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YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 1 No.1 October 1999

Welcome to the first edition of my new newsletter on health and


vitality. I plan to cover a variety of topics, including vitamins
and other dietary supplements, diet and general nutrition,
healthy cooking, the health benefits of exercise, the value of
relaxation techniques and how to do them, and general per-
sonal growth issues. I also plan to cover environment and
organic food issues, as well as the politics of health care and the
food supply. The information will be based on science and
Michael Janson, M.D.
clinical experience, and my aim is to make this as practical and
Editor, Healthy Living useful to you as possible.
Over the past several years, I have introduced many new
In This Issue supplements into my practice. I will be telling you about them
in this and in future issues of the newsletter. A number of them
Welcome and News ........... 1 are newly available flavonoids, carotenoids, or standardized
herbs, but there are also new uses for older supplements. I
Flavonoids for Health ........ 1 welcome any comments on the newsletter, and any questions
you may have that you would like me to answer. If they are of
Natural Help for general interest I will do my best to include them in future
Menopause .......................... 2 issues or post them on my website (www.drjanson.com). Unfor-
tunately, I will not have time, nor would it be appropriate, to
Diet and Disease ................. 3 answer personal specific health questions or give medical
advice without the appropriate medical consultation.
Health News ........................ 4 *********************************************************
Flavonoids for health
By the Way........................... 4
Many of our vegetable sources of nutrition are rich in pigments
that are not only attractive but are also important sources of
health benefits. They help to prevent serious diseases and the
degenerative problems associated with oxidative free-radical damage. Hundreds, if not thousands,
of flavonoids occur in plants that are common in ethnic diets around the world. Unfortunately,
Americans eat very few fruits and vegetables, so they miss the many benefits of these substances.
(The most common "vegetable" that kids eat today is—you guessed it, french fries! which is not
really a vegetable at all, but a carrier for highly processed and overcooked hydrogenated fats,
while potatoes themselves have virtually no fat.)
Even more exciting, the medical literature now supports the view that supplements of flavonoids
can be healing substances that can substitute for drugs for many patients or reduce the doses of
medication that they need. Many of the flavonoids have recently been included in the term
"phytochemicals," which just means "plant chemicals." Flavonoids (often called bioflavonoids)
protect against cancer and heart disease and they enhance the activity of vitamin C.
1
The allergy fighting flavonoid
One good example is quercetin. It is a yellow-green flavonoid found in red and yellow onions (but
not in white onions), although the amounts found in foods are relatively small compared to thera-
peutic doses. In allergic reactions, histamine is released from mast cells in the tissues. The mem-
branes of these cells are stabilized by quercetin, so their histamine is not released as readily, thus
reducing the allergic response. (Interestingly, a synthetic flavonoid called "cromolyn sodium" is
used for allergies under the brand name Intal®). Effective doses of quercetin range from 800-1200
mg daily, far higher than the amount found in foods. This is important because sometimes people
may try supplements in too low a dose, and then give up without getting results.
Silymarin for liver and diabetes
Another flavonoid group is derived from the seeds of the herb milk thistle. It is called silymarin,
and is really a collection of several compounds. Silymarin protects the liver from poisons, such as
toxic mushrooms and environmental chemicals, and inflammatory diseases, such as hepatitis. It
does this in several ways. It stabilizes the liver cell membrane to prevent the entry of poisons into
the cell. It also stimulates liver cell regeneration, and it acts as an antioxidant.
Diabetics benefit from silymarin because it helps to control blood sugar levels. As with other fla-
vonoids, silymarin helps to strengthen small blood vessels. The typical dose of silymarin is 150-
300 mg twice a day.
Many other flavonoids help different conditions. Originally they were thought of as vitamin P
because of their effect to strengthen the blood vessel walls, and thus prevent excessive "permeabil-
ity" or leakiness. They are derived from citrus fruits, buckwheat, and the most colorful fruits and
vegetables. Because many of them are not yet available as supplements, it is important that you
eat a diet that is rich in fruits and vegetables (many relatives of the flavonoids are also found in
whole grains and beans, which you should also include in your diet—several recent studies in
women showed that a daily serving of whole grains reduced the risk of cancer and heart disease,
while refined grains and sugars increased the risk).
******************************************************************************
Natural help for menopause
One of the values of bioflavonoids is in reducing the incidence of hot flashes in women going
through menopause. Menopause is the absence of the menstrual cycles for one year, although the
symptoms of menopause often occur before the periods are completely finished and for some time
thereafter. As the function of the ovaries declines gradually, the entire time frame may be from a
few years before the end of the menstrual cycles to some years afterwards. Menopause generally
happens between 48-52 years old, but it may be as early as forty or as late as the late fifties. It also
happens when the ovaries are removed surgically. This is most commonly done as part of a total
hysterectomy or when there is ovarian cancer.
The menopausal transition is normal, but symptoms may not be. In other cultures with different
dietary habits, women may not have any symptoms at all. However, in Western cultures symp-
toms are very common although some women make the transition with relative ease. In addition
to hot flashes and night sweats, symptoms may include depression, mood swings, irritability, and
vaginal dryness.
The value of soybeans
One of the most important dietary choices you can make to help with menopausal symptoms is to
include more soy products in your diet. This means more tofu, soy milk, tempeh, and soy nuts. Soy
foods are rich in isoflavones called genistein and daidzein. These have mild estrogenic properties
that help with menopause (but not any of the side effects of estrogen replacement therapy). They

2
also appear to help with preventing breast cancer because they block the effects of the stronger
estrogens that stimulate the breast tissue. I recommend organic soy products to avoid the very
common genetically engineered soybeans (more about genetically modified crops in a later issue).
I often recommend that women experiencing hot flashes add a mixed bioflavonoid to their supple-
ments, 1000 mg twice a day, and take it with vitamin E (400-800 IU). A number of other dietary
supplements, including magnesium and natural progesterone, help with common symptoms, .
Several herbs are also helpful with menopause-related symptoms. I often recommend standard-
ized extracts of one or more of the following: black cohosh (40 mg twice a day), dong quai (200 mg
three times a day), and Vitex agnus-castus (400 mg daily). Dong quai may cause some sun sensi-
tivity, so it is a good idea to wear sunscreen and protective clothing while taking it.
****************************************************************
Diet and Disease—Recent Statistics and Research
According to the USDA, Americans are eating more animal products than they did 100 years ago.
Meat consumption is up from 99 to 111 pounds, poultry from 11 to 64 pounds, and cheese from 4 to
28 pounds. High animal protein diets may lead to osteoporosis and other serious risks (see page 4).
Recent studies confirm the value of vegetarian diets (high-fiber, high-complex carbohydrate) in
helping diabetics with sugar control, while whole grains in the diet (rich in complex carbohydrates)
provide protection from heart disease and cancer.
Read labels or else!
In the last 30 years, cheese consumption jumped 17 pounds, and most of it is in prepared foods
(such as pizza). Women consumed more fat from salad dressing than from any other food. In 1997,
each American consumed a record average 154 pounds of sugar, amounting to 53 teaspoons of
sugar every day. In 1909, two-thirds of the sugar people consumed was purchased as sugar, and
thus in control of the person who bought it. Today, less than a quarter is brought home as sugar.
Three quarters of the sugar that Americans eat is found in processed foods. These include common
items such as ketchup, mayonnaise, crackers, canned soups, salad dressings, spaghetti sauce,
flavored yogurt (which you may have thought of as a health food, but it's not!), canned vegetables,
boxed cereals, fruit drinks, and peanut butter.
If you want to be healthy,
References:
you have to make the right
Flavonoids:
choices, and that means that Saija A, et al., Flavonoids as antioxidant agents: importance of their interaction with
you must read labels care- biomembranes. Free Radic Biol Med 1995 Oct;19(4):481-6.
fully. Sugar is hidden in Middleton E, Effect of plant flavonoids on immune and inflammatory cell function. Adv Exp
Med Biol 1998;439:175-82.
many foods, so watch out for Hertog M, et al., Dietary antioxidant flavonoids and risk ofcoronary heart disease: the Zutphen
its other names, such as Elderly Study. Lancet 1993 Oct 23, 342(8878) 1007.
Formica JV , Regelson W, Review of the biology of quercetin and related bioflavonoids. Food
sucrose, fructose, dextrose, Chem Toxicol 1995 Dec;33(12):1061-80.
and corn sweeteners. One of Menopause:
the largest sources is soft Lehmann-Willenbrock E, Riedel HH, Clinical and endocrinologic studies of the treatment of
drinks—Americans consume ovarian insufficiency manifestations following hysterectomy with intact adnexae. Zentralbl
Gynakol 88;110(10):611-8.
an average of 53 gallons of Lieberman S A review of the effectiveness of Cimicifuga racemosa (black cohosh) for the
sodas per year, including an symptoms of menopause. J Womens Health 1998 Jun;7(5):525-9.
Washburn S, et al., Effect of soy protein supplementation on ... menopausal symptoms in
average of one cola beverage perimenopausal women. Menopause 1999 Spring; 6(1):7-13.
per day (whereas in China, Diet and Disease
which does not have our diet- USDA Economic Research Service, Food Consumption, Prices, Expenditures, 1970-1997.
related health problems, the Nicholson SA, et al., Prev Med 1999;29:87-91.
Jacobs DR, et al., Iowa Women's Health Study. Am J Public Health 1999;89:322-329.
average is one per year!). Am J Gastroenterol 1999;94:1373-1380.
Liu S, et al., Am J Clin Nutr 1999;70:307-308,412-419.
*******************

3
In the Health News
We now have more evidence of the benefits of vitamin E. Diabet- Dr. Janson's Healthy Living©
ics taking 1800 IU find that it improves both diabetic retinopathy
and kidney disease (Diabetes Care 1999;22:1245-1251). Type I
diabetics were given the vitamin for four months, and then pla- Published by
Vitality Now! ®
cebo for four months. The circulation and the blood flow in the
PO Box 384
retina both returned to normal levels, and the effects remained
Greenville, NH 03048
after the vitamin was discontinued. Their kidney function also Tel: 603-878-2256
improved (both the kidneys and eyes are rich in blood vessels). Fax: 603-878-0811
************************************
A recent issue of the American Journal of Gastroenterology Information herein is
contained an interesting research article on diet. Just by lower- not medical advice or
ing your consumption of animal products, you lower your risk of direction. All material in
colon cancer. Animal products appear to increase cancer produc- this newsletter is provided
tion due to something in the foods themselves. In this study, the for information only. Its
group who consumed fewer animal products were surprisingly not contents should not be
consuming more of the cancer fighting substances found in fresh used to provide medical
fruits, vegetables, and whole grains, and yet their rate of colon advice on individual prob-
lems. Consult a health care
cancer was reduced.
professional for medical or
It is still a good idea to eat your fresh, unprocessed vegetarian health advice.
foods to add the cancer protection of fiber, antioxidants, folic acid,
calcium and magnesium, but as this research shows, avoiding Copyright:
animal products is also a good idea on its own. Michael Janson, M.D.
***************************************

By the way:
I want to encourage you to choose organic foods whenever possible. I'll be telling you more about
this in future issues. In the meantime you can contact two organizations to find out more: the
Organic Consumers Association at www.organicconsumers.org, and the Campaign for Food
Safety at www.purefood.org, or call (218) 726-1443. I was recently on a talk radio show in Lake
Worth, Florida, concerning the dangers of food irradiation and genetically engineered foods.
On October 9th I will be speaking in Philadelphia at the 100th anniversary of the Philadelphia
College of Osteopathic Medicine. Mainstream medical education is coming around to the use of
natural substances and alterna-
tive medicine.
On October 23rd I will be speak- Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!® US POSTAGE
ing on nutrition and the heart PO Box 384 PAID
at the Natural Products Expo in Greenville, NH 03048 BOSTON, MA
Baltimore, where suppliers meet PERMIT NO.
the health food store staff mem-
bers. Then I travel to Reno,
Nevada for the meeting of the
American College for Advance-
ment in Medicine, where I speak
on lifestyle and supplements to
several hundred physicians.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 1 No.2 November 1999

I recently returned from the meeting of the American College


for Advancement in Medicine in Reno, Nevada. Many speakers
reported their research on various treatments in alternative
medicine, including nutrition and dietary supplements. The
speakers presented information on supportive cancer therapies,
immune support, toxic metals, athletic performance, and more.
The health potential of MSM
One of the reports was about the dietary sulfur supplement
Michael Janson, M.D.
Editor, Healthy Living called MSM, or methyl sulfonyl methane. This was presented
by Dr. Ronald Lawrence of the UCLA School of Medicine.
Sulfur is an essential mineral, it is a component of antioxidant
In This Issue
defense systems, and it has many therapeutic uses. It is
present in the B-vitamin thiamine, and in several amino acids.
ACAM Meeting Review .... 1 MSM is an organic form of sulfur present in all living things.
Sulfur is part of the liver detoxification systems, as it is often
Standardized Herbs ........... 2 added to toxic molecules as a way of eliminating them. You
may have heard about the benefits of DMSO, but one of the
Which ginseng ? ................. 2 drawbacks of DMSO is its strong garlic-like odor residue, and
local skin irritation where it is applied topically.
Sleep and aging .................. 3 MSM is a derivative of DMSO, having the benefits without the
odor or skin irritation. It is usually taken as a pill or powder,
In the health news.............. 4 and it is both tasteless and odorless. MSM has been effective in
treating the pain and swelling of arthritis—both osteoarthritis
By the Way........................... 4 and rheumatoid arthritis. Other rheumatic disorders, such as
lupus (SLE) with joint pain and inflammation may respond to
supplements of MSM. Research is ongoing on the use of MSM
for allergies, asthma and diabetes.
MSM inhibits the cross linking of collagen and therefore is useful to reduce hardening of connec-
tive tissue with age. One suggestion is to take it to prevent the signs of aging in the skin. The
typical doses of MSM range from 500-1000 mg daily as a maintenance or preventive level, and up
to 5000 mg daily as a treatment for allergies, arthritic disorders and fibromyalgia syndrome with a
reduction of the dose after a period of a few days to a few weeks. Some people appear to benefit if
they stay on MSM at a range of 2000 to 4000 mg daily. Taking it for only a day or two is probably
ineffective–at least several days to several weeks of supplementation are necessary to see benefits.
Essential fatty acids (EFA) for depression and mental health
Another presentation at the ACAM meeting, by Dr. David Horrobin, was about the value of the
omega-3 oils called EPA and DHA (found in supplements of fish oil) for the treatment of depres-
sion and other psychiatric disorders. I have been recommending supplements of essential fatty
1
acids (EFA) for many years, even before I first heard Dr. Horrobin speak in 1981. I was using
supplements of gamma-linolenic acid from either evening primrose oil or borage oil to treat many
different diseases. Now this new report shows even further value of the right balance of the EFA in
treatment. I often recommend flaxseed oil for its omega-3 content, but EPA and DHA from fish oil
may be better for some patients. This information is confirmed in a recent psychiatry journal.
Typical doses of EPA/fish oil supplements are from 4 to 12 capsules daily, each one containing
about 300 mg of the omega-3 oils. They are valuable not only for psychiatric disorders but also for
heart disease, skin disorders (eczema and psoriasis), the immune system, and high blood pressure.
*********************************************************
Why standardized herbs?
Although herbs have a long history of use for medicinal purposes, it is only recently that they
have been analyzed to reveal their most active components. These active chemicals are commonly
present in very variable amounts in herbs, depending on where and how they are grown, soil
quality, when they are harvested, the amount of rain and sun, and other factors. Standardized
herbs have guaranteed specific amounts of the known, active herbal components, as well as the
other factors that might be of help but are not as well studied.
Recently, the German government formed a Commission (Commission E) to conduct a review of
the clinical value of many herbs in common therapeutic use for natural prevention and treatment
of disease. The main focus of their review was on standardized herbs, in order to control as many
variables as possible. This Commission E has published the results of their review in a mono-
graph, and they concluded that many herbs do have the effects that are claimed.
In order to benefit the most from herbal treatments, I recommend that you buy standardized
herbs for your specific needs. You can then be assured of getting the most therapeutic value from
your purchase. High quality standardized herbal supplements usually contain all of the other
possible active components of the herb, but they have at least the measured amount of the known
active principles. This is not to say that non-standardized herbs are not valuable, but their levels
of active principles are not as well known.
Examples of standardized herbs (standardization percentage in parentheses) include ginkgo
biloba (24 percent ginkgo flavonglycosides), milk thistle extract (80 percent silymarin), kava kava
(30 percent kavalactones), St. John's wort (0.3-0.5% hypericin), and bilberry (25 percent
anthocyanosides).
The Commission E Monographs are available from the American Botanical Council (512-331-
8868; www.herbs.org), but they are rather technical for the general reader.
******************************************************************************
Ginseng -- American, Korean or Siberian?
Many people ask me which ginseng they should take as a general tonic, and what are the differ-
ences between the different sources of ginseng. Ginseng is considered a "restorative" or aid in
adaptation to stress. The American ginseng (Panax quinquefolium) is more sedative and relaxing,
while helping stress, fatigue, and nervousness. Components of American ginseng help to reduce
levels of substances that participate in both inflammatory and allergic responses, and help control
fever and pain. It is now being studied for benefits in sugar regulation and controlling blood fats.
Korean ginseng (Panax ginseng, also called Asian or Chinese ginseng) has many of the same
properties, but it is more stimulating, and is probably better to take in the morning, rather than at
night. It is used for fatigue, stress, fever and inflammation. Population studies in Korea show
reduced rates of cancer among people who regularly consume Korean ginseng. It has antioxidant
effects, and in lab studies it protects cells against radiation.

2
Siberian ginseng (Eleutherococcus senticosus) is reported to reduce the effects of stress and to
enhance athletic performance as well as mental acuity. It also helps cells survive after exposure to
radiation, and it has potent antioxidant effects.
Typical doses of all of the standardized ginseng extracts range from 200-400 mg twice a day.
*********************************************
Sleep helps prevent accelerated aging
Researchers at the University of Chicago recently showed that lack of sleep can produce the signs
of rapid aging in healthy young men. They let the students sleep only four hours a night for a
week, and noted increased signs of aging—poor glucose tolerance, meaning they appeared to be
prediabetic, and changes in their levels of the stress hormone cortisol to patterns seen in older
people. After catching up with several nights of 12 hours of sleep, they returned to normal, but
older people might not recover so easily. Since 1910 average sleep duration has decreased from
about 9 hours per night to 7.5 hours. If you have trouble sleeping you might benefit from regular
exercise and elimination of caffeine and alcohol from your diet (even coffee in the morning can
influence sleep the same night). Eating sugar at any time may also disrupt sleep as it can lead to
hypoglycemia. Begin some relaxation program, especially in the evening before bedtime. Listen to
relaxing classical music, avoid violent or loud television programs, and avoid late-night computer
work. A hot bath before bed raises body temperature which promotes sleep.
If you still have problems, several dietary supplements may help promote sleep. Common herbs
such as valerian, skullcap, hops, and passion flower are often helpful. Melatonin helps to adjust
the body clock, typically in doses from 3 to 6 mg at bedtime. Timed release melatonin might be
best, as your melatonin normally peaks around 2 am, but plain melatonin dissolved in the mouth
usually works fine. If you find you are a bit drowsy the next morning–this occasionally happens–
try taking the melatonin earlier in the evening.
Kava kava is a relaxing herb from the South Pacific islands. The common dose is 250 to 500 mg of
standardized extract at bedtime. You can also take this herb for anxiety anytime during the day
without side effects. Another sleep enhancing supplement is magnesium, 200 to 400 mg, which
acts as a relaxant, especially if you are deficient in the mineral.
For sleep deprivation related
to depression, you might find References:
that 5-hydroxy tryptophan EFA and depression
(or 5-HTP) helps. It is a pre- Stoll AL, et al., Arch Gen Psychiatry 1999 May; 56:407-412, 413-414, 415-416.
cursor to the neurotransmit- Ginseng:
ter serotonin, which reduces Ro JY, Ahn YS, Kim KH, Inhibitory effect of ginsenoside on the mediator release in the guinea
pig lung mast cells activated by specific antigen-antibody reactions. Int J Immunopharmacol
anxiety and depression. The 1998 Nov;20(11):625-41
usual dose is 50 to 150 mg Yun TK, Choi SY, Non-organ specific cancer prevention of ginseng: a prospective study in
daily, most at bedtime. KoreaInt J Epidemiol 1998;27:359-364.
Ben-Hur E, Fulder S, Effect of Panax ginseng saponins and Eleutherococcus senticosus on
Similarly, St. John's wort can survival of cultured mammalian cells after ionizing radiation. Am J Chin Med 1981
Spring;9(1):48-56.
relieve depression and anxi-
Sleep
ety and promote sleep. It is Spiegel K, Impact of sleep debt on metabolic and endocrine function. Lancet 1999;354:1435-1439
safer than SSRI drugs such Alpha-lipoic acid:
as Prozac®, or Zoloft®, and Jacob S, et al., Oral administration of RAC-alpha-lipoic acid modulates insulin sensitivity in
not addictive. The typical patients with type-2 diabetes mellitus: a placebo-controlled pilot trial. Free Radic Biol Med 1999
Aug;27(3-4):309-14.
daily dose is 900 mg of stan- Altern Med Rev 1998 Aug;3(4):308-11 Monograph:Alpha-Lipoic Acid.
dardized extract. Cameron NE, et al., Effects of alpha-lipoic acid on neurovascular function in diabetic rats:
interaction with essential fatty acids. Diabetologia 1998 Apr;41(4):390-9
Some combination of these Diet and Disease
health practices and supple- Michaud DS, J Natl Cancer Inst 1999;91:605-613.
ments should help you sleep.
3
In the Health News
Not only can alpha-lipoic acid help treat diabetic neuropathy, but recent evidence shows that it
can also help control blood glucose and increase insulin sensitivity in type II diabetics. Alpha-
lipoic acid is an antioxidant nutrient that helps to regenerate vitamin C and works with vita-
mins C and E to protect both fatty and non-fatty tissues as well as nerves. For diabetic neur-
opathy it works well when combined with gamma-linolenic acid (GLA). It also increases the
cellular levels of glutathione as well as Coenzyme Q10, both important antioxidants.
Other potential benefits of lipoic acid are in the prevention of cata-
racts, glaucoma, oxidative heart injury, and mushroom poisoning.
Typical doses of alpha-lipoic acid are from 300 to 1000 mg daily. Dr. Janson's Healthy Living©
************************************ Published by
Vitality Now! ®
Diet and Disease PO Box 384
Eating more cruciferous vegetables can reduce the risk of bladder Greenville, NH 03048
cancer. This finding was independent of the consumption of fruits Tel: 603-878-2256
Fax: 603-878-0811
and vegetables in general, so it is important to eat a wide variety of
healthy foods, including that cabbage family such as broccoli, brus- Information herein is not
medical advice or direction. All
sels sprouts, cauliflower, and of course, cabbage itself. This is only material in this newsletter is pro-
one of many findings that show the importance of fruits, vegetables, vided for information only. Its
whole grains and legumes in prevention of diseases including cancer, contents should not be used to
provide medical advice on indi-
heart disease, strokes, and hypertension. vidual problems. Consult a health
As average Americans typically eat few vegetables and fruits, it is care professional for medical or
health advice.
important to encourage this at every opportunity. Beware of diets
that make light of a wide variety of vegetarian foods. Copyright:
Michael Janson, M.D.

By the way:
As I mentioned in my last newsletter, I spoke in October at the Philadelphia College for Osteo-
pathic Medicine for an enthusiastic group of doctors for whom this was mostly new information.
The talk was very well received, and I am sure there were some converts in the audience.
At the Natural Products Expo in Baltimore, I spoke on nutrition and immunity, and the health
food industry participants went home with more information to share with their customers
about the importance of diet, supplements, exercise and relaxation for normal immune function.
One thing I introduced was the value of "transfer factor" derived from either colostrum or white
blood cells to enhance immunity
and treat chronic fatigue, fibro-
myalgia, cancer, allergies and Dr. Janson's Healthy Living© BULK RATE
autoimmune diseases such as VITALITY Now!® US POSTAGE PAID
lupus. PO Box 384 BOSTON, MA
Greenville, NH 03048 PERMIT NO.
I am now off to present some of
the same information in Japan.
If you have specific health
issues you would like addressed,
send them in or submit them
through the page Ask Dr J on
my website: www.drjanson.com.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 2 No.1 January/February 2000

Dear Friends,
Let's jump right in to what you need to know to enhance your
health, and prevent illness and degenerative disease through
diet, lifestyle habits, and dietary supplements.
Surviving Winter
Although the weather here in the northeast has been unusually
warm this year, the stress of winter is bound to take its toll on our
Michael Janson, M.D. immune systems. We are living indoors more, exposed to over-
Editor, Healthy Living heated, dry air, going back and forth from hot buildings to cold
outdoors to hot cars, living with less light, and not getting as much
In This Issue physical activity as we do in summer. At the same time, we are in
Surviving winter ........................... 1
closer quarters with others, exposed to more viruses transmitted
by hand-to-hand contact, sneezes, and coughs and those the kids
Calcium D-glucarate ..................... 2
bring home from school. What you need to know is how to protect
Overcoming Osteoporosis ........... 2
yourself from all these sources of stress and viral exposure.
Osteoporosis Supplements ........... 3
This is not too difficult with some basic principles of good health.
References ....................................... 3
Don't give up on your exercise program just because it is winter.
In the health news ......................... 4
It's important to your immunity, and you have access to many
By the Way ...................................... 4 exercise machines, health clubs, aerobics programs, and even at
home floor exercises that can give you a pretty good workout. You
can try something as simple as jumping rope, which is excellent if
you do it slowly enough so you don't become short of breath, and it is easy equipment to carry with you.
You can follow the exercise programs on TV, and record them to fit your busy schedule (I know you can
program your VCR). Exercise enhances the activity of our white blood cells, and this increases our
resistance to infections, including that flu-bug that seems to be "going around."
In addition to exercise, you need to maintain your healthy diet year-round (in 15 minutes last night
I put together a quick yellow split pea soup with sauteed onions, garlic, celery, and carrots, some curry
powder, thyme, and dashes of soy sauce and balsamic vinegar—of course, I had to let it simmer for an
hour, but I was out running by then).
Remember to wash your hands frequently, as hand-to-hand contact is the most common way of
transmitting a virus (you would be surprised how often you rub your eyes, and those hand-carried
viruses readily enter through the tear ducts). Also, wipe doorknobs, telephones, and even TV/VCR
remote controllers with alcohol. All this helps when we can't keep our resistance at its peak.
Avoid those over-the-counter remedies and fluid replacement drinks; they are full of sugar and other
undesirable ingredients. Sugar decreases the activity of your white blood cells. Instead, try some of the
herbal teas that are available, or simply boil some ginger and add a touch of lemon.
Supplements also help immune function. You all know the importance of vitamin C (I recommend
1
about 4000 to 6000 mg daily) and Vitamin E (800 spleen, and kidneys, and for the intestinal lining,
IU daily—I like those with high levels of mixed breast, and endocrine glands. It is converted in
tocopherols for their extra beta, gamma, and the body into a potent cancer protective com-
delta tocopherols, in addition to the basic alpha. pound called D-glucaro-1,4-lactone. Many toxins
Standardized extract of echinacea can help fight and carcinogens such as pesticides, PCBs, hydro-
colds and flu, especially in the early stages of an carbons, and drugs are eliminated from the body
infection (you can take standardized extract, 250 by attaching to a substance called glucuronic
mg capsules 2 to 4 times a day, or for a faster acid. However, an enzyme called beta-glucu-
response try the tincture, one or two droppers 2 to ronidase can block this detoxification, but D-
4 times a day.) glucaro-1,4-lactone counteracts this process and
facilitates the elimination of the chemicals.
Transfer factor is an immune-enhancing sub-
stance derived from colostrum, the "first milk" If toxins and used hormones are not broken down,
produced during nursing. Transfer factor is re- they then promote tumor formation and tumor
markable in its ability to reduce infections be- progression. Calcium D-glucarate is unlike most
cause it provides an immediate immune response anticancer supplements in that its activity against
instead of having to wait for the white blood cells cancer is not related to antioxidant activity, but
to "learn" how to fight a specific bug. For example, to this influence on enzymes. As a supplement it
in one study from Mexico with severe, compli- is used in general detoxification health programs.
cated measles, which has a high mortality rate, The main research on calcium D-glucarate is in
eight of nine patients recovered completely. Evi- animals, in which it inhibits a variety of tumors,
dence is strong that it also helps other viral but it is such a safe compound that it is a good idea
illnesses (such as Herpes, HIV, and flu), chronic to include it in any cancer treatment program,
fatigue, cancer, and autoimmune diseases. The and also for people who are at increased risk of
typical dose of transfer factor is 600 to 1200 mg developing cancer.
daily. The typical dose of calcium D-glucarate is 500 to
Beta-1,3 glucan (or lentinan) is a chain of glu- 1500 mg daily for general detoxification, and up
cose molecules that also helps to build immunity. to 3000 to 4500 mg daily for people who already
In a Brazilian study of trauma patients, who are have cancer or are heavily exposed to environ-
prone to infection, patients on beta-1,3 glucan mental toxins.
supplements had one fifth the rate of pneumonia, *********************************************************
one third the rate of blood infections, and only one
Overcoming osteoporosis—
fifth as many patients died. In another study on
patients with metastatic prostate cancer, beta- Natural remedies to preserve your bones
1,3 glucan prolonged average survival by one Bones are dynamic, living tissues containing
third, and five-year survival by 50 percent. The calcium, magnesium, phosphorus, and other min-
typical dose of beta-1,3 glucan is 100 to 300 mg erals, and they are constantly being modified and
daily. rebuilt through a balance of mineral deposits and
Many other supplements support immunity, but mineral loss. A complex interaction of cells called
perhaps most important is stress reduction, ei- osteoblasts that build bone and osteoclasts that
ther through some form of meditation, visualiza- break down bone (to move calcium into the blood)
tion, breathing exercises, yoga, and laughter. creates this balance, but as we age the balance
shifts toward loss of bone minerals and bone
********************************************************* strength. Early stages of bone loss are called
Calcium D-Glucarate osteopenia, and later it becomes osteoporosis.
Calcium D-glucarate is a safe, natural com- After the age of 30 to 35 men and women lose bone
pound that is produced in small amounts in the at about one percent a year. After menopause,
body and is present in all cells, and in some bone loss in women increases to about three per-
vegetables and fruits. It is especially important cent a year, leading to a 20 percent loss of bone
for the organs of detoxification, such as the liver, density within the next five to seven years.
2
The overwhelming majority of the 25 million chemical name is isopropoxy isoflavone, and al-
Americans with osteoporosis are women, although though very small amounts are found in food, the
men also lose bone every year (but they start with major source for supplements is synthetic. Re-
a higher bone density.) This thinning or weaken- cent studies show that ipriflavone supplements
ing of the skeleton leads to bone fractures, often both retard bone loss and increase bone density
the first outward sign that a problem exists. The up to six percent a year, even in people who
most common sites of fracture are the hip, the already have osteoporosis. The effective dose of
spine, and the wrist. ipriflavone is 300 mg twice a day.
Weight-bearing exercise is essential to the pre- I recommend this to anyone over the age of 45 for
vention of osteoporosis. It appears that the im- preventive medicine. Although with proper health
pact or stress on the bones increases bone den- habits you don't have to lose bone, it is such a safe
sity, so although walking is good, jogging or sports supplement, and bone loss is so common that I
is probably better because of the extra impact. If think it is good insurance. I take it myself, al-
you prefer walking, spend a few moments at a though I exercise and eat carefully.
slight jog several times during your walk ******************
Diet is also critically importance. Milk is not a
cure for osteoporosis. It appears from population References:
studies that milk does nothing to prevent os- Surviving Winter
teoporosis. This is contrary to the popular myth See DM, et al., In vitro effects of echinacea and ginseng on
fostered by the milk industry. Countries with the natural killer and antibody-dependent cell cytotoxicity in
healthy subjects and chronic fatigue syndrome or acquired
highest milk consumption have the highest rates immunodeficiency syndrome patients. Immunopharmacology
of osteoporosis and hip fracture. After weaning, 1997 Jan;35(3):229-35.
Ferrer-Argote VE, et al., Successful treatment of severe
milk is not a healthy food, but small amounts are complicated measles with non-specific transfer factor. In Vivo
not likely to be harmful. Good sources of calcium 1994 Jul-Aug;8(4):555-7.
Pizza G, et al., A preliminary report on the use of transfer factor
are green vegetables such as kale, collards, broc- for treating stage D3 hormone-unresponsive metastatic prostate
coli, almonds, navy beans and tofu. (Instead of cancer. Biotherapy 1996;9(1-3):123-32.
milk on cereal, try soymilk or rice beverage.) Estrada-Parra S, et al., Immunotherapy with transfer factor of
recurrent herpes simplex type I.Arch Med Res 1995;26 Spec
Dietary habits that increase bone loss are high No:S87-92.
de Felippe Junior J, et al., Infection prevention in patients with
amounts of protein (especially animal protein), severe multiple trauma with the immunomodulator beta 1-3
phosphorus (found in milk, meat, and especially polyglucose (glucan). Surg Gynecol Obstet 1993 Oct;177(4):383-8.
Tari K, et al., [Effect of lentinan for advanced prostate
sodas), sugar, caffeine, and alcohol. Changing carcinoma]. Hinyokika Kiyo 1994 Feb;40(2):119-23.
this to a mostly vegetarian diet of unprocessed Calcium D-glucarate
foods is very likely to help prevent osteoporosis Walaszek Z, et al., Metabolism, uptake, and excretion of a D-
glucaric acid salt and its potential use in cancer prevention.
(and many other health problems). Cancer Detect Prev 1997;21(2):178-90.
Supplements also help osteoporosis Walaszek Z, Potential use of D-glucaric acid derivatives in cancer
prevention. Cancer Lett 1990 Oct 8;54(1-2):1-8.
While it is important to have adequate calcium, Osteoporosis:
better diet may decrease the amount needed, and Agnusdei D, et al., Effects of ipriflavone on bone mass and
calcium metabolism in postmenopausal osteoporosis. Bone
supplements are actually better than milk. I Miner 1992 Oct;19 Suppl 1:S43-8.
recommend 500 mg daily of calcium citrate (the Passeri M, et al., Effect of ipriflavone on bone mass in elderly
osteoporotic women. Bone Miner 1992 Oct;19 Suppl 1:S57-62.
best absorbed form). Another essential is ad- Heller HJ, et al., Pharmacokinetics of calcium absorption from
equate vitamin D (400 to 800 IU, assuming you two commercial calcium supplements. J Clin Pharmacol. 1999
Nov;39(11):1151-4.
are not getting too much from processed foods
In the health news
with added D). Other important supplements for
Folsom AR, et al., [Physical activity and diabetes.] Am J Public
the bones include magnesium (500 mg), boron (3 Health 2000;90:134-138.
mg), trace minerals, flavonoids such as Bell, JRC, et al., [Dealcoholized red wine and heart health.] Am J
Clin Nutr 2000;71:103-108.
proanthocyanidins that promote good connec- Gaziano JM, et al., [Moderate alcohol consumption reduces
tive tissue strength, and natural progesterone. mortality.] J Am Coll Cardiol 2000;35:96-105.
Beale RJ, et al., [Immunonutrition for critically ill patients.] Crit
Ipriflavone is a relative of the isoflavones found Care Med 1999;27:2799-2805.
in food sources such as soybean products. Its
3
In the Health News
Physical activity appears to confer benefits to post menopausal women that goes beyond the help
with bone density. Women who get regular moderate to vigorous exercise more than four times a
week are half as likely to get diabetes as those who do not exercise. Even less exercise, as long as
it is regular, reduces the risk of diabetes by about 30 percent. Of course, diet also helps by
maintaining a normal weight, and high fiber helps to control blood sugar—even in those who are
already diabetic, a vegetarian diet of unprocessed, high-fiber foods helps.
************************************
Diet and Disease Dr. Janson's Healthy Living©
Published by
•We've all heard about red wine and prevention of heart disease. It
Vitality Now! ®
turns out that not only the alcohol is of benefit, but substances in red PO Box 384
wine called catechins are protective, and non-alcoholic red wine Greenville, NH 03048
confers even more benefits because of a higher level of catechins Tel: 603-878-2256
(these are the compounds in green tea that are helpful with heart Fax: 603-878-0811
disease and cancer prevention). Independent of catechins, up to one Information herein is not
alcoholic drink a day also seems to reduce mortality . medical advice or direction. All
material in this newsletter is pro-
•Enhanced nutrition helps critically ill patients. A study showed that vided for information only. Its
contents should not be used to
adding the nutrients L-arginine,L- glutamine, omega-3 fatty acids, provide medical advice on indi-
and nucleotides (RNA) significantly enhanced the health of these vidual problems. Consult a health
patients. They had one third fewer infections, fewer days requiring a care professional for medical or
health advice.
ventilator, and shorter hospital stays. L-arginine, L- glutamine, and
omega-3 fatty acids, are available to anyone wanting to enhance their Copyright:
Michael Janson, M.D.
own immunity and general health. Subscriptions: $29/year
************************************

By the way:
It appears that the FDA is now loosening up the restrictions on health claims for dietary
supplements. It will be easier for you to find out that ginkgo helps memory, that coenzyme Q10
improves heart function, and that chromium helps diabetes. This is a breakthrough in informing
the public about the benefits of dietary supplements. Although you can find out much of this by
reading this newsletter, it is better to have as many sources of information as possible.
*************************
For those of you who do not already know, I am seeing patients in a new location at Path to Health
in Burlington, Massachusetts.
You can come in for a visit, or if
you prefer, I also do telephone Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!® US POSTAGE PAID
consultations if you can't make it PO Box 384 BOSTON, MA
to the office. You can make an Greenville, NH 03048 PERMIT NO.
appointment for either a visit or a
phone consult at 781-221-6996.
If you have specific health ques-
tions that might be of general in-
terest, you can submit them
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 2 No.2 March, 2000

Dear Friends,
One of the most common questions I hear in my medical practice
is “What can I do with nutrition to improve my vision or prevent
loss of eyesight.” Indeed, loss of vision is the most feared disability,
and many of the problems that lead to visual loss are related to
lifestyle choices. Whether your concern is cataracts, macular
degeneration, diabetic or hypertensive retinopathy, changing
your lifestyle will make a difference.
Michael Janson, M.D. Vision depends on a clear lens, the rich microcirculation to the
Editor, Healthy Living
retina, and the visual nerve cells of the retina called rods and
In This Issue cones. All of these can deteriorate with age, depending on expo-
sure to toxins and oxygen free-radicals, poor dietary habits,
Preserving Eyesight ....................... 1 hardening of the arteries, and high blood pressure. Diabetes leads
Supplements for eyesight ............. 2 to retinal disease because of damage to the retinal arteries and
More on Lycopene ......................... 2 to cataracts because of high blood sugar levels.
Natural Remedies for Diabetes .... 3 Preserving Eyesight—Start with Diet
References ....................................... 3
First, eat a healthy diet with an emphasis on fresh vegetables and
In the health news ......................... 4
fruits, plus whole grains, beans, seeds, and nuts. The vitamins,
By the Way ...................................... 4 minerals, essential fatty acids, and phytochemicals that they
provide are important for overall health as well as the eyes. If you
wish, add a small amount of organic, lowfat yogurt, organic eggs,
and a small amount of fish (unfortunately, it is increasingly difficult to find wild fish due to the
widespread use of factory-style fish farming—including the use of antibiotics and other drugs, and
genetically engineered growth hormone to increase growth rates). Dairy products contain the milk
sugar—lactose, a combination of two simpler sugars, glucose and galactose. Both glucose and
galactose are converted through the action of an enzyme called aldose reductase to “sugar-alcohols,”
which can cause swelling of the lens. They also attach to proteins that then deposit in the lens. Both
the lens swelling and the sugar-protein deposits lead to cataracts.
To avoid these sugar-protein combinations, in addition to reducing milk-product consumption, it is
wise to keep all added sugars out of the diet. This means avoiding those addictive sweets—such as the
average of two doughnuts per person per day that Americans eat, along with the sodas, cookies, pies,
ice cream, and candy. In fact, the American diet is a prescription for disaster when it comes to your
eyesight (and many other health issues). Staying with a mostly vegetarian diet of natural, unpro-
cessed foods will help preserve the circulation to the retina, the rods and cones, and the lens.
Add Exercise for Circulation
Second, exercise regularly. It helps to maintain a low blood pressure (I’ll talk specifically about
managing blood pressure in a future issue) and preserves the blood vessels (the retina is rich in small
1
blood vessels). Exercising for 45 minutes lowers Recent evidence shows that both lutein and lyco-
blood pressure for an additional 16 hours after pene play a role in eye protection. Lutein is
finishing. Exercise also helps to support the health present in the lens, suggesting an antioxidant
of the cells that line the arteries, called endothe- role in cataract prevention. In one study, people
lium. These cells help relax the blood vessel muscle with low levels of lycopene were more than twice
and maintain blood flow—another benefit is im- as likely to have macular degeneration compared
proved circulation to the heart through the coro- to those with the highest levels. Another study
nary arteries. supports the role of lutein in prevention of macu-
Ultraviolet protection lar degeneration.

