Nutrition

Cholesterol and Natural Support for Cardiovascular Health

February 4, 2011 by Dr Trent Peng

Quick, if I ask you, what is the best-selling pharmaceutical drug in the world, what would you guess (hint is in the title)? Yes, the #1 selling drug is Atorvastatin, commonly known as Lipitor. Its sales in 2010 was 11.7 9377 Billion dollars, followed closely by Plavix. It is interesting to note that, on the table listing the top selling drugs, it also mentions what condition it is for. Advair will be used to prevent Asthma, for example. When it comes to our top-selling drug, however, the condition listed is “cholesterol”. What are we really trying to prevent here? Cholesterol is NOT a disease, but fats necessary for cell building, brain development and hormone production.

We need not forget why we are concerned about cholesterol. Cholesterol was indicated in atherosclerotic plaque, essentially fatty deposits on the blood vessel walls, causing coronary heart disease (CHD), the top cause of death in the US. Decades ago, cholesterol was the sole cause of atherosclerosis. With time and further research, however, different fractions of cholesterol like LDL and HDL were discovered. LDL and HDL are transport vehicles for fats (cholesterol, triglyceride), with LDL as having more sticking potential in the arteries, and HDL being capable of transport cholesterol to liver for removal (hence the nickname “bad” and “good” fat, respectively). So, our focus changed from looking at cholesterol level alone to monitoring HDL and LDL.

Recent research goes into even more detail, indicating that watching LDL, HDL, and cholesterol for risk of CHD might not be that accurate. Potential of these fatty particles to stick depend on the amount and type of surface proteins attached to the LDL and HDL (named “apolipoprotein”). For example, apolipoprotein (a) is the surface protein that most likely results in coagulating and causing inflammation on the arteries, and is a predictor of coronary artery disease.

Another interesting recent discovery is that inflammation on the surface of the arteries can be the trigger in atherosclerosis. The integrity of arteries is compromised, and cholesterol is basically used as repair material (to prevent leaks). Recent research on Lipitor states that it prevents CAD not because of its cholesterol lowering power, but its effectiveness in reducing arterial inflammation. Essentially, people are admitting or finding that it is not an issue of just cholesterol.

So, equipped with all this information, are there any nutritional considerations that can aid in improving our cardiovascular health?

(Disclaimer: the following suggestions are not to treat any diseases, but general reference material aimed to improve health. Please always consult your physician and do not use the recommendations below to replace your medications).

• Vitamin C: if there are no weakened vessels in the heart, plaques will not need to form. Vitamin C was found a century ago exactly for this purpose: to stop scurvy, bleeding from weakened vessels. Collagen is the tissue cement that strengthens vessels, and Vitamin C is the necessary material to build collagen. Daily vitamin C intake can be guard against arterial inflammation and plaque buildup.
• Dietary fiber: studies have found two things about dietary fiber: 1) fiber can decrease the number of LDL (“bad fat”); and 2) fiber in some studies actually outperforms statin drugs (ie. Lipitor) in reducing LDL. Good sources of fiber include psyllium, oats and flax.
• Niacin – part of the Vitamin B family, it is found to reduce the surface proteins (apolipoprotein a mentioned above) that stick to arteries, and increase the level of apoliprotein A-1, another surface protein strictly found on HDLs (“good” fats), thus increasing the level of HDLs.
• Dietary Considerations: drug ads always say “when diet and exercise are not enough”. Actually, it should say “when diet and exercise are not adequate”. We should consider a low-fat, low glycemic-index lifestyle to adequately manage blood lipid levels. Low-fat lifestyle does not mean hating all fats, but rather limiting the man-made trans-fats that plaque our arteries and produced solely for the manufacturer’s profits. Also, a low glycemic diet promotes proper blood sugar balance, reducing storage of excessive blood sugars into triglycerides (a topic we talked about in last month’s issue).
• Omega-3 fats: we need not only to reduce the intake of bat fats (transfats), but also increase the amount of good Omega-3 fats, typically found in fish oils and flax seed oil. Omega-3 fats help produce anti-inflammatory proteins in the body, and are known to increase the level of HDLs.

There are many more beneficial nutrients to consider, but I’ll stop due to article size. Also note that since cholesterol is removed by the liver, a good liver detox program can assist in maintaining healthy blood lipid levels, a topic we will cover later.

