The Story of Cholesterol: A Supplemental on Supplementals

In the last article (which was supposed to be the last article in this series) we covered the miraculous and beneficial effects of CoQ10 on heart health and energy. If you or a loved one ever had a heart attack CoQ10 supplementation is a must. 

As far as supplements go the story is a bit more involved than just CoQ10 as wonderful as it is. There are a few other supplements that can greatly improve cardiovascular health and increase energy in the process. The news gets even better when you consider that, along with CoQ10, anyone can benefit from a boost of energy and vitality when the following supplements are added to a healthy lifestyle. Just as before in the previous article it is necessary to point out that nothing written here should be construed as medical advice and that any supplemental regimen should be discussed with your trusted (and open minded) healthcare professional. With that caveat established let's take a look at some of the other supplements that you may or may not be familiar with.

D Ribose

We are energetic beings and our bodies need plenty of energy. ATP (adenosine triphosphate) is how our body gets things done energetically speaking. One of the main constituents of ATP is D-ribose. No D-ribose means there can be no way to produce ATP. Without ATP there can be no energy. D-ribose is generated by the body mostly on the as-needed basis and there is no way to store it. This is an important factor to consider because when tissues are under stress they cannot produce D-ribose and thus the body is robbed of energy. The combination of poor heart function leading to oxygen deprivation and the inability to produce energy can leave you feeling quite poor in deed.

A prominent German physiologist by the name of Heinz-Gerd Zimmer established a connection between heart function and D-ribose. He found that people who had hearts deprived of nutrients and oxygen sometimes due to blockages fared better when given D-ribose.  Zimmer also found that the administration of D-ribose had restorative powers for energy and helped bring about normal diastolic heart function. In a 1992 clinical study D-ribose was also shown to have increased the ability to do exercise in patients that had severe coronary artery disease.

Magnesium

One of the main culprits of poor cardiovascular health is actually the inability to properly absorb calcium which is found in plentiful amounts in most western diets. When calcium is ill-absorbed it remains in the blood stream longer where it has a greater chance to interact with free radicals increasing the rate of calcification that often occurs in arteries and other blood vessels. At this point blockages are sure to happen given enough time. This is where magnesium comes in to help. Magnesium, along with vitamin D, helps to convert calcium into a more absorbable form before it calcifies keeping blood vessels clear. If that was not important, or impressive, enough magnesium is also great at keeping platelets from aggregating (sticking together) and forming blood clots while it also acts as a vascular dilator reducing blood pressure. It should be noted that people suffering from renal insufficiencies should not supplement with magnesium without medical guidance.

B Vitamin Complex (especially B5)

B vitamins in and of themselves provides the body with massive, sustained energy over a significant amount of time and that is simply awesome. For the sake of this article, however, we will cover vitamin B5 specifically in a slightly different light. Many people are unaware of the vital role B5 (also known as pantothenic acid) plays in limiting inflammation and oxidation of cholesterol. No less than 28 clinical studies have shown that vitamin B5 produced positive results regarding triglyceride levels and LDL cholesterol levels while increasing HDL levels. A literature review was conducted by Dr. Mark Houston and published in Progress in Cardiovascular Diseases helped establish pantothenic acid’s importance in cardiovascular health. The literature demonstrated after only four months of B5 supplementation total cholesterol was reduced by 15%, LDL cholesterol by 20% and triglycerides by 32.9% while increasing HDL by 8.4%. He also noted that studies of longer duration showed continued improvement in participants over the initial four month successes. Reduce inflammation and you reduce cholesterol…period!

We long to live lives enriched by the fragrance of energy and productivity radiating from every pore. Sometimes, however, devastating health conditions such a heart attack can rob us of that ability leaving one disturbed and down trodden. The beauty of nature and life is that even if we find ourselves in this lowered state of affairs we do not have to dwell there. An out is often provided if we look carefully and thoughtfully at our circumstances. There are, of course, many more supplements that could be considered but this is a healthy start (pun intended). Proper supplementation of the right nutrients can be the difference between slumming in the doldrums and soaring with the eagles after an adverse cardiovascular event. This article should serve as a great catalyst for conversation between you and your trusted healthcare provider.

Sources for this article include:

The Great Cholesterol Myth (Bowden and Sinatra)

The Story of Cholesterol: Energy, CoQ10 and Statins

We have reached the point where the discussion turns to the practical side of things. Once the thinking is done we must put into practice what we have learned. Right off the top the need for a disclaimer is paramount: Nothing in this article should be construed as advice on dietary or supplemental modalities. You should consult your physician or a trusted health care provider for your specific needs. In the interest of stimulating a great conversation between you and your health care provider the words that follow should be your guide.