The eyes are subject to a lot of oxidative damage A supplement program for eyesight
to both the lens and the retina because they are For a complete supplement program for the eyes,
exposed to ultraviolet light and a rich circulation especially as you get older, I recommend starting
of oxygen from the dense retinal capillaries. Pro- with a comprehensive multivitamin mineral. To
tecting the eyes from too much sun exposure may that, add daily doses of vitamins C (at least 3000
help delay any degeneration of the lens and the to 4000 mg) and E (400 to 800 IU), bilberry (200
retina. This does not mean avoiding all sunlight. mg), lutein (10 to 20 mg), and lycopene (10 to 20
Some sun exposure is healthy as long as it is in mg). I also think it is a good idea to take ginkgo
moderation, and not enough to tan or burn the biloba (120 mg of standardized extract), which
skin. The action of sunlight on the skin is impor- helps the circulation in small blood vessels and
tant for the production of vitamin D, and light has been shown to protect the retina, taurine (500
stimulates the pineal gland, suppressing melato- to 1000 mg), and N-acetyl-cysteine (100 to 200
nin production during the day. UV-filtering lenses mg), also important for retinal cells. Quercetin is
may provide some protection for the eyes, if they a bioflavonoid that blocks the sugar-alcohol for-
actually do what they claim. mation from glucose and galactose. If you recall,
Supplements that help the eyes these molecules lead to swelling of the lens, con-
tributing to cataracts. Usually 400 to 800 mg
Many dietary supplements support eye health . daily is an adequate dose.
They improve vision and help protect the macula
(the area of the retina with the sharpest vision) Put this entire program together, and you are
and the lens. The usual antioxidants such as likely to maintain your vision well into advanced
vitamins E and C, and the trace minerals sele- years, and you may well reverse some of the
nium and zinc help the retina and the lens. High damage that has already been done.
levels of vitamin E can reduce cataracts by 60 *********************************************************
percent. Other helpful nutrients are the amino More on Lycopene
acid taurine, carotenoids such as beta-carotene,
lycopene (found in tomatoes), and lutein (from Lycopene is valuable for more than just your
spinach and kale), and the anthocyanosides (re- eyes. Research shows that it helps men with
lated to bioflavonoids) found in grapes and blue- prostate cancer for both prevention and in reduc-
berries (or bilberry, the European variety). Bil- ing the spread of the cancer. In men given 30 mg
berry may improve night vision, as the of lycopene daily for just three weeks before pros-
anthocyanosides enhance the activity of the rods tate surgery, their tumors were already smaller
and cones. It also helps strengthen the retinal than in the controls. Also, the cell markers for
blood vessels in diabetic retinopathy. cancer growth were decreased, and biomarkers of
cancer cell death were increased.
Other nutrients also play a role. Glutathione,
made from the amino acid cysteine, participates The evidence is also strong that lycopene helps
in the chain of reactions that control free radicals prevent cancers of the lung and stomach, and it is
and helps to regenerate vitamin E. It is part of an suggestive for tumors of the pancreas, colon, rec-
enzyme called glutathione reductase that de- tum, esophagus, mouth, breast, and cervix, so
pends on vitamin B2 (riboflavin). both men and women will benefit from taking it.

2
Lycopene also protects LDL-cholesterol (the "bad The essential fatty acid GLA (gamma-linolenic
cholesterol") from oxidation. Oxidized LDL dam- acid), derived from borage oil or primrose oil, can
ages the arteries, so lycopene, from food and treat diabetic peripheral neuropathy. The typi-
supplements (along with other antioxidants, B cal dose is 240 mg, from 1200 mg of borage oil or
vitamins, coenzyme Q10, and magnesium) is a 3000 mg of primrose oil.
great nutrient for heart protection, as well as In a previous newsletter I mentioned the value of
cancer prevention and treatment, and vision. the antioxidant alpha-lipoic acid. While as little
I suggest that you eat tomato products and con- as 100 to 300 mg daily might be adequate as a
sider supplements of 10 to 30 mg of lycopene. potent antioxidant, 600 mg will improve blood
********************************************************* sugar control, and 1000 mg daily can reverse
diabetic neuropathy(even better along with GLA).
Natural Remedies for Diabetes
These are in addition to your B complex, extra
Diabetes mellitus, or sugar diabetes, is a failure vitamins C and E, coenzyme Q10, minerals, and
to properly metabolize sugar, specifically blood all the other nutrients that help eyesight.
glucose. It results from either the reduced func- ******************
tion of the pancreas, which produces insulin, or
more commonly, from the inability of the cells to References:
respond to insulin, called insulin resistance. In- Preserving Eyesight
sulin is essential to move sugar into the muscles, Am J Hypertens 2000;13:44-51.
where it can be burned for energy. Hambrecht R, et al., Effect of exercise on coronary endothelial
function in patients with coronary artery disease. N Engl J Med
Adult onset diabetes (Type II) is almost always 2000 Feb 17;342:454-460.
Travis G, et al., Cell 1999;98:13-23.
the result of poor health habits and being over- Mares-Perlman JA, et al., Serum antioxidants and age-related
weight. Insulin and oral medications are usually macular degeneration in a population-based case-control study.
Arch Ophthalmol 1995 Dec;113(12):1518-23.
unnecessary if you exercise regularly, take your Snodderly DM, Evidence for protection against age-related
supplements and eat the right diet—high fiber, macular degeneration by carotenoids and antioxidant vitamins.
Am J Clin Nutr 1995 Dec;62(6 Suppl):1448S-1461S.
complex carbohydrates, low fat, and mostly veg-
Lycopene
etarian—these foods control blood sugar and pro-
Giovannucci E, Tomatoes, tomato-based products, lycopene,
vide essential phytonutrients. and cancer: review of the epidemiologic literature.J Natl Cancer
Inst 1999 Feb 17;91(4):317-31.
The long-term complications of diabetes include Gann PH, et al., Lower prostate cancer risk in men with elevated
retinopathy, cataracts, hardening of the arteries, plasma lycopene levels: results of a prospective analysis. Cancer
Res 1999 Mar 15;59(6):1225-30.
and diabetic neuropathy—nerve degeneration Agarwal S, Rao AV, Tomato lycopene and low density
with numbness and tingling starting in the feet lipoprotein oxidation: a human dietary intervention study.
Lipids 1998 Oct;33(10):981-4.
and legs. Diabetes can often be reversed and the
Diabetes
complications treated and prevented with lifestyle Riales R, Albrink MJ, Effect of chromium chloride
changes and specific dietary supplements. supplementation on glucose tolerance and serum lipids
including high-density lipoprotein of adult men. Am J Clin
Even Type I diabetics can reduce their insulin Nutr 1981 Dec;34(12):2670-8.
doses with a complete approach to blood sugar Anderson RA, Chromium, glucose intolerance and diabetes. J
Am Coll Nutr 1998 Dec;17(6):548-55.
management. However, medical supervision of Jacob S, et al., Oral administration of RAC-alpha-lipoic acid
diabetes is usually essential, and I do not recom- modulates insulin sensitivity in patients with type-2 diabetes
mellitus: a placebo-controlled pilot trial. Free Radic Biol Med 1999
mend trying to manage diabetes by yourself. Aug;27(3-4):309-14.
Supplements for diabetes In the health news
Folsom AR, et al., Physical activity and incident diabetes mellitus in
Numerous supplements help diabetes. Unrelated postmenopausal women. Am J Public Health 2000;90:134-138.
to normal nutritional levels, it is often necessary Cohen JH, Kristal AR, Fruit and vegetable intakes and prostate
cancer risk. J Natl Cancer Inst 2000 Jan 5;92(1):61-8.
to take high doses of the trace mineral chromium, Cryer B, Feldman M, Effects of very low dose daily, long-term
up to 1000 mcg per day, to regulate blood sugar, aspirin therapy on gastric, duodenal, and rectal prostaglandin
levels and on mucosal injury in healthy humans.
because diabetics are resistant to its effects. Chro- Gastroenterology 1999 Jul;117(1):17-25.
mium improves insulin activity and lipid levels, Caspi D, et al., The effect of mini-dose aspirin on renal function
and uric acid handling in elderly patients. Arthritis Rheum 2000
and it is depleted by the fatty, sugary American Jan;43(1):103-8.
diets that are now spreading around the world.
3
In the Health News
•Physical activity appears to confer benefits to post-menopausal women that goes beyond the help
with bone density. Women who get regular moderate to vigorous exercise more than four times
a week are half as likely to get diabetes as those who do not exercise. Even less exercise, as long
as it is regular, reduces the risk of diabetes by about 30 percent. Of course, diet also helps by
maintaining a normal weight, and high fiber helps to control blood sugar—even in those who are
already diabetic, a vegetarian diet of unprocessed, high-fiber foods helps.
•Recent studies show that aspirin has side effects of kidney and gas-
trointestinal damage, even if taken in the low doses recommended to Dr. Janson's Healthy Living©
reduce platelet aggregation for prevention of heart disease. This is Published by
disappointing to some physicians, but effective alternatives to aspirin Vitality Now! ®
are probably better anyway. Vitamin E, garlic, ginkgo biloba and PO Box 384
other herbs, and the essential fatty acids in fish oil, flaxseed oil, and Greenville, NH 03048
borage oil (GLA) will have the same effects without any of the poten- Tel: 603-878-2256
Fax: 603-878-0811
tial side effects. These seem like a better choice.
Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Yet another article supports the value of a diet high in vegetables. vided for information only. Its
Researchers report that cruciferous vegetables, such as broccoli and contents should not be used to
provide medical advice on indi-
cauliflower, dramatically reduce the risk of prostate cancer. For those vidual problems. Consult a health
men who ate more than 28 servings of vegetables a week, the risk was care professional for medical or
reduced by 35 percent. If they ate at least three servings of cruciferous health advice.
vegetables a week, the risk was reduced by 41 percent. These contain Copyright:
isothiocyanate, a phytochemical that helps detoxify carcinogens. Michael Janson, M.D.
Subscriptions: $29/year
************************************

By the way:
I just attended a conference on genetically modified foods, once again confirming that there is little
safety data to support the increased farming of these crops. In addition to the unknown risks to
human health when genes are inserted from one species to another, it creates a risk to the
environment, a risk to other species, such as butterflies and bees, and possible changes in the
genetic makeup of native plants. The agribusinesses that are selling these seeds couch their
deception by saying there is "no evidence of harm" when what they mean is they have no data at
all! They could just as well say they have no evidence of safety, but that wouldn't sell products.
*************************
If you have specific health ques-
tions that might be of general in- Dr. Janson's Healthy Living© BULK RATE
VITALITY Now! ® US POSTAGE PAID
terest, you can submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMIT NO.
website: www.drjanson.com. Come
visit for more health updates.
For information on health, listen
to me on the Health and Fitness
Hour, on the WMEX radio, 1060
AM, Wednesdays from 9 to 10 am.
Call to have your own health ques-
tions answered.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 2 No.3 April, 2000

Dear Friends,
While most of us are thrilled with the arrival of Spring, many
people anticipate this season with some anxiety. Why? Because,
like more than one third of all Americans, they suffer from
seasonal allergies. I often see patients who are allergic to pollens
such as trees and grasses, which makes it difficult to go outside
at this time of year. There are also many people who are allergic
to year-round allergens such as dust, mites, molds, and animal
Michael Janson, M.D. dander, and weed pollens, which arrive later in the summer.
Editor, Healthy Living
What are allergies?
In This Issue An ‘allergy’ is an abnormal reaction to one or more environmen-
tal substances that usually don’t bother other people. An ‘aller-
Allergies ...................................... 1
gen’ (or antigen) is any substance that can cause this allergic
Supplements for allergy ........... 2 reaction. The trees, grasses, and weeds are among the most
Vitamin C still healthy! ............ 2 common allergens. In addition to these allergens, and the year-
Curcumin .................................... 3 round ones mentioned above, people may also react to foods and
References .................................. 3 environmental chemicals. In addition, exposure to air pollution
In the health news .................... 4 and tobacco smoke make allergies worse.
Common allergy or hay fever symptoms are runny nose, sneez-
By the way ................................. 4
ing, breathing difficulty, sinus congestion, itchy and watery eyes,
sinus headaches, fatigue, and even asthma. They can make life
very difficult if you are an allergy sufferer, seriously reducing quality of life. Almost all asthma
patients have significant allergies, and uncontrolled allergies as a child can lead to asthma.
Most physicians treat allergy symptoms with antihistamines, including diphenhydramine (Benadryl),
loratidine (Claritin), or fexofenidine (Allegra), and decongestants such as pseudoephedrine (Sudafed).
Although some medications have been taken off the market because of drug interactions, the current
ones may still have side effects. Benadryl can cause significant drowsiness, and even though the
newer ones rarely cause drowsiness, they may cause insomnia, dry mouth, indigestion and
menstrual cramps. Natural remedies almost always reduce or eliminate the need for medications.
Lifestyle changes to reduce allergies
The first step in helping to prevent or lessen your allergies is to bolster your immune system. For this,
you must eat a healthy diet. Avoid any suspected food allergens (common ones are milk and wheat),
chemical food additives, and all refined sugar. Eat a wide variety of fresh vegetables, fruits, beans,
and whole grains (rice, millet, and buckwheat are a few alternatives to wheat). Organic foods are
helpful because they are free of toxic additives and pesticide residues. Eliminate all hydrogenated
oils from your diet, including margarine and vegetable shortening. These can interfere with the
normal function of the essential fatty acids. Eliminating or reducing animal fat in the diet also
improves the balance of body fats, although omega-3 fish oils are beneficial.
1
Exercise and stress reduction efit of the dried nettle leaf, but I have found that
Regular aerobic exercise stimulates normal im- the standardized extract works even better. I
mune function and detoxifies your body. Here suggest taking 250 to 500 mg when symptoms
are some suggestions: appear. You can take it several times a day as
needed, as it has no side effects.
• Brisk walking or jogging
Gamma-linolenic acid (GLA), one of the es-
• Rollerblading or iceskating sential fatty acids, is present in supplements of
• Dancing evening primrose oil or borage oil capsules. It
• Exercise machines helps relax the airways and improve immune
function, and studies show that it relieves asthma
• Jumping rope (slowly!) and eczema. I recommend 1200 mg of borage oil
Start slowly. Build up to about 30 minutes most daily, containing 240 mg of GLA.
days. Make sure you don’t get short of breath Proanthocyanidins (PAC or OPC) and cat-
(otherwise it's not aerobic.) You should be able to echins from grape seeds and pine bark or from
keep up a conversation during exercise as a sign hawthorn berry extracts help to reduce inflam-
that it is still aerobic. Exercise can also help mation and thus lessen the allergic response. I
drain your sinuses. Be creative in finding differ- suggest about 50 to 100 mg of the proantho-
ent ways to exercise so that you do not get bored. cyanidins twice daily, or 250 to 500 mg of haw-
Be careful if you are asthmatic so you don't thorn berry extract. Other valuable supplements
precipitate an attack–some dietary supplements include magnesium (500 to 1000 mg daily) and
may help prevent exercise-induced asthma. pyridoxine (vitamin B6), which help to relax
Stress can bring on or worsen allergies and the airways, and the immune-supportive anti-
asthma so it is very important to learn a relax- oxidant supplements vitamin E (400 to 800 IU)
ation technique. Meditation, visualization, yoga and coenzyme Q10 (100 to 200 mg).
and breathing exercises are a few of the methods This comprehensive program should help you to
that can help reduce stress and promote healing. stay free of medication and feel good about the
Laughter is one of the best medicines (and, so springtime, in addition to helping with year-
far, unregulated by the FDA). round allergies.
Supplements for allergies and asthma ***********************************
One of the most important supplements for aller-
Vitamin C is still good for you!
gies and normal immune function is vitamin C.
I recommend 3000 to 4000 mg daily as a mini- A couple of people called me on my radio show
mum. Take 1000 to 2000 mg a half hour before concerned about a report that vitamin C might
exercise to eliminate or delay the onset of exer- be dangerous for the arteries. When I investi-
cise-induced asthma. Vitamin C also has anti- gated, I found that the study was reported at the
histamine and anti-inflammatory effects. American Heart Association meeting on March
2nd, and had not yet been published. It is there-
Quercetin is a bioflavonoid, one of numerous
fore not yet available for professional criticism.
beneficial plant pigments. It is an anti-oxidant,
as are many other phytochemicals. It stabilizes The study by Dwyer and colleagues, supposedly
membranes in the cells that release histamine shows that vitamin C causes thickening of the
and serotonin (the substances that mediate al- carotid artery wall, and has unfortunately left
lergy symptoms), reducing their release into the many people reconsidering their intake of this
tissues. I suggest 800 to 1200 mg of quercetin important nutrient.
daily. Although it is helpful fairly quickly, for the It is virtually certain that supplements of vita-
best results it is better to take it regularly. min C, even in excess of 2000 mg daily, are
The herb ‘nettle’ or ‘stinging nettle’ relieves beneficial, rather than harmful. Nothing in this
symptoms and has anti-inflammatory proper- study even suggested decreased blood flow as a
ties. A 1990 study showed the symptomatic ben- result of vitamin C supplements, which would

2
happen if the artery were clogged with athero- Curcumin inhibits both lipid peroxidation and
sclerosis. Other studies confirm increased blood platelet aggregation, so it is likely to be helpful
flow and relaxation of blood vessels with vitamin in heart disease. Lipid peroxides damage arter-
C, even when given intravenously. ies, and protection against them is considered
This study conflicts with hundreds of previous vital to the prevention of heart disease. Excess
studies showing that the benefits of taking vita- platelet aggregation can further block athero-
min C are far more convincing than the dubious sclerotic arteries. Taking curcumin with vita-
harm suggested in this one contradictory study. mins E and C, as well as coenzyme Q10 will help
It would be unfortunate if people started to limit you fend off this number-one killer.
their healthy vitamin C supplementation on the The typical supplement dose is 200 mg of stan-
basis of one unconfirmed report. dardized extract of turmeric (standardzed to 95
Vitamin C is not dangerous. It is beneficial for percent curcumin), taken three times a day. For
the heart, the arteries, and the brain, including preventive medicine for the heart and cancer,
reduced risks of heart attacks and strokes, and you might want to take one or two capsules a day.
lowered blood pressure. It can help with ******************
allergies,diabetes, cancer, immune system dis-
orders, inflammation and viral infections. References:
While it is possible to get 2500 mg of vitamin C Allergies
Middleton E Jr., Effect of flavonoids on basophil histamine release
from food with a diet of all fresh fruits and and other secretory systems. Prog Clin Biol Res 1986;213:493-506.
vegetables, most people don't eat this way all the Mittman P, Randomized, double-blind study of freeze-dried Urtica
dioica in the treatment of allergic rhinitis. Planta Med 1990
time. Even if they did, supplements would still Feb;56(1):44-7.
be beneficial, and essential to achieving protec- Welton AF, Tobias LD, Fiedler-Nagy C, et al. Effect of flavonoids on
tive antioxidant levels. Continue to take your arachidonic acid metabolism. Prog Clin Biol Res 213:231-242; 1986.
Vitamin C safe and effective
supplements of vitamin C, and combine it with
Dwyer JH, Report at the American Heart Association meeting,
the healthiest dietary choices. March 2, 2000 (Reported in Reuters Health, March 3, 2000).
Frei B, Indictment of vitamin C questionable, expert says. Linus
************************* Pauling Institute website, http://osu.orst.edu/dept/lpi
Levine GN, et al., Ascorbic acid reverses endothelial vasomotor
Curcumin-not just for inflammation dysfunction in patients with coronary artery disease. Circulation
1996 Mar 15;93(6):1107-13.
Curcumin is a non-vitamin phytochemical that Gokce N, et al., Long-term ascorbic acid administration reverses
supports healthy tendons, ligaments, and joints. endothelial vasomotor dysfunction in patients with coronary
artery disease. Circulation 1999 Jun 29;99(25):3234-40.
Because of its natural anti-inflammatory activ-
Curcumin
ity it reduces symptoms from injuries. Curcumin Selvam R, et al., The anti-oxidant activity of turmeric (Curcuma
is the term for the substances in standardized longa). J Ethnopharmacol 1995 Jul 7;47(2):59-67.
extract of turmeric, the deep yellow-orange spice Brouet I, Ohshima H, Curcumin, an anti-tumour promoter and
anti-inflammatory agent, inhibits induction of nitric oxide
common in Indian cooking. For sports or other synthase in activated macrophages. Biochem Biophys Res Commun
injuries, you can take curcumin with other anti- 1995 Jan 17;206(2):533-40.
Srivastava KC , Bordia A , Verma SK, Curcumin, a major
inflammatory supplements, such as vitamin C, component of food spice turmeric (Curcuma longa) inhibits
bromelain (the enzyme derived from pine- aggregation and alters eicosanoid metabolism in human blood
platelets. Prost Leukot Essent Fatty Acids 1995 Apr;52(4):223-7.
apples), and standardized ginger extract.
In the health news
However, the benefits of curcumin go far beyond A Shopper’s Guide to Pesticides in Produce. Chapter three - Eating
Healthy and Reducing Pesticide Risks. Environmental Working
its anti-inflammatory properties. It's also a natu- Group website: www.foodnews.org.
ral antioxidant with anti-tumor effects that help Metayer C, et al. Nested case-control study of tumors of the
hemopoietic and lymphatic systems among workers in the meat
protect you from cancer. Studies in mice show industry. Am J Epidemiol 1998; 147:727-738.
that curcumin reduces tumor growth and me- Diet and Disease
tastasis, as well as the initiation of tumors. DeRose DJ, et al., Vegan diet-based lifestyle program rapidly
lowers homocysteine levels. Prev Med 2000 Mar;30(3):225-233.
A recent report showed that curcumin inhibits By the way
“angioneogenesis,” the process of new blood ves- Woodcock A, American Academy of Allergy annual meeting,
sel formation that is required to support the March 2000 ("Feather pillows less likely to cause allergies" as
reported in Reuters Health, March 9, 2000)
growth and spread of cancerous tumors.
3
In the Health News
• The Environmental Working Group lists the most pesticide-contaminated fruits and veg-
etables. The 12 worst, in order, are strawberries, peppers, spinach, cherries (U.S.), peaches,
cantaloupe (Mexican), celery, apples, apricots, green beans, grapes (Chilean), and cucumbers.
Pesticides banned in the U.S. are still found in fruits and vegetables, even those from the U.S.
If you can’t always buy organic foods, the least-contaminated conventional foods are avocados,
corn, onions, sweet potatoes, cauliflower, brussels sprouts, bananas, plums, watermelon and
broccoli. You can find out more at their website: www.foodnews.org
• Meat handlers both in slaughterhouses and in supermarkets are at Dr. Janson's Healthy Living©
increased risk of tumors of the bone marrow and lymph nodes. The Published by
inreased risks ranged from 3 times up to 18 times more than in non- Vitality Now! ®
meat workers. The researchers suggested that exposure to cancer- PO Box 384
causing viruses in chickens, pigs, sheep, and cows might be to blame. Greenville, NH 03048
Tel: 603-878-2256
Diet and Disease Fax: 603-878-0811
• Most of you know that high homocysteine levels in the blood increase Information herein is not
medical advice or direction. All
the risk of heart disease. Supplements of vitamins B6, B12, and folic material in this newsletter is pro-
acid help to lower homocysteine. A new study shows that going on a vided for information only. Its
vegan diet (no animal products), can also rapidly lower homocys- contents should not be used to
provide medical advice on indi-
teine. Within one week, subjects had a 13 percent reduction of plasma vidual problems. Consult a
homocysteine levels. Although the subjects also participated in health care professional for
moderate physical activity and stress management, none took the medical or health advice.
beneficial supplements. Whether a strict vegan diet is necessary is Copyright:
unclear, but with this evidence it is prudent to lean in that direction. Michael Janson, M.D.
Subscriptions: $29/year
******************************

By the way:
Although many people are concerned with feather pillows causing allergy symptoms, recent
studies suggest that synthetic pillows are even worse because they harbor more allergens than the
feather pillows. One study showed more animal danders in synthetic pillows and another showed
more dust and dust mites. Although this is a surprise, it is a good idea to reconsider the bedding
you choose if you are allergic. One remedy is to buy the allergy-controlling mattress and pillow
covers that are impervious to the allergens. These are available at allergy supply companies.
*************************
For more health information, you
can look at the Health and Medi-
cal Updates page on my website, Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!® US POSTAGE PAID
or you can submit your health PO Box 384 BOSTON, MA
questions through the Ask Dr J Greenville, NH 03048 PERMIT NO.
page: go to www.drjanson.com.
For current health information,
listen to me on the Health and
Fitness Hour, on WMEX radio,
1060 AM, Wednesdays from 9 to
10 am. You can call toll free to
have your own health questions
answered at 877-711-1060.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
n s
cha el Ja ©
Mi
Dr.
Volume 2 No.4 May, 2000

Dear Friends,
Now that the tax season is behind us, and we are recovering from
the stress that it brings, I am reminded that only one other event
is inevitable, according to the old cliché, and that is death. As grim
as that sounds (and who knows which is worse – death or taxes!)
you can do a lot to delay the inevitable, and make sure that the
aging process that leads there is as healthy as possible.
Aging does not have to lead to the commonly expected degenera-
Michael Janson, M.D. tion, debility, and dependency that most people associate with
Editor, Healthy Living
later years. I know people who are well into their 90’s who are fit
In This Issue and active and still have their mental faculties. Although there is
Slow and Reverse Aging ............... 1
some unavoidable decline in function, it does not have to lead to a
serious change in your ability to enjoy most of the pleasures of life.
Supplements for Aging ................ 2
You can avoid accelerated aging changes if you take care of yourself
Nat'l Acad of Science Report ........ 2
and follow the lifestyle habits that lead to vigorous health. The
Vitamin C and E Benefits .............. 2 right lifestyle choices not only slow aging, they can even reverse
What Are Whole Grains? .............. 3 premature changes and degeneration.
References ....................................... 3
Exercise Slows Aging
In the Health News ....................... 4
The first activity you need is a regular exercise program or a
In the Mailbag ................................ 4
significant amount of daily physical activity. If you are a farmer,
gardener, or bicycle messenger, you may need no more than that.
However, if you are sedentary like most of us, you need to establish a routine of physical activity. The
evidence shows that older people who exercise are able to maintain most of their physical strength.
Interestingly, they are also better able to maintain their mental functioning.
You don’t need to be a competitive athlete to enjoy these benefits. Simply brisk walking, jogging,
rollerblading, bicycling, swimming, or using exercise machines for about 25 to 35 minutes most days
is all that is necessary, burning about 2000 calories per week. Exercise also helps maintain your
ability to do normal everyday tasks so that you can live without assistance.
It is important to include a stretching or yoga practice as part of your routine to stay limber, maintain
flexibility, and improve your breathing capacity. This has the added advantage of reducing stress.
Healthy Eating Habits
The information in the medical literature is quite clear that proper eating habits can help maintain
normal function as well as prevent the chronic diseases that accompany premature aging. These normal
functions include hearing, vision, taste and smell, digestion, physical stamina, balance, agility, and
sexual function. The vast weight of science shows that the best diet is mostly vegetarian, natural foods,
emphasizing fresh vegetables and fruits, whole grains and beans, and small amounts of fish, preferably
wild or naturally farmed. (I used to think that salmon was the best fish, but with all the farming of
1
salmon, I now think that sardines, packed in wa- The only side effect of vitamin E at the highest
ter, may be the best choice. I can’t yet tell which doses is supposed interference with some medica-
is the cleanest geographic source for sardines.) tions. In fact, the reduced blood clotting seen with
I recommend eating organic foods whenever pos- vitamin E is the effect that doctors are trying to
sible to avoid toxic pesticides and genetically engi- achieve with the drugs, with more risk of side
neered products. effects than from vitamin E, and none of the side
benefits provided by vitamin E. With vitamin E,
A diet such as this is rich in vitamins, minerals, they could then reduce or eliminate the need for
protective flavonoids, and other phytochemicals, medications.
many of which are not available as supplements.
One recent example is the research showing that In addition, the newspapers suggested that the
citrus bioflavonoids can halt the growth of lung, NAS report showed that vitamin supplements
prostate, melanoma, and colon cancer cells, and were ineffective. That is not what the report stated.
the development of breast cancer in mice. What it did say was that so far the evidence is
Tangeretin, from tangerines, was particularly inadequate (for them) to conclude that supple-
effective. Phytochemical nutrients are extremely ments were of benefit. This does not mean that
limited in diets based on animal products. evidence shows they are ineffective. The fact is
substantial evidence supports supplements, but
Supplements for Added Protection not enough to satisfy the NAS. And many valuable
I believe that the research is now clear that supplements, including other vitamins, minerals,
supplements to the diet are essential to slow the amino acids, flavonoids, and herbs, were not even
aging process and both prevent and treat degen- reviewed by the NAS. Another question, of course,
erative diseases associated with aging. The most is the political basis for the appointments to the
important of these have antioxidant properties, NAS panels on this and other subjects.
but others help with circulation, hormonal bal- Other Supplements That Help
ance, or detoxification.
As you get older, many other supplements might
My recommendations start with extra vitamins be of benefit. Coenzyme Q10 protects the heart
C and E. Ample evidence shows that they help and immune function. It is another antioxidant,
with protecting the cell membranes and the fatty and as such has some general anti-aging effects,
acids that are subject to oxidation damage. For but specifically helps with congestive heart fail-
your appearance, they help with preventing the ure and hypertension. Many patients are able to
skin wrinkling seen with aging, but more impor- improve their heart function and completely elimi-
tantly, they help prevent heart disease and can- nate their blood pressure medications just by
cer. taking coenzyme Q10. My recommendation is 100
Vitamin C is essential for connective tissue to 200 mg daily in a chewable tablet mixed with
strength and elasticity, and both C and E support lecithin to enhance absorption. Incidentally, co-
immune function. (Vitamin C also helps with enzyme Q10 also helps with gingivitis, the gum
asthma, allergies, and viral infections, while vita- disease that is the main cause of tooth loss.
min E helps with menopausal symptoms, PMS, In the next issue, I’ll continue with the other
and cramps.) My usual recommendation is 2000 important supplements for slowing and reversing
to 4000 mg of vitamin C and 400 to 800 IU of the aging process, including bioflavonoids, other
natural vitamin E with mixed tocopherols. phytochemicals, herbs, hormones, and other anti-
National Academy of Science Reports Inaccurate oxidants.
I know that a recent National Academy of Science *********************************************************
(NAS) report suggested that safe limits of these Research Supports Vitamin C and E
two supplements are 2000 mg and 1500 IU, re-
spectively. So far, no evidence shows any dam- Although the NAS says that supplements have
aging effect from high doses of vitamin C even over not been proven, the research continues to sup-
5,000 to 10,000 mg, other than mild diarrhea, port them, which makes me wonder just how
easily controlled by slightly lowering the dose. much proof they really need (after all, drugs and
2
surgery are often administered with inadequate brown, but don't be deceived. It is best to choose
proof and far more risk). Researchers from the organic, 100 percent whole wheat.
Honolulu-Asia Aging Study report that elderly Other whole grains include brown rice, oatmeal,
men who took supplements of vitamins C and E corn, rye, millet, buckwheat (not a true grain),
were able to preserve brain function better than quinoa, teff, and amaranth, and the wheat rela-
those who did not take them. tives, kamut and spelt. There are many ways to
All of the men they evaluated were between 71 prepare whole grains for delicious taste and health
and 93 years old, and in those men who took benefits. I often saute some onions and garlic, add
supplements of both vitamin E and C, they found some pepper, thyme, and a small amount of soy
an 88% reduction in the frequency of vascular sauce, and then add about two cups of boiling
dementia, the kind related to hardening of the water for every cup of whole buckwheat. I let this
arteries. simmer until the water is absorbed, and it makes
They also reported that the longer the men took a delicious dish. Sometimes I add some broccoli or
both supplements together, the greater was the other green to the mix, or simply steam to serve
protective effect. Even those men without demen- on the side.
tia had improved cognitive function if they took Another simple whole grain dish: put three cups
either vitamin alone or both together. The re- of organic whole corn grits in a crock pot, add nine
searchers presumed that the supplements were cups of boiling water, and let this slow cook for two
effective because of their antioxidant effects. to three hours, without stirring! You will have a
Another article shows that high levels of vitamin delicious polenta. I add sauteed mushrooms and
C in the blood lessens the risk of gallstones in vegetables, (with my usual onions and garlic).
women. In this report, there was a direct relation- ******************
ship between the highest levels of vitamin C and
the lowest levels of gallstones. References:
Slowing and Reversing Aging
The researchers said that vitamin C is needed for
Florence TM, The role of free radicals in disease. Aust N Z J
conversion of cholesterol to bile acids, and that Ophthalmol 1995 Feb;23(1):3-7.
would reduce the formation of cholesterol stones. Guthrie N, National Meeting of the American Chemical Society.
(Reported in Reuters Health, April 4, 2000)
This also might explain why vitamin C can lower Meydani SN, et al., Vitamin E supplementation enhances cell-
cholesterol levels. mediated immunity in healthy elderly subjects. Am J Clin Nutr
1990; 52:557.
************************************* Gey KF, Inverse correlation of vitamin E and ischemic heart
disease. Int J Vitam Nutr Res Suppl 1989;30:224-31.
What Are Whole Grains? Levine GN, et al., Ascorbic acid reverses endothelial vasomotor
dysfunction in patients with coronary artery disease.
I am often surprised that people don't know what Circulation 1996 Mar 15; 93(6):1107-13.
Gridley G, et al., Vitamin supplement use and reduced risk of
I mean when I say "whole grains." This became oral and esophageal cancer. Am J Epidemiol 1992; 135:1083.
clear to me recently at a restaurant when I asked Vitamins C and E
whether they served whole grains, and I was told Masaki KH, et al., Association of vitamin E and C supplement
they had whole wheat bread. When the bread use with cognitive function and dementia in elderly men.
Neurology. 2000 Mar 28;54(6):1265-72.
came, it was white, and I asked the waitress who Simon JA, Hudes ES. Serum ascorbic acid and gallbladder
checked with the kitchen. The response was they disease prevalence among US adults: the Third National Health
and Nutrition Examination Survey. Arch Intern Med. 2000 Apr
do not use white flour, only "wheat flour." 10;160(7):931-6.

