New research has shown that vitamin B 12 deficiency promotes brain atrophy (shrinkage) and impairs cognitive function, potentially leading to dementia.
Vitamin B 12 deficiency is quite common, particularly in older people and people with digestive or immune system problems or vegetarians. B 12 is mainly found in animal foods such as seafood, poultry, red meat, eggs and dairy products. Some vegetarian foods are fortified with vitamin B 12, such as breakfast cereals. Its presence in mushrooms and yeast is controversial. Symptoms of vitamin B 12 deficiency include fatigue, pale skin, depression, anaemia, poor appetite, a sore tongue and tingling in the arms or legs. These are not uncommon symptoms.
What causes vitamin B 12 deficiency?
It is not easy to absorb B 12 through food; you really need good digestion to achieve the task. You need good levels of stomach acid and your stomach must also produce adequate levels of a substance called intrinsic factor. This is vital for proper absorption. People with the autoimmune disease pernicious anaemia cannot make intrinsic factor in their stomach and therefore they must receive B 12 injections. People with other autoimmune diseases also commonly do not absorb B 12 well and they must be tested for deficiency.
B 12 deficiency is extremely common in people over the age of 60, largely because the ability of our stomach to secrete hydrochloric acid declines with age. Many older people take medication that blocks stomach acid and this is a huge problem. Acid blocking drugs reduce your ability to absorb all nutrients from food and it has been known for some time that they increase the risk of dementia. Anyone with poor digestion, bloating, irritable bowel syndrome or celiac disease may be B 12 deficient and should be tested. Metformin is the most commonly used drug for type 2 diabetes and it causes B 12 deficiency. This is bad news for diabetics, who are already at increased risk of dementia due to high blood sugar.
Testing for vitamin B 12 deficiency
Your doctor can order a blood test for vitamin B 12 and this is useful. However, it is more effective to get a blood test for a substance called homocysteine. This is a type of protein found in the bloodstream that is a more reliable indicator of how well your body absorbs and utilises vitamin B 12. It’s also an indicator of your B 6 and folate levels. You want your homocystein level to be as low as possible.
What did the research show?
A study published in the journal Neurology compared markers of B 12 deficiency with brain MRI scans (to measure brain shrinkage) as well as neuro-psychological tests to measure brain function. The study lasted five years. Researchers discovered that low levels of vitamin B 12 were associated with brain shrinkage as well as poorer memory and cognitive function. Interestingly it was the blood homocysteine level that predicted these symptoms, rather than blood B 12 level.
How to correct B 12 deficiency
If, despite eating animal foods regularly, your B 12 levels are too low and/or homocysteine is too high, you need to take a B 12 supplement. Tablets usually aren’t very effective because they don’t overcome the problems of low stomach acid and low levels of intrinsic factor. Sublingual (under the tongue) supplements exist, as well as injections. It is certainly worthwhile making sure you obtain adequate levels of vitamin B 12; your brain will thank you for it.
Tangney CC, Aggarwal NT, Li H, Wilson RS, DeCarli C, Evans DA, Morris MC (2011) Vitamin B12, cognition, and brain MRI measures - A cross-sectional examination. Neurology 77:1276-1282
Read more!
Friday, September 30, 2011
Wednesday, September 21, 2011
Would you recognise the symptoms of a heart attack?
Heart attacks are one of the leading causes of death in western nations (along with cancer); we hear about heart attacks in the media regularly but do you actually know the symptoms? Most people think of chest pain when they think of heart attacks, but there is a lot more to the story. Most people experience other symptoms before they get any chest pain, and some people don’t get chest pain at all. Furthermore, the symptoms of a heart attack are usually quite different between men and women.
We’ll start with the symptoms of a heart attack in men. The vast majority of men experience chest pain and a heart burn sensation in their chest, along with shortness of breath. However, they may have experienced the following symptoms one or two days before the heart attack:
--Extreme fatigue. The type of fatigue where you think you are coming down with the flu.
--Feeling lightheaded.
--Being in a very bad mood.
--Nausea, which may or may not lead to vomiting.
--An infection like the flu or a bad cold sometimes precedes a heart attack. If you are at the tail end of such an infection, you are at higher risk of having a heart attack (provided you also have other risk factors).
