Kerry D Friesen, M.D.

How To Think About Food

Posted on 06. Feb, 2011 by Kerry D Friesen, M.D..

I picked these myself in my own garden.

Twizzlers, Butterfingers, Skor Toffee bars, Little Debbie snacking cakes: who can resist them?

Apparently only a handful of us, since seventy percent of  Americans and one billion people worldwide are overweight.  Ironically, the overfed, now outweigh (pun intended), the malnourished and starving.

WHO’S TO BLAME?

One reason, may be the food industry’s determination to refuse to accurately label their products.

Surely you’ve seen food labels for “100%  CHOLESTEROL FREE” peanut butter?  When, have peanuts (actually a legume) or any nut for that matter, ever contained cholesterol? How about “Chocolate Cheerios: made with REAL Cocoa—may reduce the risk of heart disease” or Nestle’s Drumsticks with “O grams of trans fats.”  While dark chocolate may be antioxidant rich (and very bitter in it’s naturally unsweetened state), chocolate cheerios are not.  Zero grams of trans fat should not be interpreted as “fat free.”

CANDY-COATED, COLOR-CODED NUTRITION LABELING

A new national food labeling system designed to help consumers make healthy food choices is being called “useless” by scientists at the Yale University Prevention Research Center.  Grocery stores nation wide,Wal-Mart included, have chosen voluntarily to add color-coded labels known as Nutrition Keys to the front of all food products. These colorful tags were added “voluntarily” by the food industry when it became apparent that the Food and Drug Administration was considering more stringent nutrition labeling requirements. Nutrition Key labels identify essential nutrients such as saturated fat content, calories,  fiber, potassium, vitamin C and vitamin D.  To non-label readers, this may seem helpful, however, non-nutritional foods such as diet soda with  “zero calories, fat and sugar” appear to be superior to broccoli, spinach and walnuts.

While the new color-coded labels may be factual, they are not truly informative. Only the proper interpretation of a fact can impart real knowledge. To the average consumer, the Grocery Manufacturers Association (GMA) certainly appears to be doing something when they in fact, are not. The GMA, based in Washington D.C., has represented branded food since 1908. You may recognize the following list of their largest members:

Coca-Cola Company, ConAgra Foods, General Mills, Nestle, PepsiCo, Inc., Procter & Gamble, Del Monte Foods, and Unilever.

I think, it is also important to note, that industry leader and retail giant Wal-Mart currently controls at least thirty percent of the national share of the grocery market. Can it be that Wal-Mart and other large food conglomerates now decide what America eats? To be fair, Wal-Mart has agreed to reduce the sodium content of it’s food products by twenty percent and added sugar content by ten percent.  Still, not nearly enough given that the incidence of obesity has doubled worldwide since 1980!

A FOOD REVOLUTION

You can be an instrument of change. You vote with your wallet, pocket-book and purse at least once a week based on where you shop and what you buy.  Every bar-code and every transaction is dutifully recorded and noted by your local grocer.  Shop local, eat locally grown organic food.  Dig in the dirt, plant a garden and share with your neighbors. Don’t ever settle for heavily processed, overpriced convenience food.  You’re worth more than that. Teach your children and it will come back to you ten times over.

Just ask Michael Pollan, Knight Professor of  Journalism at UC Berkley and according to the New York Times the #1, best-selling, nonfiction author in the country, what to eat and he will tell you: “Eat Food. Not Too Much. Mostly Plants.”

Continue Reading

How To Balance Your Brain’s Biochemistry

Posted on 23. Oct, 2010 by Kerry D Friesen, M.D..

The brain explains it all!

HOW TO BALANCE YOUR BRAIN’S BIOCHEMISTRY

1.  TAKE the test

2.  DISCOVER your deficiency

3.  SELECT  the Neuro•Brand  supplement that’s best for your brain!

Neurotransmitters allow brain cells to communicate with one another and everyone knows that communication is the key to a healthy relationship.

The sense of well-being that healthy people describe is just a natural consequence of the brain having an abundant supply of the building blocks required to make a steady supply of  essential neurotransmitters.

While there are more than fifty “neuroactive” compounds that scientists are aware of, the four following neurochemicals determine everything from mood, motivaton to memory and learning!

Take the test; score your result and decide what neurotransmitter deficiency has been determining your destiny—you’ll be amazed.

Here are the four neurotransmitters you need to know about:

Dopamine—GABA—Acetylcholine—Serotonin

DOPAMINE

1.  I have struggled with my weight for years

2. I crave sugar even though I continue to gain weight

3. I have little reserve energy and feel exhausted most days

4.  I have little sex drive

5. I sleep too much

6. I have a personal history of addiction (alcohol)

7. Getting out of bed in the morning is a chore

8. My spouse complains about my lack of sexual interest

9. On occasion I am exhausted for no apparent reason

10. I have cravings for prescription stimulants (amphetamines) or cocaine or Ecstasy

GABA

1.  I frequently feel anxious

2.  People tell me I have cold hands

3.  I suffer from frequent headaches and backaches

4.  I sometimes sweat too much

5.  I feel shaky inside

6.  I sometimes feel dizzy

7.  I feel tired even after a good nights sleep

8.  I frequently overeat

9.  I often feel nervous inside

10. I experience heart palpitations

ACETYLCHOLINE

1. My memory is failing

2.  I often crave fatty foods

3.  I seldom exercise

4.  I feel as though my body is rapidly aging

5.  I have less muscle tone

6.  My breathing has changed

7.  My ability to recall names has decreased

8.  In the past, I have experimented with hallucinogenic drugs (LSD, psylocibin)

9.  I suffer from insomnia

10. I am less cheerful

SEROTONIN

1.  I have difficulty sleeping

2.  I never feel like exercising

3.  Mostly I am sad

4.  I have difficulty falling asleep after I wake up

5.  I am a “salt craver”

6.  I have night sweats

7.  I change sleep positions through the night

8.  I have dificulty relaxing

9.  I wake up several times through the night

10. I always wake up early in the morning

Key Code:  Add up the “TRUE”  responses and multiply by ten.

