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Avoiding “The Big 6”

Avoiding “The Big 6”. Steven G. Pratt M.D., FACS, ABIHM www.superhealthyliving.com Terranea, California 2019. 2009. 2013. U.S. Census Bureau. Life expectancy 35 years 1776 47 yrs 1900 68 yrs 1950 76 yrs 1991 79 yrs female 72 yrs male. U.S. Census Bureau. Elderly = age 65 and over

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Avoiding “The Big 6”

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  1. Avoiding “The Big 6” Steven G. Pratt M.D., FACS, ABIHM www.superhealthyliving.com Terranea, California 2019

  2. 2009 2013

  3. U.S. Census Bureau • Life expectancy • 35 years 1776 • 47 yrs 1900 • 68 yrs 1950 • 76 yrs 1991 • 79 yrs female • 72 yrs male

  4. U.S. Census Bureau • Elderly = age 65 and over • 1 in 25 1900 • 1 in 8 1994 • will double by 2050 to 80 million • = 1 in 5 Americans in 2050

  5. U.S. Census Bureau • Oldest old = 85 and over • between 1960-1994 increase 274% • in 1994 = 1% total population and 10% of the elderly • in 2050 = 5% of total population and 24% of elderly

  6. U.S. Census Bureau • If reach 65 … • will live on average 17 more years !

  7. U.S. Life Expectancy Falls Slightly in 2008: CDC • American life expectancy slipped slightly in 2008 to 77.8 years, the first dip since 2004 * National Vital Statistics Reports, Dec 2010;59(2)

  8. 5 US Leading Causes of Death • Heart Disease • Cancer • Chronic Lower Respiratory Diseases (Asthma, Bronchitis, Emphysema) • Stroke • Accidents * National Vital Statistics Reports, Dec 2010;59(2)

  9. SuperHealth Easy Steps • Become an Environmentalist and Detoxify your Body “Think Globally, act Locally” “Green up your House, Yard, Workplace” “Iron, Calcium, Selenium rich SuperFoods  Heavy Metals” “Un-saturate your diet” “You are only as healthy as the environment in which you live.”

  10. Phase II Detoxification • 1. Sulforaphane: sprouted broccoli seeds • 2. Pinostrobin: buckwheat honey • 3. Broccoli: fresh or frozen • 4. Zeaxanthin: orange bell peppers, gogi berries, yellow corn • 5. Quercetin: onions, apple skin, blueberries, cranberries, tea, broccoli, buckwheat, cilantro • 6. Curcumin: found in turmeric, cumin

  11. Phase II Detoxification • 7. Beta-Carotene: Sweet potato, Carrot juice. Pumpkin, Carrots, Spinach, Kale, Butternut squash, Collard greens • 8. Lutein: Kale, Spinach, Collard greens, Turnip greens, Green peas, Broccoli • 9. Lycopene: Tomato sauce, R.W. Knudsen Very Veggie Low Sodium Vegetable Cocktail, Tomato juice, Watermelon, Stewed tomatoes, Tomato paste, Ketchup, Pink grapefruit

  12. Phase II Detoxification • 10. Chlorophyll: “green leafies” • 11. Vitamin B-12: Clams, Mussels, Crab, Sardines, Salmon, Beef (grass fed), Non-fat yogurt, Egg • 12. Alpha-Carotene: Pumpkin, Carrots, Orange bell pepper, Collard greens

  13. Pesticides and Your Health • 82% of U.S. households use pesticides • Average of 3-4 different pesticides per home • Infants and children may be especially vulnerable to adverse health effects from pesticides • 2005 study tested 44 pesticide metabolites in sample, representative, non-institutionalized U.S. population over age 6 (thatisyouandme) • 29 of these were found in most people sampled Websites: • www.ipm.ucdavis.edu/ • www.epa.gov/OPPTpubs/CitGuide/citiguide.pdf

  14. SuperHealth-Easy Step !!! The only 2 proven ways to  Lifespan • Caloric restriction • Physical activity

  15. HEART ATTACK AND STROKE

  16. Physical Activity helps Prevent and/or Improves…

  17. Omega-3’s and muscle protein synthesis/sarcopenia • “Omega-3 fatty acids stimulate muscle protein synthesis in older adults and may be useful for the prevention of sarcopenia” Am J Clin Nutr. 2011 Feb;93(2):402-12. doi: 10.3945/ajcn.110.005611. Epub 2010 Dec 15.

