Type 2 Diabetes Associated with Increased Intake of Animal Foods.

The effects of diet and lifestyle on health are notoriously difficult to ascertain. In order to begin to tease out patterns, researchers measure many variables in order to account for confounding variables (ie, factors that also correlate to the thing being studied).

To further make research more difficult, huge numbers of people must be tracked in order to get enough data to make meaningful analyses.  The Health Professionals Follow-Up Study has followed 51,529 middle-aged (age 40–75 y at baseline) male health professionals. That’s more people than live in my hometown! Using data from the Health Professionals study, the researchers from Harvard University found a strong, positive association between a low carbohydrate diet high in animal protein and fat and incidence of type 2 diabetes.¹

The study used data from 40,475 participants who were free of type 2 diabetes, cardiovascular disease, or cancer at the time they entered the study. Every four years, the biannual questionnaire mailed to the participants included a section that assessed dietary habits. Based on the responses in the questionnaires over 20 years, the participant’s diets were scored on their carbohydrate, fat and protein content.  The study also measured differences in protein and fat sources - whether they were of vegetable or animal origin.

After accounting for variables such as smoking status, family history, and body mass index that might also be associated with incidence of type 2 diabetes, the scientists found an increased risk of type 2 diabetes with a low carbohydrate diet high in animal protein and fat. However, a low carbohydrate diet high in vegetable protein and fat was not associated with onset of type 2 diabetes.

¹Am J Clin Nutr 2011 93: 4 844-850

This week, I was planning to write about recent research that found a strong, positive correlation between a diet including animal proteins and type 2 diabetes.  The study "Low-carbohydrate diet scores and risk of type 2 diabetes in men" was published in the American Journal of Clinical Nutrition. As I was reading through the articles, though, I found a number of articles in the current volume of the journal that support (albeit indirectly) a whole-food, plant-based diet. Here''s a few of the articles I found:

• A high-fat diet impairs cardiac high-energy phosphate metabolism and cognitive function in healthy human subjects. The American journal of clinical nutrition Vol: 93 Issue: 4 ISSN: 0002-9165 Date: 04/2011 Pages: 844 - 850.
• This was a small study (n=16) of young males that compared a high fat diet (75 +/- 1% of calories) to a standard diet (23 +/- 1%). The researchers measured cardiac functions and cognitive functions. They found that the high fat diet decreased a major biomarker for cardiac function. They also found reduced cognitive abilities from the high fat diet. The real question to me is how did anyone manage to consume a diet with 75% of calories from fat...I can see why they had to use young males in the study.
• High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health: The American journal of clinical nutrition Vol: 93 Issue: 5 ISSN: 0002-9165 Date: 05/2011 Pages: 1062 - 1072
• This study followed 17 obese men and put them on both a high protein, moderate carbohydrate diet and a high protein, low carbohydrate for 4 weeks at a time. The researchers concluded: "After 4 wk, weight-loss diets that were high in protein but reduced in total carbohydrates and fiber resulted in a significant decrease in fecal cancer-protective metabolites and increased concentrations of hazardous metabolites."
• Diet, vegetarianism, and cataract risk: The American journal of clinical nutrition Vol: 93 Issue: 5 ISSN: 0002-9165 Date: 05/2011 Pages: 1128 - 1135
• I found this study one of the more interesting because they had a large sample size (n=27,670). The results they published: "There was a strong relation between cataract risk and diet group, with a progressive decrease in risk of cataract in high meat eaters to low meat eaters, fish eaters (participants who ate fish but not meat), vegetarians, and vegans."

The last study in the list is just part of the growing body of large-scale evidence supporting the hypothesis that a whole-food, plant-based diet will lead to better health outcomes that a diet rich with animal foods and processed products. Hopefully I''ll get around to a more in-depth analysis of the type 2 diabetes study next week.

Metabolic syndrome is a group of risk factors associated with stroke, diabetes, coronary heart disease. One of the primary indicators of metabolic syndrome is extra weight around the waist. The indications of metabolic syndrome are any three of the following: blood presssure greater than 130/85 mmHG, fasting glucose greater than 100 mg/dL, large waist circumference (40+ in for men, 35+ in for women), HDL cholesterol under 40 mg/dL for men or 50 mg/dL for women, or triglyercides greater than 150 mg/dL. A diagnosis of MetS indicates that you are at much greater risk of stroke, diabetes, and coronary heart disease.

Researchers at Loma Linda University found that a vegetarian diet was associated with a lower risk of metabolic syndrome.  The study, published in March issue of DiabetesCare, analyzed 773 subjects in the Adventist Health Study 2. Subjects self reported their dietary habits via a food questionnaire (vegetarian, semi-vegetarian, or non-vegetarian).  This data was used to determine association between diet and risk factors (HDL, triglyercides, glucose, blood pressure, and waist circumference).