Anything less than 50 is considered a minor deficiency.

Between 80 and 100 is a major deficiency and immediate action is recommended.

If you score between 50 and 70, begin the supplement program and retake the quiz in one month.  Consider asking your doctor for more help if you are not feeling better soon.

Call for an appointment if you are not certain what category is appropriate for you, or, if you have other medical problems.

Continue Reading

How Your Brain Makes You Eat

Posted on 10. Oct, 2010 by Kerry D Friesen, M.D..

Why Neuropeptide Y?

If you’ve been to your doctor and received a “cortisone shot”, then you have experienced first hand the profound appetite increasing properties of Neuropeptide Y.
The voracious increase in appetite associated with cortisone-like medications, parallels exactly what happens when Neuropeptide Y (NPY) is released from the hypothalamus as part of the “fight or flight” or stress response.

Our brains are designed for protection and survival, (after all what’s more important than the human  brain?).  At the same time, we are “hard-wired” for hunger.

Consider if you will, a time in human history when food was scarce either by siege, famine, drought or natural disaster.  Imagine in your mind’s eye, seeing a war-torn landscape; a plague-infested village, or the apocalyptic devastation of drought.

The very real threat (and stress) of starvation flips the survive-at-all-cost switch deep within the hypothalamus that in turn unleashes  a torrent of Corticotropin Releasing Hormone (CRH). CRH then acts on the tiny but powerful anterior pituitary gland, triggering the release of an overabundance of the ultra-potent adrenal gland stimulant, ACTH (stay with me almost there).

Doing what it does best, ACTH (AdrenoCorticoTrophic Hormone), squeezes every last drop of cortisol it can from your adrenal glands, forcing your brain to flood your hypothalamus with the “I’ve got to eat right now,”  Neuropeptide Y! From a pure survival perspective, what kept you alive in the above scenario,  was the ability of Neuropeptide Y to decrease your energy needs, ( you’re starving remember?), stimulate appetite, (forcing you to look for food) and accelerate the storage of fat.

Great if your under siege, not so great if your living in 21st century America.

A Fatal Food Coma

Today, food is abundant—and so is stress. And nothing, increases stress like loss of control.  It makes little difference whether it’s loss of financial, social, career or personal control, all have the same ultimate outcome—more stress.

Your perception of stress, however, does make a difference. It’s why jumping out of a plane, (skydiving) can be exhilarating for one person—and sheer terror for another.  More on this later.

Today, psychosocial stress, combined with an abundance of  never-before-seen, high fat, high sugar, over-salted foods, have pushed global obesity and Neuropeptide Y levels to an all-time high.  To make matters worse, scientists have discovered that NPY exerts an anti-anxiety and hypnotic effect on the brain and  in some animal studies,  estrogen enhances that effect.

By  using refined food as a “self-soothing” tool, we may unwittingly be hooked on the hypnotic and anxiety relieving properties of Neuropeptide Y.

Suddenly the concept of “food coma” takes on a whole new meaning. As a general rule, we are the worst barometers of our own stress levels. For the first time, the combination of chronic stress and the uninterrupted flow of Neuropeptide Y in the brain, may explain why some people are unable to sense the severity of the physical and emotional burn-out looming on the horizon.

Kicking The Chronic Stress Habit

Ironically, thanks to significant advances in science and medicine, we now live long enough to worry ourselves to death.  And yet even more amazing for some, enduring the negative effects of stress is preferred to sane-living and self-care.  Some worry that they may be perceived by their peers as unproductive or under-employed if they are not over-booked and near-exhaustion.

I’ve come to recognize the symptoms of “stress addiction” in my patients.   Typically, stress addicted people are unable to separate their real identity from their occupation.  They confuse “who they are” with “what they do” regarding themselves as indispensable.  Stress addicts seldom exercise; are constantly on the phone; consider asking for help a weakness and will continue on the same path even as their weight increases and their health declines.

While you can never entirely eliminate psychosocial stress, regulating the brain’s response to stress is the key to regulating appetite, other addictive behaviors and achieving  and maintaining your optimal weight.

Here are some stress reducing tips to help normalize Neuropeptide Y levels in your brain!

• Sleep lost means pounds gained Not all sedentary activities result in weight gain; sleep being the major exception to the rule.  In multiple studies, short sleep duration was associated with weight gain.  Improving sleep quality reduces stress, lowers cortisol levels and helps regulate Neuropeptide Y. Try a simple progressive relaxation technique at bedtime.  Tense each muscle starting with your feet and work your way up to your neck.  Next, scan your body looking for left-over tension, even in the tiny muscles of face, neck and hands.  That ‘heavy’ feeling that follows, is what a relaxed body feels like.
• Make mealtime mindful Cognitive Behavioral Therapy (CBT) can help you fully engage your brain and taste buds when it comes to mealtime.  Enjoying every morsel of food; putting your fork down between bites and listening when your brain signals that you are full, will make each meal meaningful. Remember, mealtime, is NOT problem solving time—save that for later.