Even the sickliest white bread in the supermar- In the health news
Klein V, et al., Low alpha-linolenic acid content of adipose
ket is made from "wheat flour," but it is not whole breast tissue is associated with an increased risk of breast cancer.
wheat. Whole wheat is brown and includes the Eur J Cancer. 2000 Feb;36(3):335-40.
Deutch B, et al., Nutr Res 2000;20:621-632. (As reported in
bran and the germ, which gives it fiber and nutri- Reuters Health,
tional value, and on labels the ingredient list Forastiere F, et al., Consumption of fresh fruit rich in vitamin C
should state "whole" every time it says wheat. If it and wheezing symptoms in children. SIDRIA Collaborative
Group, Italy (Italian Studies on Respiratory Disorders in
just says wheat, it is refined to remove the bran Children and the Environment). Thorax. 2000 Apr;55(4):283-8.
and germ. Occasionally they add some molasses Visyanathan K, Annual Meeting of the American Association for
Cancer Research. (As reported in Reuters Health, Aprl 5, 2000)
or caramel coloring to make white bread appear
3
In the Health News
• Essential fatty acids are beneficial in a variety of ways. A recent study showed that alpha-
linolenic acid (the omega-3 oil found in flaxseeds and walnuts) may prevent breast cancer.
Women with the highest levels of this oil in the fatty tissue of the breast had only about 36 percent
as much cancer as those with the lowest levels. This oil is a precursor of EPA, the fatty acid in fish,
and prostaglandins–the regulatory substances that help immunity, circulation, PMS, men-
strual cramps, and many other functions.
• Another study shows that EPA combined with vitamin B12 can help
with menstrual cramps and other menstrual symptoms, such as Dr. Janson's Healthy Living©
bloating, headaches, nervousness, and irritability. Although the fish Published by
oil was of benefit, the B12 significantly increased the relief, which was Vitality Now! ®
achieved within three months of being on the therapy with five PO Box 384
capsules a day. Greenville, NH 03048
Tel: 603-878-2256
Diet and Disease Fax: 603-878-0811
• Fruit intake, especially those fruits high in vitamin C, such as kiwi Information herein is not
medical advice or direction. All
and citrus fruits, is associated with a decreased incidence of asthma. material in this newsletter is pro-
Eating these fruits five to seven times a week offered children signifi- vided for information only. Its
cant protection against wheezing. contents should not be used to
provide medical advice on indi-
•Women who eat flame broiled meats even twice a month are at vidual problems. Consult a health
increased risk of breast cancer, possibly due to the heterocyclic amines care professional for medical or
health advice.
generated during flame broiling. If they have a certain very common
gene ( NAT2), the risk is further increased. This gene promotes rapid Copyright:
Michael Janson, M.D.
activation of the carcinogenic heterocyclic amines. Subscriptions: $29/year
************************************

In the Mailbag
A reader wrote to me asking what I recommend for varicose veins. While these may be the result
of a low-fiber diet and lack of exercise, and they are often managed symptomatically with leg
elevation and support stockings, you can reverse them to some extent with dietary supplements.
I recommend 400 IU of vitamin E, 1000 to 2000 mg of bioflavonoids, 2000 to 4000 mg of vitamin C,
and several standardized herbs that have been shown to help. These include daily butcher's broom,
50 to 100 mg, horse chestnut, 250 to 500 mg, and gotu kola (Centella asiatica), 60 to 120 mg. I have
seen some remarkable reversals of varicosities with these and proanthocyanidins, 50 to 100 mg.
*************************
If you have specific health ques- Dr. Janson's Healthy Living©
BULK RATE
tions that might be of general in- VITALITY Now!® US POSTAGE PAID
terest, you can submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMIT NO.

website: www.drjanson.com. Come


visit for more health updates.
Listen to me on the Health and
Fitness Hour with Frankie Boyer
on WMEX radio, 1060 AM,
Wednesdays from 9 to 10 am. Call
to have your own health ques-
tions answered.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 5 June, 2000

Dear Friends,
I promised you more on aging and how to slow it down. I have
already covered diet, stress management, and exercise, and some
of the supplements that might be of help. In a sense, almost any
dietary supplement that you take might help, except iron if you
already have enough (iron is a "transition metal" and excess may be
a source of increased free-radical damage, a leading cause of accel-
erated aging and degenerative diseases).
Michael Janson, M.D.
Editor, Healthy Living Additional Supplements for Enhanced Protection

In This Issue To slow the aging process, you need to focus on protecting your
brain, heart, lungs, digestive tract, and the organs most commonly
Aging Supplements (cont) .............. 1
involved in cancer. You also want to maintain your energy, your
Alpha-Lipoic Acid ........................... 2
vision, strength, and ability to enjoy your later years.
Hormones against Aging ................ 2
Supplements that can help provide vibrant and vital later years
U.S. Diet Problems ........................... 2
also help to provide energy and better function at almost any age.
Depression and Heart Disease ....... 3
It is not necessary to take all of the valuable supplements (even
New Test for The Heart ................... 3 though I take most of them, myself). Choose the basic ones plus
References ......................................... 3 those that seem right for your specific needs.
In the Health News ......................... 4
Prevention of brain aging is clearly desirable. Not all substances
In the Mailbag .................................. 4
that you take will pass into the brain, but those that do can protect
the brain from aging, vertigo, loss of memory, ringing in the ears
(tinnitus), loss of balance, and degenerative diseases such as Parkinson's disease, strokes, and
Alzheimer's disease. In addition to the important role of vitamin C in the brain (it uses more than any
other organ), others that may help include ginkgo biloba, proanthocyanidins and alpha-lipoic acid.
Several of the flavonoid compounds in ginkgo biloba help to enhance memory as people get older. In test
tubes, these substances protect nerve cells because they reduce damage from a free-radical compound
called "A-beta amyloid." In another study in mice, ginkgo preserved the activity of an important energy
production enzyme called ATPase, and itreduced the damage that results from low blood flow.
Both studies used a standardized extract, and one found that the non-standardized extracts did not
work because they did not contain enough of the active compounds. I recommend 60 to 120 mg of
standardized extract twice a day. Ginkgo also helps relieve migraines, vertigo, and tinnitus. Animal
studies also show that ginkgo helps to protect the retina, especially in diabetics.
Proanthocyanidins (PAC) are another group of compounds related to flavonoids (many of the active
substances in herbs and botanical remedies are flavonoids, a beneficial collection of plant pigments).
Supplements come mainly from pine bark, grape seeds and grape skins (related substances called
anthocyanosides are found in blueberries and cranberries). Each of these PAC's has a slightly different
chemical makeup, so it is good to take a mixture of more than one source for the full benefits.
1
PAC's help to maintain elasticity of the skin by the base of the brain, and it is one of the most
preventing the destruction of the "elastin" compo- potent antioxidants (it scavenges the dangerous
nent of the connective tissue. As a result they not hydroxyl free radical).
only help maintain youthful skin, but also im- In addition to its antioxidant function, melatonin
prove the strength of blood vessels, including is the controller of the biological clock that deter-
veins and arteries. They are commonly included mines the daily body rhythms. It promotes sleep,
in supplements that help with varicose veins. reduces depression, enhances immune function,
Other benefits of PAC's include reduced inflam- and protects blood vessels. It also helps adjust-
mation and enhanced immune function. I usually ment to jet lag and shift work. Your own produc-
recommend a mix of grape seed and pine bark tion of melatonin declines with age, so supple-
sources, at about 100 to 200 mg per day. ments are a good idea as you get older. The usual
(By the way, you might also see these under the dose of melatonin is 3 mg at bedtime, with a range
name OPC or PCO, other terms for the same from 1/2 mg up to 6 mg.
substances. When flavonoids were first discov- Dehydroepiandrostrone is considered one of the
ered, they were called "vitamin P" because they "mother" hormones in the adrenal gland because
reduced the permeability of blood vessels.) other hormones such as testosterone and estro-
Alpha-lipoic Acid gen are made from it. DHEA levels decline with
age. High levels are associated with a decreased
Also called thioctic acid because of its sulfur con-
risk of heart disease. Supplements in animals
tent, this supplement is a potent antioxidant that
inhibit the development of a variety of tumors and
protects both water- and fat-soluble tissue compo-
enhance immune function.
nents both inside and outside of cells. It helps
regenerate vitamins C and E, and it increases the Because of its role as a hormone precursor, I
level of coQ10 and glutathione, another valuable recommend that people take DHEA if they have
antioxidant for the brain. low blood levels, as is so common in the elderly.
Unlike some antioxidants, lipoic acid is able to get The typical dose for women is 5 to 10 mg, and for
into brain tissue to have its beneficial effects. It is men it is from 25 to 50 mg.
one treatment for diabetic neuropathy (the nerve In addition to the important lifestyle changes I
damage in the extremities that leads to pain and/ mentioned in May, almost all dietary supplements
or numbness and tingling), and it also helps con- can help slow the aging process and provide pro-
trol blood sugar and prevent cataracts. tection from degenerative diseases.
Many degenerative brain diseases are the result *********************************************************
of oxidative damage, and lipoic acid is one of the
supplements that can help with Parkinson's dis-
U.S. Diet Still a Problem
ease, Alzheimer's, and possibly multiple sclerosis. Consumption of healthy levels of fruits and veg-
The usual dose of lipoic acid is about 1000 mg a day etables is appallingly low in the United States.
for diabetics, and anywhere from 300 to 600 mg for Even after the big campaign to encourage people
antioxidant benefit or as preventive medicine. to eat up to 9 servings a day, starting in 1990, the
numbers of people who ate a mere five servings a
Hormones for Aging—Melatonin and DHEA day increased from a paltry 19.0% to a measly
By now you may have read about DHEA, melato- 22.7% in the six succeeding years (with no recent
nin, estrogen, testosterone, and growth hormone. increase). Both numbers are extremely low.
I believe it is wise ot be more careful with hor- An even worse finding is that obese people actu-
mones than with other dietary supplements. Hav- ally reduced their already low consumption of
ing said that, supplements of all of these hor- these healthy foods. Consumption by sedentary
mones may be very beneficial as people age. people stayed the same. These are just the people
Melatonin is one of the safest supplements for who need to eat more healthy foods and fewer
age-related problems. It is a hormone produced in fatty, rich, sweet desserts and animal products if
the tiny pineal gland (about th esize of a pea) in they are going to improve their health and weight.
2
Depression and Heart Disease He showed that one of the best tests to predict
heart disease is a "high-sensitivity CRP" test, now
Evidence continues to mount that there is a
available at testing labs. The CRP, or C-reactive
serious association between mental state and
protein, is an old test for inflammation, but the
physical disease. It has been known that depres-
new high-sensitivity test, when combined with
sion is linked to deaths and recurrent heart at-
the cholesterol/HDL ratio, is probably the best
tacks in people who already have heart disease.
choice for evaluation of heart disease risk.
In a recent study, depression was associated with
the development of heart disease. As heart disease involves the inflammatory pro-
cess, it is beneficial to take anti-inflammatory
In both men and women, the risk of new heart
supplements. These include vitamin C (4000 mg
disease was over 70 percent greater in depressed
daily) and several botanicals, including curcumin
patients than in non-depressed patients. This
from turmeric, bromelain from pineapple, and
demonstrates the importance of both treating
ginger extract, plus many others.
depression and preventing heart disease.
You also want to improve your blood lipid ratios
Regular exercise and a healthy diet often help to
with exercise, diet, garlic, and vitamin E. In addi-
relieve depression (and, not coincidentally, also
tion, a new study shows that niacin raises the level
help with heart disease), and a number of dietary
of good cholesterol (HDL) better than a common
supplements are also beneficial. Vitamin B3 (nia-
drug called gemfibrozil. It's also better than the
cin), vitamin C, St. John's wort, and 5-HTP may
drug for the other lipid levels. The doses ranged
help in mild to moderate depression.
from 1500 to 2000 mg daily.
The typical dose of St. John's wort is 300 mg of
***********************
standardized extract three times a day.For 5-HTP
it is 50 to 100 mg twice a day. Both of these References:
influence serotonin levels in the brain and are Slowing and Reversing Aging
extremely safe, although St. John's wort might Quirion R, et al., Jan 2000, 33rd annual Winter Conference on
cause sun sensitivity in some people and it might Brain Research (As reported in Reuters Health, Jan 31, 2000.)
Pierre S, et al., NeuroReport 1999;10:47-51.
interact with some medications–don't take it with Taillandier J, et al., Treatment of cerebral aging disorders with
other antidepressants without medical advice. Ginkgo biloba extract. A longitudinal multicenter double-blind
drug vs. placebo study. Presse Med 1986 Sep 25;15(31):1583-7
(Melatonin, mentioned in the article on aging can Tixier JM, et al., Evidence by in vivo and in vitro studies that
also help with depression.) binding of pycnogenols to elastin affects its rate of degradation
by elastases. Biochem Pharmacol 1984 Dec 15;33(24):3933-9
Recommendations for heart disease include a high- Ziegler D, Gries FA, Alpha-lipoic acid in the treatment of
fiber, mostly-vegetarian diet and aerobic exercise. diabetic peripheral and cardiac autonomic neuropathy.
Diabetes 1997 Sep;46 Suppl 2:S62-6.
Supplement with vitamins C and E, B-complex, Packer L, et al., Neuroprotection by the metabolic antioxidant
coenzyme Q10, and omega-3 oils, as well as mag- alpha-lipoic acid. Free Radic Biol Med 1997;22(1-2):359-78.
Reiter RJ, Functional diversity of the pineal hormone melatonin:
nesium, L-carnitine, and a variety of flavonoids. its role as an antioxidant. Exp Clin Endocrinol Diabetes 1996;
104(1):10-6.
****************** Skene DJ, et al., Use of melatonin in circadian rhythm
disorders... Acta Neurobiol Exp (Warsz) 1996;56(1):359-62.
Indicators of Heart Disease Herrington DM, Dehydroepiandrosterone and coronary
atherosclerosis. Ann N Y Acad Sci 1995 Dec 29;774():271-80.
I just returned from a medical conference and was Kim HR, et al., Administration of dehydroepiandrosterone
exposed to an increasingly common phenom- reverses the immune suppression induced by high dose antigen
enon—academic researchers who present scien- in mice. Immunol Invest 1995 May;24(4):583-93.
U.S Diet
tific studies on "alternative medicine."
Li R, et al., Trends in fruit and vegetable consumption among
Dr. Paul Ridker's presentation showed that cho- adults in 16 US states: Behavioral Risk Factor Surveillance
System, 1990-1996. Am J Public Health 2000 May;90(5):777-81.
lesterol in the blood is not the best predictor of Heart Disease
heart disease. He confirmed that blockage of the Ridker PM, et al., C-reactive protein and other markers of
arteries is an inflammatory process, not just fatty inflammation in the prediction of cardiovascular disease in
women. N Engl J Med 2000 Mar 23;342(12):836-43.
deposits. However, free-radical damage and in- Guyton JR, Extended-release niacin vs gemfibrozil for the
flammation of the arteries may be caused in part treatment of... cholesterol. Niaspan-Gemfibrozil Study Group.
Arch Intern Med 2000 Apr 24;160(8):1177-84
by oxidized fats. You can reduce these risks
through lifestyle change and dietary supplements.
3
In the Health News
• A new study shows that ginseng can help diabetics and normal subjects metabolize sugar. When
given a sugar drink, those people who had been given a dose of ginseng 40 minutes earlier handled
the sugar better and cleared it from their systems more quickly than those given a placebo. (When
the ginseng was given at the same time as the sugar drink, only the diabetics benefited. I usually
recommend 200 to 400 mg of standardized extract twice a day. (Arch Intern Med 2000 Apr
10;160(7):1009-13.)
• A new review article concludes that Ginkgo biloba is valuable for
traumatic brain injury (reducing the edema, inflammation, and free- Dr. Janson's Healthy Living©
radical toxicity, and improving memory and cognitive function), Published by
Alzheimer's disease, stroke, hardening of the arteries to the brain, Vitality Now! ®
macular degeneration, and normal aging (see the lead article in this PO Box 384
issue). (Arch Phys Med Rehabil 2000 May;81(5):668-78.) Greenville, NH 03048
Tel: 603-878-2256
Diet and Disease Fax: 603-878-0811
• Yet another study shows that meat consumption increases your risk of Information herein is not
medical advice or direction. All
disease. An Italian team reviewed the relationship of red meat to material in this newsletter is pro-
cancer. Three groups were analyzed: high, moderate, and low meat vided for information only. Its
consumption. Those in the highest meat consumption group had contents should not be used to
provide medical advice on indi-
significantly increased odds of getting cancer of the stomach, colon, vidual problems. Consult a health
rectum, pancreas, bladder, breast, uterus, and ovaries. (Int J Cancer care professional for medical or
2000 May 1;86(3):425-8.) Add this information to the considerable health advice.
evidence of a protective role for fruits, vegetables, whole grains, and Copyright:
legumes, and it becomes clear what the best diet is for overall health. Michael Janson, M.D.
Subscriptions: $29/year
************************************

In the Mailbag
I advise against adding refined sugar to the diet, but one reader asked me about the use of artificial
sweeteners. I recommend avoiding them, whether it is aspartame (Nutra-Sweet, Equal), saccharin
(Sweet 'n Low), or acesulfame. Aspartame causes neurological problems in many people.Saccharin
is suspected of causing cancer in humans (we know it does in rats). The National Toxicology Program
just took it off the list of carcinogens, but they are ignoring important evidence. In addition, none of
these artificial ingredients have ever been shown to help with weight loss or diabetes, for which many
people take them. You will be healthier with very small amounts of natural sweeteners.
*************************
If you have specific health ques-
Dr. Janson's Healthy Living©
tions that might be of general in- BULK RATE
VITALITY Now!® US POSTAGE PAID
terest, write to me or submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMITNO.
website: www.drjanson.com. Come
visit for more health updates.
Listen to me on the Health and
Fitness Hour with Frankie Boyer
on WMEX radio, 1060 AM,
Wednesdays from 9 to 10 am. Call
to have your own health questions
answered.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 6 July, 2000

Dear Friends,
Heart disease from arteriosclerosis is still the number one killer in
most industrialized nations (even in France). Fortunately, it is
almost totally preventable with lifestyle changes that are manage-
able for most people—if they know what to do. It is also treatable
with natural remedies that can reduce or eliminate the need for
medications, and often eliminate the need for surgery.
Of course, surgery is often overused in the first place, so it is not too
Michael Janson, M.D.
Editor, Healthy Living
hard to reduce the "need" for it. Some expert cardiologists estimate
that up to 75 percent of all bypass surgeries are unnecessary, and
In This Issue they are not even comparing the use of surgery with lifestyle
Heart Disease Program (Pt. 1) ......... 1 change and dietary supplements, but with drug therapy.
Diet for The Heart ............................ 2 Chelation Therapy As Part of A Heart Health Program
Exercise: Prevention/Treatment .... 2
In addition, they never mention chelation therapy, a treatment
Vitamins and The Heart .................. 2
that I have found to be very valuable for my patients with heart
Herbs for Menopause ...................... 3 disease and other circulation problems, such as strokes and clau-
Colostrum and Transfer Factor ...... 3 dication (pain in the legs on walking). Chelation therapy is a three-
References ......................................... 3 hour intravenous treatment with a synthetic amino acid called
In the Health News ......................... 4 EDTA. It is done in a doctor’s office about twice a week for 25 to 40
Healthy Travel Tip .......................... 4 sessions and it is remarkably safe when administered according to
protocol. Chelation can be combined with any other treatment, but
is best as a part of a comprehensive health program.
What is Heart Disease?
Arteriosclerotic diseases result from a buildup of plaque (fatty, fibrous, calcified deposits) in the arterial
wall, eventually blocking the blood flow to the vital organs. The damage to the arteries results from free-
radical injury and inflammation, both of which can be related to lifestyle choices. Common symptoms
of heart disease include chest tightness or pain, which may be felt in the left arm, the back, or the jaw,
shortness of breath, and fatigue. The chest symptoms may also be perceived as a pressure sensation, like
“an elephant sitting on the chest,” as heartburn, or simply as indigestion. Some of the recent tests to
predict heart disease risks are related to inflammation (the CRP test that I discussed in the June issue
is a test for inflammation).
The most important changes in lifestyle that help to prevent and treat heart disease are dietary changes
and exercise. In addition, stress management and dietary supplements play vital roles in reducing the
problem. Heart disease is not simply genetic. When we see that American teenagers between 15 and 19
years old already have plaque in their arteries we cannot blame it on genetics. It is almost certainly
related to their diets and lack of exercise. In the Korean War, doctors examined young Americans who
died of trauma, and they already had plaque in their arteries, while the young Koreans did not. When
Koreans move to the US and eat the western diet, they develop the same arterial diseases. As fast foods
1
spread around the world, in their wake we see cling, rollerblading, skiing, swimming, or exercise
increases in preventable obesity, heart disease, machines is beneficial. Exercise without getting
and other degenerative diseases. out of breath, but try to work up a sweat. This
Diet Changes for Better Health simple guideline should keep you at aerobic levels
of exercise. If there is no exercise you love, get an
Cut down on processed foods, white flour and exercise machine and work out during the news or
sugar, artificial flavors, colors, preservatives, and while reading a magazine.
sweeteners, which are junk, not food. Reduce
animal products in the diet. Although fish is prob- Supplements for Preventing Heart Disease
ably beneficial, meat, chicken, and dairy contrib- In this issue I'll conclude with supplements for
ute to increased mortality from heart disease and prevention. In the next issue I will write about
cancer. In fact, all-cause mortality is lower in supplements for treatment of specific heart prob-
vegetarians than non-vegetarians. Eat more fresh lems, as well as the value of relaxation methods.
fruits, vegetables, whole grains, and beans. First, I always recommend starting with a high-
Numerous scientific studies come to this same potency, multivitamin-mineral combination. This
conclusion, and they come from all over the world, should give you the B-complex (50 to 100 mg),
and the evaluation of many different populations. some vitamins C and E, magnesium and calcium
Many fad diets claim to be helpful in losing weight. (500 mg each), and trace minerals. However, no
They may lead to weight loss because they reduce multiple preparation has everything you need in
caloric intake, but they are not healthful diets. adequate doses, so you do need to take some extra
High protein and high fat diets are not supported supplements for greater protection.
by the medical literature. They are associated For example, extra vitamins C and E act as potent
with more osteoporosis, heart disease, diabetes, antioxidants, protecting the blood vessels from
cancer, gallstones, gout, and arthritis. They have free-radical damage. They also help to lower cho-
little fiber, an important dietary component, and lesterol while raising the good HDL-cholesterol. I
they are low in protective phytochemicals and usually recommend about 4000 mg of vitamin C,
bioflavonoids (healthful plant pigments). and 400 IU of vitamin E. If your multiple has this
If you eat dairy products, choose low fat, organic amount of E, then it may be enough until you are
sources, and if you include eggs, choose organic over 40 years old, when you might want to take an
brands. Although I used to recommend mainly extra 400 to 800 IU. I advise using only the natural
salmon, the farming of fish is now widespread, and d-alpha tocopherol (as opposed to dl-alpha), plus
not many fish farms use natural methods. As a the mixed tocopherols (beta, gamma, and delta).
result, the good essential fatty acid composition of Selenium is associated with less heart disease
fish is altered. The growth hormone used to double (and less cancer). It works with other antioxidants
the growth rate of the fish, is untested for its as a component of the enzyme glutathione peroxi-
health effects. In order to avoid this problem, I dase, which regenerates vitamin E. Usually 200 to
now suggest sardines (water packed) as the pre- 400 mcg per day is a good dose. The same dose of
ferred source. You don’t need much animal prod- chromium contributes to preventing heart dis-
uct in the diet, but I believe it is beneficial to have ease because chromium helps control blood sugar
some, and small amounts of organic eggs, fish, or (diabetes is a risk factor for heart disease) and it
low-fat organic yogurt are the best sources. promotes normal blood fat and cholesterol.
Exercise for The Heart These are the basics for prevention, although as
Exercise has been shown in many studies to help you get over 45 years old you might want to take
heart disease, in both prevention and rehabilita- additional coenzyme Q10, and proanthocyanidins
tion. You don't have to be a competitive athlete to as protective supplements. These and others such
benefit, and you don't have to exhaust yourself to as hawthorn berry, L-carnitine, taurine, and gar-
be healthy. lic are also useful for treatment, so I'll be discuss-
A simple plan of 30 minutes a day of regular, ing them in the next edition.
repetitive motion, such as walking, jogging, bicy- *************************************
2
Herbs That Help Menopause Transfer Factor is a highly concentrated mixture
of immunoglobulins and non-specific inhibitors
For many years I have recommended alternative
of infectious agents derived from colostrum. These
therapies for women going through menopause,
act as immune stimulators, and promote mac-
using diet, exercise, vitamin E, essential fatty
rophage activation, lymphocyte maturation, and
acids, magnesium, and bioflavonoids, in addition
natural killer (NK) cell activity.
to natural hormone replacement as needed.
As a supplement, Transfer Factor is useful for
More recently I have added several herbs to my
defective immunity, especially in children, eld-
treatment programs with great success, helping
erly, and immunosuppressed patients (due to
many women to eliminate hot flashes, depression,
medications and AIDS, for example). It also is
anxiety, and vaginal atrophy and dryness. One of
beneficial in treating bacterial, viral, fungal, para-
the most effective is standardized extract of black
sitic, and mycobacterial infections.
cohosh. Components of this herb called triterpenes
have mild estrogenic effects without the side ef- Patients with cancer, autoimmune diseases,
fects commonly seen with typical estrogen therapy, chronic fatigue, fibromyalgia, and other condi-
and they are effective in 50 to 90 percent of women, tions all benefit from supplements of Transfer
depending on their symptoms. It is one of the most Factor. I even recommend it as preventive medi-
commonly used herbs in Germany. The typical cine to protect immunity as people get older. The
dose of black cohosh is 40 to 80 mg twice a day, typical dose is two to three capsules of 200 mg each
each 40-mg pill standardized to contain 1 mg of for prevention, up to 1800 mg for treatment of
the active 27-deoxyactein. serious infections or immune compromise.
Dong quai, also known as Angelica sinensis, is ***********************
another herb used for menopausal symptoms, References:
especially hot flashes. In addition to some very
Heart Protection
mild estrogenic effects, it also has anti-inflamma- Fraser GE Associations between diet and cancer, ischemic heart
tory effects and is a free radical scavenger. disease, and all-cause mortality... Am J Clin Nutr 1999 Sep;70(3
Suppl):532S-8S.
Some of the active components of dong quai are Key TJ, Health benefits of a vegetarian diet. Proc Nutr Soc 1999
ligustilide and ferulic acid. The typical dose is 400 May;58(2):271-5.
DeRose DJ, et al., Vegan Diet-Based Lifestyle Program Rapidly
to 600 mg daily of the standardized extract. A side Lowers Homocysteine Levels. Prev Med 2000 Mar;30(3):225-233.
benefit is that this herb relaxes blood vessels, Snowdon DA, Phillips RL, Does a vegetarian diet reduce the
occurrence of diabetes? Am J Public Health 1985 May;75(5):507-12.
improves circulation, and lowers blood pressure. Medkova IL, et al., The results of exposure to an antisclerotic
vegetarian diet enriched with soy-based products on patients in
Sometimes these herbs work better when taken the secondary prevention of ischemic heart disease Ter Arkh
together, or with Agnus Castus (Vitex), which 1997;69(9):52-5.
supports the pituitary gland and consequently Fransje CH, et al., Physical Activity and 10-Year Mortality From
Cardiovascular Diseases and All Causes: The Zutphen Elderly
the production of progesterone (400 mg per day of Study. Arch Intern Med. 1998;158:1499-1505.
standardized extract). None of these herbs pre- Shephard RJ, Balady GJ, Exercise as cardiovascular therapy.
Circulation 1999 Feb 23;99(7):963-72.
cludes the use of natural hormones. Gaziano JM, Antioxidant vitamins and coronary artery disease
risk. Am J Med 1994 Sep 26;97(3A):18S-21S.
********************************* Rimm EB, Vitamin E consumption and the risk of coronary
heart disease in men. N Engl J Med 1993 May 20;328(20):1450-6.
Colostrum and Transfer Factor Herbs for Menopause
I have seen a lot of advertising lately for supple- Lieberman S, A review of the effectiveness of Cimicifuga
racemosa (black cohosh) for the symptoms of menopause. J
ments of colostrum, the thick, "first milk" that Womens Health 1998 Jun;7(5):525-9.
contains all the immune factors for an infant Liske E, Therapeutic efficacy and safety of Cimicifuga racemosa
for gynecologic disorders. Adv Ther 1998 Jan-Feb;15(1):45-53.
while their own immune systems are still devel-
Colostrum and Transfer Factor
oping. In fact, colostrum does protect the calf or Hana I, et al., The influence of age on transfer factor treatment
the human infant in many ways, but the concen- of cellular immunodeficiency, chronic fatigue syndrome and/or
tration of immune substances, called "transfer chronic viral infections. Biotherapy 1996;9(1-3):91-5.
Estrada-Parra S, et al., Immunotherapy with transfer factor of
factors" (because they "transfer" immunity), is recurrent herpes simplex type I. Arch Med Res 1995;26 Spec
often too low to be therapeutic. This is where the No:S87-92.

supplement called "Transfer Factor" comes in.


