risk of diabetes Archives - Amazing Health Advances

Why Diabetes Risk Is Higher for Older White Women

The AHA! Team — Sun, 02 Jun 2024 08:13:53 +0000

Al Sears, MD, CNS – Phthalates – the toxic chemical cocktail manufacturers use to make plastic products more durable and personal products smell better – can increase your risk of developing diabetes by up to 63%… That’s the terrifying conclusion of a new study published in the Journal of Clinical Endocrinology & Metabolism.1 And according to the researchers, the damaging effects extend beyond diabetes in these women. Phthalate exposure also contributed to a higher incidence of obesity, infertility, and other endocrine disorders over a six-year period. For reasons not yet understood by the scientists, this damaging association was not seen in middle-aged Black or Asian women—the team plan to investigate these “apparent racial and ethnic differences” in future studies. In a recent letter I wrote you, I warned of how these estrogen-mimickers are affecting men and boys… I’ve been sounding the alarm and warning my patients about the dangers of phthalates for more than 20 years. Sadly, in all that time, the problem has gotten much worse. And the number of products polluted with these alien estrogens has increased. Worldwide, 12 BILLION pounds of phthalates are produced each year. They can be found in thousands of everyday items we bring into our homes on a regular basis. They’re present in medical devices, prescription drugs, cleaning products, personal care products, Phthalates are even in the air you breathe and the foods you eat. In one study, more than 80% of food samples were found to contain a phthalate known as DnBP, while 86% contained a plasticizer known as DEHT.2 Not surprisingly, fast foods, processed foods, baked goods, and other packaged items contain the most phthalates. There are steps you can take to minimize your exposure. Here’s what I tell my patients: Take these simple steps to protect your home and family. Stop storing food in plastic containers and never use them to heat foods. Dust often to remove phthalates from your home. Don’t use products with artificial fragrances. Buy produce that isn’t packaged… even better is buying fresh food from a farmer’s market. And look for personal care products that are labeled phthalate-free. Choose pasture-raised animal protein. I’ve shared the benefits of eating only grass-fed and pastured protein for as long as I’ve been writing to you. Here’s one more… Conventional meat is commonly fed grain-based pellets that come from recycled food waste. Big Food manufacturers send leftover processed foods to industrial grinders, where they’re turned into animal feed (and pet food). Because it’s too expensive, these foods aren’t removed from their packaging, and everything – including plastic, cardboard, and adhesives – gets ground down into animal feed. Replace bottled water with filtered tap water. This simple step reduces your exposure 22-fold.3 The best filter to use is a reverse osmosis filter that forces water through a semi-permeable membrane that captures phthalates and other contaminants. Not just any reverse osmosis system will do, however. The system needs to be NSF/ANSI 58 certified. This certification indicates that the RO system has gone through rigorous tests to ensure it will give you the results you’re looking for. I’ve had these filters installed at my clinic, my offices, and my own home. Supplement to flush phthalates away Sadly, it’s impossible to avoid phthalates in today’s world. Unless you live in a bubble, it’s impossible to avoid them. But there are supplements that can help flush these chemicals from your body. Here are three I recommend to all my patients: Supplement with “crucifers in a capsule.” Veggies like broccoli, Brussels sprouts, cauliflower, and cabbage contain a compound called diindolylmethane (DIM). This helps your body break down and clear away estrogen mimickers. But it’s hard to get enough DIM from food. You’d have to eat two pounds or more of broccoli every day to get the amount you need. I recommend 100 mg daily. Add this DIM precursor. Indole-3-carbinol (I3C) helps prevent fake estrogens from attaching to your cell’s receptors. It also helps to metabolize estrogen into harmless compounds that are flushed away. Take 100 mg of Indole-3-carbinol per day. Use milk thistle (Silybum marianum). This is one of the best herbs for clearing toxins from your blood. It helps detoxify the liver and restore healthy liver function. Look for dried milk thistle extract. But make sure it has at least 80% silymarin, the active ingredient for liver cleansing. I recommend taking one 200 mg capsule twice daily. To Your Good Health, Al Sears, MD, CNS References: 1. Peng M, et al. “Phthalates and incident diabetes in midlife women: the study of women’s health across the nation (SWAN).” J Clin Endocrinol Metab. 2023 Feb 8;dgad033. doi: 10.1210/clinem/dgad033. Online ahead of print. 2. Edwards L, et al. “Phthalate and novel plasticizer concentrations in food items from US fast food chains.” J Expo Sci Environ Epidemiol. 2022 May;32(3):366-373. 3. Cox K, et al. “Human consumption of microplastics.” Environ Sci Technol. 2019;53(12):7068-7074. To read the original article click here.