• Just say “no” to sitting Worldwide, “lifestyle” diseases account for forty-four percent of premature deaths.  We are literally suffering from an occupational “sitting” disease. I routinely ask my patients to just ‘move’ while at work.  For example, take the stairs at every opportunity; if it’s time for a bathroom break, go to another floor and take the stairs! Productivity, creativity and plain ol’ thinking are enhanced by getting up and moving around—just ask Socrates.  Anyone, can do it.  The therapeutic benefits of walking even slowly and in a relaxed manner, are manifold.

Now you know the “why” of Neuropeptide Y.

Continue Reading

Is Food Addictive?

Posted on 26. Sep, 2010 by Kerry D Friesen, M.D..

Supports Healthy Dopamine Levels in the Brain

GLOBAL OBESITY

“Globesity”—it’s how the World Health Organization describes the current global obesity epidemic.

Worldwide, one billion overweight people now outnumber the starving.

Here in America, with sixty-six percent of adults and thirty-percent of children overweight, scientists predict that for the first time parents may outlive their children.

ASK YOURSELF WHY

After twenty years of practicing medicine and hearing the plight of thousands of struggling overweight patients, I have often asked myself, “Why would someone continue to knowingly overeat with the threat of high blood pressure, diabetes, heart attack, stroke or cancer looming on the horizon?”

Years later I would discover that this is the hallmark of addiction.

THE BRAIN EXPLAINS IT ALL

While obesity may be a complex and confusing disease and scientists continue to look for other explanations, one factor has emerged above all others. There is a striking similarity in the use and abuse of highly refined and processed foods–sugar, fat, salt and the drugs of abuse.

For example, everyone has heard of the tendency for people to gain weight once they stop smoking or drinking. In essence, they have replaced one addiction with another. This observation has led neuroscientists to ask the question: “could it be that, food and drugs of abuse compete for the same brain pathways?”

OXYCOTTON CANDY©

As it turns out, highly processed foods, including sugar•fat•salt, trigger the same reward system of the brain as addictive drugs.

In fact, in the rat brain, table sugar is powerful enough to produce a pain-killing effect by binding to opiate receptors as a kind of “OXYCOTTON CANDY.”©

For some, just seeing certain foods can increase dopamine levels in the brain. Once the addictive food is eaten however, dopamine levels drop, leading to despair, disappointment and craving for more food.

“Dieting” only perpetuates the cycle of deprivation, desire and bingeing, all the while depleting dopamine levels and strengthening the addiction.

DOPAMINE AND THE REWARD CIRCUITRY OF THE BRAIN

Mood, motivation, memory, sleep, sexual arousal, reward, punishment and the regulation of appetite, are all the work of the brain chemical dopamine.

Dopamine is so important to proper brain health, it has it’s own eight-lane
superhighway of neural networks!

This superhighway however, now has competition.

Never before have so many high fat, high sugar, high salt foods, been so readily available.
Scientists now know from animal studies that, that bingeing on sugar every day elevates dopamine levels in the brain and ultimately leads to symptoms of withdrawal if bingeing is prohibited.

THE LEPTIN-DOPAMINE LINK

Just as a household thermostat regulates temperature, leptin, (from the Greek word leptos meaning thin), is a protein synthesized by fat cells that signals the brain when we are full. Dialing down the “appestat” turns down appetite and encourages careful eating.

But, leptin can only work if sufficient dopamine is present in the brain to communicate the sensation of fullness.

According to the most recent brain imaging studies, if you are overweight, then you are already dopamine deficient!

NEURO•MEND for a Balanced Brain and a Balanced Body

Two NEURO•MEND capsules per day, contain the essential amino acid dl-phenylalanine and the amino acid tyrosine, required to produce the brain energizing benefits of dopamine.

Siberian Rhodiola rosea is a potent neuroadaptogen, neutralizing brain stress and relieving symptoms of depression. As a mild Monoamine-Oxidase inhibitor it naturally elevates serotonin, dopamine and beta-endorphins in the brain.

L-methionine actively regenerates critical dopamine receptors, while octacosanol enhances oxygen utilization throughout the brain.

DL-Phenylalanine ……………………………….. 300 mg

L-Tyrosine …………………………………………. 200 mg

Rhodiola rosea extract …………………………… 75 mg

(standardized to contain 1% rosavins)

L-Methionine ……………………………………….. 60 mg

Octacosanol …………………………………………… 2 mg

©Many thanks to Dr. Farrago for the irreverent analogy

Continue Reading

Pomegranate Is Powerful Prostate Protection

Posted on 11. Jan, 2010 by Kerry D Friesen, M.D..

Pomegranate—concentrated prostate protection.

The Prostate Gland: Who Needs It?

About the size of a walnut, positioned precariously below the bladder and surrounding the urethra—for men, the prostate gland is the key to reproductive and sexual health.

Each year more than five-hundred thousand men worldwide are diagnosed with prostate cancer.  African-American men have the highest incidence of prostate cancer while Asian men have the lowest.

In America, each year, more than 192,000 cases of prostate cancer are diagnosed and more than 27,000 men will die as a result.

Pomegranate: Powerful Prostate Protection

Until recently, prostate cancer prevention was nothing more than a pipe-dream.

Now a recent study from the University of Mississippi offers a real alternative.

The anti-oxidant properties of the polyphenols found within the pomegranate have previously been recognized for their  cardio-protective benefits.  Now, the anti-prostate cancer benefits have been established.