The miracle of Coenzyme Q10 (CoQ10)

One of the main issues surrounding statin drugs is how it inhibits the production of a key enzyme known as CoQ10. Devastating adverse health effects have been associated with CoQ10 deficiencies and has been recognized by some parts of the medical community in the U.S. and more widely in Europe and the Far East. Many people are familiar with the term “CoQ10” but do not have a firm grasp of what it is and how vital it is to our hearts so let’s discuss it.  

CoQ10 is a powerful vitamin-like substance produced by virtually every cell in the body. It has many functions that prove to be vitally important to the body. One of those functions is converting our food into fuel for our cells to use. When we eat good, wholesome foods and CoQ10 is present in the cells in adequate supplies our energy levels rise. The science of the process in which CoQ10 does its work is actually intriguing but we will skip the detailed lesson and just say without it we would have a hard time getting much of anything done. Because the heart is such a dense muscle that is always active it is one of the top CoQ10 producers in the body and rightfully so. Beating on average 2.5 billion times during a person’s life the heart requires a wealth of energy. Statins interfere with the production of some enzymes including CoQ10 robbing the heart of significant amounts of energy. To add insult to injury as we age we tend to produce less and less of this powerful enzyme naturally setting us up for exponential energy lose and poor cardiovascular production.

Another function of this miracle enzyme is blood pressure modification. It has proven itself to be an awesome way to reduce blood pressure without harmful side effects. A meta-analysis of clinical trials conducted in 2007 by F.L. Rosenfeldt et al (Coenzyme Q10 in the treatment of hypertension…) found overwhelming, across the board evidence that significant reductions in blood pressure took place among test subjects taking the supplement when compared to the control group (who did not take CoQ10 at all). Since 1974 doctors in Japan have prescribed CoQ10 to patients who experience congenital heart failure. Further studies in the U.S. showed a marked increase of heart function and vitality in people suffering from severe (class III and class IV) cardiomyopathy. These were people who were given just a year or two to live because they were that sick until CoQ10 supplementation began.

In addition, CoQ10 is a wonderful antioxidant. Oxidative stress, especially as it relates to LDL cholesterol, is a major cardiovascular concern. Remember that cholesterol in and of itself is not the boogey man but oxidized pattern B LDL cholesterol is. Coenzyme Q10 steps in and helps to prevent oxidation of patter B LDL helping to stop the type of cardiovascular stress that plague so many people. A healthy non-inflammation inducing eating plan along with CoQ10 supplementation can make all the difference in having excellent heart health especially if the person is experiencing poor cardiovascular health at the moment.

Where to find it

Typically CoQ10 tends to be found most prevalently in the organ meat of animals such as the kidneys, liver and heart. This is the most natural way to get it from outside your own body. The problem is enzymes tend to breakdown very readily when exposed to high heat even for short periods of time. The alternative to consuming organ meat (especially if you are vegetarian) has to be in the form of a supplement.

CoQ10 supplements are out there but it is imperative you can trust the source. There is no need to consume anything that is of low quality in the hopes that it will be beneficial. High quality CoQ10 that is readily bioavailable is a must. Seek advice from a knowledgeable source when determining what you might like to use.  

In Conclusion

There is a distinct correlation between CoQ10 deficiency and poor, sometimes fatal, heart function. So much so that the evidence of years of studies should be splattered across the headlines daily warning us about the deficiency and how to overcome it through supplementation. Medically speaking it is a very cheap and efficient way to reduce mortality and morbidity from cardiovascular issues especially in comparison to drugs and surgery that both carry ill side effects while draining personal and institutional coffers worldwide.

Originally this was supposed to be the last article in the series but there are other nutrients that should be discussed that would be of great benefit to cardiovascular health. With that thought in mind one or two additional articles may be necessary for the sake of thoroughness.

Sources: The Great Cholesterol Myth (Bowden and Sinatra)

Green Tea, Pharmaceuticals and Your Hypertension

Recently an article was published on various online news outlets about green tea and its effects on a certain medication for hypertension. This same study is slated to be published in the journal Clinical Pharmacology & Therapeutics which will lend it much credibility in the eyes of many in the medical establishment. The study says, in part, that if a person is being treated for hypertension with a drug called nadolol (market name Corgard) they should not drink green tea. After careful consideration of the study findings I believe some of the issues associated with the study itself and the effects of green tea should be discussed.

