Michael Garko, Ph.D.
Host – Let’s Talk Nutrition

Introduction

In his essay On Old Age, Cicero, the ancient Roman philosopher and rhetorician, commented on why he believed people thought of old as being an unhappy experience. He said: The fact is that when I come to think it over, I find that there are four reasons for old age being thought unhappy: First, that it withdraws us from active employments; second, that it enfeebles the body; third, that it deprives us of nearly all physical pleasures; fourth, that it is the next step to death (Cicero, 44 BC).

Although he lived over two thousands year ago, Cicero seemed to capture how laypeople and many experts alike have over the centuries and still to this day think and feel about old age. Such of view old age implies that aging is a pathogenic process, leaving people in the depths of dread, despair, depression and dysfunction, culminating in death. 

Many researchers focus on senescence (i.e., the process of growing older and showing the effects of advancing age) and select out only those dimensions of aging which demonstrate decline, degeneration and decrepitude (Gergen & Gergen, 2001). The dominant narrative of aging in the culture is one that sees senescence and aging as inextricably linked, celebrates youth and laments aging and old age.

However, there is another narrative of aging, which is far more optimistic and is, in fact, achievable. That narrative is about aging in a healthy way deep into the life cycle or otherwise to age successfully with a minimum of morbidity (i.e., disease).

Of course, there is the question of how to accomplish successful aging. As it turns out, there are many facets to aging successfully, one of which is nutrition, which itself is rife with complexity. Nevertheless, there are certain nutrients and supplements which can make an important contribution in the effort to age successfully. One of them is Aged Garlic Extract (AGE), the Kyolic brand.

As part of series on Aged Garlic Extract (AGE), the March 2008, edition of Healthful Hints offers a definition of aging and successful aging. In order to recognize fully the importance and use of AGE in successful aging, it is necessary to understand what aging and successful aging mean.

What Is Aging?

The issue of aging strikes fear into the hearts of many people, a fear often created and promulgated by misconceptions and false beliefs about aging. When the topic of aging is discussed, more often than not images of an old person ridden with decrepitude are conjured up.

How we conceive of and approach aging influences our thoughts, feelings and actions about it, not only from a scholarly or clinical point of view but also from a day-to-day life perspective. Thus, the attention devoted here to offering a definition of aging.

Defining aging is a difficult challenge because as a process it is implicated and intertwined with biological, medical, philosophical, social, religious, political and cultural issues, among other aspects and processes of existence and living.

It is probably more common than not to associate aging with a stage of the life cycle preceding the end of life. While pervasive, this notion of aging does not represent what happens during the entire process and tends to promote a pessimistic, pathogenic-driven perspective.  Aging is not a disease process confined to a fixed period of life or old age characterized by either a precipitous or slow tortuous decline into frailty, senility and mortality. It is not being argued that aging is a damage-free process divorced from death.

On the contrary, aging is “the accumulation of random damage in the building blocks of life – especially to DNA, certain proteins, carbohydrates and lipids – that begins early in life and eventually exceeds the bodies’ self-repair capabilities” (Olshansky, Hayflick & Carnes, 2002). Aging is a gradual and dynamic process beginning at birth and extending over the life span and involving a series of progressive changes increasing the risk of mortality (Moody, 2010).

What is being argued against is the view that aging is inextricably and invariably linked to predetermined, disease-ridden senescence. It is possible to age successfully such that the process does not become defined solely by disease, decrepitude and depression.

What Is Successful Aging?

Successful aging may appear to be a contradiction in terms. On the one hand, aging is often thought of as representing loss, defeat, and weakness, with death as an impending end point. On the other hand, success connotes gains, victory and strength, with the possibility of continuing achievement. Consequently, putting success and aging together seems to be paradoxical (see Baltes & Baltes, 1990).

However, according to Baltes and Baltes (1990), the seemingly apparent contradiction of successful aging serves “to provoke a probing analysis of the nature of old age as it exists today,” that it challenges us “to participate in the creation of aging, instead of passively experiencing it as a given reality that is ‘natural’ only for the reason that it exists” (p. 4).

Beyond it raising our consciousness about what aging is, successful aging is achievable. It is possible to increase the likelihood of living to average life expectancy and beyond with minimum morbidity (disease) and quality of life or otherwise achieve successful aging by putting into practice proven lifestyle and nutritional principles which can help de-accelerate aging, delay disease and defer death to a later period in the life cycle.

Rowe and Kahn (1997) offer a useful definition of successful aging. They “define successful aging as the ability to maintain three key behaviors or characteristics: low risk of disease and disease-related disability; high mental and physical function; and active engagement in life” (Rowe & Kahn, 1997, p. 38).

Conclusion

Aging need not remove us from living an active life, enfeeble us, deprive us of a pleasurable existence and be the impending step of doom before death. In other terms, aging is not inherently a disease ridden process occurring during a predetermined period of life (usually later life) and promising only a decline into decrepitude and death.

While it is true that the body is unable to repair itself as quickly in later life as it does in its earlier stages and mortality is a certainty, this does not mean that the aging process cannot be de-accelerated and death can be deferred until a later time in a person’s life cycle. It is indeed possible to age successfully such that it is possible to lower significantly and for the greater part of the life span the risk of suffering from disease and disability, cognitive dysfunction and an inactive existence. 

In the next issue of Healthful Hints, mechanisms of aging (in particular free radicals) and the importance and use of AGE in successful aging will be discussed.

References

Baltes, P.B. & Baltes, M.M. (1990). Psychological perspectives on successful aging: The model of selective optimization with compensation. In P.B. Baltes & M.M. Blates (Eds.), Successful aging: Perspectives from the behavioral sciences (pp. 1-34). New York: Cambridge University Press.

Cicero, M. Tullius, & Powell, J. G. F. (1988). Cato maior de senectute. Cambridge [Cambridgeshire]: Cambridge University Press.

Gergen, M. & Gergen, K. (2001). Positive aging. New images for a new age. Aging International, 27, 2-23.

Moody (2010). Aging: Concepts and controversies (6th ed.). Thousand Oaks, CA: Pine Forge Press.

Olshansky, S.J., Hayflick, L., & Carnes, B. (2002). Position statement of human aging, Journal of Gerontology: Biological Sciences, 57A(8), B292-B297.

Rowe, J., & Kahn, R. (1997). Successful aging. New York: Pantheon Books.

 Michael Garko, Ph.D.
Host – Let’s Talk Nutrition

Introduction

As early as 5,000 years ago, garlic (Allium sativum) began to find its way into the cultures and everyday life of ancient civilizations such as Egypt, Greece, Rome, Northern Europe and China. Although it was native to Central Asia, the medicinal purposes and properties of garlic eventually became known throughout the known world and celebrated in pre- and recorded history.

In folklore, garlic was attributed with the ability to bring good luck, protect against evil forces, serve as an aphrodisiac, repel scorpions and ward off/repel sorcerers, werewolves, warlocks and vampires (mostly because of its odorous quality), among other things. Beyond its alleged fantastical abilities, garlic was recognized in ancient cultures and those following them to possess certain medicinal powers (see Pizzorno & Murray, 1996; Wikipedia, 2010; Zimmerman, 2010). For example, garlic was used to treat such conditions as bladder infections, bacterial infections from wounds, respiratory disorders, intestinal disorders and conditions such as diarrhea, dysentery and flatulence, worms, skin diseases, hysteria, diphtheria, vaginitis, among other ailments. It was also used to increase strength and life-energy (i.e., chi), improve blood circulation and provide protection against the plague during the Middle Ages (see Pizzorno & Murray, 1996; Wikipedia, 2010; Zimmerman, 2010).

Some may believe intuitively that eating fresh, raw garlic is a better nutritional and health alternative than consuming a garlic supplement. However, this belief has not been supported by scientific research. As it turns out and while it may be surprising to learn, garlic does not need to be eaten in a fresh, raw state in order for it to be effective, medicinally speaking (Borek, 2001). This is especially true when the dietary garlic supplement is in the form of Kyolic Aged Garlic Extract manufactured by Wakunaga of America Co., Ltd.  Hundreds of studies show that Aged Garlic Extract (AGE) provides not only the same health benefits as fresh garlic but goes beyond what fresh raw garlic offers in terms of health-promoting effects.

