health problems including excessive inflammation, hypertension and cancer.  Flax oil has a ratio of omega 3 to omega 6 of 4:1.  Therefore flax oil provides the much needed omega 3 without adding much additional omega 6.  Research indicates the presence of omega 3 linolenic acid in the body is protective against breast cancer independent of it being converted to EPA and DHA.  Therefore flax oil and flax meal is seen as a protective agent.

 FISH OIL:

        Fish oil provides EPA and DHA without your body having to make it from the essential linolenic acid.  Some fish oil will also provide some linolenic acid.  For diabetics and the elderly, fish oil will insure that the body is receiving EPA and DHA.  Flax oil or flax meal can also be taken along with fish oil as it will provide additional linolenic acid along with lignans. Taking flax meal as an adjunct to fish oil will provide the EFA’s, lignans and fiber all rolled up into one package.  

       Cod liver oil will provide EPA, DHA linolenic and vitamins A and D.  Cod liver oil is especially recommended in the winter months when we get little sun light to generate the manufacturer of Vitamin D in our bodies.  It is important that the cod liver oils be of high quality to insure against contaminants.  We recommend Carlson Cod Liver Oil, as well as their other fish oil products.  We also recommend the fish oil supplement Eskimo 3 from Enzymatic Therapy Company and a product called CoroMega.   All these products are of high quality and available at Milk ‘N Honey.

 COOKING OILS:

       Cooking oils, such as corn, safflower, sunflower and sesame are good sources of the omega 6 fatty acid linoleic, provided that this acid has not been destroyed in the processing of the oil. Because omega 6 is so prevalent in our diets, there seldom is a need to be concerned about not getting enough of this fatty acid.

        When using “cooking” oil, it’s best to buy a cold pressed, unrefined oil and then use it raw, like on salads, and sparingly in cooking.  The heating of oils alters the molecular structure of their fatty acids and creates trans fats.  Olive oil is excellent for cooking as it is more stable than other oils and won’t easily break down when heated. Butter and coconut oil are even more stable and won’t create trans fats even at high temperatures. The little cholesterol that you may ingest from using butter is insignificant when compared to the dangers of trans fats which are created when cooking with less stable oils.

        Coconut oil, in addition to being a very stable cooking oil, has been demonstrated to have a number of health benefits. Coconut Oil may inhibit or kill some species of detrimental bacteria due to its high content of medium-chain saturated fatty acids, especially lauric acid.  This oil has been shown to deactivate some types of viruses as well.  Some research has shown coconut oil to raise HDL cholesterol and lower LDL cholesterol.  Research has also shown coconut oil to reduce inflammation. Please note that some older clinical research which found Coconut Oil ineffective used hydrogenated coconut oil.  Only extra-virgin, unadulterated Coconut Oil should be used.  It is wise to eliminate all hydrogenated oils from your diet.

        We titled this article, Fats: The Good, The Bad, and The Ugly.  The only really ugly fats are the hydrogenated fats and fats that are mishandled resulting in the creation of trans fatty acids or rancidity. Such fats lead to free radical damage and a host of other health challenges.  Triglycerides, cholesterol, essential fatty acids and a host of other fats all have a positive role to play in our bodies.  The key is to maintain these fats in their proper balance.

NEWSLETTER: JANUARY 2006

Hormone Replacement Therapy

(What Should A Woman Do?)

 

       Hormone replacement therapy (HRT) had become a common recommendation for women entering menopause or having had hysterectomies. Because of such therapy increasing the risk for a variety of health problems, HRT has lost favor with both doctors and patients.  This being the case, what can women do to deal with the symptoms associated with menopause?

 

       The loss of normal estrogen activity in a women’s body can lead to bone loss, heart disease, hot flashes and a variety of other health problems and uncomfortable symptoms. Initially, medical doctors were prescribing only estrogen replacement as a way of dealing with these problems.  This approach, however, was found to increase the risk for uterine, cervical, and breast cancer.  Because of this, doctors began adding the hormone progesterone to the HRT mix as they came to realize that progesterone also plays an important role in the maintenance of bone density and acts as a counter balance to estrogen.  The body’s production of progesterone virtually stops after menopause whereas various body tissues continue to produce some estrogen.  Estrogen slows down bone loss while progesterone facilitates the growth of new bone.