According to the researchers, pomegranate extract inhibits an enzyme found in the liver known as CYP1B1.  If left unattended, CYP1B1 metabolizes naturally occurring hormones and manufactures environmentally-induced cancer causing agents.

CYP1B1 is commonly found in cancer cells, not healthy human cells.

Pomegranate decreases the risk for prostate cancer by shutting down this renegade enzyme.

Continue Reading

Taiji: Mind-Body Medicine At It’s Best!

Posted on 01. Dec, 2009 by Kerry D Friesen, M.D..

The Essence Of Taiji: Integrating Heaven And Earth

Taiji (pronounced”tie-jee”) is an ancient healing/martial-art form that originated in China, thousands of years ago.

The Chinese conceived of taiji as a way to bring heaven and earth closer together, to resolve the great “opposites” of life—light/dark, yielding/resisting, relaxing/contracting and—to integrate mind and body.

The Yin And Yang Of It All

The Chinese know it as Yin-Yang (pronounced “een” and “awng’) and while the symbol is recognized the world over, the concept is poorly understood. Far from being a “new age” idea, this ancient way of looking at life emphasizes  balance in all aspects of life as the critical component of health and healing.

Long ago, the Chinese understood the importance of optimal blood flow . Centuries before the Western world, they correctly determined that blood flow is circular and that health depends on preventing stagnation and optimizing flow.  More importantly, they understood that, the myriad of interrelated yet opposing forces that make up the world around us are played out within the trillion or so cells that make up our brains and the ten’s of trillions that make up our bodies—in short, balance was everything.

Self-Directed Neuroplasticity

When practiced properly, the slow, carefully coordinated movements of taiji bring about relaxation, increased blood flow, strengthening of muscle and sinew and profound healing to both body and mind.

But how does taiji help the mind?

By building a better brain!

Until recently, scientists assumed that once damaged, the brain was beyond healing.

Nothing could be further from the truth.

We now know, that neurogenesis (the birth of new neurons) occurs in various areas of the brain over an entire lifetime.  This is an especially promising scientific finding for anyone that has suffered a stroke or severe head trauma.  In essence, where the brain leads—the body will follow.

In the case of taiji, the consistent practice of carefully coordinated body movements, stimulates neurons to grow and ultimately connect with tens of thousands of other neurons.  This process is known as self-directed neuroplasticity—the ancient neuroscientific secret of taiji!

Seated Taiji

Take a careful look at the video featured above.

†Dr. Zibin Gou, a University of Connecticut and Harvard-trained medical anthropologist, illustrates the power of the seated taiji program he created for the 2008 Paralympic Games in Beijing China.  Seated taiji is ideal for stroke patients or patients with spinal chord injuries where standing is not possible.

Elderly patients, or patients with limited mobility due to arthritis would also benefit from the improved muscle coordination that comes with practicing seated taiji.

Follow this link for more information about the power of seated taiji.

Help is just one carefully coordinated movement away….

Continue Reading

Vitamin C And Cataracts: Too Much Of A Good Thing?

Posted on 30. Nov, 2009 by Kerry D Friesen, M.D..

Cataract Surgery: A Last Resort

The Two Faces Of Vitamin C

L-ascorbic acid or “vitamin C” is an essential nutrient and potent anti-oxidant.

Vitamin C has a long history dating back to 1795 when the British Navy introduced lime juice to prevent the scourge of scurvy.

More recently, mega-doses of vitamin C have been used for everything from the common cold to cancer.

While generally recognized as safe, experimental animal studies have suggested a link between high-dose vitamin C ( > 1000 mgs/day ) and age-related cataracts.

A cataract is a cloudy area in the otherwise crystal-clear lens of the eye.  Smoking, diabetes, UV radiation, cortisone, trauma and inflammatory diseases, all accelerate cataract formation.

As a potent anti-oxidant, vitamin C would ordinarily be expected to counter-act the cellular “oxidative-stress” associated with the medical disorders mentioned.  Now a recent study of 24,593 Swedish women aged between 49 and 83, conducted over a eight-year period, suggests vitamin C may have a more sinister side.

Information about vitamin C supplementation, cortisone, hormone-replacement therapy and other lifestyle factors was collected from 1997 to 2005.

More than 2,400 cataract surgeries were performed on the study participants over the same eight-year period.

Conclusion?

Among women over 65 who consistently took greater than 1000 milligrams of vitamin C per day, the risk of cataract formation increased by 38%.

For women on hormone-replacement therapy, the risk increased by 56%.

According to the researchers the “results indicate that the use of vitamin C supplements may be associated with higher risk of age-related cataract among women.”

What To Do?

If you are currently taking more than 1000 milligrams of vitamin C per day and fall into one of the above higher risk categories, start by reducing your daily intake to only 500 milligrams per day.  Although there are anecdotal reports of “rebound scurvy”, no scientific proof for this supposed condition exists.

Aim for 250 milligrams of vitamin C per day and consider taking a different anti-oxidant.  Polyphenols or plant phytochemicals are extremely effective antioxidants and have not been shown to increase oxidative-stress or function as “pro”-oxidants.

Moreover, do not smoke, wear UV-blocking sunglasses and avoid cortisone therapy if you can.  If you are a diabetic, adopt the Mediterranean diet and exercise more for better blood-sugar control.

Source: American Journal of Clinical Nutrition
Published online ahead of print, doi:10.3945/ajcn.2009.28528

“Vitamin C supplements and the risk of age-related cataract: a population-based prospective cohort study in women”

Authors: S. Rautiainen, B. Ejdervik Lindblad, R. Morgenstern, A. Wolk

Continue Reading

Vitamin D: The Ultimate Antiviral?