The February, 2010, edition of Healthful Hints is the first in a series on AGE. In this issue, five different forms of garlic will be discussed.

Five Forms of Garlic

Raw Fresh Garlic

History teaches that fresh raw garlic provides healthful benefits but consuming it comes with a pungent odor. It also has the potential to cause indigestion if consumed in large quantities with the intention of experiencing its medicinal effects. That being said, one of the health benefits of eating raw fresh garlic (assuming it is consumed in large amounts and can be tolerated gastro-intestinally) is its cardiovascular protective effects such as lowering blood cholesterol levels, inhibiting the aggregation of blood platelets and dissolving blood clots (see Borek, 2000; Kleijnen et al., 1989).

In addition to its cardiovascular protective effects, raw garlic cloves once they are ground or sliced can be applied topically on wounds. Allicin, a by-product of the enzymatic catalyzing of alliin by alliinase, has the ability to kill bacteria and prevent infections. Yet, while it possesses anti-bacterial-anti-infection potential, allicin can also damage external and internal tissue on contact, thereby, limiting its topical application and internal consumption (Kyolic, 2010a).

Thus, although raw fresh garlic does provide cardiovascular when consumed in large quantities and anti-bacterial-anti-infection benefits when applied topically, fresh raw garlic comes with the unpleasant side-effects of offensive odor, indigestion and tissue damage, all of which diminishes its medicinal benefits. 

However, consuming garlic, especially in large amounts to achieve therapeutic benefit, is problematic because of its pungent odor which tends to linger on the breath and skin and, thereby, acts as a social deterrent and because of its potential to cause gastrointestinal problems, including indigestion. It well-established that once garlic cloves are cut or crushed the enzyme alliinase catalyzes the chemical reaction converting alliin to allicin.

Allicin was once believed to be the compound giving garlic its medicinal properties. However, scientific studies have established that allicin is an unstable, reactive/oxidative compound. It is responsible for garlic’s strong odor and capacity to trigger digestive discomfort. In addition, allicin lacks bioavailability once inside the body.

Garlic Essential Oil

Garlic essential oil is produced when fresh garlic is crushed and subjected to steam distillation. It is important to point out that garlic oil is constituted more of vegetable oils and only a small fraction of the garlic’s health-producing oil-soluble sulfides and virtually no water-soluble sulfur compounds. According to Borek (2000), garlic oil is diluted approximately 200-fold with vegetable oils being used to diminish the overpowering odor of volatile oil-soluble sulfides found in garlic. The pungent odor of the crushed garlic would be too overwhelming for health consumers, if commercially produced garlic oil consisted only of garlic. Thus, garlic oil is not a robust and useful source of garlic’s health-giving effects.

Garlic Oil Macerate

Garlic oil macerate is produced in two forms both of which are packaged in soft gel capsules. One product form is a mixture of garlic flavoring powder mixed with vegetable oil. This form is similar to garlic powder packaged in tablets and capsules. Another product form of garlic oil macerate is grounded raw garlic in vegetable oil. This form has a potent garlic odor because it contains oil-soluble compounds (allicin break down products) and residual alliin. Both product forms of garlic oil macerate are high in fat. Consequently, they are not suitably healthy for use as a dietary supplement on a daily or regular basis.

Garlic Powder

Garlic powder is made when garlic cloves are sliced or crushed then oven-dried and pulverized into powder. Drying the garlic at high temperatures (i.e., above 158 F) inactivates the enzyme alliinase, which is responsible for converting alliin into allicin (see Borek, 2000).

Allicin was believed to be the compound in garlic responsible for its medicinal values. As it turns out, allicin is a highly volatile, oxidative compound produced when garlic is sliced or crushed causing the cells to rupture. Furthermore, allicin lacks bioavailability and decreases to non-detectable amounts in the body after a short period of time. It is only beneficial when it is applied topically. Just as it protects the garlic plant when it is injured from insects and fungi, allicin when applied externally to the skin will protect against fungi and bacteria. However, the internal use of allicin for medicinal purposes is subject to question (see Kyolic, 2010b). 

No garlic powder product or any other garlic supplement product is capable of containing allicin because of its chemical instability. Furthermore, garlic powder contains not only inactivated alliinase but also only a small or residual amount of alliin because more than half of it is lost during the manufacturing process. While some garlic powder products contain alliin and alliinase, the claim that these products possess “allicin yield” or “allicin activity” is suspect because there is no compelling clinical evidence to support the hypothesis that alliinase will convert alliin to allicin once in the body (see Kyolic, 2010b). Thus, while mass produced, commercial garlic powder serves an effective food flavoring agent, it does not provide any known scientifically supported medicinal benefits.
Aged Garlic Extract

AGE is a form of garlic created using extraction and a proprietary process of aging. Long before it is subjected to extraction and aging process, the garlic is grown on selected farms following strictly controlled organic conditions. No chemical fertilizers, herbicides or pesticides are used in the farming of the garlic. The garlic is harvested, cleaned, sliced and stored in stainless steel tanks under carefully controlled conditions without the use of a heating process. The garlic is stored in the stainless steel tanks for up to 20 months in an aqueous ethanol solution, which helps to extract and age the garlic compounds.

The proprietary aging process produces an odorless preparation and converts the harsh, unstable organosulfur compounds in garlic (e.g., allicin) into milder and more beneficial compounds including water-soluble, sulfur-containing, antioxidant rich amino acids such as S-allylcysteine (SAC), S-allyl mercaptocysteine (SMAC) and Maillard reaction products. It is worth noting that SAC has a 98% absorption rate into the blood giving it robust bioavailability. SAC is the key compound in AGE and is used to standardize it (see Borek, 2000; Kyolic 2010b; Kyolic 2010c). It is also worth noting that the entire production process in making AGE (i.e., Kyolic)  is subject to 250 stringent quality checks to ensure its safety and efficacy, all of which conforms to international GMP (Good Manufacturing Practice) guidelines (see Kyolic 2010c).

The chemical conversion brought about the aging process results in eliminating the pungent odor of the garlic and providing AGE with its various health–promoting benefits, without the unpleasant side effects (i.e., offensive odor and potential indigestion) of fresh raw garlic. AGE also contains small amounts of oil-soluble organosulfur compounds, along with flavanoids and selenium, among other health-giving nutrients. Generally speaking, oil-soluble sulfur compounds tend to be odorous, while water-soluble compounds are odorless. Furthermore, water-soluble compounds are such that they are more stable and safer than oil-soluble compounds (see Kyolic, 2010d).

Conclusion

Garlic, as a whole food, has an illustrious history of medicinal use and benefits. It holds a prestigious ranking among foods to help prevent disease and promote health and well-being in cultures around the world.

Raw fresh garlic, garlic oil, garlic macerate and garlic powder are traditional ways in which garlic has been consumed in different cultures. Their contributions to the culinary arts are well-known and enjoyed.

However, when it is compared to these more traditional forms of garlic, AGE is superior in that it is (1) less harsh and irritating to bodily tissues, (2) less distressing to the digestive system, (3) less pungent and socially offensive, (4) less caloric (especially compared to garlic oil products) (5) less constituted of oil-soluble compounds and more comprised of water-soluble compounds and (6) less bound to folklore and more supported by science with respect to its health-promoting effects.   

Therefore, if one is seeking to capitalize upon or otherwise take advantage of the health-giving gifts of AGE, then the Kyolic brand would be an intelligent and informed dietary supplement choice. Currently, as of 2009, there are 650 peer-reviewed studies on Kyolic AGE.

The various scientifically supported health-giving effects of AGE will be explored in an upcoming issue of Healthful Hints. Particular attention will be devoted to AGE’s cardioprotective effects, liver protective and detoxification effects, immune enhancement and anti-infection effects, anti-oxidative and radioprotective effects, anti-stress and anti-fatigue effects, anti-cancer and cancer-preventive effects and anti-aging effects.

Given all of its scientifically supported health benefits, Kyolic Aged Garlic Extract can play an important role in successful aging.

References

Borek, C. (2001). Antioxidant health effects of aged garlic extract. Journal of Nutrition, 131, 1010S-1015S.

Borek, C. (2000). Garlic: 4 varieties for health. Health Science News, March. Retrieved January 25, 2010 from http://www.newhope.com/nutritionsciencenews/NSN_backs/Mar_00/garlic.cfm?path=print

Kleijnen J. et al. (1989). Garlic, onions and cardiovascular risk factors: a review of the evidence from human experiments with emphasis on commercially available preparations. British Journal of Clinical Pharmacology, 28, (5), 535-544).

