cardiovascular disease

Stroke And Heart Attack Linked To Drinking This!

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The power of the brain and nervous system amazes me.  A system that controls literally every process and function in the body.  Therefore, I’m always interested in good research affecting the health and function of the nervous system.  Recently, I received an e-mail from a friend of mine in the US who is a practicing neurosurgeon.  The subject of the e-mail floored me. 

“Drinking two or more diet sodas a day linked to high risk of stroke and heart attack.” (1)

I needed to learn more.  So, I clicked on the link and pulled up the research studies they were referring to.  Why?  Because the media is NOTORIOUS for misrepresenting research and misleading the public just to increase viewership.  

Are We Surprised?

Let me state that for many health professionals, the findings of this study aren’t a surprise.  I would even argue that the majority of us with an interest in nutrition are well aware of the dangers of consuming artificially sweetened beverages on a regular basis.  We know that previous research has already shown soft drinks (both diet and regular) to be associated with a number of health risks.  Stroke and dementia (2), diabetes (3), obesity (4), and metabolic syndrome (5) which is a precursor to heart disease are just a few. 

Click here to read more about how drinking diet soda increases your risk of stroke 3-fold.

What Did The Data Reveal?

Drinking two or more of any kind of soft drink increased the risk of stroke and heart attacks.  Early death in women over 50 years of age was also reported.  The study sample included over 81,000 people.  However, Only 5% of them actually consumed two or more diet soda beverages.  What is interesting about this study is that these findings were reported after they accounted for age, ethnicity, Body Mass Index, and blood pressure.  These women didn’t have a history of stroke, heart disease, or diabetes.  All confounding variables that lead to heart attacks and strokes. 

Also, they found that physical activity and diet were the same between people who drank two or more diet soft drinks and those who didn’t.  After controlling for all these factors, the study found the following;

  • Women who consumed 2+ diet drinks a day were 31% more likely to have a clot-based stroke
  • 29% more likely to have heart disease
  • 16% more likely to die from any cause than the women who either drank less or none at all

Whose Risks Were The Highest?

  1. Women aged 50-79.
  2. If you were African-American.
  3. If you had a Body Mass Index (BMI) of 30+.

Stroke and Dementia Risk, Linked to Artificial Sweeteners

What Do The Results Tell Us?

For one, switching to diet sodas and juices with artificial sweeteners is not necessarily a “healthier” option.  They are both bad.  These studies don’t tell us outright that consuming soft drinks causes strokes.  However, it is safe to say the results of these long-term studies definitely raise some alarms.  

Also, it tells us that in people with no previous diseases that predispose us to heart attacks and strokes, result the exact same.  It would be interesting to look at a study that shows how long people would need to drink diet sodas before their risks start to increase.

But what is it about artificial sweeteners that increases our risk?  I am unaware if a scientific consensus exists that demonstrates causality.  Likely more research needs to be conducted before we can establish a direct causal relationship.  One explanation for the increased risk associated with artificial sweeteners may be that they alter the bacteria in the gut.  It could disrupts the body’s ability to control glucose.  If the body can’t control glucose than this can lead to diabetes, heart disease, and even stroke. (6)

Click here for my TV segment discussing the important role our gut plays in the regulation of our immune system.  Also, for helpful ways to avoid sugar, click here to read Sugar – Are you singing the sugar blues?

I’m an advocate for people breaking lifestyle habits that are unlikely to contribute to their well-being.  We are learning by way of repeated studies demonstrating similar results.  Consuming high amounts of sugar or diet sodas is ultimately going to lead to poorer health.  So next time you’re faced with a choice for a drink, maybe opt for water with lemon instead.

References:

1. CNN – Drinking two or more diet sodas a day linked to high risk of stroke heart attacks

2. US National Library of Medicine National Institutes of Health

3. The American Journal of Clinical Nutrition

4. US National Library of Medicine National Institutes of Health – nutrition

5. 4. US National Library of Medicine National Institutes of Health – nutrients

6. TIME – Diet Sodas and Juices Are Linked to Higher Stroke Risk, Study Says

Are You A Ticking Time Bomb? Try This Simple Exercise To Find Out Your Risk Of Heart Disease

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cardiovascular disease

A friend (a practicing neurosurgeon) sent me an email the other day about cardiovascular health that really caught my attention. The subject line read;

“Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.” (1)

I quickly went to check the validity of such a statement.  I mean, could it be?  A simple, no-cost, exercise that can be used as a tool to predict future cardiovascular events?