Posted on 23. Nov, 2009 by Kerry D Friesen, M.D..

Vitamin D: Not Just A Vitamin Anymore!

Remember cod-liver oil?

Well a great idea, just got better!

While cod-liver oil is a good source of vitamin D, it contains far too much vitamin A and a only a fraction of the omega 3 fatty-acids recommended.

We now know that vitamin D is the “active ingredient” in cod-liver oil and responsible for most of the benefit.

Here are some little-known facts about vitamin D metabolism:

• Vitamin D is not a vitamin at all—it is a “prohormone” with a profound effect on human immunity
• Summertime sun exposure results  in vitamin D levels that average around 50 ng/ml, however, during the winter vitamin D levels may drop to less than 20 ng/ml
• The elderly and the obese are at increased risk for vitamin D deficiency
• Supplementation with 400 IU per day is not adequate to prevent vitamin D insufficiency
• In one study, 2000 IU per day for one year, failed to maintain adequate blood levels of vitamin D in 40% of post-menopausal African-American women
• Low vitamin D levels during pregnancy have been linked to schizophrenia and depression
• Vitamin D supplementation has been shown to decrease the risk of multiple sclerosis, rheumatoid arthritis, Type I diabetes and some cancers including, prostate cancer in men and breast cancer in women

Practically Speaking

It has been my practice to measure vitamin D levels in my patients for the last ten years.  During that time, fewer than five out of hundreds of patients had normal vitamin D  levels. Conclusion?  Most people are vitamin D deficient and unaware.

The “normal range” for vitamin D set by the Food and Nutrition Board is currently considered to be 30-90 ng/ml.  Keep in mind, many, many experts consider this level inadequate for the prevention of most vitamin D deficiency related disorders.

This recommended blood level translates into a daily intake of 5000 IU for men and 6-10,000 IU of vitamin D per day for women. It is nearly impossible to maintain healthy levels of vitamin D through diet or sun exposure alone.  Supplementation is almost always required.

Vitamin D, immunity and the flu

Based on multiple recent studies and our new understanding of vitamin D metabolism, it is no coincidence that the “flu” peaks in the winter when vitamin D levels are at their lowest.  Vitamin D is required for immune system regulation and has a direct effect on our ability to fight viral and bacterial infections.

As the author of one study asks, “where is the virus between epidemics?” From other scientific studies we know that the virus is in fact present in the population year-round, yet has an “explosive” effect only during winter months.  The same author goes on to ask another impossible to answer question without invoking the role of vitamin D and immunity, ” why does experimental inoculation of humans (without previous exposure to a virus), fail to cause illness in all the volunteers?”

What to do?

In order for vitamin D to effectively support the immune system, adequate stores must be present.  Stored vitamin D is drawn on specifically during viral infections and without daily supplementation of 5-10,000 IU per day, is rapidly exhausted.

• Ask your doctor about having your current vitamin D levels measured.
• Add fatty fish to your diet and consider taking a vitamin D supplement.
• A teaspoon of cod-liver oil now and then can’t hurt either.

Yes your mother does know best!

Continue Reading

Men, Low Testosterone And The Risk For Diabetes

Posted on 16. Nov, 2009 by Kerry D Friesen, M.D..

More Muscle Means Less Diabetes!

Some Fast Facts:

Men with diabetes have lower testosterone levels than healthy men

Testosterone replacement therapy is readily available and seldom utilized

Testosterone is critical for mental, physical and sexual health in both men and women

Low testosterone is linked to diabetes, obesity, heart disease, erectile dysfunction, depression and high blood pressure

Simple cost effective screening tests are available to help diagnose low testosterone (eg. the *ADAM questionnaire—Androgen Deficiency in Aging Male)

For Men Only (Ok ladies can peek)

1. Do you have a decrease in libido (sex drive)?
2. Do you have a lack of energy?
3. Do you have a decrease in strength and/or endurance?
4. Have you lost height?
5. Have you noticed a decreased “enjoyment of life”?
6. Are you sad and/or grumpy?
7. Are your erections less strong?
8. Have you noted a recent deterioration in your ability to play sports?
9. Are you falling asleep after dinner?
10. Has there been a recent deterioration in your work performance?

If you answered “Yes” to any 3 questions OR “YES” to question 1 or 7,  consider talking to your doctor about a blood test to measure serum tesosterone levels.  Better yet, take this questionnaire to your doctor and get the answers you’re looking for.

The Health In Men Study: Low “Normal” Testosterone = Insulin Resistance And Diabetes

According to a recent study published in the †European Journal of Endocrinology, even low “normal” levels of testosterone are associated with an increase in insulin levels and Type 2 diabetes.

Elevated insulin levels promote weight gain specifically around the waist.

So-called “truncal” obesity signals insulin levels to rise even higher making our cells increasingly resistant to the all important glucose lowering function of insulin.  In addition, chronically  elevated insulin levels suppress the body’s natural production of testosterone and so on and on the cycle goes!

In the study noted above, as insulin levels rose, serum testosterone levels were driven lower with the lowest levels of testosterone observed in men with the most severe insulin resistance.

How Do I Know If I Have Insulin Resistance Syndrome?

Insulin resistance occurs when our cells no longer recognize insulin’s ability to transport glucose (blood sugar) out of the blood stream to inside the cell where metabolism and energy production takes place.

Here are some indicators that insulin resistance is present:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
2. Serum triglycerides 150 mg/dl or above.
3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
4. Blood pressure of 130/85 or more.
5. Fasting blood suger of 110 mg/dl or above. (risk for heart diseases begins when blood sugar is >90 mg/dl)

What To Do?