Our Precious Blood- What To Do For Anemia

April 29, 2010 by Dr Trent Peng

drop-globe-man 1 John 1:7b “…and the blood of Jesus His Son cleanses us from every sin.”

When I think back to my past involvement with non-profit organizations, there were many. I was a member of the medical crew for the Susan Komen Foundation 3-day walk; worked as a volunteer with Kiwanis international, and of course, serving in our church. What I had the most involvement with, however, were the blood banks. Back in Chiropractic school in Chicago, I was president of the academic fraternity, delta delta pi, and I organized a couple school-wide blood donations with the local blood center. After arriving in Texas, I organized another blood donation event with the local Scott & White hospital, and many bags of precious blood were collected. It is a wonderful feeling to know that my efforts will be helpful to someone’s health or even be life saving.

While it is obvious that the blood of Jesus is the most precious and effective, cleansing us from every sin, it is also undeniable that the blood in us is essential. Without a healthy circulation and transport of vital oxygen and nutrients, and removal of wastes, we die!

There are many benefits of blood donation. Reduced red blood cells after donation stimulate the bone marrow to produce new blood cells. Therefore, you will be getting fresh, new blood of better quality. You also get screened for diseases such as HIV and Hepatitis, and your hemoglobin level will be checked for anemia. Of course, helping others is mood enhancing and can add years to your life. There are free cookies and orange juice too, but we shouldn’t talk about that in a nutrition column.

A great topic for this month, since we are talking about blood, is anemia. Anemia is characterized by insufficient red blood cells (quantity), unhealthy red blood cells (quality), or both. There are many types of anemia, from iron-deficiency anemia (iron is an essential part of hemoglobin, the oxygen-carrying molecule in red blood cells), megaloblastic anemia (change in blood cell size due to lack of Vitamin B12), pernicious anemia (the stomach cannot effectively absorb B12), anemia due to secondary factors (ulcer, menses, pregnancy, hypothyroidism), and hereditary anemia (red blood cells are malformed and dysfunctional, ie. Thalassemia, sickle cell anemia). A simple blood test can often differentiate the different types of anemia.

In terms of iron-deficient anemia, the most common type, an iron supplement is usually recommended. I would caution about this simplistic approach. The best iron supplement, once again, comes from your food. Iron in food rarely exists by itself. In fact, iron is usually paired with copper, and long-term intake of iron by itself can cause imbalance in copper, which serve many functions, including red blood cell production and assisting iron absorption! Therefore, the best strategy is to consume mineral-rich foods, such as dark leafy greens, and taking multi-mineral supplements that include iron and copper.

Another very beneficial nutritional support for people with low red blood cell count is sesame seed oil. Sesame seed oil can stimulate bone marrow activity, inducing more blood cell production. Since bone marrow produces all three types of blood cells (red, white, and platelet), sesame seed oil serves as an immune booster as well.

Finally, I want to mention Chlorophyll. Chlorophyll is the energy producing part for the plant (photosynthesis), and also what makes the plant green. It can also be considered as the “blood” of plants, because its molecular structure is very similar to hemoglobin. Taking this blood of plants helps improve the quality of our own blood. Also, as a bonus, chlorophyll is effective in repairing and improving the gut lining.

Hope these tips can help in your quest to protect and improve your own precious blood. And if you don’t have anemia, please don’t wait and call the local blood center today.

Six Tips to Eliminate Sugar Cravings

March 31, 2010 by Dr Trent Peng

poshloli According to 2007 statistics from the National Diabetes Information Clearinghouse, there are currently 23.7 million of Americans afflicted with diabetes, which accounted for 7.8% of the population. To say that we are a sugar craving nation is an understatement. Of course, we did not catch the “diabetes virus” overnight. Long-term sugar and starch abuse results in insulin resistance, which increases blood sugar levels, and diabetes is just the final destination. That is the topic for another article, however.