When compared to the non-vegetarians, vegetarians had lower means of the risk factors, except for HDL, and they had lower risk of Metabolic Syndrome.

Research by doctors and scientists at the Intermountain Medical Center in Salt Lake City, UT revealed metabolic changes during fasting that could be linked to better health. The most recent study confirmed their finding from an earlier study that was published in the October 2008 Journal of Cardiology. The original study found a correlation between the fasting behavior of members of the Latter Day Saints church and reduced risk of Coronary Artery Disease.  The study says,

The most recent study has not yet been published in a peer-reviewed journal (at least that I have found), but several news sources picked up the press release from the Intermountain Medical Center. According to the press release:

The results of these studies is no surprise. At TrueNorth we've fasted thousands of people over the past many years, and heart disease is one condition that consistently responds to a fasting protocol. For more information about the research on fasting that we've done, click here.

Forks Over Knives is a new feature length film that will change your mind about what you eat.  The film follows Dr. Colin Campbell and Dr. Caldwell Esselstyn as they expose how what we eat affects our health. The work of these two researchers has been truly groundbreaking in the field of diet and health.

Go ahead, say it out loud: sar-co-pee-nee-uh.   The word may make you blush a bit, but it's merely the fancy medical term we use which means a loss of muscle tissue.  Once you learn about age-related sarcopenia I think you'll agree that it's something you really do want to prevent, or at least minimize.

The Process of Aging

In our modern, sedentary society, as we age through the decades a steady degradation is generally noted in the body:  we tend to get progressively fatter, even though we may actually eat fewer calories than we used to.  We get weaker and routine physical tasks become more challenging and ultimately impossible.  We stumble and fall more often, get injured more frequently and don't recover readily.  We run out of steam earlier in the day.  We eventually become truly frail, fragile and fearful of activity.  This is not a pretty picture, but it is indeed a valid generalization of the aging journey for too many of us.

Everyone Suffers from Sarcopenia

A variety of factors contribute to this downward spiral of vitality, durability and function, but sarcopenia is always a major culprit.  Traditionally, we have considered age-related sarcopenia to be entirely biologically hard-wired and irreversible; after all, even aging horses and gorillas develop sarcopenia.  But in modern humans, sarcopenia develops prematurely and is profoundly accelerated by our sedentary lifestyles.  Therefore, we can, and should, do something about it.  Aerobic fitness, though incredibly important, is inadequate.  Health and functional independence require reliable, strong and powerful muscles, right on into our 90's and beyond.

... but you can do something about it

So what's the antidote for sarcopenia? Strength training, plain and simple. Studies suggest we should engage in some form of strength-enhancing activity at least twice a week; three times per week is much better.  Strength training needn't be very time- consuming, nor complicated.  40 minutes of devoted strength training, three times per week, can make you very strong and you'll never regret it. And don't fret about getting bulky and looking like a fire hydrant - it simply won't happen, particularly if you maintain a high level of aerobic fitness. Strength training has an easy, short learning curve, but do make the effort to learn how to do it right. Hire a smart trainer for a few sessions and you'll be good to go. You'll learn that we now emphasize full-body strengthening with free weights and body weight workouts.  The benefits of seated, artificial, machine-based training absolutely pale when compared to the profound functional benefits of multi-dimensional, compound training performed with body weight and free weight exercises.

Sarcopenia. The word even sounds like a bad thing and it truly is. And only you can prevent it. I'll meet you at the pull-up bar and we'll get right to it.

At TrueNorth Health, we see a variety of unique patient cases. Recently, our medical team treated a case of subacute appendicitis with medically supervised water only fasting followed by diet and lifestyle modifications. This patient recovered from the appendicitis, and the results are presented in the attached case study. A Case of Nonpharmacologic Conservative Management of Suspected Uncomplicated Subacute Appendicitis in an A...

Christina suffered from 16 years of chronic headaches. In this video, she discusses overcoming her chronic pain after a 41 day water fast at TrueNorth Health Center.

This speaker at the National Health Association discusses her positive experiences with water fasting at TrueNorth Health Center and its benefits for resolving her uterine fibroid tumors, hypertens

Adopting a health-promoting diet and lifestyle is one of the most difficult tasks facing modern human beings. Even people who are health conscious have a difficult time implementing a health-promoting diet, designing and sticking to a regular exercise program, and getting proper rest and sleep. This article outlines a strategy that can help you achieve your health goals.