3
In the Health News
• Another reason to eat only organic foods: the common pesticide “Dursban” is now being gradually
banned. Half of the 20 million pounds used annually is on food crops, such as fruits, nuts,
vegetables, and grains (where it is not banned yet!). That equals a yearly drink of about a shot-glass
full per person in the US, in addition to the chemical exposure around the house, lawn, and garden
as the most common household pesticide. It has been in use for about 30 years, and research
confirms that it causes symptoms including memory loss and blurred vision. Government and
industry still say that "approved" pesticides are safe; the question is
whether to believe them about those not yet banned–and wait 30 years Dr. Janson's Healthy Living©
to find out about their damaging effects?
Published by
• We are also exposed to the toxic chemical– dioxin, a byproduct of paper Vitality Now! ®
manufacture and incineration of industrial waste that accumulates in PO Box 384
the fat of meat and dairy products. It leads to a risk of cancer 10-fold Greenville, NH 03048
higher than previously thought in people who eat large amounts of Tel: 603-878-2256
Fax: 603-878-0811
these foods. It also increases birth defects and abnormal childhood
development. It helps to eat more vegetarian foods, and take protective Information herein is not
medical advice or direction. All
dietary supplements, such as antioxidants. material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
• The salt consumption recommendation of 2400 mg daily, far lower than provide medical advice on indi-
vidual problems. Consult a health
the US average, is too high (Reuters, May 18). A whole foods diet (more care professional for medical or
fruits and vegetables) and salt consumption of only 1500 mg could health advice.
lower blood pressure significantly even in non-hypertensives, and Copyright:
thus lower the risk of heart disease and stroke by 20 and 35 percent Michael Janson, M.D.
respectively. This is better and safer than blood pressure medications. Subscriptions: $29/year

********************************
Healthy Travel Tip
I always bring my own food for travel, especially when flying. (Swissair has recently begun serving
all natural and organic foods on all flights originating in Switzerland–you know who I’ll be flying with
on my next European trip.) If you plan your arrival early enough to find a health food store, and ask
for a refrigerator in your hotel room, you can keep healthy snacks and meals with you at all times.
Look for vegetarian restaurants in the Yellow Pages (or on the Web before departure). Order enough
at the restaurants to have leftovers for the next day. Then, on holidays or at conferences where the
schedule is tight, you won’t have to depend on hotel food. When driving, I take a cooler with healthy
foods. With a little planning, it is not difficult to eat healthfully on the road.
*************************
If you have specific health ques- Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!® US POSTAGE PAID
tions that might be of general in-
PO Box 384 BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Listen to me on the Health and
Fitness Hour with Frankie Boyer
on WMEX radio, 1060 AM,
Wednesdays from 9 to 10 am. Call
to have your own health ques-
tions answered.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 7 August, 2000

Dear Friends,
Don’t be misled by some of the press reports on the supposed
dangers of alternative medicine, such as dietary supplements and
herbal therapies. The news media often mislead us on these issues,
and I’ll present one example later. I am in the midst of watching my
organic garden grow (well not literally watching it, but slaving
away helping it along). There is something nourishing about
growing your own food, and if you have any chance to do it, even to
Michael Janson, M.D. a small degree, I “heartily” recommend it.
Editor, Healthy Living
Supplements and More for Heart Disease
In This Issue
Here is the rest of the story on heart disease, as promised in last
Heart Disease Program (Pt. 2) ......... 1
month’s issue. For prevention, consider taking folic acid and
CoQ10 and L-Carnitine ................... 1
vitamin B12, as these two vitamins lower homocysteine levels.
Botanicals for the Heart ................... 2 This is a substance in the blood that apparently damages arteries
Amino Acids for the Heart .............. 2 and leads to increased atherosclerosis. While many supplements
Ginkgo and Aspirin? ....................... 2 help to prevent heart disease, some of them are very important for
St. John’s Wort and Depression ..... 3 treatment once you have heart disease.
References ......................................... 3 Coenzyme Q10 and L-Carnitine
In the Health News ......................... 4
Coenzyme Q10 is essential for the production of energy in every
Healthy Summer Cooking Tips ..... 4 cell, in the membranes of the tiny engines called mitochondria. It
is especially abundant in heart muscle, and it is an excellent
antioxidant, about four times more potent than vitamin E in some studies. Supplements can help
angina, shortness of breath, congestive heart failure, arrhythmias, and high blood pressure. CoQ10 also
increases exercise tolerance. Side benefits of taking coQ10 are improved immunity, increased general
energy levels, and protection from free-radical damage associated with aging.
Although coQ10 is not really a vitamin because your body makes it, the amount you make declines with
age and illness. The typical dose for treatment of heart disease is 100 to 400 mg daily, depending on the
severity of the problem. For prevention, I think it is a good idea to take 50 to 100 mg a day, especially
if you are over forty, if you have any other illness, or you have a family history of heart disease.
Another supplement that helps the heart is L-carnitine. This derivative of amino acids is essential for
transport of fatty acids across the membranes of the mitochondria where they are used for energy
production (this is how it works well with coenzyme Q10). When there is pain due to a lack of oxygen
in heart muscle (angina), the level of L-carnitine drops dramatically, and the heart muscle switches to
glucose metabolism instead of fat. As a result, more lactic acid is produced, and this makes the pain
worse. If there is enough L-carnitine available in advance, the pain is lessened, and the likelihood of
damage to the heart is reduced. Although you normally produce L-carnitine, as with some other
essential substances the production declines with age. Supplements of L-carnitine are typically in the
range of 500 to 1000 mg twice a day. Some athletes take even more to enhance stamina.
1
Botanical Supplements for the Heart arrhythmias. In animal studies, taurine has been
Garlic has been used for millennia, not just as a shown to be helpful in controlling blood pressure.
culinary delight, but as a therapeutic dietary The typical dose is 500 to 1000 mg twice a day.
supplement. It helps the heart in many ways. It L-Arginine is a precursor to nitric oxide, the blood
reduces blood pressure, a risk factor for the devel- vessel relaxant. In doses of 1000 to 6000 mg daily,
opment of heart disease. Garlic supplements also it improves heart failure, angina, hypertension,
reduce the adhesiveness (stickiness) of platelets, sexual function, and immune function.
reducing the likelihood of excessive clotting in- L-Lysine reduces the tendency of blood lipid com-
side the blood vessels. ponents to stick to artery walls, and even releasing
Garlic reduces total cholesterol levels while in- deposits of damaging “lipoprotein(a).” The usual
creasing the good HDL-cholesterol, so it helps in dose is about 1500 mg daily for treatment.
both prevention and treatment. As a free-radical Putting together a complete program for either
scavenger, garlic helps prevent the oxidative reac- prevention or treatment must include more than
tions that promote atherosclerosis. It appears to supplements and diet. As mentioned earlier, ex-
protect the enzymes in the cells lining the arter- ercise is helpful for the heart, and stress manage-
ies, called endothelium. These cells produce ni- ment may be one of the most significant support-
tric oxide, a blood vessel relaxant, and garlic ap- ive therapies. I recommend some form of relax-
pears to promote the production of this substance. ation for all heart patients, and many of them
As a side benefit, garlic can reduce the incidence work well. Practice visualization, breathing exer-
of some cancers, enhance immunity, and act as an cises, various forms of meditation, and laughter to
antibiotic and anti-viral substance without side reduce your stress responses.
effects. Norman Cousins, the author of Anatomy of an
I recommend eating garlic as part of the diet, and Illness, also wrote about his recovery from a seri-
supplementing for treatment. The usual dose of ous heart attack using laughter and other health-
garlic is 500 to 1500 mg twice a day of deodorized ful practices (The Healing Heart). He emphasizes
garlic (so you can take your garlic every day with- the powerful role that our minds play in healing.
out fear of being ostracized socially). *************************************
Hawthorn berry is a useful herb for heart disease. Ginkgo and Aspirin Together?
The active components include several pigments
called flavonoids. Hawthorn has been used for Many doctors are now telling people not to take
centuries for the heart. It improves the strength of ginkgo biloba if they are taking aspirin to protect
the heart muscle, and it relaxes the blood vessels their hearts. It seems to be an increasing move-
for improved blood flow. ment in the medical community, which is just
becoming aware of the therapeutic value of herbs,
In patients with congestive heart failure, haw-
to warn of their dangers, rather than warning of
thorn berry supplements can improve exercise
the far greater dangers of medications, including
tolerance and mildly reduce elevated blood pres-
aspirin, even in small doses.
sure. Many herbal studies have been done in
Germany using standardized extracts. These are Numerous deaths every year are the result of side
more reliable sources of the substances known to effects from prescription medications (well over
be helpful. The usual dose of hawthorn extract is 100,000), and many others from the side effects of
250 to 500 mg twice a day. over-the-counter drugs, including aspirin. Aspi-
rin and ginkgo do not interfere with each other.
Amino Acids That Help
Rather, they both reduce platelet adhesiveness
Taurine, an amino acid, helps to increase the (similar to the effect of garlic) and decrease the
strength of heart muscle and reduces excitability tendency of blood to clot.
of the fibers that conduct the impulse for the When a person takes both aspirin and ginkgo
heartbeat. Supplements are safe and effective together, it is true that they may end up with too
additions to treatment for people with congestive much of the anti-clotting effect and have a ten-
heart failure, and they may also reduce
2
dency to bleed excessively. Because of this, many the medications. In a recent study reported in the
doctors warn of the dangers of ginkgo, when they medical literature, treatment with St. John’s wort
should be warning, more appropriately, of the was directly compared to Prozac.
dangers of aspirin. The simple solution is not to It turned out that more people were helped by the
take less ginkgo, which has many therapeutic herb than the drug, and the level of effect was
benefits, but to take less aspirin, or none. equal among those who were helped. The serious
Ginkgo biloba supplements not only can replace difference was in the side effects–about one fourth
aspirin, but also has the additional benefits of of the patients on Prozac reported problems com-
enhancing memory, reducing migraine head- pared with only one in twelve of those on St.
aches, controlling vertigo (Meniere’s disease), im- John’s wort. The most common side effect with St.
proving circulation in the legs and in small blood John’s wort was digestive upset, while Prozac
vessels (such as in the retina), reversing sexual caused fatigue, sexual dysfunction, anxiety, dizzi-
dysfunction in both men and women on antide- ness, stomach upset, and most commonly, agita-
pressant drugs, and improving varicose veins. It tion. The daily dose of St. John’s wort is 900 mg.
contains flavonoids and has antioxidant activity. Many non-drug treatments benefit depression.
Whether you should consider avoiding ginkgo Better diet (no sugar and avoiding food allergies),
biloba if you are also taking aspirin, or avoiding and physical activity (especially aerobic exercise),
aspirin for all the benefits that ginkgo might help. Other supplements that help include 5-
provide is a decision only you can make, with or hydroxy-tryptophan (5-HTP), 100 to 200 mg daily,
without your doctor’s advice and support (but and B vitamins, including pyridoxine (B6), niacin
inform your doctor of your decision). (B3), and others, all in individualized doses.
Ginkgo and garlic are not the only supplements
References:
that can reduce platelet adhesion. Ginger, gin-
Supplements to Treat Heart Disease
seng, curcumin, feverfew, and astragalus have the
Crestanello JA, et al., Elucidation of a tripartite mechanism
same effect, as well as fish oil, flaxseed oil, gamma- underlying the improvement in cardiac tolerance to ischemia by
linolenic acid (GLA from borage or evening prim- coenzyme Q10 pretreatment. J Thorac Cardiovasc Surg 1996
Feb;111(2):443-50.
rose oil), and vitamin E. Baggio E, et al., Italian multicenter study on the safety and
efficacy of coenzyme Q10 as adjunctive therapy in heart failure
Vitamin E in high doses can also increase the (interim analysis). Clin Investig 1993;71(8 Suppl):S145-9.
effect of coumadin, the anti-clotting drug that is Morisco C, t ao., Effect of coenzyme Q10 therapy in patients with
recommended for patients with atrial fibrillation. congestive heart failure: a long-term multicenter randomized
study. Clin Investig 1993;71(8 Suppl):S134-6.
When doctors say not to take your vitamin E Mortensen SA, Perspectives on therapy of cardiovascular diseases
because of this, they are doing you a disservice. If with coenzyme Q10 (ubiquinone). Clin Investig 1993;71(8
Suppl):S116-23.
vitamin E can boost coumadin, a doctor can give Ghidini O, et al., Evaluation of the therapeutic efficacy of L-
you a lower dose of the drug. A doctor will measure carnitine in congestive heart failure. Int J Clin Pharmacol Ther
Toxicol 1988 Apr;26(4):217-20.
your coumadin effect regularly while you are on Foushee DB, eta l.,Garlic as a natural agent for the treatment of
the drug, so it is easy to monitor your need and hypertension... Cytobios 1982;34(135-36):145-52.
Blesken R, Crataegus [Hawthorn] in cardiology. Fortschr Med 1992
adjust the dose. You benefit if your doctor can May 30;110(15):290-2.
reduce your dose and get the same effect. Hishikawa K, et al., Role of L-arginine-nitric oxide pathway in
hypertension. J Hypertens 1993 Jun;11(6):639-45.
*********************** Aspirin and Ginkgo Biloba
St. John’s Wort for Depression Akiba S, et al., Inhibitory effect of the leaf extract of Ginkgo biloba
L. on oxidative stress-induced platelet aggregation. Biochem Mol
St. John’s wort is an excellent herbal treatment Biol Int 1998 Dec;46(6):1243-8.
Cryer B, Feldman M, Effects of very low dose daily, long-term
for depression. It is a good idea to try it before aspirin therapy ... on mucosal injury in healthy humans.
using medications such as Prozac, Zoloft, and Gastroenterology 1999 Jul;117(1):17-25.

Paxil (serotonin reuptake inhibitors), or others. St. John’s Wort and Depression
Schrader E, Equivalence of St John’s wort extract (Ze 117) and
Why? Because the medications have numerous fluoxetine... Int Clin Psychopharmacol 2000 Mar;15(2):61-8.
side effects, perhaps the most serious being agita- Diet and Disease
Wyshak G, Teenaged girls, carbonated beverage consumption, and
tion and aggressive behavior. St. John’s wort has bone fractures. Arch Pediatr Adolesc Med 2000 Jun;154(6):610-3.
minimal side effects, and is equal to or better than
3
In the Health News
• A recent report in the New England Journal of Medicine was misrepresented in the news and even
in the title of the article: “Urothelial Carcinoma Associated with the Use of a Chinese Herb.” News
reports left the impression that a therapeutic herb caused urinary tract cancer. Even in the first
paragraph, the article makes clear that it was not the therapeutic herb, but a manufacturing error
substituting a known carcinogenic and kidney toxic herb for the one that was supposed to be
present. The reporting appears biased. You do have to be cautious with the use of therapeutic
herbs, which are valuable treatments but have some risks. But the
medical literature and news media often exaggerate the risks and Dr. Janson's Healthy Living©
minimize the benefits. (NEJM 2000 Jun 8, 342:23; 1686-92)
Published by
• Niacin helps reduce serum cholesterol more than the drug gemfibrozil Vitality Now! ®
(Lopid). A study done at Duke University showed that high-dose PO Box 384
niacin was more than twice as effective as the drug in lowering Greenville, NH 03048
cholesterol and raising good HDL-cholesterol, and only niacin lowered Tel: 603-878-2256
Fax: 603-878-0811
the damaging lipoprotein(a). Gemfibrozil did lower triglyceride some-
what more than niacin, but unlike niacin, it raised the bad LDL- Information herein is not
medical advice or direction. All
cholesterol by 9 percent. Timed release niacin was studied at 1000 and material in this newsletter is pro-
2000 mg daily. (Arch Intern Med 2000 Apr 24;160(8):1177-84.) vided for information only. Its
contents should not be used to
Diet and Disease provide medical advice on indi-
vidual problems. Consult a health
• Carbonated sodas have been associated with loss of calcium from bone, care professional for medical or
probably because of the sugar and phosphorus that they contain. In a health advice.
recent report from Harvard, teenaged girls had an increased risk of Copyright:
bone fracture correlated with soda consumption, especially the cola Michael Janson, M.D.
drinks. It is important to educate children about better health habits. Subscriptions: $29/year

********************************
Healthy Summer Diet Tip
Summer is always a difficult time to cook, as few people want to spend time in an overheated kitchen.
I have two solutions – the first is to eat a lot of salads. I put in a wide variety of vegetables, including
some corn and peas, plus two leafy greens (spinach and arugula, are my favorites in addition to
lettuce), shredded cabbage, tomato, cucumber, scallions, and cilantro. Then I might add some
marinated tofu (Tofu Lin is one I like), and some organic hard boiled egg. I top this with some balsamic
vinegar-flaxseed oil-pepper-thyme-garlic dressing. It makes an easy and cool summer meal. Second
is to quick stir fry some garlic, onions and broccoli with tofu–a quick cooking meal served on top of
some brown rice. It is easy, and the quick cooking decreases the heat build-up in the kitchen.
*************************
If you have specific health ques- Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!® US POSTAGE PAID
tions that might be of general in-
PO Box 384 BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Listen to me on the Health and
Fitness Hour with Frankie Boyer
on WMEX radio, 1060 AM,
Wednesdays from 9 to 10 am. Call
877-711-1060 with your own
health questions.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 8 September, 2000

Dear Friends,
In this issue, I want to discuss some current dietary fads, and tell
you which diet really helps you to stay young and healthy, and live
a long life. Also, I’ll mention some more misreporting in the media
that threatens people’s health and your ability to choose just what
is best for you (see: In The Health News).
Dietary Fads
Michael Janson, M.D. The medical literature is full of articles on which approaches to
Editor, Healthy Living diet lead to the healthiest results. What I mean by health is not
In This Issue simply weight control, but protection from everyday health prob-
lems, such as arthritis, digestive disorders, and skin conditions,
Dietary Fads ...................................... 1
and prevention and treatment of chronic, debilitating and lethal
Vegetarian Diet a Winner ............... 1
diseases. By this I am referring to heart disease, cancer, diabetes,
The “Danger Zone” ......................... 2 strokes, hypertension, gout, and osteoporosis, among others.
The Atkins Diet ................................ 2
Weight Loss Does Not Equal Health
The “Blood Type” Craze ................. 2
Dietary Fats and Health .................. 3 Unlike the medical literature, the popular press is full of a variety
References ......................................... 3
of books and articles on diet that sound scientific, but for the most
part ignore the science. These authors propose to help people with
In The Health News ........................ 4
weight loss, and their plans might do this, but that is one of their
A Quick and Easy Meal ................... 4
dangers: they lull people into thinking that because they lose
weight they are healthier. These diet plans are almost always
based on some metabolic gimmick that is supposedly hidden in the medical literature. They may
provide temporary weight loss (no such system has been shown to help people maintain lower weight),
but at the expense of long term health, and the risk of increasing the illnesses mentioned above.
Vegetarian Diet Wins for Health
The science is clear that a mostly vegetarian diet, with the inclusion of some fish is the healthiest diet
for most people. This diet is based on vegetables, fruits, beans, whole grains, seeds, and nuts. Adding
fish (salmon and sardines are the best for omega-3 oils) and olive oil, further reduces heart disease,
cancer, strokes, and other causes of death. This diet is also lowest in environmental toxins, including
pesticides, although it is always best to choose organic products to further reduce these poisons.
If people choose to consume a small amount of low-fat dairy product or eggs, it is even more important
to choose organic sources. Animal products accumulate more toxins than plants, and animals are
treated with antibiotics and hormones to increase growth and reproduction. Residues stay in the flesh,
leading to increasing problems with antibiotic-resistant bacteria and hormone irregularities.
Many of the diet fads are based on low carbohydrate plans, and are high in protein and fat. They often
ignore the difference between simple carbohydrates, such as sugar and white flour, and complex
carbohydrates, found in whole grains, beans, potatoes, and squashes. The programs I am referring to
1
include the Atkins diet, the “zone” diet, the “blood diets, and if what they choose when they are at
type” diet, and others. conferences is any reflection, they eat high animal
The “Danger Zone” protein no matter what the source.
Another problem with such diets is the lack of the
The zone diet proponent, Barry Sears, suggests
important phytochemicals found in a wide variety
that the “American experiment with low fat diets
of fruits and vegetables. These are important an-
has failed” but he is wrong. Americans have not
tioxidants, isoflavones, bioflavonoids, and other
been on a low fat diet. When he started saying this,
protective substances. They are simply not present
Americans had dropped from an extremely high
in animal foods. For example, blueberries were
fat diet (over 40 percent of calories), down to a
recently shown to be the food with the highest
still very high intake of 33 percent. The drop in
antioxidant levels.
percent was not from reduced fat, but the result of
increased calories as sugar and white flour. The The Blood-Type Craze
total fat in the diet had not decreased. I agree with In the blood type diet, D’Adamo suggests that
Sears that processed and hydrogenated oils have most people are not adapted genetically to be
replaced important essential fatty acids from the vegetarian, and that what you need is based on
diet (see the next article), and that extra refined whether you are type A, B, AB, or O. Again, no
carbohydrates, and artificial ingredients have in- credible scientific data supports this, as no studies
creased illness, but the solution is not to eat a diet have been done on people who choose diets based
that is unhealthy for other reasons. on their blood type. In fact, people who choose
In addition, he talks about “insulin resistance” as vegetarian diets do so for other reasons, and if they
the cause of obesity. This is a serious metabolic were ill-adapted to this choice, you would expect
problem that is the result, not cause, of obesity. more illness among those who were vegetarian for
The best treatment for insulin resistance is exer- the wrong reasons.
cise, reduced caloric intake, and a high fiber diet. But the science shows that people who choose
Fiber is virtually absent in all animal foods. vegetarian diets are healthier. This information
High protein diets increase the loss of calcium in comes from a variety of population groups, epide-
the urine, leading to an increased risk of osteoporo- miological studies, and intervention studies, and
sis. Calcium loss is also increased by phosphorus, it is consistent, independent of the country in
which is abundant in animal products. The nitro- which the research is done.
gen in high protein diets is a burden on the Recent reports from Dean Ornish have shown
kidneys and liver. Animal products also increase that circulation to the heart and brain is much
the risk of gall stones and gout. improved on mostly vegetarian diets, while high
The Atkins Diet protein-fat diets restrict their blood flow.
This is a high-protein, high-fat diet, with carbohy- The Best Diet Choice
drates of any sort being considered villainous. No My advice: choose a wide variety of fresh, whole,
credible scientific evidence shows that people who organic foods, including vegetables, fruits, beans,
stay on this diet are healthier, or even that they grains, seeds, and nuts, and add to that a small
maintain consistent weight loss, although any of amount of sardines (water packed) or salmon, and
these diets can help people lose weight in the if you choose, a small amount of organic eggs and
short term, mainly from calorie restriction. organic, plain, low-fat yogurt. Flavor these foods
It is hard to imagine a diet being promoted as with many different herbs, spices, onions, and
healthy in which the recommended breakfast con- garlic. This diet is healthy and delicious, will help
sists of eggs, bacon, sausages, cheese and similar you lose weight if you combine it with exercise,
foods. If nothing else, such a diet is high in pesti- and will protect you from chronic disease.
cides, antibiotics, and hormones. The proponents It provides adequate protein, the widest variety of
of the Atkins diet say “well, of course, you should vitamins, minerals, essential fatty acids, fla-
choose organic foods whenever possible.” How- vonoids, phytochemicals, and antioxidants, as well
ever, I have observed many proponents of these as the most energy and the most flavor.
2
Dietary Fats and Health for the heart, autoimmune diseases, arthritis,
diabetes, hyperactivity, PMS, and eczema.
You probably have heard about the bad things
that dietary fat can do to you, and it is true that, for Alpha-linolenic acid is an “omega-3” oil found in
the most part, Americans (and now much of the flaxseeds, walnuts, and other nuts and seeds,
world, influenced by the American food industry) while EPA and DHA are found in oily fish or fish
eat far too much fat, and too many calories overall. oil supplements. Omega-3 oils are also precursors
to prostaglandins, but different ones than GLA.
However, certain fats are essential in the diet,
although we only need small amounts of them. Supplements of omega-3’s are valuable in heart
Unfortunately, commercial oil processing, hydro- disease, high cholesterol, digestive disorders, de-
genation, refining of grains that strips away the pression, fibrocystic breast disease, neurological
essential oils, overcooking of oil with deep frying, development in children, arthritis, and psoriasis.
and too much saturated fat in the diet have all led The usual dose is from 1 to 3 Tablespoons of flax
to dietary deficiencies or imbalances. oil, or 1200 to 3000 mg of EPA/DHA combined.
Proponents of the dietary fads mentioned above When taking oil supplements you need extra vita-
suggest that low-fat diets make this deficiency min E, carotenoids, flavonoids, and other antioxi-
worse, but low fat intake is not harmful if you take dants to protect them. Olive oil is mostly
in the right fats in the right amounts. monounsaturated, does not oxidize easily, and
can be part of a healthy diet. However, you need to
Fats have several functions in the body, such as be cautious with any oils, as they are all high in
insulation and mechanical protection (padding), calories, and can easily add to your weight.
a source of energy, and as components of cell
********************************
membranes, where they allow passage of mole-
cules in and out of cells and maintain receptors for References:
hormones. Two unsaturated fats are necessary in Diet for Health
the diet: linoleic acid and linolenic acid, and they Burr ML, Butland BK, Heart disease in British vegetarians. Am J
Clin Nutr 1988 Sep;48(3 Suppl):830-2.
are called “essential fatty acids” or EFA. They are Nieman DC,Vegetarian dietary practices and endurance
building blocks for some hormones, and are con- performance. Am J Clin Nutr 1988 Sep;48(3 Suppl):754-61.
verted to “prostaglandins,” important regulatory Medkova IL, et al., Balanced vegetarian diet in combined
rehabilitation of patients suffering from ischemic heart disease.
substances. Good health depends on a proper Klin Med (Mosk) 1997;75(1):28-31.
balance of the different types of essential fats. Krajcovicova-Kudlackova M, et al., Lipid and antioxidant blood
levels in vegetarians. Nahrung 1996 Feb;40(1):17-20.
Essential Fatty Acids (EFA) Keys A, Mediterranean diet and public health: personal
reflections. Am J Clin Nutr 1995 Jun;61(6 Suppl):1321S-1323S.
Linoleic acid, an “omega-6” unsaturated fat found McDougall J, et al., Rapid reduction of serum cholesterol and
blood pressure by a twelve-day, very low fat, strictly vegetarian
in vegetables (e.g. corn), seeds (e.g. safflower and diet. J Am Coll Nutr 1995 Oct;14(5):491-6.
sunflower), and beans (such as soy), is a precursor Almendingen K, et al., ...Does a strict vegetarian diet reduct the
to gamma-linolenic acid (GLA), which is then risk of intestinal cancer? Tidsskr Nor Laegeforen 1995 Aug
10;115(18):2252-6.
converted to “prostaglandin E1” (PGE1). This Kjeldsen-Kragh J Am J Clin Nutr 1999 Sep;70(3 Suppl):594S-600S
regulates blood pressure, inflammatory responses, Rheumatoid arthritis treated with vegetarian diets.
Key TJ, et al., Health benefits of a vegetarian diet. Proc Nutr Soc
blood clotting, allergies, hormone activity, and 1999 May;58(2):271-5.
immune function, and lowers cholesterol levels. Essential Fatty Acids
It also decreases the tendency of platelets to clump Klein V, et al., Low alpha-linolenic acid content of adipose breast
tissue is associated with an increased risk of breast cancer. Eur J
together, stabilizes blood sugar, and decreases Cancer 2000 Feb;36(3):335-40.
arterial and intestinal spasms. Heller A, et al., Lipid mediators in inflammatory disorders. Drugs
1998 Apr;55(4):487-96.
Some people do not make PGE1 efficiently from Stenson WF, et al., Dietary supplementation with fish oil in
linoleic acid, and they need to take GLA. This is ulcerative colitis. Ann Intern Med 1992 Apr 15;116(8):609-14.
Horrobin DF Essential fatty acid metabolism and its modification
especially true as people age, or if they have diabe- in atopic eczema. Am J Clin Nutr 2000 Jan;71(1 Suppl):367S-72S.
tes, consume alcohol, have immune disorders, or Arisaka M, et al., …evening primrose oil supplementation on
serum fatty acid and plasma prostaglandin levels. Prostaglandins
are exposed to environmental toxins. Leukot Essent Fatty Acids 1991 Jul;43(3):197-201.
GLA is found in borage oil and evening primrose Pyzh MV, et al., Dietary effect of omega-3 polyunsaturated fatty
acid supplementation... Kardiologiia 1993;33(5):21-6.
oil, and supplements of 240 to 480 mg are valuable
3
In the Health News
• The media is often biased against health alternatives, but John Stossel of ABC is particularly
prejudiced. He reported in February that organic foods were more dangerous than conventional
foods. It was a lie; the bacterial studies were misleading, and he quoted studies on pesticide levels
that were simply never done! When this was pointed out, he and executives at ABC ignored the
criticisms, and even rebroadcast the show in July. Only in August, when his lies were exposed by
the New York Times, did he finally have to apologize. He made a superficial effort. Organic foods
are safe and better for you, and his report seriously damaged public
confidence in these healthier foods. The Environmental Working Dr. Janson's Healthy Living©
Group said, “Stossel lied and threatened an entire industry by dis-
Published by
seminating false and damaging information. He should be fired for
Vitality Now! ®
violating the most basic ethical standards of journalism.” (www.ewg.org) PO Box 384
• A diet high in antioxidants from fruits and vegetables can markedly Greenville, NH 03048
reduce the risk of Alzheimer’s disease. Dutch research reported at the Tel: 603-878-2256
Fax: 603-878-0811
World Alzheimer’s Congress showed a 25 percent reduction related to
Information herein is not
high intake of vitamin C, beta-carotene, and vitamin E. The informa- medical advice or direction. All
tion on vitamin E confirms previous reports. (Reuters Health, July 13) material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
• An animal study shows that oxidative stress and free radicals increase provide medical advice on indi-
vidual problems. Consult a health
hypertension (Hypertension 2000;36:142-146). Antioxidant supple- care professional for medical or
ments (vitamins C and E) help control blood pressure despite such health advice.
stress by protecting nitric oxide—essential for relaxation of blood Copyright:
vessels. Garlic also protects nitric oxide production, and supplements Michael Janson, M.D.
of arginine help because it is the metabolic precursor to nitric oxide. Subscriptions: $29/year

A Quick and Easy Meal


Everyone likes speed and efficiency, especially in the kitchen. Here’s an easy recipe. Take a cup of
millet and boil it in two cups of water for 25 minutes or until the water is gone. Add chopped organic
vegetables: scallions, tomatoes, sweet peppers, avocado, corn, and sweet peas. Dress with some
ground pepper, crushed garlic, and some balsamic vinegar, and you have an easy, nutritious meal that
is filling and delicious. Try other vegetables or replace the peas with chick peas for variety.
A blender full of frozen organic bananas, strawberries, and blueberries with some vanilla soy milk
makes a great dessert (I also thicken it with some ground flaxseeds for extra fiber and omega-3 oils).
*************************
If you have specific health ques- Dr. Janson's Healthy Living© BULK RATE
tions that might be of general in- VITALITY Now!® US POSTAGE PAID
terest, write to me or submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMITNO.

website: www.drjanson.com. Come


visit for more health updates.
The new edition of my book, Dr.
Janson’s New Vitamin Revolution,
(Penguin-Putnam-Avery, $15.95)
is now available at bookstores, and
health food stores, or order it from
QCI Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 9 October, 2000

Dear Friends,
Although alternative medicine is increasingly in the atmosphere
of medical institutions, the use of natural remedies still seems to
disturb physicians when it is seen as a replacement for drug
therapies. This tendency is seen in a recent medical article critical
of using herbs for depression and other illnesses, followed by yet
another article showing the safety and benefits of St. John’s wort
for depression.
Michael Janson, M.D.
Editor, Healthy Living It also seems true regarding treatments for the prostate gland, for
inflammation, benign prostatic hyperplasia, or cancer. Here is a
In This Issue review for men (and the women who love them) of a comprehensive
Prostate Health ................................. 1 approach to maintaining prostate health.
Prostate Problems............................. 1
Prostate Health
Diet/Lifestyle for Prostate Health .. 2
Prostate Supplememts ..................... 2
You can do a lot with natural remedies to prevent and treat
prostate problems. The prostate gland is a male organ about the
St. John’s Wort for PMS ................... 2
size of a walnut that sits below and behind the bladder, made up
Ginkgo and Ginseng ....................... 3
of glandular tissue, ducts, muscle tissue, and fibrous tissue. It
References ......................................... 3 surrounds the urethra, the urine outflow tract from the bladder,
In The Health News ........................ 4 and it produces prostatic fluids that combine with sperm from the
Desserts You Can Live With .......... 4 testicles and other secretions to form semen. These fluids help
sperm survive and improve their motility.
Some prostate muscle fibers surround the urethra and help with urination. With orgasm, the muscles
push some of the prostate fluid with some of the sperm from the testicles into the urethra and out
through the penis. Although it is small, its strategic location leads to far more health problems and
medical care costs than would be predicted from its size alone.
Prostate Problems
More than 50 percent of men over the age of forty have prostate enlargement (benign prostatic
hyperplasia, or BPH), and after eighty it is 80 to 90 percent, leading to urinary symptoms. Surgery
to remove prostate tissue is a common procedure, but not always necessary. About 10 percent of men
end up having prostate surgery at some time, but natural treatments may help men avoid it.
The prostate can become inflamed as a result of infection with bacteria, or even more frequently other
organisms, leading to local aching, pain, and burning on urination. This prostatitis, can be acute or
chronic. The prostate is also subject to cellular changes that lead to cancer, the most common cancer
in men. Prostate cancers are often undiagnosed, and only found at autopsy when a man dies from other
causes. As with many other cancers, diet and lifestyle may play a significant role in the development
of prostate cancer.
Natural remedies are usually the best way to prevent and treat all prostate problems, including BPH,
1
prostatitis, and cancer, although conventional min E, essential fatty acids such as GLA (240 mg
treatments are sometimes necessary to relieve from borage oil), and omega-3 oils such as flax-
symptoms, pain, and obstruction of the urine seed oil (1 to 2 tablespoons a day) or fish oil (600
flow. to 1200 mg of omega-3 oils per day).
Diet for Prostate Health If you have symptoms, you should also consider
Diets low in saturated fat and high in carotenoids, taking botanical products such as saw palmetto
flavonoids, antioxidants, vitamins, and minerals (300 to 500 mg daily of standardized extract),
are beneficial for prostate health. These are pri- pygeum (50 to 75 mg), and nettle (500 to 750 mg).
marily vegetables and fruits. Studies have linked Saw palmetto (Serenoa repens) is the extract of a
increased consumption of animal fats to the de- berry from a small palm tree that grows on the
velopment of advanced prostate cancer. southeastern coast of the United States. In many
Protective foods also include whole grains, nuts, studies it has been shown to help prostate symp-
seeds, fish, and soy foods. For men with prostate toms. In fact, in comparing it with the approved
cancer, the risk of dying from it was tripled among drug Proscar, it does a better job of reducing
those with the highest animal fat consumption frequency, urgency, nighttime urinations, diffi-
compared to those with the lowest. Diets that are culty starting and stopping urine flow, and the
rich in plant-based nutrients also help BPH. amount of residual urine left in the bladder.
Avoid hydrogenated oils that interfere with nor- It has been common to recommend large doses of
mal fatty acid function. zinc for BPH, in the range of 100 to 150 mg daily.
Contamination of foods with pesticides and hor- However, I now recommend only 30 to 80 mg.
mones is a further problem related to food choices. Very large doses can interfere with normal cop-
Both of these affect hormone balance, and as a per absorption and they may lower the good HDL
result can interfere with prostate tissue. Choos- cholesterol levels. When you take a variety of
ing organic foods is best, especially if you choose nutrients for prostate treatment, larger doses of
to consume meat, chicken, and dairy products. zinc are unnecessary.
Lifestyle and The Prostate For prostate cancer, and other cancers, I suggest
high doses of vitamin C (in the range of 10 grams
Regular exercise is also helpful for prevention of
a day), plus extra selenium, an anti-free radical
BPH. Men who walked two to three hours a week
mineral, and large doses of coenzyme Q10 (400
had a much lower risk of developing prostate
mg a day or more in a chewable form for better
enlargement and a lower risk of ever needing
absorption). I would also add some Chinese herbs
prostate surgery. Physical activity also reduced
(one of the brands, called PC-SPES, has been
symptoms in men with BPH. In general, moder-
shown to reverse prostate cancer, but it may also
ate exercise also lowers cancer risks.
have some estrogenic side effects).
Smoking increases symptoms of BPH for reasons
that are not clear. Perhaps it interferes with Other supplements for cancer may also help,
nutritional factors or hormones. It is clearly asso- including calcium D-glucarate, beta 1-3 glucan,
ciated with increased risk of prostate cancer. Small and transfer factor, all to support immune func-
amounts of alcohol, on the other hand, were asso- tion or detoxification. This comprehensive pro-
ciated with decreased symptoms. However, with gram prevents and treats prostate problems.
larger intakes of alcohol, the apparent benefits ******************************
were lost. Coffee drinking appears to increase the St. John’s Wort and PMS
risk of prostate cancer but tea does not.
A new article shows that St. John’s wort helps
Supplements for The Prostate
with premenstrual syndrome to relieve the anxi-
Many supplements help relieve the urinary tract ety and depression that often accompanies it.
symptoms of BPH, as well as prevent and treat Although it was only a pilot study, it is an impor-
prostate cancer. They also help reduce the symp- tant indicator. This is only part of a complete
toms of inflammation,or prostatitis. Specific treatment program for PMS. Women with PMS
supplements for treatment include zinc and vita- also benefit from better diets (no sugar or hydro-
2
genated oils), regular exercise, and meditation. Wesnes updated his study from 1997, reporting
In addition, I usually recommend supplements of improved attention, concentration, and hand-
GLA(240 mg), magnesium (500 to 1000 mg), vita- eye coordination. These results confirm that natu-
min E (400 IU), and vitamin B6 (250 mg) as part ral products help the brain.
of a comprehensive program for PMS. It is thought that ginkgo works on the small blood
Although I covered St. John’s wort and depres- vessels in the brain to improve circulation. It is
sion in August, a new report in the September also beneficial in other circulatory disorders, such
issue Psychiatric Services requires comment. An as claudication, visual disturbances, migraines,
article cautioned against using herbs, such as St. and Raynaud’s phenomenon (spasms of the blood
John’s wort, for psychiatric symptoms, kava kava vessels in the hands in response to cold).
and valerian for anxiety, and ginkgo for memory, A number of studies have shown that American
suggesting that the supportive information is not ginseng (Panax quinquefolium) and Korean gin-
yet certain. seng (Panax ginseng) can help memory and per-
These authors are operating under the miscon- formance in animals when challenged with cer-
ception that psychiatric drugs in common use are tain brain-impairing drugs.
certain in their benefits and in their risk-benefit It has also been shown that ginkgo and vitamin E
ratio. This is not true. Controversy abounds in can significantly delay the progression of
this field, and the drugs have many side effects, Alzheimer’s disease. In learning-disabled chil-
and sometimes serious consequences. dren, supplements of magnesium, B-vitamins,
Even though there may be faults with some of the zinc, and vitamin C can boost performance.
herb studies, they consistently show benefits with ***************************
minimal risk of a few mild side effects. Even these
References:
authors pointed out that in all of the controlled
studies, St. John’s wort was better than placebo Diet for Prostate Health
Hayes RB, et al., Dietary factors and risks for prostate cancer
and as effective as the drugs, but far safer. among blacks and whites in the United States. Cancer Epidemiol
Biomarkers Prev 1999 Jan;8(1):25-34.
It seems to me that their caution is misplaced Hebert JR, et al., Nutritional and socioeconomic factors in relation
because in the same month yet another study to prostate cancer mortality: a cross-national study. J Natl Cancer
appeared showing that St. John’s wort was better Inst 1998 Nov 4;90(21):1637-47.
Fradet Y, et al., Dietary fat and prostate cancer progression and
than antidepressant drugs for mild to moderate survival. Eur Urol 1999;35(5-6):388-91.
psychiatric depression. Just how much proof do Platz EA, et al., Physical activity and benign prostatic hyperplasia.
Arch Intern Med 1998 Nov 23;158(21):2349-56.
they need? Platz EA, et al., Alcohol consumption, cigarette smoking, and risk
of benign prostatic hyperplasia. Am J Epidemiol 1999 Jan
Regarding ginkgo, 39 of 40 controlled studies 15;149(2):106-15.
showed benefits for memory loss, concentration, Pfeifer BL, et al., PC-SPES, a dietary supplement for the
fatigue, anxiety, and depression, but still the au- treatment of hormone-refractory prostate cancer. BJU Int 2000
Mar;85(4):481-5.
thors were not convinced! If it were me or my St. John’s Wort
family members, I would certainly want to try Beaubrun G, Gray GE A review of herbal medicines for psychiatric
ginkgo, considering the side benefits of improved disorders. Psychiatr Serv 2000 Sep;51(9):1130-4.
Woelk H, Comparison of St John’s wort and imipramine for
circulation that ginkgo provides. (I combine treating depression: randomised controlled trial. BMJ 2000 Sep
ginkgo with phosphatidyl serine for greater ben- 2;321(7260):536-539.
Stevinson C, Ernst E, A pilot study of Hypericum perforatum for
efits to brain function.) the treatment of premenstrual syndrome. BJOG 2000
Jul;107(7):870-6.
The review showed similar support for kava kava
Ginkgo and Ginseng
and valerian for anxiety and sleep disturbances. Wesnes KA, et al., The cognitive, subjective, and physical effects
******************************** of a ginkgo biloba/panax ginseng combination in healthy
volunteers with neurasthenic complaints. Psychopharmacol Bull
1997;33(4):677-83.
Ginkgo and Ginseng Together Wesnes K, as reported in Prescription for Health, 2000 Sep. p. 6
It appears from some recent reports that ginkgo Oken BS, et al., The efficacy of Ginkgo biloba on cognitive func-
tion in Alzheimer disease. Arch Neurol 1998 Nov;55(11):1409-15.
and ginseng work together to improve memory Carlton RM, et al., Rational dosages of nutrients have a prolonged
and cognitive function in adults. At a meeting of effect on learning disabilities. Altern Ther Health Med 2000
May;6(3):85-91.
the World Psychiatry Congress in Brussels, a Dr.
3
In the Health News
•A diet that is mainly vegetarian lowers both blood pressure and homocysteine levels, but it is
better to include some fish, nuts, and seeds in the diet. In the hypertension study, the diet was
reduced in fats, red meats, sweets, and sugar-containing beverages (Conlin PR, et al., Am J Hypertens
2000 Sep;13(9):949-55), but adding whole grains, nuts, and the animal products (not red meat)
improved results, probably because the omega-3 oils in fish and nuts have an antihypertensive
effect. In the homocysteine study (Appel LJ, Circulation 2000 Aug 22;102:852-857) the combination diet
also was better at lowering homocysteine, a risk factor for heart
disease. These authors conclude that it is clear that heart disease is Dr. Janson's Healthy Living©
the result of adverse lifestyle habits, and that it is preventable.
Published by
• I used to say that if someone needed high dose B12 they would have
Vitality Now! ®
to take injections, but in recent studies (Delpre G, et al., Lancet 1999 Aug PO Box 384
28;354(9180):740-1) it turns out that sublingual B12 in high doses is Greenville, NH 03048
adequate for most purposes. Daily doses of 1000 to 2000 mcg provide Subscriptions:
significant increases in blood levels in only a few days (although it is 888-922-4848 $29/year
possible that some people might benefit even more from injections). Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
• Another study refutes the position of antagonists to whole grains in vided for information only. Its
the diet (Liu S, et al., Am J Public Health 2000 Sep;90(9):1409-15). This report contents should not be used to
provide medical advice on indi-
shows that whole grains (whole wheat, brown rice,oatmeal, etc.) re- vidual problems. Consult a health
duce the risk of type 2 diabetes, while refined grains increased the care professional for medical or
risk. The results were not explained by dietary fiber, magnesium, or health advice.
vitamin E intake. The authors speculate that the benefit might be due Copyright:
to phytochemicals or antioxidants other than the usual vitamins. Michael Janson, M.D.