Kyolic (n.d.). Aged garlic extract: Scientifically supported traditional use of garlic. Retrieved January, 25, 2010a, from http://www.kyolic.com/research/truth-about-garlic/aged-garlic-extract-scientifically-supported-traditional-use-of-garlic/

Kyolic (n.d.). Allicin, transient compound in garlic. Retrieved January 25, 2010b, from http://www.kyolic.com/faq/about-allicin/allicin-transient-compound-in-garlic/

Kyolic (n.d.). The Kyolic story. Retrieved January, 25, 2010c from http://www.kyolic.com/faq/kyolic-story/the-kyolic-story/

Kyolic (n.d.). The chemistry garlic – key compounds in garlic. Retrieved on January 25, 2010d from http://www.kyolic.com/research/truth-about-garlic/chemistry-of-garlic-key-compounds-in-garlic/

Pizzorno, J.E. & Murray, M.T. (1996). A textbook of natural medicine (Vol. 1). Bothell, WA: Bastyr University Publications.

Wikipedia, (n.d.). Garlic. Retrieved on January 25, 2010 from http://en.wikipedia.org/wiki/Garlic

Zimmerman, K. (n.d.). History of garlic around the world. Retrieved November 13, 2006 from http://garlic festival.com/Rx/worldhistory.htm.

_____________________

1 Throughout  this newsletter Aged Garlic Extract (AGE) will be used to mean Wakunaga of America’s Kyolic Aged Garlic Extract, trademarked dietary supplement product.

At the Carrollwood Remote Let’s Talk Nutrition had a raffle to win a Vitamin Discount Center shopping spree with Dr. Garko. Long time listener of Let’s Talk Nutrition, Charu, won the shopping spree.  Here are the pictures from the experience.

In August Let’s Talk Nutrition and Vitamin Discount Center teamed up with Studio 10 to hold a drawing for a $250 Vitamin Discount Center Shopping Spree with Dr. Michael Garko.  The winner was was Manuel Soler, a minister from the Tampa area.  Here are some pictures of  Dr. Garko assisting Manuel in his shopping spree.

Thank You to…

Michael Garko, Ph.D.
Host – Let’s Talk Nutrition

Introduction

It is the beginning of the New Year and the nation is facing an economic crisis rivaling that of the Great Depression of the 1930s. If there were ever a time when one needed to be optimistic and healthy in mind, body and spirit, then that time is now.

However, the truth be told it is most likely rather difficult for people to focus on making health resolutions when so many have lost or are about to lose their investments, retirement accounts, jobs or homes, among many other economic related factors of day-to-day life.  Even those who have not been affected in such ways are distracted, distressed and even depressed by the grim economic conditions. That is the bad news.

The good news is that, notwithstanding the difficult current economic circumstances, humans are endowed with the will and wherewithal to remain optimistic and motivated to overcome the financial and psycho-emotional challenges stemming from the current economic circumstances of the nation.

One way in which people can weather this volatile economic storm is to adopt and put into practice a set of goals to create, sustain and reclaim (if necessary) a healthy mind, body and spirit. Therefore, the January issue of Healthful Hints outlines my top ten health resolutions for 2009 for those who are resolute in protecting and improving their most important possessions, their health.

Purpose & Nature of the Resolutions

My top ten health resolutions for 2009 reinforce, repeat and build upon my 2008 list of resolutions.  As with last year’s resolutions, they are intended to serve as practical goals to improve a person’s overall health status and well-being. However, they are different in that they focus specifically on helping a person to strive toward and achieve nutritional fitness.

Nutrition as the First Principle of Health

The underlying assumption of my 2009 list of New Year’s resolutions is that nutrition is the first principle of health. That is, nutrition is the premier necessary condition to:

• Create health and prevent disease
• Slow the process of aging and modulate its effects throughout the lifecycle
• Supply the body with energy
• Help the body heal itself from injury and disease
• Live a physical activity life
• Assist in creating and sustaining psycho-emotional and spiritual health

In short, all roads to health eventually lead back to nutrition in one way or another or by one route or another. My perspective is that nutrition is nature’s primary care physician for the body, mind and spirit.

The Concept of Nutritional Fitness

Nutritional fitness is the extent to which the body is being nourished with essential and non-essential nutrients  and its ability to digest (i.e., chemically & mechanically breakdown food), assimilate (i.e., absorbing nutrients into blood stream), metabolize (i.e., biochemically breaking down and transforming nutrients into energy), utilize those nutrients for the growth and repair of cells tissues and organs.  It is also the extent to which the body is able to eliminate nutrient-derived digestive and metabolic waste products. Thus, nutritional fitness represents the nutritional condition or status of the body and its ability to process essential and nonessential nutrients2.

Resolutions for 2009

All of the health topics implicated in the resolutions are discussed in earlier editions of Healthful Hints and archived broadcasts of Let’s Talk Nutrition. It is recommended that readers visit www.letstalknutrition.com and click on the links, Healthful Hints and Show Schedule, to learn more about those health topics presented in this New Year’s issue of Healthful Hints.

Resolution #1 – To Eat a Balanced Diet of Fresh Whole Foods

A balanced daily diet of fresh whole foods is foundational to good health and wellbeing. “Eating a balanced diet is probably the most important aspect of nutrition in regard to long-term health” (Haas, 1992, p. 516)

Eating a balanced diet of fresh whole foods involves selecting a variety of different foods based on the following nutritional categories:

• Macronutrients – Proteins, fats & carbohydrates
• Micronutrients – Vitamins, minerals, amino acids & fatty acids
• Food Groups – Fruits, vegetables, grains, legumes, nuts, seeds, dairy products, eggs, fish, poultry & meats
• Flavors -  Sour, bitter, sweet, spicy & salty
• Colors – Red, orange, yellow, green, blue & purple
• Acid-alkaline – Acid forming & alkalizing foods (see Haas, 1992)

Balance of macronutrients. Macronutrients serve as sources of energy. Diets high or low in one or the other of the macronutrients (i.e., protein, carbohydrates or fat) cause all sorts of health problems and nutritional imbalances and deficiencies. For example, eating a diet high in carbohydrates will trigger insulin release. High insulin levels tend to result in the body storing fat. Eating complex carbohydrates and “good” fats (i.e., essential fatty-acids) will counterbalance or otherwise offset the carb-insulin get fat effect.

Eating a diet high in protein and low in carbohydrates and fat results in other potential problems, some of which are low energy levels and feeling lethargic, constipation from an adequate amount of dietary fiber, an overworking of the liver and kidneys and diminished cognitive functioning from lack of proper nourishment (i.e., glucose & essential fatty acids) to the brain, all of which can disrupt the flow of having a good time during the holidays.

The Untied States Department of Health and Human Services and Untied States Department of Agriculture (2005) created the following guidelines for the consumption of macronutrients:

• 45%-65% of calories derived from carbohydrates
• 20%-35% of calories derived from fats
• 10%-35% of calories derived from protein

Balance of micronutrients. Micronutrients contain no calories or energy but serve as the activators of energy found in the macronutrients. They are the metabolic helpers of the body. Without them, life would not exist. There are approximately 52 essential nutrients. Essential nutrients are those vitamins and minerals and other micronutrients that the human body cannot synthesize or create in sufficient quantities which the body requires. They are nutrients obtained from food. Hence, this is why they are called “essential.” To ensure that that these essential nutrients are part of a daily diet, it is “essential” to eat a variety of fresh whole foods backed-up with a daily protocol of dietary supplements, which is discussed in Resolution #2.

Balance of food groups. Besides macronutrients (i.e., proteins, fats or carbohydrates), the concept of food groups is one of the most frequently used ways to select foods for a balanced diet. It is recommended to eat a diet consisting mainly of fresh fruits, vegetables, whole grains, legumes, nuts, seeds and beans, with moderate amounts of dairy products, eggs, fish, poultry and meats. The diet that predominates currently is one constituted primarily of concentrated meats, dairy products and refined foods, with a minimal amount of fresh whole foods (see Haas, 1992).