The study looked at whether a clinician could determine an association between a person’s fitness level and cardiovascular disease (CVD) risk.  All while using an office-based assessment tool.

Physical inactivity, lifestyle and increased CVD risk have all been well documented. (2–5)  The importance of researching this topic is obvious.  Heart disease remains one of the leading causes of mortality in the world.  In fact, The World Health Organization has posted that;

  • CVD is the number 1 cause of death globally – more people die annually from CVDs than from any other cause.  An estimated 17.9 million people died from CVD in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke.
  • Most cardiovascular diseases can be prevented – by addressing behavioral risk factors.  These include;
  • Tobacco use
  • Unhealthy diet
  • Obesity
  • Physical inactivity
  • Harmful use of alcohol using population-wide strategies. (6)

Click here to read, “Sitting Too Much is the New Smoking”.

firemen

A Retrospective Longitudinal Cohort Study

This study followed over 1100 occupationally active men.  Firefighters, 18 years of age and older, for over 10 years, stratified into 5 groups based on two factors;

  • Fitness level
  • The number of push-ups they could complete.

Baseline and follow-up physical examinations were completed within a 7-year window.  It included exercise tolerance in addition to push-up ability.  The outcomes were adjusted for age and body mass index among other variables (BMI).

The Findings

When the statistical analysis was completed in 2018 researchers found;

A significant negative association between baseline push-up capacity and increased CVD risk.  This was across 10 years of follow-up.

So how many push-ups were associated with decreased CVD risk?  Participants able to complete more than 40 push-ups had a significant reduction with risk of CVD.  This was compared with those completing fewer than 10 push-ups.

cardiovascular exercise

The findings of this study suggest that;

Performing 40 or more push-ups significantly decreases the incidence of heart disease events among active, adult men.

As a clinician, it is worthwhile to assess the functional capacity of our patients.  Talk to your doctor before starting any new exercise program.  Especially if you are taking medication.  Alternatively, it would be interesting to see studies observing females as well as different age-groups to see if the results could be replicated.

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

Now drop and give me 40!

 

References:
  1. JAMA Network Home
  2. The American Heart Association. Circulation.
  3. A policy statement from the American Heart Association. Circulation. 
  4. Steps to move the science forward. 
  5. The PURE study. Lancet. 
  6. The World Health Fact Sheet on cardiovascular diseases.

Become a Fat-Burning Machine

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Become a Fat-Burning Machine

Today’s society has taught us the foundational habits that put us on the fast-track to obesity, chronic illness, disease and a shortened lifespan. One of the most dangerous habits practiced by nearly everyone you know and very likely you too, is poor nutrition. Ouch! But it’s true… Read on!

Our culture has fostered in each of us eating habits that has made us a society of heavy carb-consumers, carb-burners, carb-cravers and fat storers! And it’s these habits that have set the stage for many of the devastating plagues of the day – namely diabetes, heart disease, cancer and as a result, a shorter life.

So what does this have to do with burning fat and becoming a fat burning machine?

Everything! Yes, how we eat has literally programmed our bodies to crave fast fuel carbohydrates as our predominant fuel source and subsequently for many, to store fat on our bodies at an alarming rate.  And we hate it because it makes us look and feel crappy. Possibly the most upsetting reality is that many of the  ‘experts’ have literally taught us it’s the right way to eat to be healthy.  Well, not if you look at the science. In fact, research has shown countries who consume the highest percentage of fat, particularly saturated fat have been shown to have the lowest risk of heart disease! It’s the exact opposite of what we’ve been taught.

Truth be told, it’s very simple — you burn what you eat. If you keep eating sugar (carbohydrate)  you’re going to burn sugar and sadly you’ll store the excess as – you guessed it!   FAT!   But if you consume more fat, much more fat – particularly healthy fats, you’re going to teach your body to preferentially burn fat as it’s primary fuel. And it’s not just the fat you ate at dinner, but also that unwanted body fat will start to burn away too. If there was a secret to this then that’s it. If you want to burn fat, you have to eat fat. Eating fat does not make you fat, in fact, it’s quite the opposite. Eating fat makes you an efficient fat burner. It can actually make you leaner. Not only that, healthy fats are crucial for many body processes not the least of which is your brain function. In fact, your brain cannot function properly without fat. 

All the while, many nutrition ‘experts’ still tell us to eat a low fat diet to stay lean and avoid cardiovascular disease and outright heart attacks. Unfortunately the science just doesn’t support that. Not only that, but observation and experience doesn’t support that either. After decades of avoiding fat we’re more overweight, even obese than ever before in history and cardiovascular disease is still the number one killer with the incidence going up, not down. What we’re doing is not working.