"The Study"

Let us begin with the fact that this study was conducted with ten (10) people. Yes, you read that correctly and it is not a typo. Only ten people were used for this "study" and they were consuming the drug nadolol for only for two weeks. In addition, the ten individuals used in the study were between the ages of 20 and 30 with no known health issues including hypertension. None of them had high blood pressure so the effect of the green tea's interaction with the drug and its supposed effect on preventing the treatment of hypertension could not be established since it was not (and could not be) studied.

Also, no evidence of a cause and effect relationship between the drug nadolol and green tea was established. The researchers do not know why or how green tea is affecting the absorption of the drug or if it is affecting it at all. The scientist involved in the study "believe" that the antioxidant ECGC found in the tea is the culprit. As far I as can tell belief is a matter of faith and faith belongs firmly within the realm of religion and spirituality not science. If scientist wish to tell people that green tea is hazardous to their health they should diligently provide proof using the very scientific method we were all taught in grade school.

To add insult to injury the "test" subjects drank 3-4 cups of green tea per day. This represents an amount of tea that is double the average amount of green tea consumed by average tea drinking Americans. This fact makes the study dubious and misleading on its own.

Benefits of Green Tea

The sad irony of this study is that one of the many benefits of green tea is its ability to lower blood pressure. Angiotensin-converting enzymes (ACE) contributes to high blood pressure under certain situations and green tea helps to inhibit its production. Many people are on blood pressure lowering medications known as ACE inhibitors that have harmful side effects. Green tea is a natural ACE inhibitor with no known side effects. It should be noted the nadolol is not an ACE inhibitor but a beta blocker, however, the point of this message is the blood pressure relieving powers of green tea. 

Also, green tea helps to do many things like stimulate brain activity for increased clarity, reduce the chances of bacterial food poisoning by preventing the growth of E. coli and other harmful pathogens and helps to maintain proper blood glucose levels for those wishing to prevent or control diabetes. 

There are many more benefits offered by consuming green tea that are therapeutic and pleasing to the body without harmful side effects. It should, in no way, be demonized especially by such a crudely crafted study.

Conclusion

The unfortunate truth these days is that we live in a sound bite world where most people get their news from headlines. Even television news stories have taken on the cloak of superficiality and seldom report the details of anything. Not only is this practice costly but potentially devastating especially to our health. It is important more and more that we move beyond the headlines and peek behind the veil for the full story especially when it pertains to our health!

The Story of Cholesterol: Inflammation is the villain that got away

Let us, for the sake of illustration, imagine a crime scene. At this crime scene is a victim who is alive but unconscious and thus unable to speak. The paramedics are working tirelessly to tend to the fallen soul as a crowd of witnesses and on -lookers gather. When the police finally arrive they begin arresting the paramedics, witnesses and the on-lookers just for being at the scene. In the meantime the true culprit goes unnoticed and is allowed to continue to victimize others. If you are anything like me a sense of injustice swept over you as you pondered this scenario as it should but this is how we treat cholesterol. Cholesterol is often (but not always...we'll get to that) the unwitting witness or even the paramedic that gets blamed for doing something it had no part in while the true villain, inflammation, gets away Scot-free to continue its reign of terror. By the way, in the illustration the silent victim is our cardiovascular system.

Inflammation our friend, Inflammation our foe

Let's be fair about inflammation before we go much further. Inflammation is a natural and necessary bodily function. It serves as a marker so the immune system can know where the bad guys are. Without inflammation pathogens in the body could wonder freely and do massive damage. While acute inflammation is a natural and necessary process chronic inflammation is a killer. What causes chronic inflammation? A whole host of things actually like highly processed foods, simple carbs, too much protein (especially from animal sources), environmental toxins, medications, alcohol, etc., etc. Chronic inflammation is extremely damaging to the cardiovascular system and cholesterol has shouldered most of the blame for the last 40-50 years. And why not? If you were responsible for generating $31 billion a year in sales you would be the fall guy forever! In addition, chronic inflammation is a silent, painless killer much like hypertension and no amount of cholesterol lowering drugs can save you from it (this point will be further illustrated when the true nature of statin drugs are discussed).

Oxidative Stress and Free Radicals

Free radical is probably a term you are now familiar with but just in case you're not a brief description follows. When it comes to free radicals it helps to think of them as a pack of teenage boys at the mall roaming around just waiting to hit on receptive looking female that approaches. The whole while they are generally annoying not only the girls but anyone in the vicinity who may be watching. This pack of boys begin to upset the whole mall experience with anyone they come into contact with. That is a nuts and bolts metaphor for free radicals. They create massive amounts of inflammation and just mess up everything.