--Pain in the neck or upper arm. This type of pain is often mistaken for a muscle strain.
Some people get such mild symptoms, they had no idea they actually had a heart attack.
Symptoms of a heart attack in women
Studies have shown that only around 30 percent of women who have had a heart attack experienced chest pain. The most common symptoms are unusual fatigue, sleep disturbance and shortness of breath. If women do experience an uncomfortable sensation in their chest, it is usually far milder than in men. It is important to keep these symptoms in mind because far more women die of heart attacks than from breast cancer. Most women are continually reminded to be vigilant about breast cancer detection, and are very scared of the disease, yet heart attacks are a much greater cause of death.
We will all die of something one day, but far too many people die far too young from heart attacks. It is important to take good care of your heart and blood vessels, as you want them to be healthy as long as possible. Most heart disease prevention in the media focuses on cholesterol; however cholesterol is a minor player in the equation. Yes you should know what your cholesterol level is, but there are several other things you should have tested; these include your blood pressure, fasting glucose, fasting insulin, C reactive protein and homocysteine levels. You can read all about heart attack prevention in our book Cholesterol the Real Truth.
Read more!
We’ll start with the symptoms of a heart attack in men. The vast majority of men experience chest pain and a heart burn sensation in their chest, along with shortness of breath. However, they may have experienced the following symptoms one or two days before the heart attack:
--Extreme fatigue. The type of fatigue where you think you are coming down with the flu.
--Feeling lightheaded.
--Being in a very bad mood.
--Nausea, which may or may not lead to vomiting.
--An infection like the flu or a bad cold sometimes precedes a heart attack. If you are at the tail end of such an infection, you are at higher risk of having a heart attack (provided you also have other risk factors).
--Pain in the neck or upper arm. This type of pain is often mistaken for a muscle strain.
Some people get such mild symptoms, they had no idea they actually had a heart attack.
Symptoms of a heart attack in women
Studies have shown that only around 30 percent of women who have had a heart attack experienced chest pain. The most common symptoms are unusual fatigue, sleep disturbance and shortness of breath. If women do experience an uncomfortable sensation in their chest, it is usually far milder than in men. It is important to keep these symptoms in mind because far more women die of heart attacks than from breast cancer. Most women are continually reminded to be vigilant about breast cancer detection, and are very scared of the disease, yet heart attacks are a much greater cause of death.
We will all die of something one day, but far too many people die far too young from heart attacks. It is important to take good care of your heart and blood vessels, as you want them to be healthy as long as possible. Most heart disease prevention in the media focuses on cholesterol; however cholesterol is a minor player in the equation. Yes you should know what your cholesterol level is, but there are several other things you should have tested; these include your blood pressure, fasting glucose, fasting insulin, C reactive protein and homocysteine levels. You can read all about heart attack prevention in our book Cholesterol the Real Truth.
Read more!
Thursday, September 15, 2011
Exercise helps prevent polyps growing in your bowel
Exercise helps to reduce your risk of bowel cancer; researchers have known that for some time. Now it has become clear that regular exercise helps to prevent polyps from growing in your colon. Polyps can be a forerunner to bowel cancer.
Bowel cancer is one of the most common forms of cancer in western societies and a great number of people die from it every day. Bowel cancer often spreads quickly because the lining of the intestines is so thin, therefore tumours tend to grow through it quite quickly. The liver is in very close proximity to the intestines, therefore tumours often spread there first. Earlier studies have shown that regular exercise can reduce the risk of colon cancer by up to 25 percent.
New research that analysed 20 former studies has focused on colon adenomas; these are precancerous polyps that get removed by a doctor during a colonoscopy or sigmoidoscopy. If these polyps are allowed to remain, there is a risk they will change into cancerous tumours. The research showed that regular physical activity was associated with a 16 percent reduction in the development of colon polyps and a 30 percent reduction in the risk of developing polyps that are large and advanced (and are likely to become cancerous).
According to one of the researchers, Dr Wolin, exercise reduces the risk of cancer because it:
• Boosts the immune system
• Reduces inflammation in the bowel
• Reduces insulin levels
Exercise really is potent medicine when it comes to protecting you against cancer.