Balance of flavors & colors. The concept of a balanced diet consisting of eating foods varying in flavors (i.e., sour, bitter, sweet, spicy & salty) and colors (i.e., red, orange, yellow, green, blue & purple finds its beginnings in the Chinese culture. According to Chinese philosophy an excess or deficiency of certain flavors or colors upsets the homeostasis of the body and leads to the development of disease. The general recommendation is to eat a diet that is varied in flavors and colors4.

Balance of acid-alkaline. Human blood has a normal pH of 7.41. Eating a diet that is too acidic or alkaline can create an imbalance in the body’s normal pH. Certain foods are alkaline (e.g., all vegetables, most fruits, millet, buckwheat, sprouted beans and seeds, olive oil and soaked almonds) in nature, while others are acidic (e.g., wheat, oats, white rice, refined flour, refined sugar, meats, fish, poultry and dairy products). Certain foods are considered balanced in terms of pH (e.g., brown rice, corn, soybeans, lima beans, almonds, sunflower seeds, Brazil nuts, honey, most dried beans and peas, tofu, nonfat milk and vegetable oils). Haas (1992) recommends a diet higher in alkaline and balanced foods than acidic foods.

Resolution #2 – To Augment Daily Diet with a Basic Supplement Protocol

It is important to take nutritional supplements daily so that you can provide your body with the nutrients its needs to stay healthy or otherwise be at optimal nutritional status. At a minimum, it is recommended that you take a good multiple vitamin and mineral formula. Use the multiple as the foundation of your supplement protocol. Among other benefits, a multiple vitamin and mineral supplement will help restore those nutrients depleted by sugar (e.g., chromium & copper) and stress (e.g., Vitamin A, E & C, the B vitamins, zinc, selenium, calcium, magnesium, iron, potassium, sulfur & molybdenum) and assist in keeping the body at an optimal nutritional level.

The multiple vitamin and mineral can be augmented with a greens supplement. This will assist in keeping the body in an alkaline state and provide the body with those phytonutrients, vitamins, minerals, trace minerals, enzymes and other nutrients found in energizing green foods.

It is also recommended to take a potent antioxidant formula, immune formula and Omega 3 fish oil to keep the nutritional status of the body at an optimal level.

Finally, it is recommended that fiber, probiotics and digestive enzymes be included in a daily supplement protocol. Including them help create a healthy digestive system. You are not just what you eat. You are also what you absorb. An unhealthy digestive system prohibits the proper absorption of nutrients to maintain an optimal nutritional status. Many health and nutrition experts believe that it is almost axiomatic that health begins in the colon. Some frame it as, “death begins in the colon.” Nutritional fitness is predicated upon the proper digestion of food and absorption of nutrients into the blood stream. Including fiber, probiotics and digestive enzymes will go a long way in supporting the processes of your digestive system.

Resolution #3 – To Drink At Least Two Liters of Water Daily

Water is essential for optimal health. The human body is made-up of at least two-thirds water. It is implicated in nearly every major bodily process (e.g., circulation, digestion, absorption, elimination, etc.) essential for sustaining life and maintaining good health.

There are at least four good reasons to drink a minimum of two liters of water daily. First, water is a natural appetite suppressant. It creates a feeling of satiety/fullness, thereby, functioning as an appetite suppressant to help prevent overeating.

Second, water is a natural way to help detoxify the cells, tissues, organs and systems of the body, ridding them of toxins.  Toxins can stem from the (1) normal metabolic processes within the body, (2) outdoor environment (outdoor & indoor) in the form of hazardous chemicals (e.g., organophosphates – typically used as insecticides, organochlorides – typically used pesticides, carbamates – typically used as fungicides & herbicides, phthalates – typically used to soften plastics & prolong shelf life of fragrances & solvents) and heavy metals (e.g., aluminum, arsenic, cadmium, copper, lead, nickel, platinum & mercury), (3) indoor environment in the form of aerosol sprays, asbestos, bleach, carbon monoxide, paint, paint remover, plastics, tap water, tobacco smoke, to mention a few,  (4) medical/dental toxins and (5) processed and preserved foods (see Watson & Stockton, 2006).

Third, staying well hydrated will assist the detoxifying systems of the body such as the gastrointestinal system (i.e., liver, gallbladder, colon & entire gastrointestinal tract), respiratory system (i.e., lungs, bronchial tubes, throat, sinuses & nose), urinary system (i.e., kidneys, bladder & urethra), lymphatic system (i.e., lymph channels & nodes) and integumentary system (i.e., skin) to work more effectively in removing toxins from the body.

Fourth, drinking lots of water can help prevent dehydration. Dehydration can cause headaches, an inability to concentrate, drowsiness, constipation, impatience, irritability and fatigue, among numerous other effects that can contribute to a poor sense of wellbeing.

Resolution #4 – To Eat At Least 35 Grams of Fiber Daily

Include fiber rich foods (i.e., grains, fruits, vegetables & legumes) or supplemental forms of fiber in your daily diet to increase the odds of staying healthy. Many people do not eat enough fiber rich foods to reach the goal of eating a minimum of 35 grams of fiber a day. Therefore, using fiber supplements is a useful way to get fiber into the diet. By the way, be sure to drink plenty of water when eating fiber to prevent constipation and improve digestion and elimination.

There are two types of fiber, soluble and insoluble. Each type of fiber has its own unique chemical and physical properties, which provide certain health and gastrointestinal benefits.

Some of the health benefits of soluble fiber include:

• Helps regulate blood sugar/glucose and insulin levels by slowing down digestion in the stomach and small intestine, thereby, delaying the conversion of other carbohydrates into glucose which in turn delays the release and absorption of sugar and stabilizes blood glucose levels
• Helps increase the uptake of vitamins and minerals and other nutrients by slowing down the digestion in the stomach and small intestine and, thereby, allowing more time for food nutrients to remain in the digestive process and become absorbed
• Reduces blood cholesterol levels by dissolving in water and creating a thick gel which slows digestion and binds with cholesterol and bile salts preventing them from becoming absorbed
• Increases the feeling of satiety or fullness, thereby, helping to prevent overeating and weight gain

Some of the health benefits of insoluble fiber include:

• Promotes regular bowel movements
• Helps to move bulk through the intestine
• Facilitates or speeds up the transit time in the colon by adding bulk to the stool allowing for a faster passage through the intestine, removing toxic waste material in less time and allowing for fermentation to take place along the entire length of the colon including the end

It is recommended that at least 35 grams of fiber be consumed daily by eating such foods as whole grains, fruits, vegetables and legumes. In order to achieve the greatest health benefits from fiber, soluble and insoluble fiber need to be eaten daily in a ratio of 50:50. The following foods are good sources of insoluble fiber:

• Barley
• Cereals made from bran or shredded wheat
• Crunchy vegetables
• Grains
• Rye flour
• Wheat bran
• Whole wheat pasta
• Whole wheat products

Good sources of soluble fiber include:

• Apples
• Barley
• Citrus fruits
• Dried beans
• Oat bran
• Oatmeal
• Oats
• Pasta
• Potatoes
• Raw cabbage
• Rye flour
• Strawberries

The table below provides excellent examples of different categories of foods and their fiber content. Additional information about the fiber content of other specific foods can be found at the United States Department of Agriculture National Nutrient Database.

Resolution #5 – To Limit Daily Intake of Refined, Processed Carbohydrates
Consuming refined processed carbohydrates is what gets people into a lot of dietary and nutritional trouble. Carbohydrates in and of themselves are not bad. In fact, carbohydrates are essential to a healthy diet. They are the master fuel for the body. Carbohydrates can provide the necessary “good” calories, vitamins, minerals and fiber needed to meet energy demands and to stay healthy throughout the year. The nutritional recommendation is to eat the “good” carbohydrates derived from fruits and vegetables. The “bad” carbohydrates are found in foods made from highly processed white sugar and white flour. Highly refined white flour and white sugar in the form of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are found in many of the foods such as cakes, cookies, candy, crackers, soft drinks, pastries, potatoes and white rice to name a few. These refined carbohydrate foods contain lots of empty, non-nutritional calories and are high on the glycemic index (GI) scale. Eating foods with a high GI index rating will cause a rapid spike in insulin levels. Elevated insulin levels leads to the body storing more fat than it normally would, resulting in weight gain.