In my clinical experience in guiding patients to weight loss and improved dietary habit, we often encounter the problem of “Doc, I keep dreaming about chocolate cake!” The basic principle to stop sugar cravings is to prevent rapidly spikes in blood sugar. When a massive amount of sugar enters into the bloodstream (after eating a Twinkie), the pancreas scrambles to send out large amounts of insulin trying to maintain blood sugar balance. This surge of insulin brings sugar rapidly into the cells, causing a dramatic drop in blood sugar. The brain senses this deficiency in blood sugar and sends out emergency signals, urging the body to hunt for food, and the most desirable food during that time is simple sugar, since it can be rapidly absorbed and enter the bloodstream. The vicious cycle continues – consumption of sugar causes sugar craving, which causes overconsumption of sugar, and more sugar craving. So, how do we break this vicious cycle?

There are several strategies that aim to balance blood sugar and decrease sugar craving, as described below:

1) Substitution – yes, we need to eventually quit eating so much sugar. To satisfy cravings in the initial phase of a diet modification, however, I would often recommend Stevia, a plant with very sweet leaves. The trick is, these leaves contain plant sugar that cannot, and will not be absorbed by human body. Therefore, eating it will not affect your blood sugar. What a perfect cheat in nature! Side note: a small amount is sufficient; putting too much will create a bitter taste.

2) Gymnema Sylverstre – this is an herb based in India, called “sugar destroyer” by locals. One research study involved chewing the leaves of Gymnema, and eating sweets afterwards.Amazingly, the subjects could not taste the sweetness, and even had an aversion to sweets.Later studies also demonstrated the potential of Gymnema in balancing blood sugar, thus minimizing cravings. This is my Ace and patient-favorite in craving control.

3) Chromium and Zinc – chromium is a mineral touted as one of the most essential elements of glucose tolerance factor, a complex that maintains the shape of insulin molecules, enabling insulin to effectively transport blood glucose. Zinc is a versatile mineral with many roles in the body. Its role in sugar metabolism is increasing the sensitivity/ response of insulin to blood sugar, making transport of blood sugar more efficient.

4) Vitamin B Complex – To effectively metabolize sugar to be used as energy, vitamin B complex plays an important role in the metabolic pathways breaking down sugar into energy. With the excess sugar intake in our modern society, Vitamin B can deplete quickly, and supplementing with Vitamin B complex can be helpful in sugar metabolism.

5) Gradualism – Be aware of your sugar intake by taking a diet diary, and make goals to reduce or replace sugar. For example, if you find out that you drink 4 cans of soda this week, make a goal to reduce that to 3 cans next week. Trying to quit cold turkey won’t work.

6) Beware of foods other than sugar that raise blood sugar too quickly – Carbohydrates, like pasta, bread, and white potato, can cause blood sugar spikes as well, triggering sugar cravings. Choosing foods that contain a lower glycemic index (a number assigned to each food based on the speed of the food being converted to blood sugar, compared to sugar or white bread, which is assigned with the number 100. The higher the number, the more easily it causes blood sugar spikes) is critical. If the majority of our diets contain foods with low glycemic index, such as vegetables, sugar cravings will disappear. The glycemic index chart can be found on the internet. Or, shoot me an e-mail and I will send you one.

Just by implementing some or most of the strategies indicated here, you are almost guaranteed a safe and effective path to eliminating sugar cravings and creating a healthier you! I wish you success.

Secrets to Enhancing Bone Health- Part 3 of 4

February 17, 2010 by Dr Trent Peng

$fracture$

(Fractured Femur)

Hi all,

I was on vacation last weekend hence the delay. In this part 3 of the blog we’ll look at mineral balance and optimal environment for bone health.

In part two, I mentioned essential fatty acids, an important element in transporting calcium into tissues, including bones. Magnesium is also noted as a significant helper for calcium absorption. What I did not mention is phosphorus, which is crucial because of its balancing action with calcium. Phosphorus is the 2nd most abundant mineral in the body, just behind calcium. 85% of phosphorus is found in the bones, indicating its usefulness as a partner for calcium utilization. However, a proper balance between phosphorus and calcium must be achieved to assure optimal bone health.

When we look at a blood test, we often pay too much attention to quantity, but not balance between each element. You can have a normal blood test with an imbalanced mineral ratio, so bone density continues to drop with a good blood test. The ideal ratio of calcium versus phosphorus in the blood is 10:4. Disruption of this ratio can have tremendous ill-effects on the body.

For example, when there is insufficient phosphorus (ie. 10:1 calcium to phosphorus ratio), calcium has to be dumped into tissues to restore the ratio, causing bone spurs and tartars on the teeth. Arthritics often will have this pattern.