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Ultra-Processed Foods Linked to Cancer, Early Death, Cognitive Decline

AHA Publisher — Wed, 14 Dec 2022 08:00:11 +0000

Dr. Josh Axe, DC, DNM, CN – When you hear “ultra-processed foods,” you probably pictures things like soda, cereal, cookies and frozen dinners — and you’d be right. According to a study published in the medical journal BMJ Open, these are considered ultra-processed foods, or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” A large body of research suggests that there are many dangerous effects of eating large amounts of ultra-processed foods, and there’s no doubt about it, the amount that many Americans eat is alarming. A 2021 JAMA study, for example, found that ultra-processed foods now account for two-thirds (67 percent) of calories on average in the diets of American children and teens. The BMJ study mentioned above uncovered that 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas. That’s not all. Research published in 2022 shows ultra-processed foods are linked withcancer and early death — and could even raise the risk of cognitive decline. What types of health problems may this lead to? As explained more below, consumption of such unhealthy ingredients is linked to problems including: obesity diabetes heart disease inflammatory bowel disease depression even cancer What Are Ultra-Processed Foods? Processed foods are those that have been changed in any way from their natural states, whether due to washing, canning, freezing or adding ingredients to them. Ultra–processed foods take things a step further: They are made mostly from substances extracted from foods, such as fats, starches, added sugars and hydrogenated fats, according to Harvard Health Publishing. Processed foods are definitely a tricky subject. Considering that many seemingly healthy foods come in packages today, it can be hard to tell the difference between “whole foods” and those that are processed. For example, is oatmeal an ultra-processed food? Are things like bagged trail mix or bottled fruit smoothies actually healthy choices? Breads and oatmeal are in fact “processed” even if they are healthy and homemade. You don’t just nibble on these grains — you process them into a loaf or rolled oats. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, like frozen fruits or canned veggies. The Processed Foods Spectrum: Not all processed foods are created equally, however. Chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re technically both processed. What is the difference between processed and ultra-processed food? Check out the spectrum below: Avoid: Ultra-processed foods — This group includes things like frozen dinners (yes, that includes pizza), all sodas (even diet!), store-bought cakes and cookies (goodbye, Little Debbie), boxed cake mixes, etc. These are made with added fats, starches, added sugars, hydrogenated fat and other artificial ingredients. Not often: Processed foods — This includes ingredients like jarred pasta sauce, sausages, store-bought salad dressings and whole-grain bread. These aren’t terrible in moderation or when you’re short on time, but when possible, it’s best to make your own versions to limit added ingredients. When you do purchase these, look for those that have a limited amount (two to four) ingredients. Better: Minimally processed foods — This includes things like extra virgin olive oil, meats (naturally raised), plain yogurt, nut butters (where the only ingredients are the nut and salt), frozen vegetables and fruit that have been processed at their peak to lock in freshness and nutrition. Ideally these should be just one to two ingredients. Best: Unprocessed foods — Fresh fruit, wild-caught fish and veggies fall into this category. They’re delicious just as nature made them. Effects on Health What do ultra-processed foods do to your body? Research shows that diets high in processed foods are associated with: Weight gain and obesity, including among children and teens Heart disease and vascular diseases Diabetes Depression Cancer More A 2019 study published in the journal Cell Metabolism that compared the effects of an ultra-processed diet to those of an unprocessed diet found that people consumed about 500 more calories per day on the ultra-processed diet. The ultra-processed diet usually resulted in higher intake of carbohydrates and fat but not protein. Participants gained on average two pounds during the ultra-processed diet phase of the study, which lasted just 14 days. Another study found that over a five-year period, people who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease and cerebrovascular disease. This remained true even after the researchers adjusted for the nutritional quality of the diet (considering factors such as the amount saturated fat, sodium, sugar and dietary fiber in the diets). A 2018 study linked high consumption of these types of foods to a greater risk of developing certain types of cancer. Researchers found that a 10 percent increase in ultra-processed foods in someone’s diet was correlated to about an 11 percent increase in developing breast cancer. A 2022 study backed up this data, finding a correlation between ultra-processed food consumption and colorectal cancer. Researchers concluded, “In the three large prospective cohorts, high consumption of total ultra-processed foods in men and certain subgroups of ultra-processed foods in men and women was associated with an increased risk of colorectal cancer.” Then there is the effect on cognition, as noted by research published in JAMA Neurol: In a cohort study of 10,775 individuals, higher consumption of ultra-processed foods was associated with