Desserts You Can Live With


We all like some treats, and here is a healthy one. Buy some silken tofu (custardy consistency) and
put it in a food processor (I use a VitaMix) with frozen bananas, carob powder, natural vanilla, and
a small amount of honey or maple syrup–it makes a great pudding, served with some shredded
almonds and coconut on top.
Another simple dessert idea: bake a banana in its peel (with a small slit in it) until its soft and the
peel is black, squeeze it open from the ends, add a few drops of vanilla, a sprinkle of cinnamon, and
serve it in the skin with a spoon. It is a real treat, takes little effort, and it will wow your guests.
*************************
If you have specific health ques- Dr. Janson's Healthy Living©
tions that might be of general in- VITALITY Now!®
BULK RATE
US POSTAGE PAID
terest, write to me or submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMITNO.

website: www.drjanson.com. Come


visit for more health updates.
The new edition of my book, Dr.
Janson’s New Vitamin Revolution,
(Penguin-Putnam-Avery, $15.95)
is now available at bookstores, and
health food stores, or order it from
QCI Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ©
r . Mic
D
Volume 2 No. 10 November, 2000

Dear Friends,
I happened across a TV cooking show on Sunday and was both
entertained and saddened by what I saw. Two extremely large
women were demonstrating the preparation of a ham.
I came in when they were patting a thick layer of brown sugar on
the top of this large chunk of meat, covering every square inch
with about a one-inch thick layer. They used over a pound of
sugar, and then, with great delight, started to pour, ever so
Michael Janson, M.D.
Editor, Healthy Living carefully, a whole bottle of Karo syrup on top of the brown sugar!
Naturally, when it came out of the oven they could not resist
In This Issue
grabbing their bites, adding further to their already serious
Exercise for Health ........................... 1
weight problems. Americans do not need any education about how
Yoga–More Than Stretching .......... 1 to overload themselves with fatty meat and sugar, and the combi-
The Scoop on SAMe ........................ 2 nation was perfect if you wanted to hear their arteries slam shut
SAMe Against Aging ....................... 2 (they must have cut that section when they edited the tape).
SAMe- Depression/Arthritis ........... 3 We all pay the price for health habits like this, as health care costs
Maitake Mushroom-Immunity ...... 3 and insurance rates rise for all of us when others take such poor
References ......................................... 3 care of themselves.
We need to encourage people to eat a healthful diet, and the best
In The Health News ........................ 4
way to teach is to set a good example. I try to give you some simple
An Autumn Meal ............................. 4
healthy recipes, but I don’t recommend sacrificing pleasure for
health–because you don’t have to! If you want more guidelines to diet and healthy cooking, send me
a note or an Email, and I will let you know what is available. I am collecting some of my own cooking
habits (I almost never use recipes) that I will make available as a monograph as soon as it is done.
Exercise for the Heart and Diabetes
My recommendations for health programs include regular physical activity. While some people with
heart problems have difficulty exercising, it is almost always beneficial. A recent study showed that
even people with congestive heart failure benefit from a fitness program. In heart failure, the heart
muscle is damaged or weakened (viruses and heart attacks can do this) and it can’t pump efficiently,
so blood accumulates and fluid pressure leads to edema in the legs or lungs. When the lungs fill up with
fluid it leads to shortness of breath.
In this study the patients, who averaged 64 years old, were put on a supervised exercise program for
12 weeks, but they were not worked to exhaustion–you don’t have to overdo it to do it well. They worked
out only three times a week, and always within their physical abilities. By the end of the study, their
exercise capacity had increased 14 percent, and respiratory muscle endurance by 20 percent. While
some participants had heart arrhythmias, the overall experience was improved performance and
endurance, with less shortness of breath and better ability to go about their daily tasks.
1
In another exercise study, diabetic patients im- blood pressure (for which it can be as effective as
proved with regular physical activity. After a medication), depression, arthritis, asthma, heal-
nine-month program of moderate exercise, the ing injuries, and carpal tunnel syndrome. Asthma
participants had reduced abdominal fat, they lost patients are able to reduce their need for medica-
weight, had a lower insulin response to a sugar tion when they practice yoga regularly.
load (of course, none of my readers ever experi- One of my favorite yoga exercises is called the
ence a sugar load!), and increased their aerobic “rainbow.” Sitting erect or standing with hands
capacity. by your sides, gradually stretch your hands out to
Again, it did not require excessive effort. At the your sides in wide arcs with your palms up and
beginning of the study, the subjects only had to fingers outstretched as far away from your body
raise their heart rates to 50 to 60 percent of their as is comfortable. Do this while breathing in for a
reserve rate for 30 to 40 minutes, three or four count of ten until your fingertips meet over your
times per week. As they felt more fit, they raised head, and you have inhaled fully. Then slowly
their heart rates to 80 to 85 percent of reserve, for lower your hands in the same arc, to a count of 30,
45 to 60 minutes. (The advantage of regular while breathing out slowly until your hands are
training is that you can exercise more intensely by your sides and you have fully exhaled.
without feeling that it is more effort.) Do several rainbows to help open up the chest and
The advantage of reduced insulin response may abdomen, stretch the spine, shoulders and neck,
prevent or lessen abnormal blood lipids, high and encourage better posture, deep breathing,
blood pressure, and atherosclerosis. In addition, and relaxation, all with little expenditure of time.
regular exercise improves immunity, memory,
Many books and videos can help you get started,
and brain function, and lowers the risk of stroke.
or you might want a teacher either in a group or
It also makes you feel good.
individually (this is especially important if you
****************************** are recovering from an injury).
Yoga–More Than Stretching ******************************
Whenever I make exercise suggestions, I also The Scoop on SAMe
recommend stretching as a complementary fit-
Many of you have heard of this dietary supple-
ness activity. However, specific training in yoga,
ment, but you may wonder if all the hype is
which includes breathing and relaxation compo-
justified. SAMe stands for S-adenosyl methion-
nents, has benefits that go beyond stretching.
ine, a derivative of the amino acid methionine
When I was running long distances, yoga therapy
that is essential in some metabolic pathways that
helped me to heal minor but pesky injuries, such
rely on methyl transfer (methyl is a carbon atom
as pulled hamstrings and plantar fasciitis (in-
and three hydrogens).
flammation of the connective tissue on the sole of
the foot. Methyl transfer is a critical reaction in liver
Although yoga may bring up images of ancient- function, and the brain. SAMe also contains sul-
looking Indian men lying on a bed of nails, it is fur, and is involved in reactions requiring sulfur
not a religious cult or a gimmicky way to reach transfer for detoxification. SAMe is converted to
Nirvana. It is an age-old practice of breathing glutathione, an important antioxidant in the
combined with body positions and movements liver and brain. As a result of these properties,
that promotes health, fitness, peace of mind, and SAMe protects the liver from toxicity and free-
spiritual growth, without any particular religious radical damage, and it can treat depression. It
affiliation (even though it is derived from Hindu also contributes to the formation and repair of
practice). It is practiced world wide by people from cartilage, and can relieve arthritis symptoms.
many walks of life. Protection Against Aging
Scientific research supports the health benefits Aging of cells is partly the result of loss of methyl
of yoga for cardiac rehabilitation programs (when groups. SAMe supports DNA repair through re-
combined with diet and other exercises), high methylation, helping to reverse or slow the aging
2
process in the brain, liver, and other tissues. Maitake Mushroom Supports Immunity
Production of melatonin (a brain and liver anti-
I have recently started recommending supple-
oxidant that helps slow and reverse the aging
ments of maitake mushroom to help enhance
process) also depends on methylation.
immunity, especially for cancer patients. Medici-
SAMe for Depression nal mushrooms have a long history of health
SAMe is as effective as antidepressant medica- benefit, and I have written about beta 1-3 glucan,
tion, with more rapid relief and fewer side effects. a derivative of shiitake mushroom, in a previous
In one placebo-controlled study of 80 depressed edition.
postmenopausal women, 1600 mg daily produced Studies show that maitake extract reduces the
relief within ten days, with only mild, transient spread of cancer, and increases tolerance of other
side effects. Smaller doses are also effective, rang- treatments. It increases the activity of macroph-
ing from 400 to 1200 mg daily. ages, natural killer cells, and certain T-cells. This
would help destroy cells infected with pathogens
Another controlled study on 15 hospitalized psy-
such as viruses and prevent tumor recurrence.
chiatric patients with major depression showed
that SAMe was safe and effective, with rapid Dr. Harry Preuss, a researcher at Georgetown
onset of activity, and few side effects. University, has shown that maitake can help
lower blood pressure and control diabetes in ani-
SAMe and Arthritis
mal models. Typical doses of maitake range from
Arthritis studies show similar effectiveness for 500 to 1000 mg twice a day of whole mushroom.
SAMe. It is safer than the NSAID drugs, such as
******************************
Advil and Naprosyn, which can cause gastrointes-
tinal bleeding. It relieves symptoms and stimu- References:
lates the repair of joint cartilage.In one study, it Exercise for The Heart and Diabetes
was as effective as indomethacin, a drug that can McConnell TR, Presented at the meeting of the American
cause GI bleeding, and damages the liver and Physiological Society as reported in Reuters Health, Sep 25, 2000.
Aerobic exercise training-induced reductions in abdominal fat and
kidneys. In contrast, SAMe helps the liver. It glucose-stimulated insulin responses in middle-aged and older
supports its detoxification functions, can treat men. J Am Geriatr Soc 2000;48:1055-1061.
cirrhosis, and reduce fatty infiltration of the liver. Yoga and Health
Jain SC, et al., Effect of yoga training on exercise tolerance in
Other Benefits of SAMe adolescents with childhood asthma. J Asthma 1991;28(6):437-42.
Vedanthan PK, et al., Clinical study of yoga techniques in
SAMe may also be useful in the prevention of university students with asthma: a controlled study. Allergy
Alzheimer’s disease and the treatment of Asthma Proc 1998 Jan-Feb;19(1):3-9.
Murugesan R, et al., Effect of selected yogic practices on the
fibromyalgia. Because SAMe is relatively expen- management of hypertension. Indian J Physiol Pharmacol 2000
sive, I usually recommend starting treatment for Apr;44(2):207-10.

arthritis or depression with 200 mg twice a day, SAMe


Salmaggi P, et al., Double-blind, placebo-controlled study of S-
moving up from there, if necessary. For adenosyl-L-methionine in depressed postmenopausal women.
fibromyalgia, sometimes doses as high as 1200 to Psychother Psychosom 1993;59(1):34-40.
1600 mg are needed. SAMe works better when Kagan BL, et al., Oral S-adenosylmethionine in depression: a
randomized, double-blind, placebo-controlled trial. Am J
taken with extra folate, B6, and B12. Psychiatry 1990 May;147(5):591-5.
di Padova C, S-adenosylmethionine in the treatment of
Other treatments for depression, such as 5-HTP osteoarthritis. Review of the clinical studies. Am J Med 1987 Nov
and St. John’s wort, are less expensive, as is 20;83(5A):60-5.
Vetter G, Double-blind comparative clinical trial with S-
glucosamine sulfate for arthritis. However, some adenosylmethionine and indomethacin in the treatment of
people respond better to different treatments, so osteoarthritis. Am J Med 1987 Nov 20;83(5A):78-80.
if these don’t work for you, you should consider Chawla RK, et al., Biochemistry and pharmacology of S-adenosyl-
L-methionine and rationale for its use in liver disease. Drugs
SAMe as an alternative. 1990;40 Suppl 3:98-110.
Jacobsen S, et al., Oral S-adenosylmethionine in primary
For liver disease, such as cirrhosis, hepatitis, or fibromyalgia. Double-blind clinical evaluation. Scand J Rheumatol
alcohol induced liver damage, SAMe works with 1991;20(4):294-302.

silymarin and L-glutamine. L-glutamine is pre- Maitake Mushroom


Nanba H, Activity of maitake D-fraction to inhibit carcinogenesis
cursor of the antioxidant glutathione. and metastasis. Ann N Y Acad Sci 1995 Sep 30;768:243-5.
******************************
3
In the Health News
•In an animal study, feeding a diet high in fat and sugar, simulating the American diet, induced
hypertension. Within 18 months, the animals in the fat-sugar group became hypertensive on
this diet, compared to the control group on a low fat, complex carboyhdrate diet. The test diet
leads to increased levels of oxygen free radicals, inactivating nitric oxide, and leading to
restricted blood flow. Interestingly, after two years, reverting to the low-fat, complex carbohy-
drate diet reversed the hypertension, meaning it is never too late to improve your diet.
• A full 80 percent of elderly patients on blood pressure medication can
safely come off their drugs if they follow a lifestyle change with diet Dr. Janson's Healthy Living©
change (low salt) and weight loss. (Espeland MA, Arch Fam Med 1999 May-
Published by
Jun;8(3):228-36) The extent of the weight loss and salt restriction were
Vitality Now! ®
directly proportional to the success in staying off medication, and the PO Box 384
combination was better than individual changes. Add fruits, veg- Greenville, NH 03048
etables, and whole grains to your diet, exercise regularly, and do some Subscriptions:
yoga for the best chance to be successful. 888-922-4848 $29/year

Diet and Disease Information herein is not


medical advice or direction. All
• I reported in the last issue that whole grains reduce the risk of type II material in this newsletter is pro-
diabetes, and the same authors now report that whole grains also vided for information only. Its
significantly reduce the risk of stroke (Liu S, et al., JAMA 2000;284:1534- contents should not be used to
provide medical advice on indi-
1540). The risk was lowered by 30 to 40 percent in the group with the vidual problems. Consult a health
highest intake of whole grains compared to those with the lowest. This care professional for medical or
information is in accord with most of the data collected over the past health advice.
40 years. Refined grains (mainly white flour), however, are still as Copyright:
risky as ever. Michael Janson, M.D.

An Autumn Meal
Nothing quite matches a hearty soup in November, and a pressure cooker or crock pot makes it easy
(the pressure cooker also makes it quick). I put in two kinds of soaked beans (pinto and black-eyed
peas are favorites), plus lots of onions, garlic, celery, carrots, herbs (thyme, rosemary, and cayenne,
for examples), and a green vegetable–Swiss chard goes well in soup.
When soaking the beans, after 6 to 8 hours discard the soaking water to reduce any intestinal gas
that beans may cause in some people. A serving of this soup with some whole grain toast makes a
complete meal, is hearty and delicious. Make enough for leftovers– you won’t have to cook every day.
*************************
If you have specific health ques- Dr. Janson's Healthy Living©
tions that might be of general in- VITALITY Now!®
BULK RATE
US POSTAGE PAID
terest, write to me or submit them PO Box 384 BOSTON, MA
through the Ask Dr J page on my Greenville, NH 03048 PERMITNO.

website: www.drjanson.com. Come


visit for more health updates.
Dr. Janson’s New Vitamin Revo-
lution is now available for you or
as a Christmas gift at bookstores,
and health food stores, or order it
from QCI Nutritionals at 888-922-
4848. Give the gift of health.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 2 No. 11 December, 2000

Dear Friends,
On a recent radio show during the election campaigns, the cost of
health care came up, and one Medicare recipient was complaining
about her annual $6,000 bill for medications. That’s right, over
$500 every month. She was lamenting the situation saying some-
thing like “I have heart disease, and high blood pressure. I’ve had
open heart surgery, and I am diabetic. I’m tired; and I have
arthritis–doesn’t everybody?”
Michael Janson, M.D.
Editor, Healthy Living
It is no wonder that costs of medical care are so high; it is taken for
granted that as people age they develop degenerative diseases,
In This Issue leading to extensive use of the medical care system; and it is
Lifestyle and Medical Care ............. 1 getting to the breaking point.
Inflammation and the Heart ........... 1 I can tell you with some confidence that it is not necessary to get
Protection Against Inflammation .. 2 increasingly sick as you age, if you take proper care of yourself.
Supplements for Inflammation ...... 2 The reason people do get sick is that they have little conception of
Lycopene and Lung Cancer ........... 2 how to follow healthy lifestyles.
FDA Errs on Cholestin .................... 3 To paint some analogies, if you constantly slam down the gas
References ......................................... 3 pedal in your car, jam on the brakes, use the wrong fuel and the
In The Health News ........................ 4 wrong oil, and you don’t change the air filter, or the spark plugs,
Tasty Tofu Recipe ............................ 4 or maintain proper air pressure in the tires, would you wonder
why your car maintenance costs are so high?
Well, this is exactly the way most people take care of their bodies. They jolt themselves awake with
caffeine, calm down with alcohol, eat junk that is high in sugar and white flour, consume the wrong
oils (hydrogenated oils and too much animal fat), drink tap water if they drink enough at all, and don’t
exercise (akin to tuning up with new spark plugs). Is it any wonder that 3/4 of Americans are above
their ideal weight, and 1/3 are obese. With this lifestyle, yes, everybody will have the problems of that
Medicare patient, even though she was only 67 years old.
These problems are not genetic! The claim that they are is simply an excuse to avoid the responsibility
for our own health. Most of the time, genetic tendencies are manifest only when lifestyle choices
enhance their expression. What influences the genes to express themselves or not are health choices.
When people move to the United States, their genes don’t change, but their illnesses do, as soon as they
change their diet and exercise patterns to mimic the diet known as SAD (Standard American Diet).
You have the power to change your health, and you do not have to anticipate being dependent on drugs
for heart disease, arthritis, diabetes, high blood pressure and other conditions, all of which are strongly
influenced by what you eat, how much you exercise, and whether you are able to relax and focus on
your spiritual center. You are in charge of your health, and by taking that responsibility, you can
reduce the cost of health care for yourself, and for everyone else. The government cannot afford
current levels of disease care, and it doesn’t provide health. Health is something you give yourself.
1
Inflammation and Heart Disease benefits of cholesterol-lowering “statin” drugs.
Niacin (vitamin B3) is also of value, not only
One of the common denominators in the risk of
because it lowers cholesterol, but because it fa-
developing coronary artery disease appears to be
vorably affects other risk factors, for example,
chronic inflammation from a variety of causes. I
lowering serum fibrinogen to reduce excessive
have previously reported on the cardiac risk indi-
clotting. (See page 3, on red-rice-yeast.)
cator called CRP, or C-Reactive Protein. This is
only one general indicator of inflammation, but Supplements Against Inflammation
its presence in high amounts is more closely A number of dietary supplements play a role in
associated with heart disease than cholesterol. battling infection and reducing inflammation, in
Other information is coming out about specific addition to niacin and essential fatty acids. Vita-
associations of chronic infections, such as gum min C helps reduce inflammation and enhance
disease (periodontal infection); Chlamydia immunity, and it is particularly valuable against
pneumoniae; Herpes simplex virus; cytomega- viruses if taken in high doses. I recommend 4000
lovirus (CMV); and Helicobacter pylori(associated to 6000 mg daily for viral susceptibility, as that
with stomach ulcers), with arterial disease. amount maintains white blood cell levels when
they would otherwise drop during an infection. It
The common denominator may be the high levels
also increases production of interferon , a natural
of CRP. This protein may not be just a marker for
antiviral substance.
arterial disease, but it now appears to directly
damage the lining of the arteries. High white Vitamin E, 800 IU daily, has been shown to
blood counts, another sign of infection, are also enhance immunity in the elderly. Zinc is an
associated with increased mortality from heart essential mineral for proper immune function,
attacks, and with less response to the clot-busting supporting both antibody production and white
medications. blood cell activity.
Protection from Inflammation A number of herbs reduce inflammation, includ-
ing ginger, curcumin (from turmeric), nettle, fe-
With all this information, what can you do to verfew, Siberian and American ginseng, and the
protect yourself from infection and inflamma- pineapple enzyme, bromelain.
tion. Most of the time, low resistance is related to
poor diet, high stress, lack of sleep, and inad- The herbs that help immunity are echinacea,
equate nutrition, including dietary supplements. astragalus, beta 1,3 glucan, maitake mushroom,
My regular dietary guidelines, with low sugar, and a number of others.
high intake of fresh vegetables and fruits, whole You can also protect yourself from viruses and
grains, beans, and elimination of hydrogenated bacteria with supplements of transfer factor, the
fats, are the first line of defense. colostrum derivative that I have written about in
Fat intake has an interesting relationship to previous newsletters.
heart disease in this regard. High animal fat Heart and vascular diseases result from complex
appears to lead to more inflammation. It contains combinations of risk factors, almost all of them
high levels of arachidonic acid, a fatty acid that strongly controlled by our own habits and ac-
increases prostaglandin E2 (PGE2), associated tions. You don’t have to be an unwitting victim, as
with inflammation, platelet aggregation, and long as you realize that you are in charge.
spasm of blood vessels. Hydrogenated oils inter- ******************************
fere with the other prostaglandins that might
counteract the PGE2. Lycopene and Lung Cancer
You can reduce these effects by avoiding animal The large Nurses’ Health Study and the Physi-
fat and taking supplements of gamma-linolenic cians’ Health Study provide further evidence of
acid (GLA) and omega-3 oils such as flax seeds the value of diets high in fruits and vegetables.
and fish oil (EPA and DHA). The researchers Lycopene, the carotenoid concentrated in toma-
suggest that cholesterol is pro-inflammatory, toes, protects both smokers and non-smokers from
which is one reason they give for the apparent lung cancer, while other carotenoids, such as
2
alpha-carotene and lutein seem to be protective The lead author of the article on Cholestin points
only in non-smokers. This relationship might be out in a letter to the editor that dietary supple-
related to the other vitamins and phytochemicals ments are not unpurified drugs–they are natural
found in abundance in the same foods that are substances. Synthesis of drugs by crystallization
the sources of carotenoids, but there does seem to and purification of plant sources makes the re-
be a protective effect from many nutrients, in- sulting medical treatment more expensive, more
cluding supplements. Some other beneficial risky, and less accessible, and if natural dietary
phytochemicals: indole-3 carbinol, phenethyl- supplements were available instead, public health
isothiocyanate, ellagic acid, and capsaicin. would be more affordable and safer.
A study on lung cancer patients who took large As is common with natural products, Cholestin
doses of antioxidants showed that they survived contains a variety of compounds related to
far better than expected. In fact, although the monacolin K, all of which may have an effect on
kind of lung cancer studied usually has a 99 cholesterol levels. It also appears to be quite safe.
percent mortality after one year, 40 percent of Unfortunately, after a victory of the manufac-
these patients lived almost three years, and some turer over the FDA in District Court, the Appeals
even longer. Court ruled that the FDA could regulate Cholestin
Other dietary supplements that protect against (this court often sides with FDA). This threatens
cancer or help support the treatment include to deprive you of easy access to this beneficial
vitamin C, folic acid, coenzyme Q10, vitamin E, supplement for heart health.
calcium D-glucarate, and beta 1,3 glucan. The ******************************
same transfer factor mentioned above also im-
proves lung and prostate cancer survival, likely
References:
because of its immune enhancing properties.
Inflammation and The Heart
****************************** Ridker PM, Report at meeting of Amer Coll for Advancement in
Medicine, Dallas, TX, May 2000.
FDA, Red-Yeast-Rice, and Cholesterol Ridker PM,C-reactive protein and other markers of inflammation
in the prediction of cardiovascular disease in women. N Engl J
Recently the FDA ruled that a natural substance Med 2000 Mar 23;342(12):836-43.
found in red-yeast-rice (Cholestin) could not be Siscovick DS, et al., Chlamydia pneumoniae, herpes simplex virus
type 1, and cytomegalovirus and...heart disease death....
marketed as a cholesterol-lowering agent. It turns Circulation 2000 Nov 7;102(19):2335-40
out that this food source supplement contains a Barron HV, et al., Association between white blood cell count,
epicardial blood flow, myocardial perfusion, and clinical
naturally occuring component (monacolin K) that outcomes ...Circulation 2000 Nov 7;102(19):2329-34.
the FDA has already allowed to go on the market Currier NL, Miller SC Natural killer cells from aging mice treated
as a patented drug called Mevacor (lovastatin). with extracts from echinacea ... are ...rejuvenated. Exp Gerontol
2000 Aug;35(5):627-39.
The statin drugs do lower cholesterol, but the Chambers JC, et al., Improved vascular endothelial function after
oral B vitamins... Circulation 2000 Nov 14;102(20):2479-83.
reason drug companies spend so much money to Lycopene and Cancer
market synthetic or modified substances is that Michaud DS, et al., Intake of specific carotenoids and risk of lung
they cannot patent natural substances. When it cancer in 2 prospective US cohorts. Am J Clin Nutr 2000
Oct;72(4):990-7.
was discovered that the statin-like molecule in Kim YI, Folate and cancer prevention: a new medical application
red-yeast-rice occurred naturally, the patent on of folate beyond hyperhomocysteinemia and neural tube defects.
Nutr Rev 1999 Oct;57(10):314-21.
Mevacor should have been withdrawn. Jaakkola K, et al., Treatment with antioxidant and other nutrients
Instead, the FDA ruled that the red-yeast-rice in combination with chemotherapy and irradiation in patients
with small-cell lung cancer. Anticancer Research May-Jun 1992
should be withdrawn, even though it is a natural Pilotti V, et al., Transfer factor as an adjuvant to non-small cell
substance and falls under the protection of the lung cancer (NSCLC) therapy. Biotherapy 1996;9(1-3):117-21.
FDA and Red-yeast-rice
Dietary Supplement Health and Education Act.
Heber D, et al., Cholesterol-lowering effects of a proprietary
Of course, the FDA can remove any substance Chinese red-yeast-rice dietary supplement. Am J Clin Nutr 1999
Feb;69(2):231-6.
that poses a health risk from the market , natural David Heber, Dietary supplement or drug? The case for Cholestin
or otherwise, but their actions on this product Am J Clin Nutr 1999 Jul;70(1):106-8.
clearly shows their bias against dietary supple- SoRelle R Appeals Court says Food and Drug Administration can
regulate Cholestin.Circulation 2000 Aug 15;102(7):E9012-3
ments and their favorable treatment of drugs.
3
In the Health News
•“Some of what we have been calling ‘normal aging’ may in fact be due to past exposures to
chemicals or other agents that can affect the central nervous system,” says one researcher after
examining the effects of lead exposure on mental decline with age. (Schwartz BS, et al., Neurology 2000
Oct 24;55(8):1144-50.) Exposure to many toxins may be associated with various chronic degenera-
tive diseases, and it is important to protect yourself by drinking clean water and breathing clean
air as often as possible. (I use a MultiPure solid-carbon block water filter for all drinking and
cooking–it removes lead, other heavy metals, pesticides, chemical
solvents, and more.) I also recommend intravenous chelation therapy Dr. Janson's Healthy Living™
for heavy metal exposure, and for all industrial lead workers.
Published by
Diet and Disease
Vitality Now! ®
• A new report from the American Heart Association says that soy PO Box 384
products, such as tofu, can lower cholesterol and provide protection Greenville, NH 03048
from heart disease (Circulation 2000 Nov 14;102(20):2555-9). Examining 38 Subscriptions:
888-922-4848 $29/year
studies led to the conclusion that substituting soy for meat and other
animal protein was beneficial by lowering LDL-cholesterol and trig- Information herein is not
lycerides, and raising levels of the good HDL-cholesterol. Critics of soy medical advice or direction. All
material in this newsletter is pro-
in the diet usually harp on the use of texturized vegetable protein vided for information only. Its
(TVP), and I agree that this highly processed product is not a good contents should not be used to
source of nutrition. But the literature is clear that soy from tofu is a provide medical advice on indi-
vidual problems. Consult a health
benefit for both cancer and heart disease. Other soyfoods, such as care professional for medical or
tempeh and soymilk contain the same beneficial isoflavones, genistein health advice.
and daidzein. The recommendation is 25 to 50 grams of soy protein
Copyright, 2000:
per day. (See the tofu recipe below.) Michael Janson, M.D.

Tasty Tofu–Believe it or not!