On the othe hand, when there is too much phosphorus (ie. 10:7 calcium to phosphorus ratio), calcium has to be ‘borrowed’ from the bone, causing osteoporosis. Next time you get a blood test, ask for a copy so you can see if you have a potential calcium/phosphorus imbalance.

Nowadays, the #1 source for excessive phosphorus intake is soft drinks. So when you give your child Coke, you are giving them loads of sugar plus phosphoric acid, predisposing them to diabetes and ostoporosis. Think about that.

Finally, the ideal environment for calcium absorption in the gut is Acidic. People with an alkaline gut is looking for dysbiosis (bad bacteria in the gut) and decreased ability to absorb calcium. So obviously, TUMS is not your best source of calcium. To ensure best absorption, I either have my patients take Calcium Lactate from Standard Process, which is made in an acidic medium, or make sure they regularly take Apple Cider Vinegar or Zypan (betaine HCL, Standard Process).

In our next and final part, I will sum up a good protocol for optimal bone health!

Secrets to Enhancing Bone Health- Part 2 of 4

February 5, 2010 by Dr Trent Peng

Dear All,
Spine2 Today (part 2), we are going to look at the synergism that assist in the absorption of calcium into bones. Yes, calcium is a must. And yes, Vitamin D is important. What does Vitamin D do?
It helps bring calcium from the gut, where it is absorbed, to the blood. MDs typically recommend the Calcium/Vitamin D combo because research studies showed increased Calcium content in the blood with Vitamin D. However, that is just half the story. Calcium needs to get into the tissues from the blood, otherwise it’s just a pretty blood test. In order to bring calcium into the tissues, Vitamin F is needed.

Vitamin ‘F’? Are you insane? We have Vitamin A, B, C, D, E…and K. That’s it!

There was vitamin ‘F’ in the past (why do you think they go with the alphabetical order and suddenly decides to jump to K?), only now, it has a different name. Think of ‘F’at. Vitamin F = Polyunsaturated fatty acids, aka linolenic and linoleic acid (academic names), or aka Omega 6 and Omega 3 fats. Yes, good fats! With regular ingestion of your omega 3 and 6 fats, or using products such as Cataplex F from Standard Process, which contains all polyunsaturated fatty acids, can aid in the transport of calcium into tissues. A good sign of a calcium/’Vitamin F’ deficiency is,after shower, your skin gets dry and itchy. That means calcium is not transported into the tissues.

Other than polyunsaturated fatty acids, we also need Magnesium. Magnesium is a versatile macro-mineral that serves many functions in the body. It serves as a chemical gatekeeper at the cellular level, allowing calcium to enter into bone. Phosphorus is another important chemical partner of calcium. We will talk more about these mineral in our next segment, when we investigate the ratios and proper environment for calcium absorption.

Secrets to Enhancing Bone Health- Part 1 of 4

February 3, 2010 by Dr Trent Peng

Recently, I have a few patients that asked about nutritional support for osteoporosis/osteopenia. Osteoporosis indicates loss of bone density below the normal range, usually based on bone density scan, and osteoporotics are more susceptible to fracture. Osteopenia is osteoporosis-lite, showing early signs of bone density deficiency that can lead to osteoporosis.

One patient has been religiously taking Fosamax, Calcium, and Vitamin D, as well as dark leafy greens (which, as I pointed out in the Kale article, contain abundant calcium that can be easily absorbed). After two years of effort, however, bone density continues to decline. This can be frustrating as the regimen she was on seems ‘perfect’. She came to me for advice.

A good example (actually, not so good) for calcium absorption is CAKE. While flour and sugar are probably the most important ingredients for making cake, you do need other ingredients like eggs and baking powder, in the right ratio, and the proper environment (temperature) to bake a cake. It is the same for calcium to deposit into bones. You’ll need:

1) Calcium that is easily absorbed (bio-available)2) Other ingredients that help deposit calcium into bones
3) Proper ratio of ingredients
4) Proper environment in the gut to allow absorption