Sugar. When it comes to refined, processed carbohydrates, sugar deserves special attention. To say that sugar is toxic to the body is an understatement. The documented deleterious effects of sugar are almost too numerous to list. Nevertheless, some of the harmful consequences of consuming too much sugar on holiday health would include:

• Suppressed immune system
• Elevated blood glucose and insulin levels
• Hypoglycemia
• Mineral imbalance (i.e., depletion of chromium and copper)
• Interference with the absorption of calcium and magnesium
• Interference with protein absorption
• Headaches
• Increase in systolic blood pressure
• Constipation
• Dyspepsia/Indigestion
• Acidic digestive tract
• Increase in sodium and water retention
• Hyperactivity and anxiety
• Increase in cholesterol, triglycerides and homocysteine
• Increase in low density lipoproteins (LD)
• Decrease in lipoproteins
• Trigger food allergies
• Weight gain

The B vitamins, vitamin C, zinc, chromium, L-glutamine can help to modulate sugar cravings and assist in sugar withdrawals. Also, a diet made-up of complex carbohydrates (e.g., whole grains & vegetables) and protein will help to stabilize blood sugar levels and blunt the craving for sugar.

Resolution #6 – To Limit Daily Intake of Saturated & Trans Fats

Much has been written on the unhealthy aspects of saturated and trans fats. Suffice it to say that eating a diet containing high levels of saturated and trans fats is among the most deleterious dietary practices to overall health and wellbeing. High fat diets have been associated with cardiovascular disease (coronary heart disease in particular), cancer, diabetes, obesity, liver dysfunction and infertility, among other diseases and disorders. For readers who want to learn more about fats/lipids and their relationships to health and their relationship to disease it is recommended they read Mary Enig’s book, Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol.

Resolution #7 – To Limit Daily Intake of Sodium

Ecological, epidemiological, and experimental human studies have established a positive correlation between blood pressure and the intake of sodium, a relationship that was recognized initially a century ago. Another established relationship is that of increasing blood pressure and cardiovascular morbidity and mortality (see Alderman, 2000).

According to Alderman (2000), “the pharmacological capacity to reduce blood pressure has produced one of the great public health accomplishments of the 20th century.” Notwithstanding Alderman’s observation of the ability of drugs to lower blood pressure, there are nutritional and other natural methods to help with the lowering blood pressure but without some of the serious side effects of blood pressure medications, a topic thoroughly explored on Let’s Talk Nutrition.

Although Alderman’s (2000) review of the literature on Salt, Blood Pressure and Human Health raises interesting questions about the beneficial health effects of low sodium diets on overall and cardiovascular health, generally, and blood pressure, specifically, the body of scientific studies from medical literature on the ability of sodium to contribute to higher blood pressure readings and the negative impact of high blood pressure on cardiovascular health, suggest that it would be prudent for everyone to adopt the New Year’s resolution of avoiding the daily intake of excess sodium, especially the elderly and those with high blood pressure readings who should monitor and modulate their intake of sodium in conjunction with a doctor.

Resolution #8 – To Limit Daily Intake of Alcohol & Tobacco

Alcohol and tobacco undermine the nutritional fitness of the body. It is firmly established in the medical literature that the excessive use of either alcohol or tobacco has serious and devastating health consequences. Both alcohol and tobacco use have been associated with everything from cardiovascular disease to cancer and numerous other life threatening maladies.

Effects of tobacco smoke on overall health. The Surgeon General’s 2004 report on The Health Consequences of Smoking is a sobering account of the devastating effects of tobacco smoke on virtually every cell, organ and major system of the human body, including the heart and cardiovascular system.

Studies reveal that compared to nonsmokers regular smokers and individuals exposed repeatedly to passive tobacco smoke have more of an increased chance for (1) biomolecular oxidative damage to DNA, proteins and lipids than nonsmokers, (2) endothelial injury and dysfunction, a primary determinant in the development in atherosclerosis, (3) blood clots/thrombi along the arterial walls (4) plasma fibrinogen, a protein increasing the formation of blood clots, (5) localized arterial inflammation and systemic inflammation, reflected by increased levels of such biomarkers as leukocytes and C-reactive protein, (6) adverse lipid profiles, measured by higher concentrations of low density lipoprotein (LDL) and lower concentrations of higher density lipoprotein (HDL), (7) a higher oxygen demand induced by the release of catecholamines, which are associated with an increase in baseline heart rate, contractability and vascular tone, (9) deficient blood flow to the heart caused by a constriction of proximal an distal arteries and increase in coronary vessel tone, all of which results in a decreased oxygen supply to heart tissues and (10) lower levels of antioxidant micronutrients such as Vitamin C and carotenoids to neutralize free oxygen radicals that damage the endothelium of the coronary arteries  (see U.S. Department of Health and Human Services, 2004).

Even 42 years after the Surgeon General’s first report of the effects of smoking on human health, the catalogue of diseases and harmful effects associated with tobacco smoke continues to grow. In addition to coronary heart disease (CHD) and all other forms of cardiovascular disease (CVD), there is now substantial evidence to infer a causal relationship between active smoking and abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis, stomach, bladder, esophageal, laryngeal, lung, oral, and throat cancers, chronic lung diseases, reproductive effects and sudden infant death syndrome (U.S. Department of Health and Human Services, 2004).

By the way, most researchers and healthcare providers, including the Surgeon General of the United States, consider smoking to be the most important, lethal and preventable modifiable independent risk factor for CVD, generally, and CHD, specifically (see U.S. Department of Health and Human Services, 2004).

Effects of alcohol on overall health. According to the Centers for Disease Control and Prevention (CDC) (2001),  “excessive alcohol consumption is the third leading preventable cause of death in the United States … and is associated with multiple adverse health consequences, including liver cirrhosis, various cancers, unintentional injuries, and violence” (p. 866).

The CDC (2004) presented the following sobering (no pun intended) account of its estimated number of alcohol-attributable deaths (AADs) and years of potential life lost (YPLLs):

In 2001, an estimated 75,766 AADs and 2.3 million YPLLs were attributable to the harmful effects of excessive alcohol use … . Of the 75,766 deaths, 34,833 (46%) resulted from chronic conditions, and 40,933 (54%) resulted from acute conditions. Overall, 54,847 (72%) of all AADs involved males, and 4,554 (6%) involved persons aged <21 years. Of the deaths among males, 41,202 (75%) involved men aged >35 years; of those deaths, 41,202 (58%) were attributed to chronic conditions. For males and females combined, the leading chronic cause of AADs was alcoholic liver disease (12,201), and the leading acute cause of AADs was injury from motor-vehicle crashes (13,674). In addition, in 2001, an estimated 11 lives were saved because of the potential benefits of excessive alcohol use, all of which were attributable to a reduced risk for death from cholelithiasis (i.e., gall bladder disease).
Of the estimated 2,279,322 YPLLs, 788,005 (35%) resulted from chronic conditions, and 1,491,317 (65%) resulted from acute conditions …. Overall, 1,679,414 (74%) of the total YPLLs were among males, and 271,392 (12%) involved persons aged <21 years. Of all YPLLs among males, 973,214 (58%) involved men aged >35 years, of which 53% were attributed to chronic conditions. Deaths from alcoholic liver disease resulted in 316,321 YPLLs, and deaths from motor-vehicle–traffic crashes resulted in 579,501 YPLLs (Centers for Disease Control and Prevention, 2004, pp. 866-867).

With respect to nutrition, alcohol contains a lot of calories and its diuretic effect promotes dehydration and the loss of nutrients. According to Haas (1992), “alcohol … uses nutrients that it does not provide for its own metabolism, impairs the metabolism of many others, and reduces liver stores of even more” (p. 952). Alcohol suppresses the immune system; it impairs the digestion and absorption of nutrients from the small intestine, especially the B-vitamins (e.g., B-1, B-2, B-6, B-12, choline & folic acid); it impairs the absorption of fat-soluble vitamins (e.g., Vitamins A, D, E & K) by the liver; and it impairs brain function. There are many other deleterious effects of alcohol on the body.

Resolution #9 – To Eat Small Meals Frequently Throughout the Day

Two favorite eating patterns are to skip meals or to eat three large meals a day (breakfast, lunch and dinner). Skipping meals puts the body in starvation or fasting mode causing it to hold on to calories and stored fat, lowers its metabolic rate and ability to burn and use calories, causes blood sugar levels to fall leading to overeating at other meals, especially the next one and compromises its nutritional status. Eating three large meals puts a heavy digestive and metabolic load on the body and causes blood glucose and insulin levels to rise dramatically.