How much exercise is enough? The study’s authors recommend at least half an hour of moderate exercise each day.
Other ways of reducing your risk of bowel cancer
• Make sure you have adequate blood levels of vitamin D. There is a strong relationship between vitamin D insufficiency and bowel cancer.
• Keep your blood insulin level low by reducing your intake of sugar, grains, cereals, carbohydrate rich foods and alcohol.
• Maintain regular bowel habits. You should be having a bowel movement at least once a day.
• Make sure you have plenty of good bugs in your intestines by taking a good quality probiotic.
• Take a selenium supplement. It is virtually impossible to get enough of this vital mineral through food. Selenium helps to protect your DNA from damage.
Source: Br J Cancer 2011;104:882-885
Read more!
Bowel cancer is one of the most common forms of cancer in western societies and a great number of people die from it every day. Bowel cancer often spreads quickly because the lining of the intestines is so thin, therefore tumours tend to grow through it quite quickly. The liver is in very close proximity to the intestines, therefore tumours often spread there first. Earlier studies have shown that regular exercise can reduce the risk of colon cancer by up to 25 percent.
New research that analysed 20 former studies has focused on colon adenomas; these are precancerous polyps that get removed by a doctor during a colonoscopy or sigmoidoscopy. If these polyps are allowed to remain, there is a risk they will change into cancerous tumours. The research showed that regular physical activity was associated with a 16 percent reduction in the development of colon polyps and a 30 percent reduction in the risk of developing polyps that are large and advanced (and are likely to become cancerous).
According to one of the researchers, Dr Wolin, exercise reduces the risk of cancer because it:
• Boosts the immune system
• Reduces inflammation in the bowel
• Reduces insulin levels
Exercise really is potent medicine when it comes to protecting you against cancer.
How much exercise is enough? The study’s authors recommend at least half an hour of moderate exercise each day.
Other ways of reducing your risk of bowel cancer
• Make sure you have adequate blood levels of vitamin D. There is a strong relationship between vitamin D insufficiency and bowel cancer.
• Keep your blood insulin level low by reducing your intake of sugar, grains, cereals, carbohydrate rich foods and alcohol.
• Maintain regular bowel habits. You should be having a bowel movement at least once a day.
• Make sure you have plenty of good bugs in your intestines by taking a good quality probiotic.
• Take a selenium supplement. It is virtually impossible to get enough of this vital mineral through food. Selenium helps to protect your DNA from damage.
Source: Br J Cancer 2011;104:882-885
Read more!
Tuesday, September 6, 2011
The truth about iodine
Many of our patients who have a thyroid condition are quite confused about iodine. They are not sure whether they should be taking it in supplement form or not, and are confused about what dose is best. I’ll try to clear up some of that confusion.
Iodine is a mineral that is critical for optimum health. Many people are iodine deficient; in fact that vast majority of the patients who come to our clinic are found to be iodine deficient after we give them a urinary spot iodine test. This is a handy test that your own doctor can order for you. Since October 2009, all bread in Australia (except organic bread) has to be fortified with iodine. This is an effort by the government to attempt to correct widespread iodine deficiency in this country. Many other parts of the world are also iodine deficient, including the USA and Europe.
Iodine is critical for healthy thyroid gland function because thyroid hormones are basically built from iodine molecules attached to the amino acid tyrosine. If you do not have enough iodine in your body, your thyroid gland will struggle to produce enough hormones. This places you at much greater risk of developing an enlarged thyroid gland (goiter) and thyroid nodules. Both of those conditions are frighteningly common.
Being iodine deficient can also make you feel very tired and sluggish. Losing weight is a lot more difficult if you don’t get enough iodine in your body. Iodine is critical for proper brain development in babies, therefore it is vital that pregnant and breast feeding women do not become deficient in this mineral. Some research has also shown that iodine deficiency increases the risk of hormonal disorders in women; specifically it can worsen estrogen dominance symptoms. Iodine deficiency increases the risk of breast cysts and painful breasts, as well as ovarian cysts.
