heart 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.

What The Neck? Are You Short-Circuiting?

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Have you ever thought about how how much you strain your neck throughout the day?

You look down to:

  • Text
  • Reply to your email
  • Check Facebook
  • Send a tweet
  • Type on your keyboard
  • Read
  • Speak with your children

…And the list goes on and on!  This can potentially add up to several hours each day that your neck is tilted forward and/or down.

Why Does This Matter?

Your neck is the connection between your brain and the rest of your body.  The messages your brain needs to send must travel through your nervous system which is encased by the bones of your spine.  Therefore, if the spinal bones in your neck are continually forced into a forward (or looking down) position, it puts a great deal of pressure on your nervous system.

This interference causes “electrical problems”.  Whereby, the information that needs to flow freely in the nervous system can no longer do so.  It can cause a “short-circuiting” effect in your body.  This is where certain areas of your body develop illnesses or issues because they are lacking all of the information they need to function at 100%.

Additionally, these misalignments can lead to Forward Head Posture.  This is a serious condition that must be addressed by a chiropractor.  The doctor must work on bringing the carriage of the head back into alignment with your neck and shoulders.

alignment

What Is The Proper Alignment For Your Neck?

If we look at you from the side, your ears should be centered on your shoulders.  This gives your cervical spine (your neck) the correct curve to allow your nervous system to function properly.  Free of any misalignments.

However, if your ears are lining up closer to (or surpassing) the front of your shoulders, your neck is no longer in proper alignment.  This means you are experiencing a significant loss of curve in your neck.  Therefore aren’t able to allow the messages to travel properly within your nervous system.

This is a very serious problem, because even a loss of curve by 1 degree puts significant pressure on your nervous system, never mind the potential for a couple of inches.

Misalignment can actually develop into a loss of curve, or even a reversed cervical curve and can put immense strain on your health.

This Condition Can Lead To Experiencing:
  • Migraines
  • Breathing problems
  • Heart disease
  • Various nose, throat and ear problems
  • Learning difficulties
  • Emotional problems

This is such a critical area of your spine that must be free of misalignments to allow your body to express real health.

Have you noticed this problem in your spouse or your children?  It is especially worrisome for children to have reversed cervical spines, as it can compound into many problems throughout their lives.  And as we all know, when problems are left unaddressed, they tend to get worse, not better.

As we are spending more and more time on our devices and computers, the unnatural strain we are putting on our necks becomes even more prominent.

Click here to read, ” Is Today’s Technology Destroying Your Health?”

What Is The Solution?

Find a chiropractor in your area that can help you to express optimal health.  Follow the care plan laid out for returning the proper curve to your spine.  Especially in children as the rate of complete correction can be quite high, as they are growing and developing quickly.

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

How Processed Sugar Destroys Your Body

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How Processed Sugar Destroys Your Body

How much processed sugar sneaks into your diet in a day? You may be surprised at how many grams of sugar you are consuming without even realizing it.

For example, a quick visit to Tim Hortons for breakfast, lunch or snack with a fairly routine order can tip the scales of sugar content at over 30 grams!! That is a lot of sugar for your body to process all at once, especially when the sugars are all processed, accompanied by equally processed foods around it.

A Tim Hortons Cinnamon Raisin bagel (11 grams) with plain cream cheese (2 grams), Double-Double Coffee (18 grams) = 31 grams of sugar

The University of Texas MD Anderson Cancer Centre advises that women should consume no more than 25 grams of sugar per day, and men should consume no more than 37 grams of sugar per day.

So after one stop at Tim Horton’s you’ve maxed your entire daily recommended sugar intake in just one blow! Think about the rest of your day… how will that look? A sandwich for lunch? A granola bar for snack? Pasta for dinner? Your processed sugar intake is adding up to look mountainous.

So what is the problem with sugar?

Sugar is an anti-nutrient. It causes your body to leach nutrients in its attempt to clean up the damage that sugar leaves behind. It also directly feeds cancer cells, and causes serious inflammation.

Inflammation is the cause behind almost every single illness and condition, and sugar continues to fuel inflammation rather effectively once it has started. Because of its oxidative effect on the body, it can contribute to a whole host of conditions and issues that may be misdiagnosed as other illnesses or causes, but in actuality, the cause is actually the over consumption of processed sugar.