In the end chronic inflammation is of much more concern than cholesterol ever was generally. There is one scenario where cholesterol can be a bad actor but that occasion is almost exclusively dependent on free radicals and oxidative stress (imagine that). We will continue to move forward through the true story of cholesterol and cover statin drugs in particular and what they do us!

Slow and Steady Wins the Weight Race!

Generally I do not write articles about myself. Generally. However, I do have a story to tell that I hope will be of inspiration to someone and that is why I’m making an exception. I don’t merely right articles or have an interest in health arbitrarily. There are many reasons for why I write, like a sincere desire to help others, with my own personal struggles not being the least of them. Weight gain, inflammation and severe sinus issues plagued me. If nothing else it proves that I am not immune to the pitfalls of life and more specifically a western diet and lifestyle. If you find yourself in a struggle don’t despair but take comfort in the fact that with knowledge, time and effort most any issue can be mastered and overcome.

How I gained the weight

I can sit on my butt with the best of them. Oh how easy it is to plop down on the couch and watch another mind numbing episode of (fill in the blank here). This is an insidious trap because inactivity feeds off of and breeds more inactivity. The more I sat the heavier I got and the more I didn't want to become active.

I was already about 20 lbs. heavier than normal when I returned to my hometown and then it happened. A combination of home cooking, fast food and the weekly stop at the “soul food” restaurant packed on an additional 20+ lbs. I gradually gained 42 lbs over a 16 year period of time. Sounds familiar? In addition, unbeknownst to me, I was suffering from severe allergic reactions to the inflammatory foods I was consuming. The result was a sinus issue so extreme that I was popping Sudafed twice a day. I blamed the usual suspects like dust, pollen and pet dander even though these never bothered me growing up and I didn’t have a pet to be exposed to pet dander so I don’t know why I considered that one. Grasping at straws I suppose. Add frequent nosebleeds and headaches to the mix and I was miserable and resigned to taking over-the-counter medications.

Stress is often a common denominator when it comes to weight gain among most people and I was no exception. My work in law enforcement was demanding and working many hours off duty left me fatigued which always compounds stress related issues. When you throw in the demands of family and everyday life chronic stress was a constant companion. An annoying, relentless, and pound producing companion! In short, the more cortisol, the more hunger increases and we know what happens next.

How I lost the weight

Although I don’t remember the exact date it happened I do remember the day I woke up startled, expecting to see someone in the room because I could hear them snoring. As I looked around frantically I slowly began to realize I was the only one in the room and it was me I heard snoring. I actually woke myself up and it was then I knew something had to change. At that time I realized I was approximately 40 lbs overweight and slowly falling apart at 32 years of age. Something had to go and I decided it was the weight instead of me. Intuitively I knew I was eating horribly. I confess an extreme weakness for Krystal burgers, soul food and Oreo cookies. Don’t even think about asking me to share! The amount inflammation in my body must have been astounding. Unfortunately, at that time in my life I had just began my journey to better health and sharing with others health related information and was not knowledgeable enough to really help myself. I did know enough to stop the fast food and slow down on the cookies but my food consumption evolution had only just begun. Thankfully I continued, little by little, and discovered the way I should go. Slow and steady does win the race. And when it comes to weight loss slow and steady is wonderful because it provides the stability you need to keep the weight off for good.

As I neared the end of my weight-loss journey I encountered an eating plan geared towards diabetics and those with pre-diabetes. After a few tweaks I reformulated the plan and began to use it and experienced great success. Most of us know how difficult it is to lose those last 5-10 lbs. and I wasn’t excluded. With the anti-inflammation food plan I eliminated or limited significantly sugar, dairy and non-healthy fats intake. Combined with moderate exercise my metabolism skyrocketed and I exceeded my weight goal by two pounds. Before anyone gets the wrong impression please realize that my consistent habits over a three to four year period lead me to my goal. There is no magic formula, no silver bullet. You must be consistent over the long term for sustained success.

Having spent many years in the military I knew exactly what I needed to do to get the weight off from an exercise point of view. Admittedly I hate running. I find it torturous, beneficial, but torturous nonetheless. As you can imagine the weight didn’t come off easily because I found it difficult to commit enough to running but I did it anyway. I have two points to make here. The first is that sometimes you have to do things that you really don’t want to do to achieve your goals. Just make sure they lead to positive results. The second point I want to make is that one should definitely look for activities that excite and connect with you. For me I have found cycling to be a great workout and it has done wonders. Search for what gets you moving and do it. Track your progress, keep raising goals and hold yourself accountable (or find a buddy to help hold you accountable).