The next logical question would then be, ‘What kind of healthy fats should I be eating?’

Some of the best sources of healthy fat are avocados and avocado oil, coconut oil, olive oil (but olive oil not heated to boil or smoke point), butter from grass fed (pastured) cows, MCT oil and organic pastured egg yolks are a great place to start. Healthy omega 3 fat sources (that are essential for optimal brain health) would be flax seeds and flax seed oil, and fish oils, particularly sardines, anchovies, salmon or krill oil. Fats to avoid would be the trans fats in margarine, vegetable shortening, and partially hydrogenated vegetable oils. Avoid these like the plague. Run, hide and be very afraid! They’re dangerous to your health. If you’re going to be consuming more fat, eating the right kind of right fat is key.

So now we know which fats to choose, the next question is how much fat do we need.

Although the simple answer is more, the latest science recommends that healthy fats should comprise anywhere from 50 to 85 percent of your overall energy intake. That is easily 2-4 times what that we’ve been told to eat!  So definitely more. However, remember that fat is higher in calories but small in terms of volume so when you look at how much space it takes up on your plate, the largest portion should still be vegetables.

At the same time, it’s a good idea to cut back on those unhealthy carbohydrates – namely bread, pasta, cereal and baked goods, not just the obvious — cookies, chips, bagels, and  french fries, sugar and sweets – the blatant no-no’s. Also avoid processed or added fructose, particularly high-fructose corn syrup which is staple in nearly every soft drink out there today. Do your body a favour — Read labels!

But remember, everybody is different and unique in their exact needs. While making the move to a diet that is higher in healthy fat, proportionately lower in carbohydrates and moderate in protein will make huge health strides for the vast majority of people, our specific needs are individual so it’s important to know there’s not an exact ratio that’s perfect for everyone. Getting to know how your body runs best can be measured with various tests, but also by how you perform and feel.

So if you’re like nearly everyone out there today that wants to become that fat burning machine to shed that excess body fat and body weight, while at the same time significantly lower your risk for conditions like diabetes, heart disease and cancer, you’ll want to strongly consider upping your intake of healthy fats and and proportionately cutting back those unhealthy carbs. It truly can be the formula for you becoming a fat-burning machine, a you that is efficiently losing weight, feeling great and living a longer, healthier life.

Blog by Guest Author: 

Dr. Mark FoullongDr. Mark Foullong has prided himself for over 20 years in delivering the highest quality of health care to Orangeville and surrounding areas.  Dr. Mark graduated with honours from Canadian Memorial Chiropractic with a 4-year Doctor of Chiropractic (D.C.) degree.  Prior to that, his studies were in Honours Biochemistry at McMaster University in Hamilton, Ontario.  Because of his passion in helping families maximize their health and well being and also his love of children, he further completed 1 year of specialized training in Paediatrics granting him Fellowship status from the International Chiropractic Paediatrics Association (F.I.C.P.A.).  He does what he loves and loves what he does.

Dr. Mark has been in private practice in Orangeville since 1995.  He has built, and now alongside Dr. Trevor Middleton and Dr. Jess Willox, run the largest Chiropractic practice in Dufferin County.  Dr. Mark and his team constantly strive to be the best they can for their patients and to stay on the cutting edge of the latest technology and information in health delivery.  As such, the team is involved with regular continuing education and training.  They travel thousands of miles and spending hundreds of hours every year to remain the health leaders in their community and their profession.

Find Dr. Mark Foullong at: 

web:  www.orangevillechiropractor.com
facebook:  @dufferinfamilychiropractic
Twitter:  @OvilleChiro
Youtube:  Orangeville Chiropractor – Dufferin Family Chiropractic
Instagram:  @Orangeville_Chiropractor

Ditch Soda Altogether, Diet or Not

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Ditch the soda

Although the label on a diet soda may indicate that it is a healthier version of its full sugar counterpart, when you look at the studies on how diet soda impacts your health, you’ll be thinking twice before indulging again.

First things first…this post is not a debate as to which soda product to consume.

Regardless of the type of soda that you may be consuming, I want to be clear that consuming this product raises very significant health concerns.

Soda of any kind is highly acidic and can contribute to tooth decay as well as affect the pH of the body. Consuming a diet that is high in processed foods and beverages creates an acidic environment in the body, which creates imbalances in the body. To counteract the acidity of the body, calcium can be leached from bones and teeth to raise the pH closer to neutral. 