Eating four to six small meals throughout the day is a better dietary alternative than skipping meals or eating three large meals throughout the day. Eating frequently through the course of the day helps to keeps the body supplied with nutrients and, thus, more nutritionally fit. It also helps modulate binging and cravings because you do not have to go for long periods of time without eating. The frequent small meal model also regulates blood sugar and insulin levels and keeps the body supplied with energy.

Resolution #10 – To Engage In Regular Physically Active

As Plato said over 2,000 years ago, “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it” (Plato). Regular physical activity, whether in the form of a structured exercise program or just part of daily living routines, will help to keep the body nutritionally fit, energized and healthy throughout the year and your entire life.

Health benefits of regular physical activity. Chronic disease and premature death are inevitable consequences of a sedentary lifestyle. However, it is established firmly in the scientific literature that regular physical activity improves a person’s health in ways that can modulate and even eliminate the development of chronic diseases and conditions and extend life (see U.S. Department of Health & Human Services, 1996; U.S. Department of Health & Human Services, 2002). In a report on Physical Activity and Health, the Surgeon General of the United States, relying on hundreds of studies, stated that “the body responds to physical activity in ways that have important positive effects on musculoskeletal, cardiovascular, respiratory, and endocrine systems” (U.S. Department of Health & Human Services, 1996, p. 5).

Established health benefits associated with regular physical activity include the following:

• Reduces the risk of either becoming sick or dying prematurely from CVDs and conditions and other leading chronic conditions and diseases (e.g., cancer & diabetes)
• Reduces the risk of developing Type II/non-insulin dependent diabetes mellitus
• Reduces the risk of developing colon cancer (Findings are either too inconsistent or insufficient to draw firm conclusions regarding a relationship between physical inactivity and the development of endometrial, ovarian, testicular, prostate or breast cancer)
• Helps to lose weight and sustain a healthy weight, thereby, preventing overweight and obesity, risk factors for CVDs
• Helps build and maintain healthy bones, muscles and joints, thereby, resulting in managing osteoarthritis better, reducing the risk of developing osteoporosis and becoming stronger so as to walk and move about without falling
• Psychologically speaking, helps to lessen depression and anxiety, improve mood/state of mind and increase ability to accomplish daily tasks throughout the life span
• Improves quality of life for individuals suffering from poor health by enhancing physiological and psychological well-being (see U.S. Department of Health and Human Services, 1996; U.S. Department of Health & Human Services, 2002)

Furthermore, on average, people who are physically active tend to outlive those individuals whose day-to-day existence is sedentary. Even a moderate amount (i.e., 30 minutes a day) of moderately intense physical activity on a regular basis helps prevent disease and promote physiological and psychological health for young people and adults, while lowering morbidity and mortality rates for both older and younger adults. There is “an emerging consensus among epidemiologists, experts in exercise science, and health professionals that physical activity need not be of vigorous intensity for it to improve health” (U.S. Department of Health & Human Services, 1996, p. 3).

Health consequences of a sedentary lifestyle. On the flipside of the health coin, epidemiologic studies, cohort studies, case-control studies, cross-sectional studies and clinical trials have established that physical inactivity is a major risk factor for a variety of diseases and conditions, including the following:
• All-cause mortality
• Musculoskeletal problems (e.g., sarcopenia/loss of muscle mass, strength & function)
• Osteoporosis and bone fractures, osteoarthritis, low back/lumbar pain
• Metabolic conditions (e.g., overweight & obesity, Type 2 diabetes mellitus, hypertension/high blood pressure & metabolic syndrome)
• Cancer
• Neurological conditions (e.g., cognitive impairment & dementia)
• Cardiovascular disease (e.g., coronary heart disease & stroke) (see U.S. Department of Health & Human Services, 2002; U.S. Department of Health & Human Services, 2000; U.S. Department of Health & Human Services, 1996; Vuori, 2004).

The connection between nutritional fitness and physical fitness. Nutritional fitness and physical fitness are inextricably linked. It is clear from decades of scientific research that regular physical activity is fundamental to good health. While I consider nutrition to be the first principle of health, it must be accompanied by regular physical activity in order to achieve and maintain optimal health over the lifespan. At the same time, it is my view that too many people are erratic with or unable to sustain their exercise-training program or engage in regular physical activity because they suffer from a poor nutritional status and, thus, lack the optimal energy levels to meet the physiological energy demands of being physically active on a regular basis.

Many people are well-intentioned and really want to live a physically active lifestyle. Typically, they do not have too much difficulty getting started but find it far more difficult to sustain a regimen of regular physical activity. There are a variety of reasons as to why such a large segment of the population fail at being physically active on a day-to-day basis and give way to a sedentary lifestyle, even though they know that regular physical activity will improve the quality of their lives and health. Notwithstanding all of the behavioral, psychological, sociological and physiological variables that bear upon whether or not people will engage in regular physical activity, nutritional factors cannot be underestimated.

Specifically, too many people have difficulty in being physically active because they are neither nutritionally informed nor nutritionally prepared enough to meet the energy demands associated with living a lifestyle characterized by regular physical activity. Stated another way, many people who are well-intentioned about keeping their bodies moving suffer from an overall poor nutritional status and, thus, are not nutritionally fit to meet the physiological energy demands of being physically active on a habitual basis. Therefore, if it is all about the energy, then in order to be energy-ready to live a physically active lifestyle you need to energize your body with proper nutrition.

Physical fitness achieved through regular physical activity and nutritional fitness achieved through proper diet and nutrition are different sides of the same health coin. Total health is practiced and achieved by the synergistic relationship between nutritional fitness and physical fitness.

Conclusion

The country as a whole and each of us as individuals is faced with the current, serious downturn in the economy. Clearly, the economy is unhealthy and many are suffering because of it.  It is one thing to lose material possessions. It is another matter to lose one’s health. The ability to cope with or bounce back from any adversity (economic or otherwise) is diminished significantly without good health and sound well-being.

It was in the spirit of optimism and good health that my 2009 list of resolutions focusing on nutritional fitness were created and offered. As I mentioned last year, when it comes to our health, we owe it to ourselves to make a strong commitment to keep those resolutions which will improve our overall health and wellbeing. Resolutions are only as good as the commitment to keep them and the specificity of plan to carry out and achieve them, along with the inspiration, and discipline not to let “other things” take priority over them. Become nutritionally fit.  Have a Happy and Healthy New Year.

References

Alderman, M. H. (2000). Salt, blood pressure, and human health. Hypertension 36, 890-893. Retrieved December 31, 2007, from http://hyper.ahajournals.org/cgi/content/full/36/5/890.

Centers for Disease Control and Prevention (2004). Alcohol-Attributable Deaths and Years of Potential Life Lost –United States 2001. Mortality and Morbidity Weekly Report. 53(37), 866-870. Atlanta, GA: Centers for Disease Control and Prevention

Enig, M. G. Know your fats: The complete primer for understanding the nutrition of fats, oils and cholesterol. Silver Spring, MD: Bethesda Press.

Haas, E. M. (1992). Staying healthy with nutrition: The complete guide to diet & nutritional medicine. Berkeley, CA: Celestial Arts.

U.S. Department of Health and Human Services & U.S. Department of Agriculture (2005). Dietary guidelines for Americans 2005. 6th Edition, Washington, DC: U.S. Government Printing Office.

U.S. Department of Health and Human Services (2000). Healthy people 2010: Understanding and improving health and objectives for improving health (2nd ed.). (Vol. 2, pp. 22/1 – 22/39).  Washington, DC: U.S. Government Printing Office.

U.S. Department of Health and Human Services (2002). Physical activity fundamental to preventing disease.
U.S. Department of Health and Human Services, Office of the Assistant Secretary for Planning and Evaluation.

U.S. Department of Health and Human Services (1996). Physical activity and health: A report of the surgeon general. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion. Atlanta, GA.

U.S. Department of Health and Human Services (2004). The health consequences of smoking: A report of the surgeon general. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health. Atlanta, GA.

Vuori, I. (2004). Physical inactivity as a disease risk and health benefits of increased physical activity. Perspectives, 6, 1-72.