a higher rate of global and executive function decline after a median follow-up of 8 years. … These findings suggest that limiting consumption of ultra-processed food could be associated with reduced cognitive decline in middle-aged and older adults. Added sugar found in many packaged foods is also a big health concern. Today it’s estimated that about 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories found in ultra-processed foods. High consumption of sugar, as well as different types of artificial sweeteners, is associated with a variety of health conditions, from obesity to type 2 diabetes to migraines. Studies have shown that people who consume more than 21 percent of their daily calories from added sugar double their risk of death from heart disease compared to those who consume less than 10 percent of their calories from added sugars. It’s not an exaggeration to say that added sugars are killing us. Ultra-Processed Foods List What is considered ultra-processed food? These are the types of food products that are loaded with preservatives, additives and unrecognizable ingredients. Many are also artificially colored and flavored, often deep-fried, and contain next to no nutritional value. Many things offered at “fast food” restaurants fall into this category. Fast food is fast and cheap for a reason … the large majority of the time, it’s processed and pre-prepared. According to the Centers for Disease Control and Prevention’s National Center for Health Statistics, about 37 percent of American adults eat fast food on a given day. Data also showed eating fast food decreased with age, surprisingly increased with income, and was more popular among men and non-Hispanic Black adults. Some examples of ultra-processed foods to avoid include: Chips, many crackers and salty snacks, and French fries Frozen pizza and other frozen meals Many cheeses and processed meats, like hot dogs, bologna, etc. Cakes, cookies, brownies, donuts and frostings Candy Fast food Soda, many juices and energy drinks How to Eat Less Ultra-Processed Foods (Healthy Swaps) 1. Make Gradual Changes While it’s tempting to make drastic dietary changes, you and your family have a better chance of sticking to healthy habits if you decide on one change at a time. For example, if you usually serve soda or juice with meals, try replacing these with water instead. After a few days, remove another major source of sugar. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a Grocery List It’s a lot easier to make healthy choices and avoid ultra-processed foods when you have a list of the items you’re looking to add into your diet instead. Make a list of the meals you’re preparing for the week and all the ingredients required. If you’re thinking of heading to the store without eating, forget about it. Shopping on an empty stomach will make it harder to resist those foods you should avoid. 3. Shop the Store’s Perimeter You’ve probably heard it before, but there’s a reason it’s recommended that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the things I love about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods. 4. Read the Ingredients List If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed. Don’t forget that ingredients are listed in the order of how prevalent in a food they are. Beware of what’s listed as one of the first five ingredients, or better yet, avoid foods that have more than five ingredients in them. 5. Look Out for Added Sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms for the substance in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: Think sucrose, fructose and dextrose. Another is to use fancy or “natural” sounding sugars, such as: cane sugar beet sugar cane juice fruit juice 6. Try These Healthier Alternatives Instead of chips and fries— Make your own. You don’t have to stick to potatoes either. I’m a huge fan of spicy kale chips, zucchini chips and even sweet baked apple chips. Keep these on hand when you need a TV time snack or to nibble on while getting dinner ready. Instead of frozen pizzas — Try one of these easy homemade doughs, like this coconut crust pizza or cauliflower pizza crust with your favorite toppings, such as veggies. These are super tasty, come together quickly and you can customize them to your family’s tastes. In place of sugary drinks — Replace sugary sodas and store-bought juices with homemade drinks that taste great and are good for you, too. This anti-inflammatory green juice will boost your body’s natural defenses, while my orange carrot ginger juiceis a crowd-pleaser among kids. In place of cakes, cookies, muffins — Sweet treats don’t need to be eliminated entirely, but when there are alternatives that taste this good, there’s no need for ultra-processed versions. This chocolate frosting is fantastic atop homemade baked goods, maybe even on this gluten-free chocolate cake. Alternatives to fast food — You can steer clear of fast food by meal prepping and choosing healthier restaurant options. (Here are the restaurants I recommend.) Fast food’s ubiquity can be difficult to escape, but it can be done. Eliminating those foods and replacing them with healthier alternatives is one of the best things you can do for your family’s health. Conclusion What are ultra-processed foods? These are foods that are made with added ingredients, such as sugar, salt, fat, and artificial colors or preservatives. Examples include fast food, chips, frozen meals, soda, processed meats and cheeses, and desserts like cake and cookies. It’s been found that about 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas, while they make up up to two-thirds...

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