How can processed sugar affect your body?

According to Nancy Appleton, Ph.D., there are over 146 reasons that sugar is ruining your health. Here are the worst offenders, and if you’d like the full list and references, head over to http://www.rheumatic.org/sugar.htm

• Sugar can suppress the immune system.
• High intake of sugar increases the risk of Crohn’s disease, and ulcerative colitis.
• Sugar can cause a rapid rise of adrenaline levels in children.
• Sugar can cause heart disease.
• Sugar can cause appendicitis.
• Sugar can cause multiple sclerosis.
• Sugar can contribute to osteoporosis.
• Sugar causes food allergies.
• Sugar can cause cataracts.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause myopia (nearsightedness).
• Sugar increases the risk of gastric cancer.
• Sugar can cause depression.
• Sugar can adversely affect school children’s grades and cause learning disorders..
• Sugar feeds cancer.
• Sugar can exacerbate PMS.
• Sugar can slow down the ability of the adrenal glands to function.
• Sugar can increase the risk of stomach cancer.
• Sugar can cause low birth weight babies.
• High sugar intake can cause epileptic seizures.

These are very serious conditions and illnesses that are completely preventable! Reduce your processed sugar and processed foods intake by increasing your whole foods intake. Crowd out the bad foods with lots of delicious, colourful produce! Focus your diet on lots of leafy green vegetables, smoothies with berries and healthy fats, fresh fruits and vegetables, raw nuts and seeds, legumes and if you choose to eat meat or eggs, be sure they are from organic / grass fed / free range / wild sources.

With Sources from:

https://www.timhortons.com/ca/en/pdf/TH_Nutrition_Guide_CE_2013_-_FINAL.pdf

https://www.mdanderson.org/publications/focused-on-health/may-2015/FOH-cancer-love-sugar.html

http://www.rheumatic.org/sugar.htm

Could Your Boy Belly Cause a Heart Attack?

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Could Your Boy Belly Cause a Heart Attack?

Do you carry extra weight around your abdominal area? Research is telling us that people of normal weight who have extra central body fat are at an elevated risk of dying of heart disease.

Central obesity it extra fat around your midsection, and there is an easy way to calculate if you may fall into this category.

1. Measure your waist at your belly button.
2. Measure your hips at the widest part of your buttocks.
3. Divide the first number by the second number.

For men, your waist-to-hip ratio should be no greater than 1.0 and for women it should be no greater than 0.9.

If your numbers are higher than the suggested ratio, there are simple changes that you can implement to reduce your ratio and improve your health.

The first thing that you need to do is to add more fresh fruit and vegetables to your diet. It’s very difficult to make a massive diet and lifestyle change all at once and be able to sustain it long term. So the most important thing you can do is eat more fruit and veggies and these foods will begin to crowd out the bad foods.

I also want you to moderate your meat intake. A serving of meat is the size of a card deck. Which does not mean 8 decks stacked on top of each other!! When was the last time you ate a steak that fit in your hand? I bet it’s been awhile.

Over the years, our portion sizes have grown and grown into rather ridiculous quantities of food. Our bodies don’t need that much food and literally can not digest that much protein in one sitting. This extra protein ends up being stored as fat and can contribute to central obesity, putting you at risk for heart disease.

Avoid fast food, processed food and packaged food.

Eat real food!! Learn to make a few delicious recipes that you enjoy. Check out our blog of recipe ideas here.

And of course, move your body more often. Add some gentle cardio to your routine, go for a power walk at lunch, hit the gym and sweat it out.

The very first sign of heart disease is erectile dysfunction. Your arteries and capillaries are very active and sensitive in that area, and can be the first to indicate that there is hardening of the arteries or plaque building up in your blood vessels.

Obviously not a topic that you want on your radar, but heading to the doctor for a prescription to help in this area is one of the worst things you can do. It puts added stress on your cardiovascular system and masks an important symptom that is telling you that your body is in distress.

This is the time to make healthy diet and lifestyle changes to let your body naturally heal and return to abundant health.

With Sources from:
http://www.health.harvard.edu/heart-health/research-were-watching-belly-fat-boosts-risk-of-dying-of-heart-disease