I definitely  believe in supplementation. Any supplement that is truly natural and provides non-toxic nourishment for the body I’m all for. Be diligent about what you buy and understand that it is nourishment the body needs not gimmicks. If you’re supplements are chemically based and filled with synthetic materials and synthetic vitamins beware. These things tend to create inflammation and encourages weight gain over the long term.

My primary goal for sharing my story is to let people know that with forethought, perseverance, and consistent change you can begin to lay the groundwork for long term and sustained weight loss. Establishing a sound eating plan and consistent activity will lay a proper foundation in case other issues need to be addressed (e.g. poor thyroid function, adrenal fatigue, the need for cleansing, chronic stress, etc.). I cannot stress enough how important it is to avoid gimmicky diet plans and supplements that could cover up or even exacerbate the issues given as an example above. Gimmicks can mask the true nature of why you are gaining weight or are unable to lose it. If you are interested I will be more than happy to provide my phase one and phase two eating plan food charts. Just email me at thoughtfulhealth@gmail.com and I will forward them to you. Go in good health!

Treating Constipation: Nutrition

Constipation is a very real and daily preoccupation for some. The pain and general discomfort is unfortunate and because of this many seek to chemically remedy their situation only to exacerbate the problem. How then, can a person pull themselves from this seemingly unending daily cycle? There are three specific techniques to utilize on the daily basis (note the emphasis which is mine) for long term, lasting relief. Proper nutrition, stress relief and detoxification are essential for great intestinal health. This article will focus on nutrition.

Powerful, Natural Intestinal and GI Tract Cleansing and Fortification!

Proper Nutrition

We in the western world have a fast food problem leading us down a road of epidemic health concerns. Obesity, hypertension, malnutrition (more on this later) and of course constipation are just a few of the outcomes of constantly pulling around to the drive-thru window. Before we go any further in this discussion the need to explain what fast food is arises so we can all be on the same page. We have our usual suspects of course. Those places labeling themselves as “fast food” or the new catch phrase “quick service” restaurants (in an attempt to confusion and befuddle people who are on to them) are obvious but there are other types of fast food. Please consider that just about anything you can microwave as a meal or snack from your grocers freezer or shelf  is “fast food”. We don’t traditionally think of restaurants that you sit down and order from a menu without numbers as being fast food but they most certainly can be. Fast food isn’t about how quickly you get your food. It’s about how processed the food is and it is these highly processed foods (to include junk food) that wreak havoc on our digestive health and then our health overall. 

When it comes to proper nutrition a great place to start is with fruits and vegetables. Obvious, right? Fruits and veggies should comprise at least 60% of the diet especially if you are prone to constipation. Not only are fruits and vegetables nutrient rich but they are easily digested which is extremely important where constipation issues are concerned. 20% of the diet should come from complex carbohydrates (whole grains, cereals), 15% from proteins and 5% from fats (quality fats like Omega 3 and Omega 6 found in legumes and nuts). Here is an interesting fact. Adding 20g (just under an ounce) of bran to the daily diet will increase fecal weight by 127% and reduce food transit time in the digestive tract by 40%! Food transit time is a great indicator for how well the digestive tract is functioning.

There are many people who now avoid carbs like the plague but without complex carbs, where the majority of our fiber comes from, we risk chronic constipation. Our bodies were built with some level of balance in mind not extremes. The extreme of avoiding all carbs will only cause issues. It is agreed that all simple carbs should be avoided when possible (highly refined sugars and highly refined flour products) but complex ones should be embraced. Extremes in any form will ultimately lead to suffering. 

Malnutrition was mentioned earlier because not many people know or realize just how malnourished we are as a society. We think we have plenty of food but we do not. What we have is plenty of “stuff” designed to look and taste like food and can be highly addictive (a subject for another article most likely). The truth is most of what we consider food today is void of the most basic nutrition and as such is extremely difficult to eliminate from our bodies. The “stuff “ we eat turns into a sort of gelatinous goo which coats the intestines preventing the uptake of nutrients when we do get something wholesome into our stomachs. The result is constipation. The result is malnourishment. The result is degenerative disease. The result then becomes premature death. After all, it has been noted by ancient physicians and new that death begins in the belly. 

Not So Fun Fact: It is estimated that 90% of all acid reflux issues are due to slow digestion predicated by poor elimination of waste in the colon (i.e. constipation).

Cleanse Naturally with Powerful Herbs that are Gentle and  Therapeutic!