  18. Walking is man’s best medicine --Hippocrates Those who think they have not time for bodily exercise will sooner or later have to find time for illness. --Edward Stanley, the Earl of Derby, 1873 I have 2 doctors, my left leg and my right. --G.M. Trevelyan Walk and be happy, Walk and be healthy. --Charles Dickens

  19. Inflammation • Inflammation and…

  20. Inflammatory Markers • Most vascular events occur in people without  TC • 1/5 of all vascular events occur in individuals without any traditional risk factors •  Levels of inflammation and atherosclerosis seen in those as young as 15

  21. Anthocyanins and Omega-3’s • “Results indicate the potentially harmful effects of oxidized fats intake in the presence of endogenous catalysts found in foods, and the major benefit of including in the meal plant dietary antioxidants.” • =Polyphenols found in purple fruits and veggies Free Radic Biol Med. 2001 Dec 1;31(11):1388-95.

  22. Anthocyanins and Omega-3’s • “The addition of antioxidants such as red wine polyphenols to the meal may alter these outcomes. These findings explain the potentially harmful effects of oxidized fats in foods and the important benefit of consuming dietary polyphenols during the meal.” J Agric Food Chem. 2008 Jul 9;56(13):5002-7. doi: 10.1021/jf703700d. Epub 2008 Jun 10.

  23. Anthocyanins and Omega-3’s • “This study indicates that although increasing dietary levels of PUFA may favorably alter cholesterol profiles, the same dietary changes may adversely affect some indices of lipid peroxidation. Care should be taken when providing dietary advice on PUFA intake and an adequate intake of antioxidants to match any increased PUFA may be important for preventing oxidative stress.” Eur J Clin Nutr. 1999 Jul;53(7):523-8.

  24. Anthocyanins and Omega-3’s • “These results suggest that addition of polyphenols during active digestion can limit the development of (n-3) PUFA oxidation products in the small intestine lumen and thereby promote intestinal uptake of the beneficial, unoxidized, (n-3) PUFAs.” J Nutr. 2013 Mar;143(3):295-301. doi: 10.3945/jn.112.160101. Epub 2013 Jan 16.

  25. Anthocyanins and Heart Attacks • “Higher intake of anthocyanins was associated with a 32% reduction in risk of MI and that this inverse association was independent of established dietary and nondietary CVD risk factors.” Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408.

  26. Anthocyanins and Heart Attacks • “Higher intake of anthocyanins was associated with a 32% reduction in risk of MI and that this inverse association was independent of established dietary and nondietary CVD risk factors.” Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408.

  27. Top 22 Tips for Preventing (or Living With) Cardiovascular Disease—Heart Attack and Stroke—the Superhealth Way No cigarettes or exposure to second-hand smoke Become an environmentalist Get 7-8 hours sleep per night Watch your weight and waistline: BMI < 25, waist < 40(M), 35(F) Burn those calories DASH you way to lower blood pressure Eat your vegetables and fruits Be a Carotenoid King or Queen Take an antioxidant “bath” with every meal Raise your intake of potassium; lower intake of sodium Love those nuts and seeds

  28. Top 22 Tips for Preventing (or Living With) Cardiovascular Disease—Heart Attack and Stroke—the Superhealth Way • Love those healthy fats • Eat like an Alaskan Brown Bear • Drink tea, 4 cups per day • “Thin” your blood naturally; berries, tea, n-3’s, tomato paste, kiwi, garlic, CocoaVia, Concord grape juice • Bring on the “B”s • Consume 10-15 grams of whole food soy protein/d • You can’t beat whole grains • Control your blood sugar: Goal FBS < 100 • Add 2-4 tablespoons per day of Bob’s Red Mill Whole Ground Flaxseed Meal, oat bran, wheat germ • Supplement your health with fish oil • Indulge in dark chocolate (CocoaVia the “best”)

  29. Inflammation and… • Caloric restriction • Caloric mimetics • Resveratrol • Quercetin • “GALT” • Role of pre-probiotics • Sets the stage for inflammation • Non-fat yogurt (organic when possible) -- Nature’s Bounty Probiotic 10 • Nutrigenomics • N-3’s • Berries • Spice

  30. 16 Ways to Decrease Inflammation • Ave 7-8 quality hrs sleep/night • 10%  weight if BMI over 25 • Min 30 min/d moderate exercise most days Better = 60-90 min/d exercise most days • Weight training 2-3x /wk • Adequate quantities dietary fiber • Eat high n-3 fatty acid fish 4x/wk, 3.5 oz/serving, (e.g. Wild Salmon best, then sardines, herring, tuna) and take 1-4 g fish oil capsules daily. • 2 Tbsp ground flaxseed meal most days • 1 - 1½ oz walnuts 5x/wk