Watson, B. & Stockton, S. (2002). Renew your life: Improved digestion and detoxification. Clearwater, FL: Renew Life Press and International Services.

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1 Essential nutrients are those nutrients the body cannot synthesize or at least make in sufficient amounts (i.e., water, protein, fat, carbohydrates, vitamins & minerals) but, yet, needs them to carry out its various biological and physiological functions. Thus, they are “essential” for the body to make.

Nonessential nutrients are those nutrients manufactured by the body from essential nutrients of carbohydrates, fats and proteins (e.g., Niacin, a B-vitamin, made from the amino acid, tryptophan; cholesterol made in the liver and intestine from fragments of carbohydrates, fats and protein; glucose made from carbohydrates; glutamic acid made from proteins; oleic acid made from fatty acids), independent of whether they are supplied by diet

2 Typically, fitness implies an optimal condition or achieving the best condition possible. It is an ideal state. However, it is important to remember that there are degrees of fitness and a person does not have to be in an optimal state of nutritional fitness to be considered healthy.

3  It is recommended that the reader refer to Chapter 12: The Components of a Healthy Diet in Haas’ book, Staying Healthy With Nutrition, to gain full understanding of how to create a balanced diet with respect to all of the five areas mentioned.

4 See Hass (1992) for a full discussion of balancing flavors and colors.

5 If the reader is interested in learning more about toxins, he/she can read my four part series on We Live in a Toxic World published in my monthly newsletter, Healthful Hints.

Michael Garko, Ph.D.
Host – Let’s Talk Nutrition

Introduction

“All people, not just those working in or living near major pollution sources, carry a ‘body burden’ of synthetic chemicals in their blood, fat, mother’s milk, semen, urine, and breath” (Thornton, et al., 2002, p. 315). While most people would not be surprised to learn that synthetic chemicals from the environment end-up in humans, some might be surprised to learn that they are carrying a body burden of toxic chemicals that puts their health and wellbeing at risk. It is now established in the scientific literature that toxic chemicals accumulate in the body throughout the lifecycle creating a body burden that puts the health of people in serious jeopardy.

Depth and Breadth of Chemical Contamination

The following statistics provide evidence as to the extent to which synthetic chemicals contaminate the environment and humans, increasing the chances of ill health and premature death:

• Approximately 75,000 chemical substances are used currently for commercial, industrial purposes
• United States federal government registers an average of 2,000 newly synthesized chemicals ever year.
• Industry releases annually billion of pounds of toxic chemicals into the environment, contaminating the land, air, water and ultimately our bodies.
• More than 3,200 chemicals are added to food
• 5,000 chemical ingredients are used in making cosmetics
• 1,010 chemicals are used in 11,700 consumer products
• 500 chemicals are used as active ingredients in pesticides
• United States federal government has identified 228 chemicals as either known to cause cancer or “reasonably anticipated” to cause cancer in humans
• International Agency for Research on Cancer (IARC) has identified 419 agents as being carcinogenic, possibly carcinogenic or probably carcinogenic to humans (see Houlihan et al., 2003)

Health Consequences of Chemical Contamination

In addition to cancer, there is a host of other major health consequences linked to toxic chemicals contaminating our land, water, air, food supply and consumer products:

• Premature death
• Premature birth
• Cardiovascular disease
• Respiratory tract infection
• Asthma
• Chronic bronchitis
• Nervous system disorders (e.g., autism, attention deficit disorder/ADD, attention deficit hyperactivity disorder/ADHD, Parkinson’s disease)
• Permanent decrements in IQ and declines in other measures of brain function
• Permanent decrements in lung capacity
• Defects in the reproductive system (e.g., decreased sperm counts, early onset of puberty in girls, hypospadias/birth defect of the penis, cryptochidism/undescended testicles, testicular cancer), among other ill effects (see Houlihan et al., 2003)

Given the depth and breadth of chemical contamination and the health consequences associated with the exposure of humans to synthetic chemicals, it is beyond evident that we live in a toxic world, which leaves a significant portion of unsuspecting members of the population at risk for carrying a body burden of synthetic chemicals.

Body Burden

The concept of body burden is a useful way for to think and talk about the extent to which humans are contaminated with synthetic chemicals found in the air, water, land and food, upon which they rely for survival and good health.

Definition of Body Burden

Body burden is “the quantity of an exogenous substance or its metabolites that accumulates in an individual or population (Thornton et al., 2002, p. 315). In less technical terms, body burden is the result of lifelong exposure to toxic industrial chemicals used in the manufacture of thousands of consumer products (e.g., detergents, insulation, fabric treatments, cosmetics, paints, upholstery, computers and televisions) and found as lingering contaminants in food and the environment (i.e., air, water & soil) (see Houlihan et al., 2003). These toxic chemicals can accumulate in fat tissue, blood and organs of the body and can be passed through the body in breast milk, urine, feces, semen, hair and nails (see Houlihan, et al., 2003).

Detoxification

Although it is effective in eliminating by-products from natural metabolic processes, the detoxification system of the human body is often rendered ineffective in coping with the chemical pollution in people. Contributing to that ineffectiveness is the body burden created from the regular and too frequently excessive consumption of processed carbohydrates, saturated and trans-fats, stimulants (e.g., caffeine & tobacco), suppressants (e.g., alcohol) and pharmaceuticals.

Detoxification Defined

Haas (1992) provides a useful definition of detoxification. According to him, “detoxification is the process of clearing toxins from the body or neutralizing or transforming them, and clearing excess mucus and congestion” (Haas, 1992, p. 910)

One of the key principles emerging from this particular definition is that of clearing the body of mucus and congestion. Nutritionally speaking, some foods are more congesting and contribute to a person’s body burden, while others are less congesting and support the structure and function of the body’s channels of elimination.

For example, allergenic foods, organ meats, hydrogenated fats, fats, fried foods, refined flour and sugar, meats, sweets, milk, eggs and baked goods tend to congest/block the channels of elimination, while nuts, seeds, beans, oats, wheat, rice, millet, buckwheat, pasta, potatoes, roots, squashes, other vegetables, fruits, greens, herbs and water tend to be less congesting and mucous building (see Haas, 1992).

Detoxification Systems of the Human Body

Humans evolved as a species with an elegant and effective detoxification system. One of the more popular ways to conceptualize the structure and function of the human detoxification system is to classify it into seven sub-systems or channels of elimination. They are in alphabetical order the 1. blood, 2. colon, 3. kidneys, 4. liver, 5. lungs, 6. lymph and 7. skin.

There are other experts who conceptualize the human detoxification system into broader categories. Hass (1992) for example offers a detoxification typology consisting of five categories. They are:

Respiratory – lungs, bronchial tubes, throat, sinuses, and nose

Gastrointestinal – liver, gallbladder, colon, and whole GI tract

Urinary – kidneys, bladder, and urethra

Skin and dermal – sweat and sebaceous glands and tears

Lymphatic – lymph channels and lymph nodes (Hass, 1992, p. 906).

No matter how one chooses to conceptualize the human detoxification system, these channels or systems of elimination individually and collectively are designed to neutralize, transform and eliminate toxins in the body.
Toxins

In strict medical terms, a toxin is anything considered to be a “poisonous substance,” which of course is assumed to be harmful to the body and wellbeing of a person. In broader terms, “a toxin is basically any substance that creates irritating and/or harmful effects in the body, undermining our health or stressing our biochemical or organ functions” (Haas, 1992, p. 906). Toxins come to exist in the body from external/environmental sources and from internal, metabolic processes involved in the breakdown and utilization of and waste/by-products produced from macronutrients (i.e., proteins, fats & carbohydrates) and micronutrients (i.e., vitamins & minerals).

Toxicity results when the body is unable to eliminate chemical contaminants, resulting in an upsetting of the homeostasis/balance in the cells, tissues, organs and systems of the body. According to Hass (1992), toxicity is related to the dosage, frequency, or potency of the toxin. The greater the amount, occurrence and power of the toxin(s) is/are, the greater the level of toxicity and the greater the congestion/blocking and stagnation/weakening of the body’s systems of detoxification caused by the build-up of toxicity overtime.