Tofu can be very healthful. Many people say that they don’t like tofu but say they like fried rice–
not realizing that it usually contains slivers of tofu. I like to dice tofu into 1/2 inch cubes, then saute
some onions, garlic, ginger, and a touch of cayenne in a small amount of olive oil. When sizzling,
add the tofu and saute for one or two minutes, then add a mix of some cut up broccoli, spinach,
cabbage, or chard. A touch of soy sauce (careful of its high salt content) or a bit of balsamic vinegar
brightens it up. Mix in some cooked brown rice, and stir in for one or two minutes. Turn off the flame,
and add a garnish of cut up scallions, cilantro, and a few drops of toasted sesame oil. This is a good
way to get healthy while indulging in a tasty pleasure at the same time.
*************************
If you have specific health ques- Dr. Janson's Healthy Living© BULK RATE
VITALITY Now!®
tions that might be of general in- US POSTAGE PAID
PO Box 384 BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Dr. Janson’s New Vitamin Revo-
lution is now available for you or
as a Christmas gift at bookstores,
and health food stores, or order it
from QCI Nutritionals at 888-922-
4848. Give the gift of health.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 1 January, 2001

Dear Friends,
I am glad I waited until after the holidays to report to you about
the relationship of large meals to heart attacks! Recent reports
confirm what many have known for a long time–large meals
trigger heart attacks. In fact, people who eat a large meal are four
times more likely to have a heart attack in the next two hours (and
within the first hour, the risk is increased 10-fold).
The researchers did not take into account whether a large meal of
Michael Janson, M.D.
Editor, Healthy Living
vegetables, brown rice, and tofu, with some garlic and onions
would have the same effect, but no matter what you choose to eat
In This Issue it is best not to overdo it. Even healthy foods, in large amounts,are
Too Much Food and Medicine ...... 1 stressful on your arteries and digestion.
Chromium and Diabetes ................. 2 Now that the holidays are over, it is time to take stock of your
Cholesterol: New Risks ................... 2 health habits if you want to decrease your risks of developing
Lifestyle and Pets for Depression .. 2 chronic degenerative diseases. Modifying those health habits is
Light and Melatonin ....................... 3 also the best way to make yourself feel good, look good, and have
Organic Standards ........................... 3 more energy, and help yourself both physically and mentally.
References ......................................... 3 Too Many Drugs
In The Health News ........................ 4
On another note, while drug therapies are often necessary and
sometimes lifesaving, we put far too much faith in their safety and
Bean Chili for Winter ...................... 4
effectiveness. Depending on the FDA to protect us from the risks
is unreliable, and medicines cause many side effects and deaths. Often, they are pulled from the
market after patients (guinea pigs?) have unexpected side effects.
For example, calcium channel blockers are commonly used to treat hypertension. They do lower blood
pressure, but do not reduce the risk of heart attacks and heart failure compared to other medications
that are less expensive and more effective.
Diuretics, beta-blockers, and ACE inhibitors help with both the blood pressure and heart disease, but
it is even better to try non-drug therapies. Diet and weight loss can help many people avoid drugs. Add
stress management and dietary supplements, such as vitamin C, magnesium, coenzyme Q10, garlic,
and hawthorn berry, and you may be able to avoid drugs and the risk of drug side effects.
The side effects of drugs, even when taken correctly, cause over 100,000 deaths annually, and if you
add the dangers of errors in prescribing and administering drugs, it is easy to see how important it is
to find alternatives whenever possible. Even with serious diseases, it is not always necessary to take
drugs, yet many physicians do not look for the non-drug treatments that are available. Antibiotics are
also greatly overused for conditions that don’t warrant them. Increasing public demand has led to
greater awareness in the medical community of alternatives–keep up the good work. Taking charge
of your lifestyle choices is the real way to manage your health and avoid the need for medical care.
1
Chromium and Diabetes in heart muscles this could lead to increased pain
on exertion (angina).
A new study confirms the value of chromium in
managing diabetes (adult onset, now more prop- In this study, patients with high cholesterol had
erly called Type II diabetes, as it is now common an 18 percent lower oxygen level in the tissues
at earlier ages due to overweight and poor diet). than patients with low cholesterol.
Earlier studies reported that up to 90 percent of Treatments that lower cholesterol include diet
diabetics could get off medication with chromium and some drugs, but there are alternatives to the
supplements, if they took 1000 mcg of chromium drugs that are much safer. For example, a form of
daily. Chromium enhances insulin sensitivity. vitamin B3 called inositol hexaniacinate lowers
This report confirms the value of chromium in an cholesterol, but does not cause the flush that is
elderly population, using only 400 mcg daily. typical of plain niacin, and it does not affect the
liver, which can occasionally happen with high
Of course, chromium is only a part of the solution
doses of other niacin forms (niacinamide does not
to diabetes. A high fiber diet, weight loss, and
cause a flush either, but it does not lower choles-
regular exercise are extremely effective lifestyle
terol).
changes that help control diabetes. James Ander-
son, MD, at the University of Kentucky, has Other supplements that help include garlic, chro-
shown that diabetics do better following such a mium, vitamins C and E, gugulipids (an Indian
diet and exercise program. herb), and the red-yeast rice that I wrote about in
the last issue. Antioxidants also help because
In addition, other supplements help both to con-
oxidized cholesterol is the most dangerous form.
trol sugar levels and prevent the complications of
diabetes, related to circulatory disorders, visual A healthy diet plays the greatest and most com-
problems, and neurological symptoms. prehensive role in protecting you from heart
Bioflavonoids, alpha-lipoic acid, coenzyme Q10, disease. As you know by now, my diet guidelines
bilberry, proanthocyanidins, magnesium, include lots of fresh vegetables and fruits, whole
gamma-linolenic acid, vitamins C and E, B com- grains, legumes, nuts, seeds, and small amounts
plex, and others are all beneficial for diabetics. of fish and organic eggs and low-fat yogurt. Medi-
cal literature consistently supports this diet as
******************************
the most healthful for most people, including
Cholesterol Risks most diabetics.
Recent research suggests that cholesterol is not However, I do recognize that some diabetics and
only a problem when it builds up as part of the insulin resistant people might need modification
plaque inside the arteries. High blood cholesterol of this diet until they get their situation under
levels may impede oxygen delivery to all body control. Health practices that reduce insulin re-
tissues, and impair their function. sistance are chromium, exercise and weight loss.
The cholesterol that you eat from animal prod- ******************************
ucts should be limited, especially from flesh foods,
Lifestyle and Pets for Depression
(I do recommend some organic eggs in the diet).
However, the cholesterol that you produce in the Although I write often about the benefits of good
liver is a greater contributor to blood cholesterol nutrition and dietary supplements in the treat-
levels than diet. You produce more cholesterol ment of depression, non-nutritional influences
when you are under oxidative stress and free can also make a big difference.
radical exposure, which may be why antioxidants For example, having a pet may provide relief
can lower cholesterol levels. from depression. Pets offer unconditional affec-
Although cholesterol is a component of all cell tion, while the responsibility of caring for a pet,
membranes, when too much builds up in red can give a sense of purpose and joy in life. Pets
blood cell membranes, it blocks the transport of provide physical contact and emotional comfort,
oxygen, which is carried by the hemoglobin in the which are frequently lacking in the lives of people
red cells. This could starve tissues of oxygen, and experiencing depression. Dogs or cats can also be
2
wonderful companions, and thus reduce feelings Organic Standards
of loneliness that often accompany depression.
The USDA, always more friendly to the conven-
If you have to go out to walk a dog every day, you tional food industry, has produced their own ver-
will get more physical activity yourself, and sus- sion of national organic food standards. Labels
tained exercise can produce endorphins, brain should appear next summer, but some questions
chemicals that give a mild sense of euphoria (the still remain about these standards.
so-called “runner’s high,” though the exercise
After public outcry, they eliminated irradiated
does not have to be running).
foods, genetically modified foods, and those fertil-
Aerobic exercise (the level that you can do with- ized with sewage sludge, but many in the natural
out getting short of breath but works up a sweat) products industry worry that they will not be as
is enough to release endorphins, if you keep it up strict as current standards. We will have to wait
long enough. This is usually 30 to 40 minutes, but to see how this influences the supply and purity of
every individual is different, and you have to find organic foods.
the level at which it happens for you.
Industrial food producers want to claim that “or-
Light and Depression ganic” is just a marketing gimmick, and they
Having a dog that requires outdoor activity or want the public “informed” that organic foods are
getting outdoors for exercise may provide further not better than conventional foods. They’re wrong.
relief because of increased light exposure. The Organic foods are better for your health and the
low level of natural light in winter is one cause of environment. Pesticides are not healthy.
a form of depression called Seasonal Affective ******************************
Disorder (SAD).
References:
Light decreases the daytime production of mela- Food and Medicines
tonin, a hormone produced by the pituitary gland Heart Attacks Jump After Large Meal, (American Heart
that influences the body clock. Exposure to pow- Association Meeting), Kerr M, Reuters Health, November, 2000.
He J, Whelton PK, Selection of initial antihypertensive drug
erful light sources early in the morning (the therapy. Lancet 2000 Dec 9, 356(9246):1942-3.
timing is important) will suppress melatonin pro- Pahor M, et al., Health outcomes associated with calcium
duction at the right time, and can help reset the antagonists compared with other first-line antihypertensive
therapies: a meta-analysis of randomised controlled trials. Lancet
body clock and reduce depression. 2000 Dec 9, 356(9246):1949-54.
Blood Pressure Lowering Treatment Trialists’ Collaboration,
Special “light boxes” (small collections of fluores- Effects of ACE inhibitors, calcium antagonists, and other blood-
cent bulbs) can provide adequate light when it is pressure-lowering drugs: results of prospectively designed
overviews of randomised trials.Lancet 2000 Dec 9, 356(9246):1955-64
needed. Light boxes are available from a variety Antibiotics often prescribed inappropriately for bronchitis in
of sources at a range of prices. You don’t have to emergency room. Research Forum of the American College of
Emergency Physicians, Reuters Health October 27, 2000.
spend a fortune to find one that works for you. Chromium and Diabetes
Melatonin supplements at bedtime can also help Rabinovitz H, Presented at Gerontological Society of America
(well, I suppose I could not get away from supple- meeting, Reuters Health, Nov 20, 2000.
Anderson RA, et al., Elevated intakes of supplemental chromium
ments altogether). Doses are usually in the range improve glucose and insulin variables in individuals with type 2
of 1 to 3 mg of melatonin, but some people respond diabetes. Diabetes 1997 Nov;46(11):1786-91.
Cholesterol and Oxygen Transport
to more or less. These doses usually help sleep as
Buchwald H, et al., Plasma cholesterol: an influencing factor in
well as helping depression. One study used as red blood cell oxygen release and cellular oxygen availability. J Am
much as 10 mg of melatonin to achieve results, Coll Surg 2000 Nov;191(5):490-7.
Kummerow FA, et al., The relationship of oxidized lipids to
and after a time they were able to reduce the dose coronary artery stenosis. Atherosclerosis 2000 Mar;149(1):181-90.
and maintain the benefits. Lifestyle and Pets for Depression
You can take a sublingual melatonin dissolved in Jennings LB, Potential benefits of pet ownership in health
promotion. J Holist Nurs 1997 Dec;15(4):358-72.
the mouth if you have trouble falling asleep. You Friedmann E, Thomas SA, Pet ownership, social support, and
can take a timed release tablet if your habit is to one-year survival after acute myocardial infarction.... Am J Cardiol
1995 Dec 15;76(17):1213-7.
fall asleep easily but wake up in the middle of the Organic Standards
night and find yourself unable to go back to sleep. Glickman Announces National Standards for Organic Foods
USDA News Release No. 0425.00, Dec 20, 2000
******************************
3
In the Health News
•We know that saw palmetto berry extract helps benign prostate enlargement, but now there is
evidence from the laboratory that saw palmetto also helps prevent and treat prostate cancer
(American Society for Cell Biology meeting, Reuters Health, Dec 2000). Saw palmetto decreased growth of
cancer cells in culture. It killed other cancer cells, but it was five times more potent against
prostate cancer cells. The researchers noted that because it inhibited the inflammatory sub-
stance known as COX-2, which is high in prostate cancer cells, long-term usage of saw palmetto
could help to prevent prostate cancer as well as treat it. The usual dose
of saw palmetto is 160 mg of standardized extract, 2 to 3 times a day. Dr. Janson's Healthy Living™
• While mentioning organic standards, we now have even further
Published by
evidence that pesticides are detrimental to human health (as well as
Vitality Now! ®
that of the environment). Household pesticides are increasingly im- PO Box 384
plicated in cancer, especially childhood cancers. A study at USC Greenville, NH 03048
(Cancer 2000;89:2315-2321) showed that household pesticide use before Subscriptions:
and during pregnancy, or while nursing, significantly increased the 888-922-4848 $29/year
risk of non-Hodgkins lymphoma. Choose organic foods to further Information herein is not
reduce pesticide exposure. medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
• Factory farming of animals increases the risk of “mad-cow disease” or contents should not be used to
provide medical advice on indi-
BSE (bovine spongiform encephalopathy). This is another reason not vidual problems. Consult a health
to eat beef–the scientists claim that our testing is not accurate enough care professional for medical or
to detect this disease in order to protect the consumer, and they health advice.
endorse organic farming. Even disposal of infected animals could add Copyright, 2001:
to the environmental contamination. (Reuters Medical News, Dec, 2000) Michael Janson, M.D.

Bean Chili for Winter


A hearty bean chili is just what you need to keep you warm and well nourished in the winter. I cook
organic pinto beans in a pressure cooker to save time–about 20 to 25 minutes at pressure, and then
I let it cool (or you can buy organic ones in a jar). Add these to sauteed garlic, onions, and mushrooms
in olive oil (or dry in a non-stick pan), and add tomato sauce, chili powder to taste, oregano, cumin,
and minced spinach. Add chopped cilantro at the very end to maintain its pungent flavor. I put this
in an organic whole wheat or corn tortilla with some lettuce, fresh tomato, and avocado, and I serve
it with some steamed broccoli or a salad. You can use another variety of bean, such as kidney beans,
black beans, navy beans, or aduki beans.
*************************
If you have specific health ques- Dr. Janson's Healthy Living™ BULK RATE
VITALITY Now!®
tions that might be of general in- US POSTAGE PAID
PO Box 384 BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order it from QCI
Nutritionals at 888-922-4848.
Give them as healthy gifts.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 2 February, 2001

Dear Friends,
I have been recommending dietary supplements to my patients
and readers for 25 years, although it was only after I finished
medical school in 1970 that I began recognize their great value.
I recommend them partly for protection from toxic environmental
exposures: those that occur naturally, those that are added to
food, water, and air, and those we inflict on ourselves.
Michael Janson, M.D. Many toxic chemicals and elements such as lead, aluminum, and
Editor, Healthy Living cadmium occur naturally (aluminum is the most abundant metal
In This Issue in the earth’s crust). Some are added to the environment through
human activities, including automobile exhaust, factory wastes,
Environmental Protection .............. 1
burning of fossil fuels, farming with pesticides, fungicides, and
Smoking and Colon Cancer ........... 2 weedicides, and the use of chemicals in the home to control pests.
Bladder Cancer and Chemicals ..... 2
Some toxins are inflicted on us for supposed health benefits such
Air Travel and Leukemia ................ 2
as chlorine to disinfect water, and fluoride, purportedly to help
Protection You Can Choose ........... 2 prevent tooth decay, although it is not clear that it does. Other
Supplements for Detoxification ..... 3 toxins are self inflicted, and the most damaging of these are
References ......................................... 3 tobacco smoke, excessive alcohol, charcoal broiled fats, household
In The Health News ........................ 4 chemicals, and some cosmetics, such as hair dyes.
Ionizing radiation exposure is more subtle: it comes from cosmic
Cauliflower-Corn Chowder ........... 4
rays that affect people who spend a lot of time flying, such as pilots
and flight attendants, but also affects radiation workers, people who live in the vicinity of nuclear
power plants, and researchers who use detectors on their lab coats to see how much they have been
exposed to, and are comfortable if they fall within the “acceptable” limits.
Environmental Protection
With all of these potential causes of disease, it is important that you provide your own environmental
protection, as the Environmental Protection Agency is unlikely to do as much for you as you can do
for yourself. In fact, the government agency is far too concerned with balancing the risks of
environmental exposures with the economic impact of controlling those exposures. The economic
impact means that the companies who create the risks “need protection” from economic hardship, often
at the expense of the health of the people exposed to the chemicals they produce.
It is not enough to weigh the risks for the people exposed to the toxins, as they are the ones who will
have to bear the damaging health effects, the heartache, and the death that are the devastating
impact of the chronic diseases related to these exposures. Chronic degenerative diseases, cancer,
autoimmune diseases, hormonal imbalances, brain degeneration, and heart disease are among the
ways these toxins can be damaging to your health. Lifestyle choices including chemical avoidance,
exercise, a healthy diet, and a variety of dietary supplements will help you minimize these risks.
1
Environment and Cancer from excretion of the chemicals or their byproducts
in the urine. Certain urinary tract infections also
Here is a look at some of the recently-described
increase the risk of these cancers.
dangers posed by various environmental expo-
sures. Add these to the numerous chemicals we Reducing exposure means cleaning up your per-
face everyday, and you will want to give yourself sonal and work environment, modifying your
the greatest possible protection. diet, avoiding unnecessary chemicals, and stay-
ing away from contaminated industrial areas.
Smoking and Colon Cancer
Drinking clean water without industrial chemi-
While most people are familiar with the increased cals also helps (more on this later).
risk of lung cancer and heart disease from smok-
Air Travel and Leukemia
ing, and mouth cancer from cigars and chewing
tobacco, smoking also is associated with an in- Cosmic rays include naturally occurring radioac-
creased risk of other cancers. And not only the tive particles from space. The intensity of their
risk of getting the cancers, but more significantly, ionizing radiation lessens as they pass through
the risk of dying from those cancers. the atmosphere to the surface of the earth.
The Cancer Prevention Study II started in 1982 Flying at high altitude increases the exposure to
and examined almost 800,000 men and women cosmic rays, because the atmospheric filtration is
over the next 14 years. Smoking was shown to lost, and for people such as pilots, other airline
increase the risk of dying from colorectal cancer crew members, and flight attendants the risk of
from 30 to 40 percent. Those who smoked the radiation associated illness is increased. A new
longest and the most had the greatest risk. Even study suggests that the rate of leukemia is higher
in men who smoked only cigars or pipes for 20 in people with repeated exposure–many hours of
years, the risk was 30 percent greater. flying–even though the risk is still small.
The good news is that for those who give up (Long-haul flying–more than six hours–also in-
smoking, the risk of dying from colorectal cancer creases the risk of deep vein thrombosis from
declines directly with the length of time since prolonged inactivity in airline seats. On long
stopping. Once again this shows just how much flights, move around regularly and flex muscles.
control you have over your health. Take supplements of ginkgo biloba, vitamin E,
and GLA to reduce excessive blood clotting.)
In addition to stopping smoking, a diet high in
fresh fruits and vegetables helps reduce the risk Protection You Can Choose
of many cancers, including colon cancer. What can you do to minimize environmental
Bladder Cancer and Chemicals damage? You can’t totally eliminate chemical
In addition to lung cancer and colon cancer, exposures and other risks from your life, so you
smoking (and even second-hand smoke) is also must do the best you can to protect yourself.
related to an increased risk of bladder cancer. First, reduce exposure. Keep car engines and
However, bladder cancer (more common in men exhausts in top shape, and get away from cities as
than women) is also related to many other envi- often as possible to breathe cleaner air. Reduce
ronmental chemicals from industrial waste, occu- chemical use in the home, especially pesticides,
pational exposure, and personal contamination. solvents, cleaners, and artificial room scents.
Some of these chemicals include benzene-like Choose a diet high in fruits, vegetables, grains,
compounds, diesel exhaust, phenacetin in cer- and beans as the best source of the abundance of
tain over-the-counter pain relievers, chlorina- vitamins, minerals, flavonoids, antioxidants, and
tion byproducts in drinking water, arsenic, can- other phytochemicals. These are repeatedly
cer chemotherapy drugs, and some chemicals shown to offer the best protection against envi-
produced by cooking red meat called heterocyclic ronmental chemicals and other causes of degen-
amines (these are also related to increased risk of erative diseases.
colon cancer). Such a diet is also high in fiber, necessary to
It is most likely that urinary tract cancers result cleanse the bowel and remove toxins before they
2
can linger in contact with the lining cells of the powerful antioxidant. The usual dose is 250 to
intestinal tract and cause damage, including can- 500 mg of standardized extract twice a day.
cer. Fiber also improves bowel function, sugar Many toxins are removed by attachment to glu-
regulation, cholesterol, and weight control. curonic acid, but a bacterial enzyme in the gut,
Organic foods further lower your exposure to called beta-glucuronidase, can break this attach-
pesticides, weedicides, and herbicides. For a list of ment. Calcium D-glucarate blocks this enzyme
the most and least contaminated conventional and promotes the removal of toxins. It inhibits
foods, go to the website of the Environmental the development of cancer and reduces tumor
Working Group (www.ewg.org). growth. The usual dose is 500 mg for prevention,
Drink adequate pure water every day from a and 1000 mg to 2000 mg or more for treatment.
clean source. Typical tap water may contain heavy I designed an antioxidant combination supple-
metals, solvents, industrial chemical runoff , and ment called Pr-O2-Tect, containing ascorbyl
chlorine and harmful chlorine-hydrocarbon com- palmitate, glutathione, N-acetyl cysteine, and
binations, such as PCB’s. Even bottled water has methionine, all of which work together with other
some plastic residues, although it is probably far antioxidants to provide a further level of detoxi-
better than most tap water. fication and protection.
I recommend a solid carbon-block filter that pro- Multi Pure filters and Pr-O2-Tect are available
duces water free of pathogenic organisms, hydro- from QCI Nutritionals at 888-922-4848, or at
carbons, heavy metals, and other toxins. I use a their website–www.qcinutritionals.com.
MultiPure brand filter in my home, as this is far ******************************
better and more comprehensive in its purifica-
tion than those that fit on the tap or those that References:
you pour water through into a pitcher, and it is far Smoking and Cancer
less expensive and more convenient than bottled Chao A, et al., Cigarette smoking and colorectal cancer mortality...
cancer prevention study II. J Natl Cancer Inst 2000;92:1888- 1896.
water–only pennies per gallon. Bladder Cancer Causes
I use MultiPure-filtered water for soups, beans Shirai T, Etiology of bladder cancer. Semin Urol 1993 Aug;11(3):113-26.
Ostroff J, et al., Cigarette smoking patterns in patients after
and grains, herb teas, and vegetables, and all my treatment of bladder cancer. J Cancer Educ 2000 Summer;15(2):86-90.
drinking water, and even washing vegetables Cohen SM, et al., Epidemiology and etiology of premalignant and
malignant urothelial changes. Scand J Urol Nephrol Suppl
because it is so cheap. One of my friends who uses 2000;(205):105-15.
a MultiPure says that if you don’t have a filter, Sinha R, Rothman N, Role of well-done, grilled red meat,
heterocyclic amines (HCAs) in the etiology of human cancer.
then you are the filter! Cancer Lett 1999 Sep 1;143(2):189-94.
It is sometimes hard to remember to drink enough Health Risks from Flying
Gundestrup M, et al., Radiation-induced acute myeloid leukaemia
water (6 to 8 glasses a day). This is especially true and other cancers in commercial jet cockpit crew: a population-
as we get older and lose our sense of thirst. Exer- based cohort study. Lancet 1999 Dec 11;354(9195):2029-31.
cise, another support for detoxification, further Hundreds of airline passengers to UK, Australia develop DVT, Reuters
Health, January 10, 2001.
increases your need for water. Herb teas, soups, Supplements for Detoxification
and dilute fruit juices also count as fluid intake. Walaszek Z, et al., Metabolism, uptake, and excretion of a D-
glucaric acid salt and its potential use in cancer prevention.
Supplements for Detoxification Cancer Detect Prev 1997;21(2):178-90.
Feher J, et al., Oxidative stress in the liver and biliary tract diseases.
My first recommendation is to take vitamin C Scand J Gastroenterol Suppl 1998;228:38-46.
and vitamin E supplements–to reduce oxidative Lang I, Hepatoprotective and immunomodulatory effects of
antioxidant therapy. Acta Med Hung 1988;45(3-4):287-95.
and free radical damage. I suggest at least 3000 In The Health News
to 4000 mg of vitamin C and 400 to 800 IU of Schellenberg R, Treatment for the premenstrual syndrome with
vitamin E each day, and more if you have been agnus castus fruit extract: prospective, randomised, placebo
controlled study. BMJ 2001;322:134-137.
exposed to high levels of toxins. V.J. Stevens, et al., Long-Term Weight Loss and Changes in Blood
Pressure: Results of the Trials of Hypertension Prevention, Phase
For liver support, the bioflavonoid silymarin, II. Ann Intern Med 2001, Jan 2;134:1-11,72-74.
derived from milk thistle, blocks the entrance of Hiroyasu I, et al., Intake of Fish and Omega-3 Fatty Acids and Risk
of Stroke in Women. JAMA 2001;285:304-312.
toxins into liver cells, helps to remove them, and FDA Talk Paper, FDA announces advisory on methyl mercury in
helps regenerate liver cells. Silymarin is also a fish, T01-04 Print media: 202-205-4144 January 12, 2001.

3
In the Health News
•Women with PMS find that they can have at least 50 percent relief of symptoms by taking the
herb agnus castus,also called vitex or chasteberry. In a German study, published in the British
Medical Journal, standardized extract of the fruit was effective in relieving irritability, moodi-
ness and anger, headaches, and breast discomfort. The women in the study reported no
significant side effects from the botanical remedy. The study was done with 170 women, half of
whom received a placebo without significant relief of symptoms. For PMS, I also recommend
supplements of magnesium, gamma-linolenic acid, and vitamin B6.
• Weight loss helps reduce blood pressure in hypertensive patients. A Dr. Janson's Healthy Living™
mere 10-pound loss can reduce blood pressure significantly for 3
years, but only about 10-15 percent of people keep weight off for that Published by
long. Other supports for blood pressure control–vegetarian diets, Vitality Now! ®
PO Box 384
large amounts of fruits and vegetables, low salt, exercise, and supple- Greenville, NH 03048
ments of vitamins C & E, magnesium, coenzyme Q10, essential oils Subscriptions:
(GLA and EPA), hawthorn berry, and the amino acid taurine. 888-922-4848 $29/year
Diet and Disease Information herein is not
• The risk of stroke is reduced in women who eat fish 2 to 4 times a week, medical advice or direction. All
material in this newsletter is pro-
according to a study published in the Journal of the American vided for information only. Its
Medical Association. The data was derived from the Nurses’ Health contents should not be used to
Study on nearly 80,000 nurses. However, large fish (shark, swordfish, provide medical advice on indi-
king mackerel) are often contaminated with environmental toxins vidual problems. Consult a health
care professional for medical or
including methyl mercury, the subject of a recent FDA Advisory, so it health advice.
may be difficult to balance the benefit with the risk. Choose smaller
fish, such as sardines and salmon, or take fish oil capsules that have Copyright, 2001:
Michael Janson, M.D.
the protective omega-3 oils–EPA and DHA, without the toxins.

Cauliflower, Potato, and Corn Chowder


This is an easy-to-make recipe that will both warm and nourish you. It is high in fiber, the
cauliflower (in the cabbage family) is an excellent source of phytochemicals for protection against
cancer, and the onions and garlic protect against both cancer and heart disease. After cleaning, cut
eight medium potatoes and one head of cauliflower into one-inch pieces. Saute two onions and six
cloves of garlic in olive oil for a few minutes, add the veggies, and stir briefly. Add 3 quarts of water,
season with thyme, dill, and a small amount of soy sauce, and simmer until done. Add some chopped
parsley, and a packet of frozen organic corn near the end. Mash some of the potatoes and cauliflower
to make it creamy. Serve this soup with some whole grain toast and a salad for a complete meal.
*************************
Dr. Janson's Healthy Living™
If you have specific health ques- BULK RATE
VITALITY Now!®
tions that might be of general in- PO Box 384
US POSTAGE PAID
BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 3 March, 2001

Dear Friends,
While watching some recent television shows (yes, there are
occasional good ones if you are extremely selective), I have been
impressed with the advertising, which I normally simply block out
with the mute button. What impresses me is the juxtaposition of
the different ads. First we see ads for fast junk (no, I don’t call it
junk food because it is not really food) from McDonald’s, Dunkin’
Donuts, Pizza Hut, Burger King, Krispy Kreme, KFC, and others.
Michael Janson, M.D.
Editor, Healthy Living
Next are the ads for Maalox and Pepcid, Axid and headache pills.
So we see the ads for the cause of indigestion and headaches
In This Issue followed by the ads for the supposed remedies for these maladies.
TV Ads and Fast Junk ...................... 1 The next collection of ads are for the later results of these dietary
Is It an Allergy or a Cold? ............... 2 habits, namely laxatives for the constipation and antidiarrheal
Treating Sinusitis ............................. 2 drugs for the loose bowels.
More on Detoxification ................... 3 Of course, there are also plenty of ads touting the remedies for the
Diet and Brain function .................. 3 most serious result of poor dietary choices—obesity. It is impos-
Strategies for the Brain .................... 3 sible to choose your excessive calories from the above sources
References ......................................... 3 without eventually suffering the consequences in many ways. We
know that all the gimmick diets and exotic supplements for weight
In The Health News ........................ 4
loss are ineffective—and they do not promote health.
Steamed Veggie Simplicity ............. 4
What works is regular exercise (as opposed to sitting around
watching ads for high calorie and high-fat junk, while using the
remote to change the channels) and the constant selection of healthy diets from real foods that grow.
These foods are satisfying, filling, and relatively low in calories. They can also be relatively fast (what
is faster than a banana?) and they provide a wide variety of nutrients and phytochemicals that protect
and enhance your health, rather than anti-nutrients that initiate and promote diseases.
The most dangerous result of these ads is the indoctrination of children and teenagers into destructive
dietary habits. They learn the poorest habits at an early age and carry them into adulthood. They
never learn how to eat properly, but they do learn how to sit around watching TV. I was recently
cleaning out some areas of my basement, and I came across my high school yearbook. One of the most
striking features for me was to see how incredibly few students were overweight. No, we did not all eat
perfectly, but we did eat somewhat fresher, more wholesome foods, and we did not watch nearly so much
television. After school we played, rode bicycles, took hikes and spent a lot of time outdoors.
Damage at an Early Age
The results of this onslaught are seen every day. One recent book, Fast Food Nation, shows the parallel
between the rise of fast junk restaurants with the rise of obesity in America. A recent scientific study
shows an ominous trend—in teens 15 to 19 years old, 100 percent had arteriosclerotic damage to their
aortas, and 50 percent to their right coronary arteries. We have a lot of work to do.
1
Allergic Sinusitis versus Colds a bioflavonoid that reduces histamine release.
Quercetin does not block the action of histamine,
In this season, with Spring allergies approaching
but it stabilizes the cell membranes so they do not
and winter sinus infections still with us, some
release the histamine as readily. Antihistamine
people want to know the difference between the
drugs often have side effects, so it is better to try
two conditions and how to deal with them.
the natural remedies first.
Sinus problems, colds, and allergies often over-
Nettle extract (250 to 500 mg of standardized
lap, and the symptoms may be difficult to distin-
extract up to several times a day) has antiinflam-
guish. The sinus cavities in the bones surround-
matory properties, and it helps relieve allergic
ing the eyes and nose are lined with mucus-
sinusitis and hay fever. Supplements of proan-
producing cells. Air circulation in these cavities
thocyanidins (also called oligomeric procyani-
helps to warm the air as you breathe in. The sinus
dins–PAC and OPC are the common acronyms),
secretions normally drain into the nose through
derived from grape seed and pine bark, also help
small openings. A sinus problem (sinusitis) is
support normal immune function, and can help
simply inflammation of the sinuses from what-
relieve allergic symptoms.
ever cause—usually a cold or allergies.
Treating Viruses
A viral infection, such as a cold or flu, can cause
swelling that blocks the sinuses, leading to accu- For viral infections, also try the steam inhalation
mulation of secretions. Symptoms are conges- and high fluid intake. While the same 3,000 to
tion, runny nose, and difficulty breathing. This 6,000 mg dose of vitamin C is usually helpful (and
sometimes develops into a bacterial infection, but it maintains valuable high levels of vitamin C in
not always. A postnasal drip from the sinuses the white blood cells), it may be necessary to have
may lead to a chronic cough. Symptoms that intravenous treatments for the most benefit. (The
accompany a cold or flu are runny nose, fever, recent warnings about vitamin C causing arte-
chills, fatigue, sore throat, and coughing. rial thickening are based on unreliable data, and
the best information we have now is that high
Allergies can also lead to swelling of the sinus
dose vitamin C can prevent strokes and heart
openings. Exposure to allergens such as dust,
disease as well as cancer.)
molds, pollens, and sometimes foods can trigger
the same symptoms as sinusitis from other causes. Supplements of echinacea (250 to 300 mg of stan-
As with viral infections, there’s congestion, a dardized extract, twice a day) help to enhance
runny nose, and difficulty breathing, but not the immunity by stimulating white blood cell activ-
accompanying flu-like symptoms or fever. Chronic ity. Garlic (1,000 to 2,000 mg of deodorized garlic
allergies can lead to sinus polyps, which are non- is most convenient) has antibiotic and antiviral
malignant growths. effects. Standardized elderberry extract (1,000 to
2,000 mg daily) has antiviral properties and may
Whatever the cause, sinusitis can lead to head-
help shorten colds.
aches or facial pain, a sense of fullness around the
nose and eyes, and sinus discharge. If the sinusi- I also recommend “transfer factor”–immune sup-
tis is chronic, the pain may come and go. port substances derived from colostrum that help
control bacterial and viral infections (usually
Treating Allergic Sinusitis
200 to 400 mg three times a day). Ginger extract
With allergies, it is possible to reduce exposure to (200 to 400 mg) is an antiinflammatory, that may
allergens with environmental controls such as relieve symptoms.
air conditioning, an air filter (I use an AustinAir), For bacterial infections, with fever and sinus
or simply wearing a dust mask while gardening discharge, most of the above supplements are
or doing dusty chores or crafts. For some people, helpful, but it’s also important to take the appro-
avoiding milk helps reduce mucus production. priate antibiotic to keep the infection from spread-
It is important to stimulate sinus drainage by ing to the surrounding tissues, including the
inhaling steam and drinking plenty of fluids. bone and brain. Take Lactobacilli for their anti-
Extra vitamin C (3,000 to 6,000 mg) helps control bacterial activity and to replace the friendly in-
allergic symptoms. Quercetin (800 to 1,200 mg) is testinal bacteria killed by antibiotic drugs.
2
More on Environmental Detoxification Strategy for The Brain
In last month’s issue, due to space considerations, It is clear that a high complex carbohydrate diet
I left out the importance of exercise as an aid to has many advantages. In 1999, researchers gave
elimination of environmental toxins. four different breakfasts to 14 subjects. After a
high fat meal, the participants craved more food
Exercise helps by increasing metabolic rate and
and ate more calories than those on a high-fiber
body temperature. It promotes sweating, which
carbohydrate meal. The latter meal led to the
helps to remove toxins, including those stored in
highest rating of alertness and resulted in the
fatty tissues, as you burn off the excess fat or
least craving for calories, thus potentially assist-
replace normal levels of body fat. Exercise also
ing in weight loss efforts.
eliminates toxins by stimulating passage of waste
through the colon and promoting regular bowel In addition to diets of whole grains, vegetables,
movements. As a result, toxins spend less time in fruits and beans, many supplements help brain
contact with the vulnerable bowel mucosa, and function.Take brain antioxidants–alpha lipoic
the likelihood of reabsorption is diminished. acid (300 to 1000 mg daily), vitamins C and E,
ginkgo biloba (120 mg), melatonin (3 to 6 mg),
No one doubts the value of exercise for health and
and proanthocyanidins (100 to 200 mg).
promotion of longevity, and the sense of vigor and
vibrancy it provides. The additional value of I also recommend supplements of phosphatidyl
detoxification may well be a part of the reason serine (200 mg), a component of neuronal mem-
that it produces a sense of well being and the long- branes that enhances memory.
term health benefits. ******************************
Diet and Brain Function References:
A new report based on an animal study suggests Fast Junk
that a high fat diet can impair brain function. Fast Food Nation, Eric Schlosser (Houghton Mifflin, 2001)
Strong JP, et al., Prevalence and extent of atherosclerosis in
Although the known results of a high fat diet adolescents and young adults: implications for prevention from
(especially meat fat) are bad enough (increased the Pathobiological Determinants of Atherosclerosis in Youth
Study. JAMA 1999 Feb 24;281(8):727-35.
cancer of the breast, prostate, and colon, and Allergies and Colds
obesity, diabetes, and heart disease), this new Middleton E Jr., Effect of flavonoids on basophil histamine release
study suggests further problems. and other secretory systems. Prog Clin Biol Res 1986;213:493-506.
Welton AF, et al. Effect of flavonoids on arachidonic acid
It is possible, according to the researchers, that metabolism. Prog Clin Biol Res 213:231-242; 1986.
the decreased brain function is due to insulin Mittman P, Randomized, double-blind study of freeze-dried
Urtica dioica [Nettle] in the treatment of allergic rhinitis. Planta
resistance that results from obesity. When cells Med 1990 Feb;56(1):44-7.
lose their sensitivity to insulin, the risk of diabe- Kodama M, Kodama T, Vitamin C and the genesis of
autoimmune disease and allergy (review). In Vivo 1995 May-
tes and heart disease goes up. Also, for a variety Jun;9(3):231-8.
of reasons, diabetics lose long-term memory and Anderson TW Large scale studies with vitamin C. Acta Vitaminol
Enzymol 1977;31(1-5):43-50.
other cognitive functions. Zakay-Rones Z, et al., Inhibition of several strains of influenza
virus in vitro and reduction of symptoms by an elderberry
Their research also showed that carbohydrates extract... J Altern Complement Med 1995 Winter;1(4):361-9.
can enhance brain function. In a human study, Dietary Fat and Brain Function
adult subjects given a mashed potato and barley High-Fat Diets Linked to Poorer Brain Function. Reuters Health
February 22, 2001
breakfast performed better on brain tests. Greenwood CE, Winocur G, Learning and memory impairment in
rats fed a high saturated fat diet. Behav Neural Biol 1990
The same researchers reported in 1990 that a Jan;53(1):74-87.
decline in brain function was related to saturated Greenwood CE, Winocur G, Cognitive impairment in rats fed
fat intake, compared to polyunsaturated oils. Ani- high-fat diets: a specific effect of saturated fatty-acid intake.
Behav Neurosci 1996 Jun;110(3):451-9.
mals on regular lab chow (4.5% fat) had higher Holt SH, et al., The effects of high-carbohydrate vs high-fat
cognitive function than those who ate extra ani- breakfasts on feelings of fullness and alertness, and subsequent
food intake. Int J Food Sci Nutr 1999 Jan;50(1):13-28.
mal fat, while those who ate additional soybean In The Health News
oil consistently performed better in memory and Sanmuganathan PS, et al., Aspirin for primary prevention of
learning than the animal fat group (but the low- coronary heart disease: safety and absolute benefit related to
coronary risk... Heart 2001 Mar;85(3):265-271.
fat chow was the best for performance).
3
In the Health News
•A new report in the New England Journal of Medicine shows that coronary bypass surgery has
more long term effects on brain function than previously thought. While it was known that loss
of cognitive ability was an immediate effect (and one to five percent of patients have strokes), it
seems that loss of function is apparent even years later. The real disgrace is that a majority of
angiograms and bypass operations are probably unnecessary. (Newman MF, et al., N Engl J Med 2001 Feb
8;344(6):395-402. Graboys TB, et al., Results of a second-opinion trial...angiography. JAMA 1992 Nov 11;268(18):2537-40.)
•Although low dose aspirin has been touted for prevention of heart
attacks, a new study shows that it is only valuable for those in a higher Dr. Janson's Healthy Living™
risk category. Lower risk patients had no benefit, and the lowest risk
patients actually had more risk from bleeding complications than any Published by
potential benefit. You are better off taking vitamin E, coenzyme Q10, Vitality Now! ®
vitamin C, magnesium, essential fatty acids, and ginkgo biloba. PO Box 384
Greenville, NH 03048
Diet and Disease Subscriptions:
•Fiber is not only protective against colon cancer (in spite of one report 888-922-4848 $29/year
to the contrary), but new research suggests that it also protects Information herein is not
against cancers of the mouth, throat, and esophagus. Those in the medical advice or direction. All
highest level of intake of all fibers had about half as many such material in this newsletter is pro-
vided for information only. Its
cancers as the case-matched controls. Certain fibers did even better— contents should not be used to
lignins and soluble fibers, found in grains, beans, and seeds (includ- provide medical advice on indi-
ing flaxseeds), were the best, at just over one third as many cancers, vidual problems. Consult a health
care professional for medical or
but all fibers appeared worthwhile in this study. Of course, fiber could health advice.
just be a marker for eating a diet high in vegetables, fruits, whole
grains, and seeds, with many other protective properties. (Soler M, et al., Copyright, 2001:
Michael Janson, M.D.
Fiber intake and the risk of... cancer. Int J Cancer 2001 Feb 1;91(3):283-287.)