Step 1: Determine your goals

It is important that you identify what your goals are. Eliminating pain, restoring function, improving capacity, losing excess fat or delaying death are examples of achievable goals. Most of us can rattle off a few goals without having to stop and think much. They can be vague or precise but, whatever they are, start by writing them down. Then arrange your goals in the order of importance to you.

Step 2: Objectify your problems

Establish an objective baseline so you will be able to determine progress or deterioration. For example, if your goal is to lose weight it is helpful to know what your weight is and what a realistic goal weight is. In addition, determining your percentage of body fat and specific measurements such as waist circumference may prove useful in determining if your strategies are being effective. If your goal is to reduce your risk of premature death from cardiovascular disease, knowing your blood pressure, functional blood vessel health, blood measurements such as cholesterol, triglycerides, hemoglobin A1c, C-reactive protein, etc., will give you an objective basis to evaluate the progress of your health-promoting strategy.  Working with a doctor who focuses on health promotion may prove extremely helpful. The doctor may be able to provide you information on the underlying cause(s) of your problems.

Step 3: Establish realistic goals and timelines

It is important to set realistic goals so that you do not violate your expectations and become discouraged.  For example, the average overweight individual can lose two pounds per week by adopting a health- promoting diet and lifestyle. That translates into a negative calorie balance of 1,000 calories per day and in my experience is the maximum sustainable weight loss for the average person. If your goal is to resolve hypertension with fasting, you need to understand how long a fast will be needed to achieve the desired results.  The higher your self-efficacy of resolution, the higher the probability for definitive, sustained action.  In order to regain and maintain health in the face of adversity and challenges, you must have confidence that the actions you are taking are likely to succeed.

Step 4: Identify the roadblocks to achieving your goals

It is important to have an understanding of the nature of the obstacles you face in achieving your goals. Roadblocks can include genetic and epigenetic factors, diet (deficiencies and excesses), environmental conditions (air, water, sun, chemicals, etc.), activity (rest and sleep, strength and flexibility, and proper body usage) and psychology (how well you deal with the stressors of family, friends, and social contacts.) 

An accurate diagnosis can be critical in planning a strategy. Mistaken beliefs, no matter how commonly held can sabotage a well-intentioned plan. For example, if one of your goals is to resolve joint pain and you believe the official position of the national arthritis foundation that "no specific diet will make your arthritis better," you are likely to fail.

If your goal is to lose weight, it is important to evaluate your dietary strategy as well as sleep, exercise and possible metabolic dysfunction including hypothyroidism, sleep apnea, musculoskeletal problems that might limit activity and psychological issues including addiction.  The reason weight loss is such a persistent problem is that deficiencies in a number of different arenas can contribute to the problem.  It is often useful to consult with health professionals experienced in diagnosing the factors that might be preventing you from achieving your goals.

Step 5: Give up on magic

Money is made telling people what they want to hear, NOT what they need to know.  What you want to hear is you can achieve your goal without escaping the pleasure trap of the standard American diet and lifestyle. What you need to know is how to escape the pleasure trap so you can achieve your goal. HEALTH IS THE RESULT OF HEALTHFUL LIVING.  You want to avoid getting caught in the trap of the cure mentality.

Step 6: Set priorities

All actions are not equal in effect. Focus on the actions likely to yield the most substantial results. Time is the primary limiting factor in life. Rich and poor alike are strictly limited to 168 hours per week. Evaluating practicality and learning to manage your efforts effectively and efficiently are a priority.  Securing enough sleep, exercise and a health-promoting diet need to become a priority if success is to be achieved. In some cases, major life management skills need to be developed and obtaining time management coaching can be very helpful.

Step 7: Establish accountability

Some of my patients will send me detailed diet diaries of any dietary variations or alterations from their health- promotion regimes and the reasons that these variations occurred.  In reviewing these email messages I can advise them as to adaptive strategies.  The fact they are reporting variations tends to reduce the frequency of variations and make them more aware of the consequences. 

Step 8: Initiate action plan

Up to this point, all of our efforts have involved identifying the challenge, understanding the difficulties and planning a strategy.  Now it is time to take action.  Attitude determines action but ACTION determines outcome. You have to work the plan in order for the plan to work.

Step 9: Assess progress

Periodically reassessing the objectives such as weight, blood test results and measurements from Step 2 will provide objective evidence of progress which tends to improve persistence.  It will also allow you to fine tune your plan if you are failing to make adequate progress.

Step 10: Maintain success

The people who are successful in the long-term under-stand the importance of ongoing education and inspiration in maintaining their persistence. Education is available from organizations such as the National Health Association and their books, videos, seminars and by spending time at the TrueNorth Health Center and similar facilities where the focus is on strategic health planning and implementation.