Signs and Symptoms of Toxicity

There are a host of signs and symptoms of toxicity including but not limited to headaches, joint pain, fatigue, allergies, environmental sensitivity, mucous buildup, fever, constipation, indigestion, anxiety, depression, mood swings, nervousness, sleepiness, insomnia, sinus congestion, runny nose, coughing, wheezing, sore throat, poor circulation, cognitive deficits, immune weakness and being prone to disease and sickness, among various other signs and symptoms (see Haas, 1992).

Health Benefits of Detoxification

The depth and breadth to which the land, water, air, human food supply and day-to-day consumer products are contaminated with synthetic chemicals make it clear that we live in a toxic world and the general population is at risk for carrying a body burden of synthetic chemicals. Generally speaking, detoxifying the body can help reduce the body burden people are carrying by eliminating dangerous toxins and restoring the structural and functional health of the body’s natural detoxification systems to assist in neutralizing, transforming and eliminating those toxins and cleansing the body of mucous and congestion.

Purification of the Blood

One general herbal therapy that can serve as a key strategy in detoxifying the cells, tissues and organs of the body is blood purification using alteratives (i.e., blood purifying herbs). Blood is frequently referred to as the “river of life” because of the vital life-sustaining functions it performs.

Functions of Blood

Basically, blood performs the three main functions of transportation, regulation and protection, all of which are responsible for sustaining life and preserving good health. As part of its transportation function, blood transports oxygen, nutrients (e.g., vitamins, minerals, amino-acids, fatty-acids, glucose, etc.), metabolic waste products (e.g., carbon dioxide, urea, lactic acid, etc.), enzymes, hormones, and white and red blood cells. In terms of its regulation function, blood regulates body temperature, fluid and electrolyte balance and pH balance. With respect to its protection function, blood protects the body from disease and infection through coagulation and white blood cells and antibodies.

While it delivers oxygen and vital nutrients to cells and carries waste products away from cells, blood can also end-up transporting toxic synthetic chemicals to cells, if the body’s systems of elimination fail to remove those chemicals. Therefore, in light of its intended functions of regulation and protection and ability to transport vital elements to and waste products from cells, as well as its unintended ability to carry toxic chemicals to cells, it makes imminently good sense to purify the blood so as to assist the body in detoxifying itself.

Methods of Blood Purification

Guidance in selecting and using herbs as alteratives to detoxify the body can be found in some of the following recognized ways to purify the blood:

1. Neutralize acids with herbs such as dandelion and slippery elm, which possess a strong alkalinizing effect
2. Stimulate the functioning of the body’s vital organs, especially the liver, kidneys, lungs and colon with such herbs as Oregon grape root and goldenseal
3. Dry excess moisture and remove excess fat where toxins reside with such herbs as plantain, mullein, chickweed and gota kola
4. Eliminate excess “heat” from the organs of elimination, especially the small intestine with such herbs as rhubarb root (see Tierra, 1998)

Detoxification Herbs

In addition to the herbs mentioned in the four blood purification methods, alfalfa, aloe vera, angelica, burdock root, chrysanthemum, comfrey, burdock root, dong quai, echinacea, ginseng, ho shou wu, kelp, licorice, lycil, marshmallow, nettles, peony, plantain, red clover, rehmannia  sarsaparilla, sassafras, uva ursi, and yellow dock are other alteratives used for blood purification (see Tierra, 1998).

From this list, Tierra (1998) contends that echinacea is the best herb to purify the blood and lymph in that it supports these four blood purification methods. Mowery (1986) recommends strongly the use of kelp, especially brown kelp, as an alterative in enhancing the body’s ability to modulate the effects of environmental pollution and heavy metal toxins. Mowrey (1986) also recommends burdock root as an excellent blood purifier.

Based in part on the recommendations of Mowrey (1986) and Tierra (1998), what follows is a brief description of some important herbs for detoxifying or otherwise purifying the blood, while improving the function of the liver.

Burdock Root (Arctium lappa)

Burdock root is long recognized as an overall blood purifier and blood building herb, with additional diuretic and diaphoretic activity, and, thereby, cleansing the body of toxins and wastes in three fundamental ways. It is considered to have a restorative effect on the liver.

Dandelion Root (Taraxacum offcinale)

Dandelion root serves as a primary blood purification herb because of its ability to filter toxic chemicals from the bloodstream. It possesses special medicinal properties to promote the health of the liver, one of the most important organs of elimination in the body, by stimulating liver activity and secretion of bile into the liver and remedying liver congestion. Increased bile production can help with a cleansing of the bile ducts.

Echinacea Root (Echinacea augustifolia)

An important function of echinacea root is to stimulate the lymphatic system so it can help clear and cleanse toxic substances from the body. Although recognized as an immune enhance, echinacea root is known to be an effective blood cleanser.

Kelp (Laminaria, Macrocytes & Ascophyllum).

Kelp, particularly brown kelp, is recognized as an overall nutritive and detoxification/cleansing tonic for the blood. It has the ability to bind in the gastrointestinal tract, for example, radioactive strontium, barium, cadmium and zinc. By binding toxic chemicals in the digestive tract, kelp can help reduce the absorption of toxic chemicals in the cells, tissues and organs of the body. Brown kelp is especially effective in binding toxic chemicals. Algin is a primary chemical constituent of brown kelp that plays a major role in helping to detoxify the body.

Licorice Root (Glycyrrhiza glabra)

Licorice root is recognized in across different cultures to possess detoxification properties. For example, in China licorice root is known as “The Great Detoxifier” (see Mowrey, 1986). Mowrey (1986) describes licorice root as protecting the body’s blood supply and enhancing its purity by protecting the liver, the body’s detoxification plant, from serious diseases such as cirrhosis and hepatitis.
Sarsaparilla Root (Smilax officinalis)

Herbalists recognize sarsaparilla root to be a blood purifier, with an ability to attack harmful microbes in the bloodstream and remove mercury. It also is an effective diuretic, helping to remove waste products such as uric acid and excess chloride.

Yellow Dock root (Rumex crispus)

Yellow dock root serves the liver function quite well by enhancing its ability to filter the blood and stimulating the production of bile. Yellow dock root is used widely in Europe, North America, China and India.

Herbal Detoxification Formulas

Unless you have the knowledge and ability to prepare your own herbs or know an herbalist who can create a detoxification formula, there are any number of herbal supplement formulas designed for cleansing and detoxifying the body, generally, and blood, specifically. It is recommended that the reader visit a health and nutrition store and inquire about particular supplement products created for detoxification purposes. Companies such as Natural Factors, Jarrow Formulas, New Chapter and Renew Life manufacture excellent detoxification/cleansing supplements. It will be discovered that different detoxification formulas will use different combinations of herbs, many of which were discussed above.

Conclusion

We live in toxic world. The air, water and land of the planet, the natural food supply, manufactured foods and numerous other consumer products are contaminated with dangerous synthetic chemicals. Because of the proliferation of synthetic chemicals, along with the over consumption of processed, de-natured foods, a sedentary lifestyle, chronic stress and inadequate rest and sleep, the various systems of elimination and detoxification in humans have become congested/blocked and stagnated/weakened, preventing the clearing, neutralizing or transforming of toxins and removing of excess mucus and congestion.

Although we live in a toxic world, this does not mean we are condemned to carry a body burden of unhealthy and life-threatening synthetic chemicals. Nature has provided humans with an array of herbs to help detoxify the body using the strategy of purifying the blood. It would be prudent to detoxify the body at least twice a year using an herbal formula of choice constituted of a combination of herbs such as the ones mentioned and described earlier. It is also recommended that the reader take a look at my five other newsletters on living in a toxic world. Many of the topics (e.g., body burden, toxicity, detoxification, body’s systems of elimination, etc.) are discussed in greater depth.
References

Haas, E.M. (1992). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley, CA: Celestial Arts.

Houlihan, J., Wiles, R., Thayer, K. & Gray S. (2003). Body burden: The pollution in people. Retrieved June 15, 2008, at http://archive.ewg.org/reports/bodyburden1/pdf/BBreport_final.pdf

Mowrey, D.B (1986). The scientific validation of herbal medicine: How to prevent disease with herbs, vitamins, minerals and other nutrients. Los Angeles, CA: Keats Publishing.

Thornton, J.W., McCally, M. & Houlihan, J. (2002). Biomonitoring of industrial pollutants: Health and policy implications of the chemical body burden. Public Health Reports, 117, July-August, pp. 315-323.

Tierra, M. (1998). The ways of herbs. New York, NY: Pocket Books.