I’ll address 2), 3), and 4) on subsequent blogs. Let’s talk about calcium absorption. When we look at the thousands of calcium supplements, the first thing we pay attention to on the label is the amount. The one that contains 1,000,000,000 mg in one pill wins. Actually, we need to focus on the QUALITY first. Minerals like calcium needs to be chemically bound to other substances to form salts, so it can be made in pill form. Once ingested, calcium separates from the bound substance (a process called ionization) in order to be absorbed in elemental form. How easily it is ionized determines its absorb-ability. So, most cheap calcium supplements you see in Walmart, or even the dollar stores (!!!), contain Calcium Carbonate. It takes 12 exhausting biochemical reactions in the body to turn calcium carbonate into elemental calcium. You’re probably better off chewing limestone. Calcium lactate is probably the closest to the ionized form, taking 2 biochemical steps before it is absorbed. Citrate is another good choice, but not as good as lactate. So the word behind calcium is one factor to pay attention to!

We will address the synergists of Calcium in my next post.

The Often Forgotten Super-Antioxidant in the Supermarket… Kale!

January 25, 2010 by Dr Trent Peng

With the recent focus on Natural health, organic foods and the rise of Organic markets, you would think that there will be diversity in the fresh produce section. My recent trip to Sprouts, however, revealed a limited selection of vegetables. Now, if you go to a Chinese supermarket, you’d find a whole wall of the place dedicated to vegetables. Of course, with the Chinese supermarket you would never know where these things come from, so the best bet for food diversity is still undoubtedly Whole Foods.

Anyways, back to the topic. In the limited selection available in Sprouts, I did notice a variety of veggies in the Brassica family. The Brassica (or Cruciferous) family of vegetables contains phytochemicals that possess antioxidant properties. The most famous in the family being Broccoli, with its cancer-fighting power thoroughly researched. However, for the sake of diversity, the fresh produce I picked up that day was not Broccoli. It was a lesser-known cousin, but filled with nutrients distinct from those in broccoli. Let me explain:

Kale

When was the last time you cooked this?? Kale contains a broad spectrum of nutrients, including Vitamin C, K, B6, and minerals such as calcium, copper, and potassium, which is known to combat hypothyroidism and muscle cramps. One research article indicates better absorption of calcium from kale than from dairy products! (Of course, what I mean is not it contains more calcium per gram, it is just more easily absorbed). Notice its slightly rough appearance; it contains abundant dietary fiber. All Brassica veggies contain sulfur, which aids in the liver detox mechanism, enabling smooth processing and removal of toxins. Of course, it is an antioxidant like broccoli, so it prevents unstable chemicals called free radicals to wreak havoc in cells and DNA, preventing cancer.

What sets Kale apart from its cousins is its rich content of Lutein, a kind of carotenoids (carotenoids are a class of plant pigments that also include beta-carotene, a precursor of Vitamin A). Lutein is mostly found in the retina of the eyes, and has been implicated in research studies in preventing/helping macular degeneration. Macular Degeneration (MD) is a condition that involves degeneration of the macula, a central spot of visual perception in the eye. With macular degeneration, central vision is gradually lost, while peripheral vision is still intact. Lutein is the antioxidant that blocks free radical damage to the tiny vessels in the eye, thus preventing MD.

Kale contains 22,000 micrograms/100 grams of Lutein; brocolli comes second, with 2,000. The stats clearly shows who’s the boss when it comes to eye health, and should be a staple in the diet for people with risk factors of MD (smoking, aging, hypertension). Please do not overlook this valuable veggie next time you go grocery shopping, and be sure to get the pill form (ie. Cruciferous Complete from Standard Process) if you are a picky-eater. Sauteing or stir-frying kale with garlic, salt, and red wine vinegar is a good way to cook it, just look up ‘kale recipe’ on Google. Until next time!

Welcome To Health!

December 8, 2009 by Dr Trent Peng

This is a blog website dedicated to like-minded individuals, whose goal is to achieve health and vitality naturally, so life is full of abundance and joy. We understand that health is a process, a continuum, and through wholesome, healthy eating, and a balanced lifestyle, human potential can be best realized. To help achieve that goal, this site will regularly present:

1) Up-to-date Health News and Tips
2) Information on Nutrition, Nutrients & Herbs
3) Information on Healthy Lifestyle Practices, Posture, Exercise, and anything that promotes better health

Best wishes for Optimal Living and Abundant Health!

Sincerely,

Dr. Trent Peng, DC