Living in a state of acidity also allows for diseases to form in the body including cancer, diabetes, and cardiovascular disease, just to name a few.

This message is directed at those people that drink diet pop and truly believe that they are doing their body a service by not indulging in the more sugar-laden stuff. So, let’s get down to the nitty gritty on how drinking diet soda can specifically negatively effect your health and future wellbeing.

Tooth Decay

If you are concerned with keeping your pearly whites in good condition, then ditching your soda habits is imperative. The acidity from the pop eats away at the enamel and can cause tooth decay. Imagine how your teeth would hold up if submerged in battery acid. Well, the acidity of pop (pH of 2.5) isn’t far off from that of battery acid (pH of 1). Remember back to high school chemistry class that water is neutral with a pH of 7. With a pH of 2.5, there is no wonder that pop can wreak havoc on our body so quickly.

Cardiovascular Disease

As if there aren’t enough, lifestyle factors that can trigger the development of cardiovascular disease without a beverage that is marketed as “diet” and “sugar-free” to confuse consumers. Do yourself a favour and remove all sodas from your diet. The consumption of diet pop has been linked to an increased risk of heart attack and stroke.

Weight issues

Like many “diet” products that don’t help you to lose weight magically, the same is true of diet soda. The artificial sugars in soda also trigger insulin to be released, much like regular pop does, and initiates fat storage in the body. The best options are to replace pop with water and herbal teas.

Kidney Damage

Think of your kidneys as a filter responsible for cleaning out unwanted substances and excess fluid in your body and releasing it as urine. Now imagine what happens to a filter when it is full of “junk.”

It is believed that the sweeteners (“junk”) used in diet pop cause kidney function to decline with regular consumption of diet pop.

Now that you have the lowdown on diet pop, steer clear of it and any other beverage masking itself as “diet” or “sugar-free.”

Sitting Too Much is the New Smoking

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sitting

The amount of sitting that we do in a day has quickly become a concern for our health and longevity.  Studies reveal that the health impact of sitting for too many hours a day can be compared to the effects that smoking has on our health.

A sedentary lifestyle has been linked to;
  • Cancer
  • Diabetes
  • Obesity
  • Cardiovascular disease
  • Weakened immune system.

Let’s explore some ways to ensure that you don’t fall symptom to these diseases.

Shocking!  How Many Hours Of Sitting We Do In A Day

There is the time in the car on the way to and from work.  The 8 hours at the office.  All in addition to spending time each night on the couch in front of the television, computer or on your phone.

The winter months in Canada can be particularly difficult to get motivated to work out or to be more active.  But there are some simple things that you can add to your daily routine to increase your activity level without having to brave the elements of winter.

Set A Goal To Be Active 10 Minutes Each Hour That You Are Awake!

If you wake up at 6 am and go to bed at 10 pm, then you have 160 minutes to fill with activity.  Don’t panic.  Activity doesn’t mean that you have to be actively exercising.

Activity could be as simple as;
  • Standing at your desk while you make phone calls
  • Tidying your house
  • Preparing dinner
  • Walking to the car (I suggest parking at the far end of the parking lot at work and the grocery store to increase your activity) 
  • Taking a walk on your lunch break
  • Taking a yoga or pilates class, or any other form of exercise that you enjoy

Click here to read, “10 Desk Exercises You Should Be Doing Every Day”.

If you are pressed for time to fit in exercise, try multitasking.

When you drop the kids off at their extracurricular activities, rather than sitting and waiting for them to be finished, use this time to do an impromptu workout.  Walk around the block or if the weather isn’t nice, go to a nearby shopping centre and do a quick lap around the store.

If you are prone to watching a lot of television during the winter, then during the commercial breaks, get up and do a small work out.

Do three reps of 15 squats, lunges, push-ups, sit-ups, or go through a quick yoga flow of stretches.

Get a fitness tracker and aim to hit around 10,000 steps per day.

Especially if you are the type of person that needs to visually see your progress throughout the day.

The benefits of an active lifestyle are far reaching and include;
  • Higher energy levels
  • More restful sleep
  • Lower body mass index
  • Detoxification
  • Better mental clarity

By bringing awareness to our level of activity we can easily make adjustments to our lifestyle.  All this to ensure that we are taking care good of our health and maximizing our longevity.

With Sources From:

http://www.nchpad.org/403/2216/Sedentary~Lifestyle~is~Dangerous~to~Your~Health