If you think you might be insulin resistant, ask your doctor to order the following tests in addition to the check list mentioned above:

Serum testosterone, free and total testosterone, SHBG, PSA, LH (luteinizing hormone), DHEA-S and for some men and women, fractionated estrogen levels.

Consider starting a simple exercise program with the primary goal of toning and building lean muscle.  Forget crunches for now.  Truncal obesity means the excess weight is packed deep around internal organs and cannot be eliminated by liposuction or abdominal exercises.

Adopt the Mediterranean diet with a special emphasis on low glycemic index foods.  Consider adding a supplement to enhance glucose transport and decrease circulating insulin levels.

Finally remember, “more muscle means less diabetes!”

*ADAM questionnaire the brainchild of : Morley JE et al. Validation of a screening questionnaire for
androgen deficiency in aging males. Metabolism. 2000;49:1239-1242.

† European Journal Of Endocrinology, 2009 Oct;161(4):591-8. Epub 2009 Aug 6.

Continue Reading

Recent Study: Statin Therapy, It May Help Your Heart—Or, Give You Diabetes?

Posted on 12. Nov, 2009 by Kerry D Friesen, M.D..

Ask your doctor about statin alternatives!

Heart Disease: It’s Not Just About LDL Anymore

The cholesterol lowering drugs known affectionately as “statins” are widely prescribed for patients with elevated cholesterol and/or diabetes.  While they may be extremely effective at lowering LDL “bad” cholesterol, they also come with a “side-order” of side-effects—some potentially fatal.

As recently as 2008, statins were being extolled for their “pleiotropic” effects, that is, the ability to treat a myriad of disorders (Alzheimer’s, cancer, osteoporosis), in addition to the only FDA approved indication—elevated LDL cholesterol in conjunction with diet and lifestyle changes!

In fact, the prescribing information  for Crestor, a leading high potency statin clearly states that,

“CRESTOR is not indicated to reduce cardiovascular morbidity and mortality”

Simply put, Crestor will not save your life or prevent the coronary artery disease that can lead to a heart attack and death.  From a medico-legal standpoint, that indication is like, “having your cake and eating it too.”  Something most diabetics understand is NOT possible.

New Findings

According to Dr. Swapnil Rajpathak , lead investigator of the controversial study reported in the October 2009 issue of Diabetes Care:

“Contrary to our expectation, we did not find any benefit of statins on diabetes risk. In fact, there is a suggestion that statins may be associated with increased risk — which needs to be explored further.”

To better understand the results of the trial, investigators researched data from five other randomized trials of statins.  More than 57,000 study participants took part in the five trials.

Four years later, more than 2000 study participants had developed diabetes—a 13% increase over what was expected. The only significance treatment difference was the addition of statin therapy.

While the researchers argue that statin therapy ultimately has more benefit than risk, it should be noted that diabetics have elevated triglycerides and low HDL rather than an elevated LDL cholesterol.

What To Do?

Here is a partial list of commonly prescribed statins:

lovastatin             (Mevacor)

pravastatin          (Pravachol)

atorvastatin         (Lipitor)

rosuvastatinn      (Crestor)

fluvastatin            (Lescol)

simvastatin           (Zocor)

If you find yourself taking one of the above statins, look carefully at the changes that can be made to eliminate the need for this family of medicines.  If you truly are benefiting from statin therapy, consider adding Ubiquinol 50-100 mg per day to offset the side-effects associated with longterm statin therapy.

If all else fails, you can ask your doctor about alternative therapies.

To your health!

Continue Reading

New Study: Lifestyle And The Mediterranean Diet Better Than Drug Therapy For Diabetes

Posted on 03. Nov, 2009 by Kerry D Friesen, M.D..

Olive Oil. Not just Popeye's girl friend anymore!

Diabetes: A Modern Day Plague Of Biblical Proportions

Twenty-four million people in America have diabetes.  That’s a staggering 8 percent of the population.

Men and women in the 60 and over age group have the highest incidence with an equally incomprehensible 23 percent  currently diagnosed with diabetes!

This modern day metabolic plague will continue to spread as increasingly younger  populations combined with a rapidly aging population in turn develop diabetes.

It’s Complicated

According to the National Institutes Of Health:

• Heart disease and stroke are 4 times higher in adults with diabetes.

• In 2004, heart disease was noted on 68 percent of diabetes-related death certificates among people ages 65 years or older.

• Diabetes is the leading cause of kidney failure, accounting for 44 percent of new cases in 2005.

• Diabetes is the leading cause of new cases of blindness among adults ages 20 to 74 years.

• In 2004, about 71,000 nontraumatic lower-limb amputations were performed in people with diabetes.

• Periodontal, or gum, disease is more common in people with diabetes. Among young adults, those with diabetes have about twice the risk of those without diabetes.

• Poorly controlled diabetes during the second and third trimesters of pregnancy can result in excessively large babies, posing a risk to both mother and child.

• About 60 to 70 percent of people with diabetes have mild to severe forms of nervous system damage. The results of such damage include impaired sensation or pain in the feet or hands, slowed digestion of food in the stomach, carpal tunnel syndrome, erectile dysfunction, or other nerve problems.

Now For The Good News!

In a recent study reported in the Annals Of Internal Medicine,  215 overweight people with newly diagnosed type-2 diabetes were randomly assigned to a Mediterranean diet, (with less than 50 percent of all daily calories from carbohydrates),  or a low-fat diet (with less than 30 per cent of all daily calories coming from fat).