 

       The problem that HRT presents is that the estrogens (Estradiol, Estrone, Estriol) and progesterone (progestin’s in their synthetic form) are synthesized in a way that results in a molecular structure different from what the body itself produces or what can be found in plant sources.  The result is that the body does not utilize these hormones in the same way as naturally produced hormones and thus the increased risk for cancer and other health problems.  What complicates the situation even more is the presence of what are called  zenoestrogens in the environment which are picked up by the body and add to the bodies overall pool of estrogen.  Zenoestrogens are estrogen like molecules found in a variety of chemical compounds such as synthetic fertilizers, herbicides and pesticides, household cleaning agents, etc.  These zenoestrogens fill estrogen receptor sites in the body and contribute to a condition called estrogen dominance.  When you add the consumption of estrogens found in dairy and meat products, along with birth control drugs, it becomes easy to understand that estrogen dominance is a growing problem and a problem that can lead to a variety of health problems including breast and uterine cancer.

 

        The Physicians’ Desk Reference provides a long list of negative side effects connected with HRT.  These include nausea, breast tenderness, depression, liver disorders, fluid retention, gallstones and blood clots to name just a few.  Several medical journals have reported studies that HRT can actually double a woman’s risk of breast cancer, Alzheimer’s disease and other forms of dementia.

 

       For the women who are concerned with the risks involved with hormone replacement therapy and yet want to protect against the loss of bone density and other health problems connected with loss of estrogen and progesterone, there are alternatives.

ISOFLAVONES:

 

        Soy beans have been shown to contain chemical compounds called isoflavones such as genistein and diadzein. Isoflavones act as phytoestrogens (phyto = plant) or weak forms of estrogen that will be picked up by estrogen receptor sites in the body.  If you are estrogen dominant, these phytoestrogens will compete for estrogen receptor sites and by filling some of them as weak estrogens, will help to lower overall estrogen levels.  On the other hand, if you are low in estrogen, these phyto-estrogens, by filling empty estrogen receptor sites, will increase total levels of estrogen. Phytoestrogens will therefore serve to balance estrogen levels in the body.  Other foods containing significant amounts of phytoestrogens are flaxseed, nuts, whole grains, apples, fennel, celery, parsley and alfalfa.

 

        Phytoestrogens have significant advantage over synthetic hormones as they do not cause the health risks associated with hormone replacement therapy.  It has been shown that women in cultures that have a high intake of foods containing phytoestrogens, do not experience anywhere near the level of menopausal systems and osteoporosis as is evident in cultures like in America where a processed and refined food diet is eaten which is very low in these important plant chemicals.  Isoflavones have also been shown to be a very positive dynamic in the prevention of breast cancer.  Recently a substance called ipriflavone has been synthesized from isoflavones which when taken as a supplement has been shown to dramatically improve bone mass.

 

       With the knowledge that phytoestrogens from isoflavones are a very real alternative to hormone replacement therapy,  it may be appropriate  to add soy-containing foods to the diet along with more whole grains, flax seed and other isoflavone containing foods.  Soy can be added by using tofu, soymilk, soy cheese, soy nuts (roasted soybeans), and any number of the many meat substitute products that are now available where soy is used. There also are available a variety of soy based supplements with standardized amounts of the isoflavones. We have a variety of these kinds of products at Milk ‘N Honey.

 

       Some research suggests that we should be careful as to how much we eat in the way of soy products.  Soy beans are high in phytic acid which will block the uptake of certain minerals in the intestinal tract. On the other hand, phytic acid has been shown to have an anti-tumor effect in the body.  Soy beans contain enzyme inhibitors which block the action of some protein digesting enzymes.  First soaking and then thoroughly cooking soybeans will greatly reduce the level of phytic acid and enzyme inhibitors. Fermentation of soy to produce products such as tofu will do the same.   Soy protein isolate (SPI) is a key ingredient in many soy based products.  Various chemicals along with high heat are used to isolate the protein from soy.  Unfortunately, high heat can denature some of the proteins in soy. 

 

       Lastly, it should be noted that while isoflavones in soy have been demonstrated to have a favorable effect on menopausal symptoms, some research indicates that they can lead to under active thyroid function. This research involved SPI and not specific menopause products where the isoflavones have been extracted from soy.  Soy containing infant formulas has come under fire because of their isoflavone content.  It is felt that such products provide too high a level of hormone like molecules to young children.   

 

       For those wishing to avoid soy based products but still deal with the problems associated with menopause, there are other products that have been shown to be effective.  The herb black cohosh provides a non-hormonal approach to relieving the symptoms of menopause.  Black cohosh appears to balance the chemical activity that goes on between various glands associated with estrogen production.  Black cohosh has demonstrated the ability to relieve hot flashes and mood swings.  Chaste berry extract promotes progesterone activity and provides relief of premenstrual pain. These herbs can be taken separately or in formulas.  One such product is AM/PM Menopause formula from Enzymatic Therapy Company.  This product contains black cohosh, chaste berry and other herbs that are effective in helping women through menopause.