It is difficult for most people to get enough iodine in their diet because not many foods provide significant quantities. Most iodine in the world is found in the oceans; therefore seafood is the richest source. Unfortunately most seafood available these days is farmed and therefore is a poor source of iodine. Seaweed is rich in iodine but not many people eat it regularly. Iodised salt is the other reliable source of iodine, but you’d have to consume quite large quantities of it regularly.
The fact is most women need to take an iodine supplement. Thyroid conditions are far more common in women than men, and breast and ovarian cysts are also increasingly common. Some doctors tell their thyroid patients to avoid iodine supplements. I strongly disagree. Iodine is important but it should be taken in the correct dose. Some of our patients take very high doses of iodine and this can suppress the thyroid gland and produce symptoms of hypothyroidism. We also see patients who take large doses of iodine and develop temporary hyperthyroidism. If you have been iodine deficient for some time (and most of you have), it is important to start with a small dose of iodine and gradually increase it if needed. Generally we recommend taking between 150 and 400 micrograms of iodine per day if a urine test has shown you to be deficient.
Iodine supplements are not the main solution for most thyroid problems. Most thyroid conditions are caused by autoimmune disease, and the underlying immune dysfunction must be addressed if you want to help your thyroid. People with an over active thyroid (hyperthyroidism) should not take iodine supplements while their thyroid is over active because it makes treatment of this condition more difficult.
Do you have any questions about iodine or the thyroid gland?
Read more!
Iodine is a mineral that is critical for optimum health. Many people are iodine deficient; in fact that vast majority of the patients who come to our clinic are found to be iodine deficient after we give them a urinary spot iodine test. This is a handy test that your own doctor can order for you. Since October 2009, all bread in Australia (except organic bread) has to be fortified with iodine. This is an effort by the government to attempt to correct widespread iodine deficiency in this country. Many other parts of the world are also iodine deficient, including the USA and Europe.
Iodine is critical for healthy thyroid gland function because thyroid hormones are basically built from iodine molecules attached to the amino acid tyrosine. If you do not have enough iodine in your body, your thyroid gland will struggle to produce enough hormones. This places you at much greater risk of developing an enlarged thyroid gland (goiter) and thyroid nodules. Both of those conditions are frighteningly common.
Being iodine deficient can also make you feel very tired and sluggish. Losing weight is a lot more difficult if you don’t get enough iodine in your body. Iodine is critical for proper brain development in babies, therefore it is vital that pregnant and breast feeding women do not become deficient in this mineral. Some research has also shown that iodine deficiency increases the risk of hormonal disorders in women; specifically it can worsen estrogen dominance symptoms. Iodine deficiency increases the risk of breast cysts and painful breasts, as well as ovarian cysts.
It is difficult for most people to get enough iodine in their diet because not many foods provide significant quantities. Most iodine in the world is found in the oceans; therefore seafood is the richest source. Unfortunately most seafood available these days is farmed and therefore is a poor source of iodine. Seaweed is rich in iodine but not many people eat it regularly. Iodised salt is the other reliable source of iodine, but you’d have to consume quite large quantities of it regularly.
The fact is most women need to take an iodine supplement. Thyroid conditions are far more common in women than men, and breast and ovarian cysts are also increasingly common. Some doctors tell their thyroid patients to avoid iodine supplements. I strongly disagree. Iodine is important but it should be taken in the correct dose. Some of our patients take very high doses of iodine and this can suppress the thyroid gland and produce symptoms of hypothyroidism. We also see patients who take large doses of iodine and develop temporary hyperthyroidism. If you have been iodine deficient for some time (and most of you have), it is important to start with a small dose of iodine and gradually increase it if needed. Generally we recommend taking between 150 and 400 micrograms of iodine per day if a urine test has shown you to be deficient.
Iodine supplements are not the main solution for most thyroid problems. Most thyroid conditions are caused by autoimmune disease, and the underlying immune dysfunction must be addressed if you want to help your thyroid. People with an over active thyroid (hyperthyroidism) should not take iodine supplements while their thyroid is over active because it makes treatment of this condition more difficult.
Do you have any questions about iodine or the thyroid gland?
Read more!
Subscribe to:
Posts (Atom)