Conclusion

Consuming a Mediterranean-style diet, rich in vegetables, fruits and nuts, olive oil, and legumes, is more effective for diabetes control than a low-fat diet!

In fact, the Mediterranean diet was so effective that the need for drug therapy in this overweight diabetic population at risk for heart disease was delayed in 44 percent of the study participants.   More than 70 percent of those in the placebo group required prescription drug therapy to normalize blood sugar and HbA1c levels.

According to the research scientists:

“the findings reinforce the message that benefits of lifestyle interventions should not be overlooked despite the drug-intensive style of medicine fueled by the current medical literature”

Honorable Mention:

“Participants assigned to the Mediterranean-style diet lost more weight and experienced greater improvements in some glycemic control and coronary risk measures than did those assigned to the low-fat diet.”

Summary

Only the Mediteranean diet, rich in cereals, wine, fruits, nuts, legumes and whole grains, fish and olive oil, and low in dairy, meat, junk food and fat , has been linked to longer life, less heart disease, and protection against cancer.

It should come as no surprise that the Mediterranean diet is rich in carotenoids, polyphenols, antioxidants and monounsaturated fats.

Monounsaturated fatty acids are especially important in Type 2 diabetes where insulin resistance is thought to be the underlying metabolic disturbance.  Monounsaturated fats such as olive oil are effective at reducing insulin resistance and improving glucose function, therefore decreasing the need for drug therapy.

Why not start today and introduce the essential components of the Mediterranean diet into your daily routine?

Olive oil is the best source of monounsaturated fat, colorful foods are rich in polyphenols, carotenoids and antioxidants.  Don’t forget fish, red wine (resveratrol) and whole grains.

I’ll see you in the produce section of your local grocery store!

Source: Annals of Internal Medicine
Volume 151, Pages 306-314
“Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type 2 Diabetes – A Randomized Trial”
Authors: K. Esposito, M.I. Maiorino, M. Ciotola, C. Di Palo, P. Scognamiglio, M. Gicchino, M. Petrizzo, F. Saccomanno, F. Beneduce, A. Ceriello, D. Giugliano

Continue Reading

Talk About Your Antioxidants: Astaxanthin Combats Chronic Inflammation And Much More

Posted on 31. Oct, 2009 by Kerry D Friesen, M.D..

Astaxanthin supports heart health and blood flow!

Chronic inflammation underlies most diet and lifestyle related diseases, including high-blood pressure, heart disease, diabetes, obesity and even Alzheimer’s and Parkinson’s disease.

Antioxidants play a pivotal role in combating chronic inflammation and premature aging by reducing the oxidative damage that occurs when cells are stressed beyond their capacity.  When left unchecked for months and years, cellular damage leads to tissue damage and ultimately overt disease.

When combined with a suboptimal diet and low levels of antioxidants the entire process is accelerated and people appear to age prematurely.  Fine lines, wrinkles and sun-damaged skin belie the real problem—mitochondrial dysfunction, DNA disrepair and accelerated aging.

Ultimately, our arteries suffer leading to atherosclerosis, coronary artery disease, stroke and heart attack.  When blood vessel walls are involved, high blood pressure develops.  If the brain is involved, cognitive impairment, Alzheimer’s and Parkinson’s disease may evolve.

Astaxanthin (pronounced—”asta-zanthin”), a naturally occurring, fat soluble antioxidant that imparts the pink color to wild salmon, is 500 times as potent as the quintessential antioxidant vitamin E!

More importantly, astaxanthin has a natural affinity for cell membranes and mitochondria, the power-houses that keep our cells alive.

While LDL cholesterol may not be the sole cause of coronary artery disease, a chemical reaction known as peroxidation turns them into extremely reactive and damaging molecules.  LDL is then deposited within blood vessel walls ultimately leading to heart disease and stroke.

Astaxanthin possesses unique anti-inflammatory properties that prevents the oxidation of LDL particles and thus reduces the risk for heart disease and atherosclerosis.

Recent studies suggest that astaxanthin may also help support:

• a healthy immune system
• eye health
• joint health
• connective tissue health
• skin health
• cardiovascular health and blood flow
• brain health
• gastrointestinal health
• muscle function
• muscle recovery after exercise
• cellular membrane health after exposure to UV light
• normal oxidant:antioxidant balance

Talk about your antioxidants!  At 500 x the potency of vitamin E, astaxanthin has it all.

Shouldn’t you be taking it? I do!

Continue Reading

Finally The FDA Finds That Supplemental Vitamins—”can be useful”

Posted on 23. Oct, 2009 by Kerry D Friesen, M.D..

Earlier this month the Food And Drug Administration released a consumer advisory regarding the use of supplemental vitamins. To everyone’s surprise the advisory admitted that vitamins “can be useful” and that “there are many good reasons” to consider taking them!  As a physician that practices “preventing” medicine, I couldn’t agree more.

Vitamins are and always will be, vital for life.  We cannot in fact live without them.

Both vitamins and minerals are essential cofactors responsible for the myriad of chemical reactions that we refer to as “life.”

Nutrigenomics is a new discipline that seeks to understand diet-related disease by tracing the signaling pathways that occur within a cell when triggered by specific nutrients that in turn, activate our genes that then code for the proteins that keep us alive.

As the chart illustrates, nutrition, genetics and molecular biology figure prominently in understanding how vitamins prevent or at the very least ameliorate disease.