 

       A product from a company called Himalaya USA provides excellent support to the menopause experience.  The product is called Menocare and contains a blend of herbs that have both phytoestrogens and phytoprogesterone. A recent study involving this product showed a 96.2 percent reduction in hot flashes and a 100 percent decrease in night sweating.  The key combination of herbs in this formula is ashwagandha, haritaki licorice and shatavari.

 

       Many of our customers at Milk ‘N Honey have obtained excellent results with a product called Pro-Fema. This product, from Pure Essence Labs, contains soy isoflavones but also contains black cohosh and a wide selection of other herbs and nutrients that provide a complete formula for promoting woman’s health during and after menopause.

 

ESTROGEN:

 

        As mentioned above, the term estrogen actually refers to three different hormones: Estrone, Estradiol and Estriol. All three undergo various conversions in the liver.  Estrone can convert into two forms.  One form becomes a very biologically active form which is associated with cancer development.  Its other form can actually inhibit the growth of malignant tumors. 

       A plant nutrient called diindolylmenthane (DIM), derived from cruciferous vegetables such as broccoli, cabbage and cauliflower, has been found to increase the form of Estrone that helps to prevent cancerous growth.  Research has shown that women that have a higher level of this protective type of Estrone have reduced breast cancer risk.  Eating more cruciferous vegetables will increase DIM levels in the body and contribute to greater protection from cancer.

       Men can also benefit from an increase in levels of DIM.  Men produce some estrogen and the same process goes on in men’s bodies, as in woman’s bodies, relative to how estrogen is metabolized.   For those wishing not to eat a lot of cruciferous vegetables, there is a product from Enzymatic Therapy Company called EstroBalance which will provide the body with an amply supply of DIM.  Another product from Enzymatic called PMS Symptom Free also contains DIM.   

 

       The three estrogens; Estriol, Estrone, and Estradiol occur at the approximate level of 90, 3 and 7 percent in the female body. The pharmaceutical Premarin (horse {equine} estrogens), which are derived from the urine of pregnant mares, consists of 75-80% Estrone, 6-15% Equilin and 5-19% Estradiol plus two additional equine estrogens.  Because of such a significant difference in the makeup of human estrogens and horse estrogens, many unwanted side effects have occurred using standard hormone replacement therapy.

 

       In response to this dilemma, the Solaray Company is marketing a product called Estro-3.  This product provides naturally occurring Estriol, Estrone and Estradiol identical in molecular structure to those same hormones produced in the human body.  Estro-3 is a proprietary blend of licorice root extract, pomegranate seed and hops that provides 1mg of Phytoestriol, 40mcg of Phytoestrone, and 20mcg of Phytoestradiol.  Phyto means plant derived.  These plant derived hormones are totally compatible with human physiology and won’t produce the negative side effects experienced with a product like Premarin.

 

NATURAL PROGESTERONE:

 

        Bone loss is a major concern for menopausal women.  Progesterone is important to the manufacture of new bone in the body.  Natural progesterone can be added to your hormone replacement program by using extracts from Wild Mexican Yam.  There are a number of topical creams available and when used on a regular basis will provide the body with natural progesterone which is absorbed through the skin and picked up by receptor sites in the body.  There are several companies marketing these creams. One very effective progesterone cream is Renewed Balance from AIM International.

 

       An important dietary consideration in reducing bone loss is to lower the consumption of foods containing the mineral phosphorous.  The body must maintain a three to one calcium to phosphorous ratio in the blood.  If it has to, the body will extract calcium from the bones in order to maintain this ratio. The American diet is very high in phosphorous. Animal protein is high in phosphorous.  Processed and refined foods tend to be high in phosphorous as many additives are phosphoric based compounds.  Soda waters are “phosphoric heaven.”   With all that phosphorous coming into the body, there is a constant struggle to maintain the proper calcium to phosphorous ratio in the blood.  Much bone loss can be traced to the body having to rob calcium from the bones to maintain this ratio.

 

       It has been observed that cultures with more whole food and plant based diets, and therefore less phosphorous, have much less osteoporosis than we Americans. Yet these cultures consume less calcium in their diets than we Americans. It’s interesting to note that Americans take more calcium supplements than any other culture in the world and yet have more osteoporosis than any other culture.  

 

        It should be obvious that our diets play a major role in preventing bone disease. It is recommended that a post-menopausal women take in 1500 mg’s of calcium per day.  In order to utilize calcium, Vitamin D must be present as well.  Additional minerals such as magnesium, boron and silica play a role in the production of bone tissue.  At Milk ‘N Honey we carry a variety of products that will help create and maintain bone health.