Steamed Veggie Simplicity


One of my favorite easy meals is just a mix of steamed vegetables—with a few enhancements. I put
several potatoes and butternut squash (cut into 1-2 inch pieces), quartered onions, and peeled garlic
in a large steamer. When that is just about cooked, I add cut broccoli for the last 12 minutes. Test
it with a fork before taking it off the heat. I then drizzle some flaxseed oil and a bit of balsamic
vinegar over the mix, some fresh crushed black and white peppercorns, and a few drops of toasted
sesame oil. For variety, I sometimes try thyme, cayenne, or chili powder, or for a lower calorie
dressing I replace the oil and vinegar with mustard. Of course, you can do this with cauliflower, or
brussels sprouts, or any mix. Experiment with your own selection of veggies or dressings.
*************************
Dr. Janson's Healthy Living™
If you have specific health ques- BULK RATE
VITALITY Now!®
tions that might be of general in- PO Box 384
US POSTAGE PAID
BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 4 April, 2001

Dear Friends,
Recent reports of the crisis in Europe from foot and mouth disease
have misrepresented the nature of the problem. I don’t mean the
admittedly devastating effect the disease has on animals, the
extremely contagious nature of the illness, or the ruin faced by
some farmers who depend on their cattle, pigs, and sheep for their
livelihood–animals that are being slaughtered in vast numbers
to prevent the spread of the disease (even zoo animals are at risk.).
Michael Janson, M.D.
Editor, Healthy Living
Foot and mouth disease is caused by a virus that only rarely
affects humans, but causes serious disease in animals, which lose
In This Issue the ability to eat, drink, and walk due to blisters on the lips, mouth,
European Food Crisis? .................... 1 throat, feet, and legs.
New Heart Drug-Who Needs It? ... 2 The media reports all refer to this as a “food” crisis. In reality it is
Natural Products for The Heart ..... 2 not a food crisis, but an economic crisis. There is no lack of healthy
CoQ10 and L-Carnitine ................... 2 foods or calories available to the European population, as they are
The Role of L-Carnitne ................... 3 turning increasingly to vegetarian sources of nutrition plus fish.
Soy Foods are Beneficial ................. 3 It reminds me somewhat of the crisis that occurred in Russia
References ......................................... 3 during the breakup of the Soviet Union.
At that time, everyone was complaining about the shortages.
In The Health News ........................ 4
Spicy Curried Cauliflower ............. 4 What were they missing? Not potatoes, carrots, cabbage, onions,
kasha or beans; according to the media, they were devastated by
the lack of sausage, meats, sugar, alcohol, and tobacco. What foods
they did have were at least healthier than the items they were missing. (This is not to belittle the
reality of their social crisis and the perceived devastation from the shortages that they had to endure.
And they were also likely short of some fresh fruits and green vegetables.)
Coming as it does on top of the fear of bovine spongiform encephalopathy (BSE, or mad cow disease),
which does affect humans in the form called Creutzfeld-Jacob disease, the current European crisis is
turning increasing numbers of the population toward healthier vegetarian diets. This is not a food
crisis–encouraging people to choose better diets, for whatever reason, is a health benefit. At the same
time these people will be avoiding the hormones, antibiotic residues, and the accumulated pesticides
that are found in animal foods in higher amounts than in plant-based diets.
The serious human risks from a high-meat diet are far more devastating to the population as a whole
than mad cow disease—far more people die of heart disease and cancer (in the hundreds of thousands
every year) than of Creutzfeld-Jacob disease, and those illnesses are partly related to meat consump-
tion. That true health crisis does not lead to explosive headlines in the mass media. Even the economic
crisis is of unclear significance. As people choose healthier lifestyles, the risk of chronic, degenerative
disease goes down, and the corresponding cost of health care will also decline. This crisis could easily
result in a lower overall associated cost to society when the entire picture is considered.
1
New Heart Drug—Do We Need It? Of course, one of the advantages of taking natu-
ral products instead of drugs is that they usually
Patients with acute chest pain are often treated
have other benefits besides the ones you are
with aspirin to reduce the risk of a heart attack
expecting. For example, vitamin E also enhances
within the next few days or in the near future.
immunity and has antioxidant properties; ginkgo
Plavix, a new drug with similar effects, has now
biloba helps memory, small blood vessel circula-
been shown to prevent heart attacks in those
tion, and headaches; ginger and curcumin are
patients with “acute coronary syndrome” (ACS).
natural anti-inflammatory agents; and fish oil
Angina is heart-related pain on exercise, but reduces triglyceride levels and heart disease.
ACS is recurrent, unstable angina in patients
The drugs, however, usually have negative side
who have had a mild heart attack, and develop
effects (as opposed to side benefits) and interac-
unmanageable pain even at rest.
tions with other drugs that are undesirable and
I was impressed with one news reporter who was often unexpected. Plavix, for example, is associ-
awaiting the results of the trial, which was re- ated with increased gastrointestinal bleeding,
ported to the American College of Cardiology in similar to aspirin but a little less common. It also
March. This reporter was so eager to say that it causes skin rashes, digestive upset, and, rarely, a
would be great if we could now have “a pill to take few more serious conditions.
instead of surgery or angioplasty.”
My recommendations would be to try the natural
Natural Products for The Heart products first, adding magnesium, coenzyme Q10
Well, we do have such pills. They have been and L-carnitine, along with a healthy diet. In
available for decades (but relatively cheap and addition, I strongly urge my patients with heart
not patentable). I am referring, of course to vita- disease to have chelation therapy, a safe intrave-
min E (400 IU), garlic (500-1000 mg), ginkgo nous treatment for heart and other circulatory
biloba (60-120 mg), and other natural products disorders. It has been used successfully for the
that reduce platelet aggregation. past 50 years. I have practiced it since 1983. A
recent report from Canada is contrary to prior
The author of the study, a Dr. Yusuf, said, “The studies, and not yet analyzed. I doubt the results
widespread use of [Plavix] in addition to aspirin from cardiologists with a bias against chelation.
in ACS could prevent about 50,000-100,000 heart
attacks, strokes, or deaths every year in North You can find a chelation therapy practitioner in
America.” However, this is at a cost of three your area by going to the website of the American
dollars a day for this one pill. College for Advancement in Medicine
(www.acam.org). ACAM puts on scientific confer-
Compare this to about ten cents a day for vitamin ences twice a year: some of the best medical
E, 20-40 cents for ginkgo,and 20 cents for garlic meetings in the country. It is run by practitioners
pills, and you can see why the drug companies experienced in all areas of alternative and comple-
want to research and sell the patentable drugs. mentary medicine. (The next meeting is in Nash-
Platelet aggregation or “stickiness” (partly a re- ville, May 9-13, also open to the public.)
sult of high dietary levels of animal fat, hydroge-
nated oils, such as margarine, and stress), is the
****************************
first step in blood clotting, so any reduction helps Coenzyme Q10 and L-Carnitine
to lower the risk of a blood clot inside the vessels
Some people are unclear about the relationship
that might lead to a heart attack or stroke.
between coenzyme Q10 and L-carnitine, and how
Many natural substances control excessive plate- they are both important for energy production,
let aggregation. Essential fatty acids—GLA from heart disease, and management of fatigue. They
borage or evening primrose oil (240 mg daily), work together in metabolism, so you may need to
and EPA and DHA from fish oil (600-2400 mg); take both of them, especially as you get older.
ginger (250-500 mg); ginseng (200-400 mg); As you age, the production of both coenzyme Q10
curcumin (turmeric extract, 300-600 mg) are and L-carnitine declines (as it does with many
among many that reduce platelet aggregation. other substances, such as DHEA, progesterone,
2
testosterone, melatonin, and pregnenolone, to willing to take any stand against the meat and
name a few). You make L-carnitine from the dairy industries, and began recognizing the
amino acids L-lysine and L-methionine, and health value of eating soyfoods to replace meat.
CoQ10 is made from other coenzymes in the diet. Soy foods (such as soymilk, tofu, and tempeh) are
Your body stores energy in a molecule called very nutritious, but like almost all foods, you can
ATP, or adenosine triphosphate. The three phos- eat too much of them, and I do not recommend the
phate bonds of ATP have high potential energy, highly processed TVP (texturized vegetable pro-
so it takes energy to make them, and then they tein). In a double blind study, subjects who ate
release energy when they are broken down, let- biscuits with added soy protein had a 5 percent
ting go of one phosphate at a time. rise in their good HDL cholesterol, and no change
In order to make ATP, you need both CoQ10 and in their LDL cholesterol. Similar studies showed
L-carnitine. Little cellular organelles (organs that improved lipids in normal and diabetic subjects.
are small enough to be inside cells), called mito- In another study, young women (30-40 years old)
chondria are the location of ATP production. in China who had the highest intake of soymilk
They are the cellular engines, or powerhouses, and tofu had only one third the rate of bone loss
and they make ATP from free fatty acids (FFA). as those who ate the least soy. Supplements of soy
The reaction requires the presence of coenzyme isoflavones are available for those who do not like
Q10, but it also needs those FFA from the blood soyfoods (a typical daily dose is 20 to 80 mg of the
stream. actual isoflavones from soy protein).
The Role of L-Carnitine ******************************
L-carnitine is the transport molecule that carries
References:
the FFA across the membrane of the mitochon-
dria. In order to have adequate production of Hoof and Mouth and BSE
Piper E, World Governments Scramble to Halt Foot-And-Mouth
ATP, you need enough L-carnitine to carry the Reuters (London) March 15, 2001
fatty acids to the CoQ10. Of course, you need the Tavani A, Red meat intake and cancer risk: a study in Italy. Int J
Cancer 2000 May 1;86(3):425-8.
FFA also, but it is rare to have significant total fat Key TJ, et al., Health benefits of a vegetarian diet. Proc Nutr Soc
deficiency. However, you should be sure your diet 1999 May;58(2):271-5.
has adequate amounts of the essential fatty acids Heart Drugs and Natural Alternatives
to meet your needs. Improvement in fat burning Kerr M, Aspirin-Drug Combo Lowers Heart Attack Risk, Reuters
Health March 19, 2001.
leads to lower triglyceride levels in the blood, and Diamond BJ, et al., Ginkgo biloba extract: mechanisms and
L-carnitine also helps to reduce the amount of clinical indications. Arch Phys Med Rehabil 2000 May;81(5):668-78.
Das I, et al., Potent activation of nitric oxide synthase by garlic: a
lipoprotein (a), a risk factor for heart disease. basis for its therapeutic applications. Curr Med Res Opin
1995;13(5):257-63.
For heart patients and those who suffer from Coenzyme Q10 and L-Carnitine
frequent or severe fatigue, I recommend both L- Sirtori CR, et al., L-carnitine reduces plasma lipoprotein(a) levels
carnitine and CoQ10. Typical daily doses are in patients with hyper Lp(a). Nutr Metab Cardiovasc Dis 2000
Oct;10(5):247-51.
from 1000 to 2000 mg of L-carnitine, and 100 to Singh RB, Aslam M, L-carnitine administration in coronary artery
200 mg of CoQ10. For more severe heart patients, disease and cardiomyopathy. J Assoc Physicians India 1998
Sep;46(9):801-5.
it is often beneficial to take higher doses of both, Brevetti G, et al., European multicenter study on propionyl-L-
in combination with diet and other supplements, carnitine in intermittent claudication. J Am Coll Cardiol 1999 Nov
and other lifestyle changes, such as relaxation 1;34(5):1618-24.
Morisco C, et al., Effect of coenzyme Q10 therapy in patients with
techniques and a graded exercise program. congestive heart failure. Clin Investig 1993;71(8 Suppl):S134-6
Soy Foods and Health
*******************************
Hermansen K, et al., Beneficial effects of a soy-based dietary
supplement on lipid levels and cardiovascular risk markers in
Soy Foods Are Beneficial type 2 diabetic subjects. Diabetes Care 2001 Feb;24(2):228-33.
Some articles have appeared recently in maga- Wangen KE, et al., Soy isoflavones improve plasma lipids .... Am J
Clin Nutr 2001 Feb;73(2):225-31.
zines and newsletters saying that foods derived Soy beneficial even for individuals with normal cholesterol levels,
from soybeans are not as healthy as once thought. Reuters Health, March 5, 2001
Somekawa Y, et al., Soy intake related to menopausal symptoms,
Of course, it is only recently that major health serum lipids, and bone mineral density in postmenopausal
organizations and government agencies were Japanese women. Obstet Gynecol 2001 Jan;97(1):109-15.

3
In the Health News
•Chronic infections can increase your risk of developing atherosclerosis and heart disease.
Respiratory, dental, and urinary tract infections lead to increased production of C-reactive
protein (CRP), and other markers of inflammation. CRP is not only a marker of risk, but may
contribute to arterial damage. Natural reduction of inflammation and infection is better than
chronic use of antibiotics. Supplements of vitamins C and E, garlic, lactobacilli, and transfer
factor (from colostrum), as well as curcumin and ginger, help reduce infection and inflammation.
Kiechl S, et al., Chronic infections and the risk of carotid atherosclerosis...Circulation 2001 Feb 27;103(8):1064-70.

Diet and Disease


Dr. Janson's Healthy Living™
•Small increases in the level of vitamin C in the blood can significantly
reduce the risk of mortality from all causes, including heart disease Published by
Vitality Now! ®
and strokes. Increasing the amount of fruits and vegetables by one
PO Box 384
serving per day can reduce mortality by 20 percent. The highest level Greenville, NH 03048
of vitamin C in the blood can cut mortality from these serious diseases Subscriptions:
in half. It is true that vitamin C may just be a marker for better 888-922-4848 $29/year
nutrition with more fruits and vegetables, but the evidence continues
to mount that good nutrition, including vitamin C, is beneficial. (Khaw Information herein is not
medical advice or direction. All
KT, et al., Lancet 2001 Mar 3;357(9257):657-63.)
material in this newsletter is pro-
•Flavonoids, or bioflavonoids, are an important part of a healthy diet. vided for information only. Its
All sources of flavonoids help to reduce disease. These antioxidant contents should not be used to
provide medical advice on indi-
pigments, found in fruits, vegetables, grains, beans, wine (or grape vidual problems. Consult a health
juice), and tea, are effective free radical scavengers, metal chelators, care professional for medical or
and antithrombotic agents (platelet antagonists), reducing the risk of health advice.

heart attacks and mortality from heart disease, even in smokers. Copyright, 2001:
(Hirvonen T, et al., Intake of flavonols and flavones and risk of coronary heart disease in male Michael Janson, M.D.
smokers. Epidemiology 2001 Jan;12(1):62-7.)

Spicy Curried Cauliflower and Chick Peas


This is one of my favorite meals. Pressure cook some chick peas, steam some potatoes and
cauliflower, then saute some garlic, onions, curry powder, cumin, and black mustard seeds (ginger
is another option) in a non-stick pan with a bit of olive oil. Continue cooking while folding in the chick
peas, potatoes, and cauliflower until they are well mixed. Add enough water from the chick peas to
make a sauce, and mash a few of the potatoes and chick peas to thicken it . Add chopped green chard
to cook for just a minute or two, and a small amount of sea salt or tamari soy sauce. Garnish this with
some chopped cilantro, which always tastes best if you mix it in at the end, after the heat is off. Serve
this over some brown rice or with some whole wheat flatbread.
*************************
Dr. Janson's Healthy Living™
If you have specific health ques- BULK RATE
VITALITY Now!®
tions that might be of general in- PO Box 384
US POSTAGE PAID
BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 5 May, 2001

Dear Friends,
Recently I had an online chat on a health forum about the
development and acceptance of “alternative” or “complementary”
medicine (which I call simply “good medicine”) by mainstream
medical professionals. My correspondent was wondering in a
plaintive tone why it takes so long for such new ideas to become
accepted. She was also wondering about the constant criticism
from mainstream doctors and medical researchers that this form
Michael Janson, M.D. of medicine is not properly documented.
Editor, Healthy Living
I pointed out that the statement that complementary or natural
In This Issue medicine is not researched is simply an opinion, and is neither a
Documenting Medical Practice ..... 1 well-founded nor researched statement, and it is a very unscien-
News About St. John’s wort ........... 2 tific position. This attitude is usually the voice of ignorance - just
Junk Food Nation ............................ 2 ask the medical researcher if he or she has looked at the literature
Vitamins That Prevent Cataracts .... 3 at all, and if so, where and for what? For example, have they done
Diet “As Good As” Drugs ............... 3 a Medline search on rutin in the treatment of vascular disease
References ......................................... 3
and found that there are no double-blind studies? If they say yes,
they’ve looked, then they have missed those that have been done,
In The Health News ........................ 4
if they say no, you can point to ignorance as a poor basis for a
Diet and Disease ............................... 4
scientist to draw conclusions.
Whole Grain Pasta with Pesto ....... 4
You could repeat this scenario for many other treatments, includ-
ing glucosamine sulfate for osteoarthritis, horse chestnut and
butcher’s broom for varicose veins, folic acid and B12 for homocysteine reduction, or birth defect
prevention with folic acid, and I could go on and on.
The next question, of course, is how much medicine as it is practiced is based on the kind of studies
being demanded of alternative medicine. It is easy to find examples of common practices with little
documentation, such as coronary bypass surgery or angioplasty, amoxicillin for ear infections,
lidocaine for treatment of acute MI, many blood pressure medications, the as yet unproven value of
regular mammograms, and more. Just last month, I reported on the unnecessary appendectomy that
has been standard practice. Most doctors are familiar with the overuse of antibiotics for viral
infections, and placing ear tubes in children without adequate evidence of benefits. Once a doctor is
treating a patient with more than one or two drugs, they are in the realm of undocumented treatments.
Medicine does not depend on such research; it uses it as a stepping off point, and then applies research
using the art of medicine, whether it is in mainstream or complementary/natural treatment.
I don’t doubt that there is quackery and ineffective medicine being performed, but it is not exclusive
to unconventional treatments. I venture to say, without much risk of error, that the unconventional
treatments, including those that may be ineffective, are far less damaging than drugs and surgery,
and many of them are at least as well documented as the mainstream treatments.
1
St. John’s Wort in The News natural treatments. In addition, a comprehen-
sive program of diet, exercise, and other supple-
A report in the medical literature cited a large
ments (vitamin B complex and C, for example)
study showing that St. John’s wort did not work
can also help with depression without side effects.
for patients with serious depression any better
than a placebo. In the study, from Vanderbilt The conclusion of the researchers was that people
University and published in the Journal of the would be better off using “established” drugs,
AMA, they did not evaluate St. John’s wort for such as Prozac, Zoloft, and Paxil, and it is true
treatment of mild to moderate depression, and that some people do respond well to those medica-
the researchers did note that many patients do tions. However, it is also true that they have
not respond well to any treatment. frequent and significant side effects, including
serious agitation and aggressive behavior, anxi-
Many prior (and larger) studies have shown that ety, insomnia, loss of appetite, decreased libido,
St. John’s wort is valuable for depression if it is and tremors. It is no wonder that people are
mild to moderate, and that it is as good as many looking for alternatives.
medications, but better tolerated and without
drug side effects. Yet this researcher was quoted ****************************
as saying, “If someone is depressed enough to be Junk Food Nation
treated, the answer is ‘no’ for treatment with St.
I was disheartened to see a report in Newsweek
John’s wort,” ignoring all those people with mild
called “United Snacks of America” listing the sad
to moderate depression who could benefit from
situation of official glorification of dietary junk
this safe and effective remedy.
(note that I don’t say junk food, because it is not
Needless to say, many in the medical community, food!). Newsweek reported that in Snohomish,
the media, and antagonists to natural remedies Washington, they have an official state candy; in
and alternative medicine are using this study to Bell Buckle, Tennessee, they have an official
try to discredit all treatments outside of the main- celebration of a cola and cookie combo; in Ster-
stream. They are ignoring (or ignorant of) all the ling, Colorado, they have a celebration of a cereal
research that supports the many non-drug thera- (700 bags of the stuff were a gift to the town,
pies and alternatives to surgery. containing 673,000 calories); Hastings, Nebraska
This is but one study among many, and no doubt proclaimed the city the home town of Kool-Aid
it is important to the continuing evaluation of (and annual U.S. consumption is more than 2
this treatment, but it does not mean that de- gallons per person); and Salt Lake City, Utah has
pressed people should not try St. John’s wort as a made Jell-O the official snack.
treatment, nor that they should avoid other natu- How sad this is for anyone trying to educate
ral remedies that may work with it or indepen- people to choose better health habits. Another
dently. Science is made up of numerous studies city has granted one cola exclusive rights to sell
that need to be taken as a whole, looking at the in the city. Not that it matters which cola some-
preponderance of the evidence, and then drawing one drinks—what is unfortunate is this further
conclusions based on the current state of knowl- example of government support of dangerous
edge. It is not wise to base decisions on one report. substances (all of these snacks and drinks are
Another study being done at Stanford, and spon- more damaging to health than illegal drugs).
sored by the National Institute of Mental Health In one town, one school proclaimed a one-brand
and the National Center for Complementary and cola day, and they actually sent a student home
Alternative Medicine is designed to show whether for wearing a T-shirt with another brand label
St. John’s wort can help with depression. It is due emblazoned on it.
to be completed later this year. It makes me realize that those of us who teach
Combining St. John’s wort with kava kava can better eating habits will not be out of work for a
help depressed and anxious patients. SAMe, long time to come. Perhaps the American obses-
melatonin, and 5-HTP (5-hydroxytryptophan) sion with junk has a silver lining for me and my
can help people who may not respond to other colleagues in this field.
2
Vitamins That Prevent Cataracts Diet “As Good As” Drugs (or better?)
As people age, one of the most feared problems Although you now see a lot of ads for statin drugs
that they may face is loss of vision. Among the to lower cholesterol (can’t escape those for
causes of visual deterioration is cataract forma- Pravastatin in most media), you don’t need them
tion, or cloudiness of the lens of the eye. The lens to achieve the benefits of cholesterol reduction. It
is exposed to light and oxygen, both of which can turns out that a diet high in fiber and rich in
lead to free radical damage, which is one cause of fruits, vegetables, and nuts will have the same
cataracts. Dietary sugar is another contributor to effect.
cataract formation. The highest fiber diet with nuts worked the best,
Recent studies have shown that you can prevent but the other two diets, with more cereal grains
cataracts by choosing to eat properly and take and fewer nuts, had some beneficial effects. The
dietary supplements. You don’t have to simply best diet contained 100 grams of fiber, compared
expect them to appear as a function of aging. to 40 grams and 25 grams. The total cholesterol
University of Wisconsin researchers followed a reduction was 20 percent, while the bad LDL
group of people for five years, and they report cholesterol was lowered 30 percent.
that people who had taken supplements contain- The researchers thought it might be difficult for
ing vitamins E and C for 10 years or more re- people to stay on such diets with modern lifestyles,
duced their risk of cataract by 60 percent. Neither but they can and do to avoid drug side effects. I
smoking nor dietary variation had any influence would also add antioxidant vitamins, garlic, red
on the benefits from the vitamin supplements. yeast rice, and chromium for further benefits.
Another study suggested that vitamins or the
foods (fresh fruits and vegetables) that contain References:
them are very important for cataract prevention. Junk Food Nation
The specific markers were lutein and zeaxanthin Newsweek Magazine, Periscope, Junk Food: United Snacks of
America, March 26, 2001
(in the carotenoid family), and vitamin E, espe- St. John’s Wort and Depression
cially gamma-tocopherol (the form found in mixed Amy Norton, St. John’s Wort Not So Great for Depression.
tocopherols as opposed to just plain alpha-toco- Reuters Health, April 16, 2001.
Shelton RC, et al., Effectiveness of St John’s Wort in Major
pherol). You can find vitamin E supplements that Depression: A Randomized Controlled Trial. JAMA 2001 Apr
are particularly high in gamma tocopherol. Other 18;285(15):1978-1986.
Woelk H., Comparison of St John’s wort and imipramine for
studies confirm that lutein and zeaxanthin as treating depression: randomised controlled trial. BMJ 2000 Sep
well as other antioxidants are protective against 2;321(7260):536-9.
Vanoni C., Treatment of depression with St. Johns wort in general
cataract formation. practice. Schweiz Rundsch Med Prax 2000 Dec 21;89(51-52):2163-7
Certain nutrient deficiencies lead to cataract Cataract and Vitamins
formation, particularly vitamin A, niacin, thia- Garner B, et al., Formation of hydroxyl radicals in the human lens
is related to the severity of nuclear cataract. Exp Eye Res 2000
min, and riboflavin. These are readily available Jan;70(1):81-8.
from a healthy diet, as well as in multivitamin Mares-Perlman JA, et al., Vitamin supplement use and incident
cataracts in a population-based study. Arch Ophthalmol 2000
supplements. Essential fatty acids also help, such Nov;118(11):1556-63
as gamma-linolenic acid and omega-3 oils. Olmedilla B, et al., Serum concentrations of carotenoids and
vitamins A, E, and C in control subjects from five European
A comprehensive approach to cataract preven- countries. Br J Nutr 2001 Feb;85(2):227-38.
Moeller SM, et al., The potential role of dietary xanthophylls in
tion means avoiding excessive exposure to ultra- cataract and age-related macular degeneration. J Am Coll Nutr
violet light, avoiding tobacco smoke (one of the 2000 Oct;19(5 Suppl):522S-527S.
Hammond BR, et al., Smoking and lens optical density. Ophthalmic
most serious sources of free radical damage in Physiol Opt 1999 Jul;19(4):300-5.
humans), eating a healthy diet with lots of fruits Diet versus Drugs
and vegetables, and taking various supplements Jenkins DJ, et al., Effect of a very-high-fiber vegetable, fruit, and
to control free radicals and oxidative damage. nut diet on serum lipids and colonic function. Metabolism 2001
Apr;50(4):494-503.
These should include adequate amounts of min- Heber D, et al., Cholesterol-lowering effects of a proprietary
erals that support free radical protection, such as Chinese red-yeast-rice dietary supplement. Am J Clin Nutr 1999
Feb;69(2):231-6.
zinc, manganese, copper, and selenium. Bordia A, et al., Effect of garlic (Allium sativum) on blood lipids ...
Prostaglandins Leukot Essent Fatty Acids 1998 Apr;58(4):257-63.
******************************
3
In the Health News
•Air pollution can make it harder for people with hypertension to lower their blood pressure. A new
German study has shown that pollution may alter the part of the nervous system that controls
blood pressure. Particulate matter in the air, as well as sulfur dioxides were directly associated
with blood pressure elevations. Other studies have shown that pollutants from cars and factories
in U.S. cities were related to the risk of death. (Ibald-Mulli A, et al., Effects of air pollution on blood pressure: a population-
based approach. Am J Public Health 2001 Apr;91(4):571-7.) It is possible that the increased risk of death is related
to chronic lung inflammation, which increases heart disease risk.
Diet and Disease Dr. Janson's Healthy Living™
•In February I reported on the risk of excess mercury in fish, but since Published by
then I have seen a report from the Environmental Working Group Vitality Now! ®
and U.S. PIRG stating that the FDA Advisory did not go far enough PO Box 384
in its warnings. The FDA guidelines do not account for the mercury Greenville, NH 03048
already present in women before becoming pregnant, and they are Subscriptions:
888-922-4848 $29/year
based on levels considered acceptable in a 150-pound man. The list of
additional fish to avoid includes tuna, sea bass, Gulf Coast oysters, Information herein is not
halibut, pike, and largemouth bass, and reducing consumption of cod, medical advice or direction. All
material in this newsletter is pro-
pollock, mahi mahi, blue mussel, Eastern oyster, and Great Lakes vided for information only. Its
salmon. (Brain Food: What Women Should Know About Mercury Contamination in Fish, EWG, contents should not be used to
www.ewg.org, April, 2001) provide medical advice on indi-
vidual problems. Consult a health
•Ginger can relieve nausea and vomiting of pregnancy (morning care professional for medical or
sickness). Researchers have shown that capsules of 1000 mg of ginger health advice.
could work within four days without side effects. The same authors
Copyright, 2001:
earlier reported that vitamin B6 is helpful. (Vutyavanich T, et al., Ginger for Michael Janson, M.D.
nausea and vomiting in pregnancy:.. Obstet Gynecol 2001 Apr;97(4):577-82.)