The Right Vitamin For The Right Reason

According to Barbara Schneeman, PhD, the director of FDA’s Office of Nutritional Products, Labeling, and Dietary Supplements, “Supplements can be useful when they fulfill a specific identified nutrient need that can’t be met by food or is not being met through normal food intake.”

Here are some of the recommendations in the FDA’s  Fortify Your Knowledge About Vitamins advisory:

You should consider taking a vitamin supplement if,

• you adhere to a vegan or vegetarian diet
• you are pregnant or breastfeeding
• you are over the age of 50
• you have a specific health condition

Admittedly, choosing the right supplement can be difficult.

However, certain supplements including B12, Vitamin D3 and polyphenols (the “active” ingredient in medicinal foods) can be generally recommended.

Consider your diet, lifestyle and age when making a decision.  Or you might even consider asking your doctor.

If you have a specific supplement-related question, leave a comment and I will be happy to help!

Continue Reading

Green Tea: Several Cups A Day Keeps Depression Away

Posted on 21. Oct, 2009 by Kerry D Friesen, M.D..

Green Tea Helps Depression

Depression can be difficult to treat.

Even with the most effective medications, a sixty percent response rate is considered exceptional. Worse yet for most people, continued treatment revolves around minimizing side-effects rather than aggressively addressing the circumstances that allowed the depression to develop in the first place.

Even more confusing are recent clinical studies that suggest new-generation anti-depressant medications may function primarily as  placebos for everyone but the most severely depressed.

Like most physicians, I have watched select patients benefit from SSRI and dopaminergic-type medications and marveled at their relatively rapid onset and ease of use. And, like most physicians, I’ve watched as patients gain weight, develop sexual side-effects and after prolonged drug therapy become less engaged and more dispassionate about life in general.

They are no longer sad — but they’re not happy either.

Clearly, a “pharmaceutical answer only” is not the best approach.

A recent study published in the American Journal of Clinical Nutrition, investigated the relationship between green tea consumption and  depressive symptoms in  1,058 elderly Japanese over the age of 70 with mild to severe depression.

In Japan, as in the United States, depression is common among the elderly and frequently misdiagnosed or ignored altogether.

Moreover, it is now well known that depression increases the risk of other medical disorders such as heart disease and diabetes. In addition, the World Health Organization (WHO) forecasts that within 20 years more people will be affected by depression than any other health problem.

Depressive symptoms were 44 percent lower for study participants that drank four or more cups of green tea per day even after adjusting for additional risk factors such as sex, age, BMI, alchohol consumption, smoking and diet!

Of course other factors associated with tea drinking may be involved and a larger population based study would reveal any potential confounding variables.

However, in the meanwhile here is what is known.

Psychological Distress

A previous study  by the same author, found that drinking five cups of green tea per day reduced the incidence of psychological distress  by 20 per cent.

Anti-anxiety/ Anti-stress Benefits

In addition to its well-known role as an antioxidant,  green tea contains L-theanine. L-theanine, (N-ethyl-L-glutamine) is a major amino acid uniquely found in green tea.

In animals, l-theanine increases serotonin, dopamine and GABA levels in the brain promoting relaxation.  L-theanine also has neuroprotective properties by virtue of its ability to antagonize the excitiotoxicity of glutamic acid (think monosodium glutamate).

Consumption of as little as 50 mg of l-theanine is associated with alpha brain wave activity observed in states of profound relaxation.

The final message?  Don’t despair—help may be as close at hand as your next “cup of tea”.  If all else fails, try l-theanine 50 mg, 2 -3 times per day for a more relaxed brain.

Source: American Journal of Clinical NutritionTitle: Green tea consumption is associated with depressive symptoms in the elderly
Authors: K Niu, A Hozawa, S Kuriyama, S Ebihara, H Guo, N Nakaya, K Matsuda, H Takahashi, Y Masamune, M Asada, S Sasaki, H Arai, S Awata, R Nagatomi, and I Tsuji

Continue Reading

Forget Cheerios: Try Harvard Medical School’s Top 11 Cholesterol Lowering Foods!

Posted on 20. Oct, 2009 by Kerry D Friesen, M.D..

Why Not Try These Truly Functional Foods

This recently released list of foods that lower cholesterol will come as no surprise to some people.

What is surprising is how little it really takes to make a significant difference.

For example, just 20 to 35 grams of oats per day, 2 ounces of nuts, 10 ounces of tofu or 2.5 cups of soy milk per day can lower LDL cholesterol by 5 percent.

Just 2 grams of phytosterol containing foods can lower LDL by 10 percent!

While the end result of adding these functional foods to your diet may be the same, the way they lower cholesterol can be remarkably different.

Fiber binds to cholesterol in the digestive tract while phytosterols compete for absorption of cholesterol.  Fatty fish lowers triglycerides by activating an enzyme called lipoprotein lipase in the blood stream and nuts contain PUFA (polyunsaturated fatty acids) that directly lower LDL (bad) cholesterol.

Harvard Medical School’s Top Eleven Foods

1. Oats
2. Barley and other whole grains
3. Beans
4. Eggplant and Okra
5. Nuts
6. Vegetable oils
7. Apples, grapes, strawberries, and citrus fruits
8. Foods fortified with sterols and stanols
9. Soy
10. Fatty fish
11. Fiber supplements

As an added benefit, most of these foods possess natural anti-inflammatory properties that when combined with lowered cholesterol, decrease the risk for heart disease and stroke.

So why wait?  Make it your mission to include these 11 top-rated foods in your daily diet.  Better yet, add the foods and include a high-quality supplement to boost the health promoting benefits!

Continue Reading