  31. 16 Ways to Decrease Inflammation • 1 c berries, cherries or purple grapes, or 4-8 oz 100% pomegranate juice (or purple grape juice) dailyBetter yet, bathe each meal with berries, cherries, grapes, pomegranate juice • Fasting blood sugar 75 mg/dL • 2 Tbsp extra-virgin first cold pressed olive oil most days • High carotenoid diet • Spice it up • Prebiotics / probiotics • Fruits & veggies – “unlimited” • Dark chocolate (CocoaVia my favorite) www.CocoaVia.com

  32. hs CRP • Manufactured in the liver • The most well-documented biomarker with clinical application of inflammation • The body of evidence in support of hs CRP dwarfs that for other inflammatory biomarkers • The young (15-34) are also at risk when elevated • Can predict disease progression in the short run (e.g. heart failure, vascular dementia) and also future disease (e.g. HBP in women, metabolic syndrome in men)

  33. How to  hs CRP • Mediterranean (Superfoods) diet and lifestyle • Walnuts • Berries •  Fiber •  Weight •  Waist • PA • If you smoke = stop • Sleep • Statins • Sweet bing cherries • Apples X

  34. Controlling the “Fire” Fiber to the Rescue – Again • Fiber lowers hs CRP •  Risk for inflammatory diseases • Obesity • DM / Insulin Resistance • CVD • Atherosclerosis • Metabolic Syndrome

  35. Dietary fiber intake related to relative risk for disease based on estimates from prospective cohort studies

  36. Dietary Betaine, Choline  Inflammatory Markers • 4 best sources of betaine • Wheat germ • Wheat bran • Spinach • Kellog’s All Bran • 4 best dietary sources of choline • Eggs • Cod • Shrimp • Salmon

  37. SUPERNUTRIENT ALERT!Put out the “Fire”Vitamin D3

  38. Diseases Associated with Vitamin D Insufficiency

  39. Diseases Associated with Vitamin D Insufficiency

  40. Optimal Biomarkers • Will not be achieved in a pro-inflammatory state • BP <115/75 (old 140/80) • LDL-C 50-70 mg/dL (old <100) • FBS 75 mg/dL (<100 mg) • Hs CRP <1.0 mg/L (*measure >once) • HbA1c <6.0% • BMI < 25 • Waist < 40 (M), < 35 (F) • Resting heart rate < 75 (ideal in the “60”’s)

  41. Omega-3’s, Coronary Syndrome and Depression • “Inverse relationship between the n-3 index and the prevalence of depressive symptoms in patients with acute coronary syndrome” Psychosom Med. 2008 Oct;70(8):856-62. doi: 10.1097/PSY.0b013e318188a01e. Epub 2008 Oct 8.

  42. Omega-3’s and Heart Attacks • “A higher Omega-3 Index and lower trans-fatty acids in erythrocytes are associated with a decreased risk of MI. Furthermore, fatty acid profiles improve discrimination of acute non-fatal MI compared with established risk factors.” Br J Nutr. 2009 Nov;102(9):1355-61. doi: 10.1017/S0007114509990298. Epub 2009 Jun 9.

  43. LIFESTYLE AND FOOD CHOICES TO LOWER BP • Dietary magnesium 2. Keep D3 at 50-75 ng/ml 3. Tea-Black,Oolong,Green,Hibiscus 4. 10% weight loss 5. Throw out the cigarettes 7. Limit alcohol consumption 8. Sleep

  44. LIFESTYLE AND FOOD CHOICES TO LOWER BP 9. Low-fat and non-fat dairy 10. DASH Diet 11. Dark chocolate 12. Dark chocolate/lycopene synergy 13. Seaweed 14. Celery(4 stalks) 15. Low sodium diet-1500 mg/d

  45. LIFESTYLE AND FOOD CHOICES TO LOWER BP 16. High potassium diet: aim for > 8000 mg/d 17. High protein diet(plant > animal) 18. First cold pressed extra-virgin olive oil(4 tablespoons/d) 19. Omega-3 supplements(fish oil) 20. PHYSICAL ACTIVITY: 30-60 minutes most days and include weight training twice weekly

  46. MAGNESIUM “SUPERFOODS” Pumpkin seeds, Spinach, Swiss Chard, Soybeans, Green beans, Wild Chinook Salmon, Sunflower seeds, Black beans, Oat bran, Pinto beans, Cashews, Brown rice, Almonds, Ground Flaxseed meal Supplements: Magnesium glycinate

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