Whole Grain Pasta with Pesto


I grow lots of basil in the garden, and I love it fresh in salads, but I also make pesto sauce for my pasta.
This is a simple combination of basil, garlic, and olive oil, with some pine nuts or walnuts all blended
together in a food processor. I then boil whole grain noodles (I like Kamut Soba from a company
called Sobaya–they are an organic noodle made with kamut and buckwheat; ask your health food
store to carry them), strain out the water, and cover them with the pesto. You can add an optional
sprinkle of grated romano sheep cheese. I also make ratatouille—a sauteed mix of tomato, eggplant,
peppers, zucchini, yellow squash, garlic, and onions, and mix the two different flavors over the same
pasta dish. Serve this with a small salad for a delicious summer meal (or freeze the pesto for winter).
*************************
Dr. Janson's Healthy Living™
If you have specific health ques- BULK RATE
VITALITY Now!®
tions that might be of general in- PO Box 384
US POSTAGE PAID
BOSTON, MA
terest, write to me or submit them Greenville, NH 03048 PERMITNO.
through the Ask Dr J page on my
website: www.drjanson.com. Come
visit for more health updates.
Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 6 June, 2001

Dear Friends,
I just returned from the Scientific Conference of the American
College for Advancement in Medicine (ACAM), and it was a great
meeting attended by more than 350 doctors interested in cutting
edge medicine. About 150 exhibitors also attended, not only to
show their products to the physicians, but also to learn from the
scientific sessions.
One of the researchers, John Classen, MD, reported on the higher
Michael Janson, M.D.
incidence of type I diabetes (insulin dependent diabetes mellitus,
or IDDM) in people who have been vaccinated for various child-
In This Issue hood diseases and tuberculosis (the BCG vaccine, more common
ACAM Meeting Update .................. 1 in Europe than in the US). The risk stems from immunizations
DHEA , Menopause, and Aging .... 2 given after the first eight weeks of life. IDDM is an autoimmune
Other Support for Menopause ...... 2 disease, resulting from destruction of the pancreas cells that
Vitamins and Alzheimer’s .............. 3 produce insulin. Immunization against whooping cough (pertus-
Lung Function and Mortality ........ 3
sis, the “P” in DPT), is strongly associated with increased diabetes.
The same is also true for other immunizations, but is reversed if
References ......................................... 3
immunization is done during the first eight weeks.
In The Health News ........................ 4
What is especially interesting is the way the manufacturers and
Diet and Disease ............................... 4
government agencies are able to deny the association. They
Tangy Sauce for Veggies ................. 4
simply cite studies that show the difference, but that are too small
to be statistically significant, so they can point to “no difference”
between the two groups. This erroneous conclusion is comparable to those from other manipulated
data designed to show what the sponsors of the studies want to show. For example, the recent study
on St. John’s wort that I reported in the last edition had problems beyond those that I mentioned.
Dr. Joseph Glenmullen, author of Prozac Backlash (his website is www.prozacbacklash.com), revealed
that this study on major depression was too short for studies of St. John’s wort, which takes longer than
drugs to work, and it did show a difference between the two groups in favor of St. John’s wort, but the
difference was not “statistically significant.” One of the details not reported was that the researchers
used a scale of depression that can show improvement (for example a drop in score from 24 to 12), but
they did not count anyone whose score did not show “cure” (a drop in score all the way to 6).
Another feature of Dr. Glenmullen’s presentation was the report of side effects from anti-depressant
drugs. Interestingly, the frequency of side effects in reports from the manufacturers of various drugs
is different from that shown in studies done by their competitors (at least their financial interest may
play to our benefit). He also went into the many other valuable treatments for depression and anxiety,
including exercise, caffeine and alcohol avoidance, kava kava, valerian, and more.
The information on the value of alternatives to drugs and even surgery continues to impress me. I’ll
continue to bring you reports from these important biannual ACAM meetings.
1
DHEA (and More) for Menopause Other Support for Aging and Menopause
I have previously reported on the value of the Many other health habits help to reduce meno-
hormone dehydroepiandrosterone, or DHEA. It pausal symptoms and reverse some of the effects
is an adrenal hormone precursor, or “mother of aging for anyone. One of these is regular exer-
hormone,” as well as a free-radical inhibitor, but cise, including aerobic, stretching, and resistance
DHEA production declines with age, making it training for maintaining muscles and bone den-
worthwhile to consider supplements. sity as we age, increasing physical capacity, con-
DHEA reduces platelet aggregation, protects trolling weight, increasing flexibility and supple-
blood vessels from atherosclerosis, restores de- ness, and reducing depression. This is an impres-
pressed immune function, and it reduces the sive array of benefits for something that is free,
damage from burns if administered after thermal fun, playful, and can be implemented at any age.
injury. In addition, it reduces insulin resistance Diet also helps if you avoid the junk and fast food
in obese patients, thereby improving their sugar that is so prevalent in the Western diet, and
regulation. spend a little time with food preparation. Eat lots
Some patients and colleagues have wondered if of fresh vegetables and fruits, plus some whole
DHEA might increase the growth of some can- grains and legumes, and to that add some fish,
cers, as it is converted to both estrogen and test- seeds, and nuts, and perhaps some organic eggs
osterone, but this appears not to be the case. and low-fat yogurt. Keep sugary foods and bever-
DHEA provides protection against cancer by in- ages to a minimum, as these contribute to bone
hibiting the proliferation of cancer cells. It has loss and depression. (Notice that I do not recom-
been shown in animals to prevent and arrest the mend meat or chicken.) The ads for milk that
growth of malignant liver tumors, and the im- promote it for bones are misleading! In countries
mune support it provides should help the body with the highest milk intake, they have the high-
cope with cancer. est rates of fractures from osteoporosis.
Men with prostate cancer tend to have lower Finally, if you have specific menopausal symp-
DHEA levels than those without cancer, so it is toms you could take supplements of black cohosh
unlikely that any connection exists between (80 to 160 mg a day), agnus castus (400 mg), or
DHEA supplements and prostate cancer. Al- dong quai (400 to 600 mg), gamma-linolenic acid
though some reports express concern about in- (240 mg), and magnesium (500 to 1000 mg), as
creased risk of other cancers, partly depending on well as vitamin E (400 to 800 IU) and
levels of estrogen already present, the weight of bioflavonoids (1000 to 2000 mg) for hot flashes.
the evidence suggests the opposite. It only slightly If you have some associated depression and anxi-
increases the level of estrogen, even with supple- ety, you could take some St. John’s wort (300 mg
ments of 50 mg daily. three times a day–divided doses appear to mini-
In menopausal women, the normal levels of adre- mize the sun sensitivity that is sometimes seen),
nal-derived testosterone drop, and DHEA supple- or some kava kava (250 to 500 mg). Valerian (200
ments increase those levels and help to increase to 400 mg) also helps with anxiety. All of my
sexual interest and satisfaction, as well as en- herbal recommendations and doses refer to stan-
ergy, mood, and bone density. dardized extracts.
The opinions on the right dose vary quite a bit, In addition to DHEA, other natural hormone
from 5 to 50 mg for women and 10 to 100 mg for replacement helps for menopause and aging.
men, and without a check of blood levels I would Natural estrogens from compounding pharma-
recommend staying with the lower doses for people cies mimic the human estrogen balance, unlike
over 50. This would mean taking 5 to 25 mg for Premarin, which is derived from horse urine and
women, and 10 to 50 mg daily for men. If you have has a different composition. Natural progester-
your blood level checked (DHEA-sulfate is the one is not the same compound as Provera, which
appropriate test), it is then best to take the amount is chemically modified and has a range of side
that brings your level into the normal range for a effects. (For aging men, natural testosterone from
younger person. a compounding pharmacist may be beneficial.)
2
Vitamins Help Alzheimer’s Disease Lung Function and Mortality
A recent study showed that low levels of both Good lung function is an important predictor of
vitamin B12 and folate (folic acid), when consid- health and longevity, although this is not as well
ered together, are associated with twice the risk of known as other risk factors for heart disease or
developing Alzheimer’s disease. Even low cancer. The Buffalo Health Study followed 1200
amounts that are not usually considered “defi- people for 29 years. A greater ability to expel air
ciency” levels were significant, and related to from the lungs is related to lower mortality from
atrophy of the cerebral cortex. The association all causes, and particularly to fewer heart disease
was even greater among those patients whose deaths. This was independent of obesity, blood
brain function was considered to be higher at the pressure, smoking, and other known risk factors.
start of the study. This is especially important in light of another
Vitamin B12 and folate are commonly low in recent study showing that antioxidants can pro-
elderly people, making this finding even more tect lung function. Vitamins C, E, and A, and
significant. Supplements of B12 and folic acid are carotenoids (beta-cryptoxanthin, lutein/zeaxan-
simple to take and relatively inexpensive. I rec- thin, and beta-carotene) were beneficial, inde-
ommend a sublingual tablet of B12 for better pendent of smoking, weight, and other variables.
absorption, usually 2500 mcg per day. Folic acid The strongest associations were with vitamin E,
is usually available up to 800 mcg per day, but I beta-cryptoxanthin, and vitamin A. Yet further
often recommend up to 5000 mcg (5 mg) for pa- reasons to eat a healthy diet, exercise for better
tients. This new evidence shows further benefits lung function, and take your supplements.
from these nutrients.
In addition to B12 and folate, you can help your- References:
self preserve brain function with other health DHEA (and More) for Menopause
practices. Other recent studies have shown that Comstock GW, et al., The relationship of serum DHEA and its
sulfate to subsequent cancer of the prostate. Cancer Epidemiol
maintaining intellectual activity, physical activ- Biomarkers Prev 1993 May-Jun;2(3):219-21
ity, and practicing stress management can all Weksler ME, Immune senescence and adrenal steroids... Eur J Clin
Pharmacol 1993;45 Suppl 1():S21-3.
contribute to prevention of brain deterioration. Arlt W, et al., DHEA replacement in women with adrenal
Community and family support contribute to insufficiency...clinical effects on well-being, sexuality and
cognition. Endocr Res 2000 Nov;26(4):505-11.
maintenance of good intellectual function. Herranz L, et al., Dehydroepiandrosterone sulphate, body fat
distribution and insulin in obese men. Int J Obes Relat Metab
Try as much as possible to avoid toxic metals, Disord 1995 Jan;19(1):57-60.
such as lead and mercury, which may damage Labrie F, et al., Effect of 12-month dehydroepiandrosterone
replacement therapy... in postmenopausal women. J Clin
brain tissue. Mercury is a preservative used in Endocrinol Metab 1997 Oct;82(10):3498-505.
contact lens solution and mercurochrome topical Nagata C, et al., Serum concentrations of estradiol and
antiseptic, and it is also found in many vaccines. dehydroepiandrosterone... in peri- and postmenopausal Japanese
women. Metabolism 2000 Dec;49(12):1561-4.
As I mentioned an earlier issue, it is also found in Alzheimer’s Disease
fish. Workers exposed to lead (from lead batter- Wang HX, et al., Vitamin B(12) and folate in relation to the
ies, for example) have an increased risk of development of Alzheimer’s disease. Neurology 2001 May
8;56(9):1188-94.
Alzheimer’s disease. Friedland RP, et al., Patients with Alzheimer’s disease have
reduced activities in midlife compared with healthy control-
Supplements of vitamin E and ginkgo biloba group members. Proc Natl Acad Sci 2001 Mar 13;98(6):3440-3445.
both help maintain brain function, and ginkgo American Academy of Neurology’s 52nd Annual Meeting.
(Reuters Health, May 8, 2001)
can apparently provide some reversal of decline Oken BS, et al., The efficacy of Ginkgo biloba on cognitive
for elderly patients who have already begun to function in Alzheimer disease. Arch Neurol 1998 Nov;55(11):1409-15
lose cognitive ability. In one study the placebo Le Bars PL, et al., A 26-week analysis of a double-blind, placebo-
controlled trial of the ginkgo biloba extract EGb 761 in dementia.
group showed a decline over six months in all Dement Geriatr Cogn Disord 2000 Jul-Aug;11(4):230-7.
parameters that were studied, and the ginkgo Lung Function and Mortality
group improved in most assessments. The dose of Schunemann HJ, et al., Pulmonary function is a long-term
predictor of mortality... Chest 2000 Sep;118(3):656-64.
ginkgo that the researchers used was 120 mg Schunemann HJ, et al., The relation of serum levels of antioxidant
daily of standardized extract. ... with pulmonary function in the general population. Am J
Respir Crit Care Med 2001 Apr;163(5):1246-55
******************************
3
In the Health News
•Lead is a nervous system poison, and children are particularly susceptible to the damage. Levels
formerly thought to be “safe” are actually associated with decreased cognitive function (Lanphear
BP, et al., Cognitive deficits associated with blood lead... Public Health Rep 2000 Nov-Dec;115(6):521-9). Although 10 mcg
per dL is officially considered acceptable, in children 6 to 16 years old, for every 1 mcg/dL increase
in blood lead level there is a significant reduction in arithmetic scores, reading scores, and
nonverbal reasoning, and a 0.5-point drop in mean scores on a measure of short-term memory.
The associations even held true for levels below 5 mcg. It appears that no amount of lead can be
considered safe. Supplements of vitamin C and zinc can help remove
Dr. Janson's Healthy Living™
lead, as can EDTA chelation therapy or DMSA treatment.
Published by
Diet and Disease Vitality Now! ®
•A report from the FDA on herbs suggests that they harbor bacteria PO Box 384
Greenville, NH 03048
and fungi. But the conclusion that they might therefore be dangerous
Subscriptions:
is misleading, because these products are foods, and our foods are also 888-922-4848 $29/year
not sterile. Reliable manufacturers test raw materials to make sure
their herbal capsules do not harbor pathogenic organisms. (Reuters
Health, American Society for Microbiology Meeting, May 23, 2001) Information herein is not
medical advice or direction. All
•A diet high in apples and tomatoes can protect lung function, accord- material in this newsletter is pro-
ing to a report from the annual meeting of the American Thoracic vided for information only. Its
Society (Reuters Health, May 22, 2001). British researchers tested the FEV1 contents should not be used to
provide medical advice on indi-
(the volume of air you can expel in one second), and found that over vidual problems. Consult a health
a 10 year period regular consumption of apples and tomatoes, both care professional for medical or
rich in antioxidants, was directly related to preservation of pulmo- health advice.

nary function. They also found that eating apples, tomatoes, and Copyright, 2001:
Michael Janson, M.D.
bananas was associated with less wheezing, a symptom of asthma.

Tangy Sauce for Veggies


Often I just do not have time to prepare an elaborate meal, so I’ll just steam some vegetables and
make an easy, tasty sauce to put over them. Usually I’ll just rinse and trim some broccoli or
cauliflower, or I might add potatoes or butternut squash if I want to have more variety (start the
potatoes and squash first as they take longer to steam). Then I blend some crushed garlic with
sesame tahini (crushed sesame seeds, try health food stores for organic brands), fresh lemon juice
diluted with water to taste, ground pepper, thyme, fresh or dried basil, a dash of cumin and cayenne,
and other herbs. If I do make an elaborate dinner, I can serve these vegetables with lemon-tahini
sauce as a side dish. Experiment on your own with different herbs and spices.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in
VITALITY Now!®
Arlington, MA. Call 781-641- PO Box 384
1901 for an appointment. I also Greenville, NH 03048
do phone and Email consults.
•Please visit my newly-designed
website at www.drjanson.com.
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 7 July, 2001

Dear Friends,
I see a persistent pattern of negative reports about dietary supple-
ments in the media, usually based on incomplete or defective
studies, or reports that are irrelevant to the way supplements are
used and the mechanisms by which they have their effects. The
recent study on vitamin C perhaps causing DNA abnormalities is
another example. Every media report I have seen suggested that
vitamin C is a “two-edged sword” when it comes to health.
Michael Janson, M.D.
Editor, Healthy Living
While vitamin C is an antioxidant, in certain conditions (when it
is oxidized) it can become an oxidant. This was shown in an in vitro
In This Issue (test tube) study that was heavily reported in the media. Sensa-
Truth About Vitamin C ................... 1 tional headlines read: “Vitamin C Can Damage DNA,” “Lab
More Benefits of Vitamin C ............ 2 Study Finds Vitamin C Dangers,” and “Vitamin C Found to
Herbal Quality ................................. 2 Promote Cancer-Causing Agents.” Such reports might make you
Support for Prostate Cancer ........... 3 think twice about taking vitamin C. Don’t!
Shiitake Enhances Effects ............... 3 What Is The Truth About Vitamin C?
Concluding from this study that vitamin C is dangerous is unwar-
References ......................................... 3
In The Health News ........................ 4 ranted. In almost every clinical study (real people, real condi-
Diet and Disease ............................... 4 tions, as opposed to test tubes), higher vitamin C intake is associ-
Vegetarian Bean Paté ....................... 4 ated with better health and lower mortality from all causes.
Specific benefits of vitamin C, from food and supplements, range
from protection from cataracts and macular degeneration, reduc-
tion of arterial disease, whether in the legs, the heart, or the brain, less inflammation, and decreased
angina (heart pain due to arterial constriction), to a decreased risk of gastric (and other) cancer.
In addition, a study in volunteers showed that vitamin C could protect the stomach lining from the
damaging effects of aspirin. Typically, aspirin and the non-steroidal anti-inflammatory drugs can
cause stomach ulcers and bleeding, and these are among leading serious side effects of such drugs,
causing many deaths per year. Researchers gave almost 1000 mg daily of vitamin C, and found that
the erosions they could see with a gastroscope were markedly decreased, suggesting that the side effect
is due to free-radical damage, and that vitamin C is therapeutic. Other studies have shown that
vitamin C (and vitamin E) supplements are protective against brain degeneration. It preserves
cognitive function in those subjects without dementia, and reduces vascular dementia by 88 percent.
The longer the men used the supplements, the greater the effect, so don’t wait for conservative
scientists and the media to give you “permission”to supplement.
Even in other in vitro studies, vitamin C shows real benefits. For example, vitamin C and B12 can
decrease cancer cell growth in tissue culture. High levels of vitamin C alone or with other antioxidants
are toxic to cancer cells, and it protects heart muscle cells against oxidation. Do not make health
decisions on sensational media reports that belittle the benefits of dietary supplements.
1
More Benefits of Vitamin C that lead, even in low levels, is not safe, especially
for children. Maintaining high levels of vitamin
Studies abound on the benefits of a high intake of
C is important for detoxification among its many
vitamin C, whether from fruits and vegetables or
other benefits. Other nutrition that helps to lower
from supplements. Researchers in California
lead levels comes from a high fiber diet, and
studied 994 women, of whom 277 took regular
dietary and supplemental sources of zinc, vita-
vitamin supplements including vitamin C rang-
min D, and calcium. A high tofu intake lowers
ing from 100 to 5000 mg daily. The average
lead levels, possibly because it is rich in calcium.
intake among these women was 745 mg.
High vitamin C is also associated with better lipid
In this study the average duration of taking
profiles. It increases the level of the good HDL-
vitamin C was over 12 years, and over 85 percent
cholesterol, while lowering the total. In reviews
of the women took the vitamin C for at least three
such as these, the blood levels are composed of
years. What they found was better bone density
vitamin C from food and supplements. Because
with higher vitamin C intake.
so many Americans take supplements of vitamin
The women taking vitamin C with estrogen had C, it has to be presumed that the higher blood
even better bone density, and those taking addi- levels are to some extent related to those supple-
tional calcium had an even better result. In fact, ments.
they found a three percent higher bone density
The fact is, so much research suggests the value
when vitamin C was considered independently of
of keeping your vitamin C level high, that it is
the other variables.
irresponsible for news media and scientists to
Vitamin C is known to be necessary for collagen caution against supplements based on flawed
formation, and collagen is the connective tissue studies. These warnings will lead to poorer nutri-
at the foundation of bone formation. It also ap- tional status and increases in serious diseases.
pears to stimulate bone forming cells called osteo-
******************************
blasts.
In supplementing for bone preservation and in- Herbal Quality
creasing bone density, I recommend other supple- The quality of herbal products available from
ments in addition to vitamin C and calcium. different sources can vary quite a bit. Research-
Ipriflavone, an isoflavone similar to those found ers took 25 different ginseng products from health
in soybeans, helps to build bone density, and food stores, and analyzed them for active com-
natural progesterone helps even more than es- pounds. (It is only recently that western medicine
trogen. accepted that herbs even contain active compo-
Other minerals that play a role in bone formation nents.) In some brands, the known active prin-
include magnesium, manganese, and boron, so I ciples were quite different from what was listed
usually recommend a multiple vitamin-mineral on the label, and ranged in these tests from 15 to
complex with good amounts of each of these. 200-fold (more than minor natural variation).
Vitamin C and Other Conditions Of course, the marker compounds that they stud-
ied may not be the only active substances in the
Another study showed that higher vitamin C herbs, but it does suggest that you have to be
intake could reduce gall bladder disease by 35 to careful to buy products from a reliable source.
40 percent. Vitamin C affects bile acid produc- The compounds analyzed were ginsenosides and
tion, which may be its mechanism of reducing eleutherosides, thought to be responsible for the
gall bladder symptoms and stones. ginseng activity of Panax (American and Asian)
In addition to vitamin C, a low-fat, mostly veg- species and Eleutherococcus (Siberian species).
etarian diet can also help, as can adding supple- None of the products were adulterated, so they
ments of the amino acid taurine. I often recom- were safe, but some contained more than the
mend adding 1000 mg of taurine twice a day. label claim and some less (whether it was signifi-
Higher vitamin C levels are also associated with cantly less is not clear). My recommendation is to
lower blood lead levels. Recent information shows always buy standardized herbs when they are
2
available, whether it is for ginseng or other prod- quoted as saying, “it might be used in an adju-
ucts. Many standardized herbs are now being vant fashion to make radiation therapy more
sold. They have all of the components of regular effective and ultimately as a chemopreventive
herbs, plus known levels of active compounds. agent. But that is a long way off.” Well, I have
Ginseng is known as an “adaptogen,” able to help news for him–it is already being used as part of
cope with physical and emotional stress. They all effective alternative treatments, combined with
appear to help the adrenal glands. Siberian gin- saw palmetto and other herbs and supplements.
seng helps stamina and immune function, while Shiitake Enhances Effects
American is more relaxing and sedative. The The effects of genistein are enhanced by an ex-
Asian ginseng (also called Korean) helps energy tract of shiitake, a mushroom long used for its
and has a mild stimulant effect. health benefits. A derivative of shiitake, beta-1,3
More Support for Prostate Cancer glucan or “lentinan,” is an immune enhancing
At least one of the components of tofu is valuable substance that can support the treatment of im-
in slowing the growth of prostate cancer. A team mune deficiency and cancer. Beta-1,3 glucan pro-
of researchers in California tested genistein in longs the life of cancer patients. One report showed
mice with prostate cancer and found that it slowed that patients with advanced, metastatic prostate
the growth of the tumors. They also tested it in cancer given lentinan in addition to their other
tissue cultures and found that it inhibited the therapy had a 35 to 50 percent improvement in
growth of tumor cells. longevity compared to the control group. The five
year survival was 43 versus 29 percent.
Genistein is an isoflavone with antioxidant prop-
erties and phytoestrogen activity to help reduce
References:
the risk of breast and other cancers, control meno-
Vitamin C Research
pausal symptoms, and protect against osteoporo- Khaw KT, et al., Relation between plasma ascorbic acid and
sis. Tofu also decreases the risk of lung cancer. mortality.... Lancet 2001 Mar 3;357(9257):657-63.
Mares-Perlman JA, et al., Vitamin supplement use and incident
Adding a variety of soy foods to your diet will cataracts ... Arch Ophthalmol 2000 Nov;118(11):1556-63.
contribute isoflavones (which can also be taken Masaki KH, et al., Association of vitamin E and C supplement use
with cognitive function and dementia in elderly men. Neurology
as supplements). Tofu can be cut into chunks and 2000 Mar 28;54(6):1265-72.
added to stir-fried vegetables, or crumbled to use Pohle T, et al., .. aspirin-induced gastric damage: gastroprotection
by vitamin C. Aliment Pharmacol Ther 2001 May;15(5):677-87.
instead of cheese in lasagna with whole wheat Casciari JJ, et al., Cytotoxicity of ascorbate, lipoic acid, and other
pasta . I also like a marinated baked tofu such as antioxidants.. in vitro tumours. Br J Cancer 2001 Jun;84(11):1544-50.
Tofu-Lin, by SoyBoy, which I dice in salads, or Rinne T, et al., Vitamins C and E protect isolated cardiomyocytes
against oxidative damage. Int J Cardiol 2000 Sep 15;75(2-3):275-81.
slice for a sandwich with lettuce and tomato. Morton DJ, et al., Vitamin C supplement use and bone mineral
density in postmenopausal women. J Bone Miner Res 2001
Tempeh is an Indonesian soyfood, made from Jan;16(1):135-40.
whole soybeans. It is cultured with a mold much Simon JA, Hudes ES. Serum ascorbic acid and gallbladder
disease... Arch Intern Med 2000 Apr 10;160(7):931-6.
the way cheese is made, and it has a distinctive Simon JA, Hudes ES, Relationship of ascorbic acid to blood lead
taste. It can be sautéed or marinated, and many levels. JAMA 1999 Jun 23-30;281(24):2289-93.

ready-made patties are available grilled with Herbal Quality


Harkey MR, et al., Variability in commercial ginseng products: an
lemon-pepper or barbecue flavors to be used in analysis of 25 preparations. Am J Clin Nutr 2001 Jun;73(6):1101-6.
sandwiches as a veggie-burger. Soyfoods and Prostate Cancer
I make a dessert with equal amounts of frozen Soy extract slows prostate cancer growth in mice. Reuters Health,
June 5, 2001
bananas and “silken” tofu in a food processor, Kolonel LN, et al., Vegetables, fruits, legumes and prostate
adding a little vanilla and maple syrup or honey, cancer... Cancer Epidemiol Biomarkers Prev 2000 Aug;9(8):795-804.
Somekawa Y, et al., Soy intake related to menopausal symptoms,
and garnished with crushed almonds. You can serum lipids, and bone mineral density in postmenopausal
use soymilk in cereals–just be careful to choose Japanese women. Obstet Gynecol 2001 Jan;97(1):109-15.
Wakai K, et al., Risk modification in lung cancer ..preserved foods
the ones with the least sugar such as the plain and soyfoods: Lung Cancer 1999 Sep;25(3):147-59.
varieties in the “milk-carton” shaped containers. Matsuoka H, et al., Lentinan potentiates immunity and prolongs
the survival time....Anticancer Res 1997 Jul-Aug;17(4A):2751-5.
It is interesting that when the author of the study Tari K, Effect of lentinan for advanced prostate carcinoma
on prostate cancer presented his findings, he was Hinyokika Kiyo 1994 Feb;40(2):119-23.

3
In the Health News
•In The Lancet, a British medical publication, the Editor accused the FDA of having too close ties
with the drug industry, and not doing an adequate job of regulating drugs. He said “This story
reveals... the extent to which the FDA, its Center for Drug Evaluation and Research (CDER) in
particular, has become the servant of industry.” The editorial related to approval of Lotronex,
a drug for irritable bowel syndrome, that caused some deaths from ischemic colitis. Irritable
bowel syndrome may be debilitating in some cases, but it is not fatal. The FDA scientists who had
expressed concerns about safety were ignored. Other natural treat-
ments are often effective, using dietary change, L-glutamine supple- Dr. Janson's Healthy Living™
ments, and essential fatty acids, along with acidophilus and other
intestinal support. Horton R, Lotronex and FDA, Lancet 2001 May 19;357(9268); 1544. Published by
®
Vitality Now!
Diet and Disease PO Box 384
Greenville, NH 03048
•A group of researchers has “discovered” that if you eat like early man–
Subscriptions:
the diet from evolutionary times–you can reduce your risk of disease. 888-922-4848 $29/year
Jenkins DJ, et al., Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and
colonic function. Metabolism 2001 Apr;50(4):494-503. Information herein is not
The diet they studied was very high in fruits, vegetables, and nuts, as medical advice or direction. All
material in this newsletter is pro-
well as fiber. In fact, it had about four times as much fiber as even the vided for information only. Its
current USDA recommended increase. The diet also had no meat, contents should not be used to
cheese, or butter. This diet lowered cholesterol within one week, and provide medical advice on indi-
vidual problems. Consult a health
the LDL cholesterol went down by 33 percent. The researchers said care professional for medical or
that gathering greens and fruits played a much larger role than health advice.
hunting small animals, and this diet reduces the risk of heart disease
Copyright, 2001:
and colon cancer. These benefits were far greater than from the Heart Michael Janson, M.D.
Association diet and even better than the Mediterranean diet.

Vegetarian Bean Paté


This is a quick snack (once it is cooked) that I make as a spread for whole grain bread or chips. Sauté
some minced onions, garlic, mushrooms, carrots, parsley, and herbs, especially thyme, basil, cumin,
fresh coriander, soy sauce, and pepper, until well done. Add some toasted whole grain bread crumbs
(about equal to half the onions), and put the mixture in a food processor with an equal amount of
cooked navy beans. When the mix is a smooth, pasty texture, turn it into a baking loaf dish coated
with a thin layer of olive oil. Bake it at 400 degrees covered with foil for 20 minutes, and then uncover
and bake until the top is brown, about another 10 to 20 minutes and let it cool. I freeze the extra and
take it with me on trips or for quick lunches with some lettuce and tomato or a salad.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in BULK RATE
VITALITY Now!®
Arlington, MA. Call 781-641- PO Box 384
US POSTAGE PAID
BOSTON, MA
1901 for an appointment. I also Greenville, NH 03048 PERMITNO.
do phone and Email consults.
•Please visit my newly-designed
website at www.drjanson.com.
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 8 August, 2001

Dear Friends,
Why am I continually surprised when medical doctors make
unfounded, ignorant claims about dietary supplements or alter-
natives in medicine? The latest example is from a group of so-
called “aging experts” from the International Longevity Center,
based in New York, in a critique of another anti-aging medical
organization (they complain that doctors make a living doing
alternative medicine, as if they don’t with their treatments).
Michael Janson, M.D.
Editor, Healthy Living One of the doctors was quoted as saying, “Antioxidants have
never been proven to be of any clinical benefit for any illness,
In This Issue ever,”which begs the question, “what constitutes proof?”since
Proof or Evidence? .......................... 1 there is a lot of evidence. It is almost impossible to “prove”
Summer Skin Protection ................. 2 anything in the biological sciences to a degree that would satisfy
Skin Preventive Medicine .............. 2 the most resistant skeptic, but we have to make decisions about
Supplements for The Skin .............. 3 health care based on the best evidence of the moment, not “proof.”
Birth Defects, Zinc and Folate ........ 3 Physicians make recommendations every day based on their
References ......................................... 3 interpretation of medical science, and the best experts come up
In The Health News ........................ 4 with different opinions. I attend a clinical conference on some
Diet and Disease ............................... 4
Friday afternoons, with some of the best cardiologists in the
Boston area. They present cases and ask each other about what
Chick Peas and Rice ........................ 4
course of action to take. They often come up with three, four, or
even five different ways to manage a patient. The physician in
charge must decide how to manage the medical condition, considering all of the opinions. And whether
or not the experts come to a consensus, the patient needs treatment.
Is this science? Is this art? No, this is a combination: applying the art of medicine to the best
information that science has to offer. To ask anti-aging doctors to live up to a higher standard of “proof”
is unwarranted and biased. Right now, the best evidence that we have suggests that lifestyle, diet,
dietary supplements (yes, including antioxidants!), exercise, stress management, and many uncon-
ventional treatments are valuable in the prevention, management, and treatment of a variety of
conditions. I point them out in every issue of this newsletter.
Would I like more proof? Of course! Just as I would like more proof of any conventional medical
treatments (which are often far more risky but not more scientific). However, we cannot wait for perfect
proof before we try to help our patients. We are limited by uncertainty, but not incapacitated by it.
It is unwise to exclude any of the potential benefits from what is called alternative medicine,
complementary medicine, nutritional medicine, anti-aging medicine, or simply “good medicine,”(with
or without conventional treatments). Doctors who do so mistreat their patients, and they misunder-
stand the value of medical science. They also diminish themselves. Everyone suffers when such bias
and ignorance remove the potential benefits of comprehensive health care.
1
Summer Skin Protection (and More) contain antioxidants, such as vitamin C, proan-
thocyanidins, and coenzyme Q10. However, other
It is now no secret that skin is readily damaged by
than vitamins C and E, which do help protect
excessive exposure to the sun or other sources of
against ultraviolet light, it is not clear that others
ultraviolet light (such as tanning booths). Sun-
are beneficial when applied topically.
screen can protect the skin, but this may not be
adequate during prolonged exposure, and many A better idea is to protect yourself from free
sunscreens contain harmful chemicals. radical damage by eating a diet with protective
When I grew up we spent summers at the New nutrients and taking supplements that are known
Jersey shore, getting very tanned playing on the to offer protection. These have been shown to
beach, swimming, and spending virtually all day lower the incidence of various cancers.
outdoors, and no one knew of sunscreen. The risks Choose a diet that is rich in fruits and vegetables.
of sun damage were little known 50 years ago. These are high in vitamins and minerals, and
While some sun exposure is needed for produc- they contain lots of flavonoids, carotenoids, and
tion of vitamin D in the skin, and light received protective phytochemicals–antioxidants that pro-
through the eyes stimulates the pineal gland to tect us against free radical damage and cancer,
help regulate the body clock, sun worship leads to and maintain healthy and supple skin.
significant tissue damage. It also puts you at an Avoid hydrogenated oils (margarine and
increased risk of developing skin cancer. shortenings), as they interfere with immune func-
Skin cancer is increasingly common, and it oc- tion and disrupt the normal prostaglandin me-
curs in three forms, depending on the affected tabolism. Prostaglandins regulate many differ-
cells. The superficial layer of skin, or epidermis, is ent physiological functions. The best oils are from
made up of the outermost squamous cells, the seeds, nuts, beans, and cold-water fish (as part of
basal cells just beneath them, and the pigment a healthy variety of foods). You also find oils in
cells, called melanocytes. The dangerous kinds of some whole grains and a few vegetables, such as
cancer are squamous cell cancer and melanoma. avocados.
Basal cell cancers only rarely metastisize, but Supplements for The Skin
they can grow locally.
Most of the antioxidant supplements that I have
Most of these tumors appear only on areas of the talked about so much are valuable in protection
skin that are exposed to the sun, so the correla- against the damage from ultraviolet exposure.
tion is quite clear. Ultraviolet light leads to free These include vitamin C (2000 to 4000 mg daily),
radical damage to the superficial cells that are vitamin E (400 to 800 IU), coenzyme Q10 (100 to
most exposed. This results in premature aging 200 mg), selenium100 to 200 mcg), proanthocy-
and wrinkles from protein cross linkages in col- anidins (50 to 100 mg), and other bioflavonoids
lagen, and is the likely cause of the cancers. (1000 to 2000 mg).
You need to be very cautious to avoid excessive These also happen to be the ones that protect
exposure. Even tanning is an indication of dam- against premature aging of tissues, including the
age, so you should avoid the sun in the middle of skin, by preventing the cross-linking of protein.
the day. When you are out, wear lightweight but The benefit is just more apparent in the skin. Sun
opaque clothing, stay in the shade, and use sun- damage is cumulative, and is likely worsened by
screen with SPF 15 protection. While this can other free radical exposure, as is evident in smok-
help prevent squamous cell cancer, it is not clear ers, and on the neck skin of outdoor workers.
that it protects against melanoma. By all means,
In addition to free radical protection, nutrients
avoid tanning booths.
help to maintain the strength of connective tis-
Other Skin Preventive Medicine sue, and youthful looking skin. Vitamin C, fla-
Protecting the skin is important not only for vonoids, and MSM (methyl sulfonyl methane, a
itself, but the skin is a visible model for how to sulfur source, 1000 to 2000 mg) are essential for
slow down the aging process and prevent free- production of strong collagen, and zinc (15 to 30
radical diseases in general. Some skin creams mg) is essential for elastin, the substance that
2
helps maintain elasticity of skin. This declines to eat foods rich in folate, as they are also rich in
with age, as is evident if you pinch the skin on the many other nutrients. Good food sources of folate
back of your hand to form a tent, and let go. It are leafy green vegetables, bananas, peas and
snaps back flat when you are young, but takes its beans, whole grains, and oranges.
time when you get older. Folate levels in foods do vary, so I recommend
Adequate omega-3 oil, from flaxseeds, walnuts, supplements. Poor health habits increase the
and fish, such as sardines or salmon, and gamma- need for folate. Smoking, drinking alcohol, tak-
linolenic acid (an omega-6 oil, from borage or ing birth control pills, and dieting are among the
evening primrose oil) help to balance the prostag- habits that reduce folate in the body.
landins. This does not mean eating a high fat It is now apparent that in addition to folic acid,
diet, or adding lots of oil to a healthy diet. If you zinc is also beneficial in preventing neural tube
prefer to avoid fish, be sure to select some of the defects (NTD). Researchers in India have corre-
vegetarian sources of omega-3 oils. lated low hair zinc levels in pregnant women with
Regular exercise helps maintain the enzymes an increased incidence of NTD (the serum levels
that protect against free radical damage, such as were not correlated, but the serum is not a reli-
superoxide dismutase (SOD). To produce SOD able way to evaluate zinc levels). Another report
you need adequate zinc, copper, and manganese. shows that maternal zinc supplements help to
You can certainly do your exercise outdoors, but prevent birth defects.
take precautions against excessive sun exposure. Other helpful nutrients include vitamin B12 and
These are the precautions I have been taking to pantothenic acid, and it is good to have a broad
help protect my skin from the aging process and spectrum of nutrients in a comprehensive multi-
cancer. If you protect your skin, the chances are vitamin-mineral supplement for extra insurance.
high that you will be protecting yourself from
aging, cancer, and other age-related diseases. References:
Editorial
Birth Defects, Zinc, and Folate Physicians warn against anti-aging therapies. Reuters Health, July
Although the FDA has only recently acknowl- 16, 2001
Skin Protection
edged that folic acid (or folate) supplements can
Black HS.Influence of dietary factors on actinically-induced skin
prevent birth defects (neural tube defects, or cancer. Mutat Res 1998 Nov 9;422(1):185-90.
NTD), it has been well known in the medical Wargovich MJ, Experimental evidence for cancer preventive
elements in foods. Cancer Lett 1997 Mar 19;114(1-2):11-7.
research for many decades, and even other gov- Birt DF, et al., Diet intervention for modifying cancer risk. Prog
ernment agencies suggest folate supplements. Clin Biol Res 1996;395:223-34.
Gerrish KE, Gensler HL, Prevention of photocarcinogenesis by
NTD’s include spina bifida, a failure of the spine dietary vitamin E. Nutr Cancer 1993;19(2):125-33.
to close, and anencephaly, a failure of the brain to Pence BC, et al., Effects of dietary selenium on UVB-induced skin
carcinogenesis and epidermal antioxidant status. J Invest Dermatol
develop. When the spine fails to close, corrective 1994 May;102(5):759-61.
surgery is required, but these children often have Smart RC, Crawford CL, Effect of ascorbic acid and its synthetic
lipophilic derivative ascorbyl palmitate on phorbol ester-induced
multiple abnormalities, and short survival. With skin-tumor promotion in mice. Am J Clin Nutr 1991 Dec;54(6
anencephaly, there is a failure of the brain to Suppl):1266S-1273S.
Krol ES, et al., Photoprotective actions of topically applied
develop, leading to stillbirths or death shortly vitamin E. Drug Metab Rev 2000 Aug-Nov;32(3-4):413-20.
after birth. Santamaria L, et al., Chemoprevention of indirect and direct
chemical carcinogenesis by carotenoids as oxygen radical
The American Preventive Medical Association quenchers. Ann N Y Acad Sci 1988;534:584-96.
and several other parties sued the FDA to allow Neural Tube Defects
manufacturers to say on their labels that folate Hunt GM, Open spina bifida: outcome for a complete cohort
treated unselectively and followed into adulthood. Dev Med Child
helps prevent birth defects, giving consumers Neurol 1990 Feb;32(2):108-18.
more information. Fortunately for the health of Velie EM, et al., Maternal supplemental and dietary zinc intake
and the occurrence of neural tube defects in California. Am J
children and freedom of speech, the FDA lost this Epidemiol 1999 Sep 15;150(6):605-16.
suit. Before this lawsuit, the FDA insisted that it Srinivas M, et al., Association between lower hair zinc levels and
neural tube defects. Indian J Pediatr 2001 Jun;68(6):519-22.
was better to get folic acid from food, rather than Cockroft DL, Vitamin deficiencies and neural-tube defects:
supplements, even though most of the research human and animal studies. Hum Reprod 1991 Jan;6(1):148-57.
was done with supplements. It is still a wise idea
3
In the Health News
•People at risk of peptic ulcers from low-dose aspirin, appear to have an even higher risk if they
also have Helicobacter pylori in the stomach. The irritation of the gastric mucosa caused by low-
dose aspirin was much worse among those testing positive for the bacteria, which is well known
to be associated with increased peptic ulcer disease. (Feldman M, et al., Role of Helicobacter pylori...during long
term/low dose aspirin therapy... Am J Gastroenterol 2001 Jun;96(6):1751-7) Gastric erosions are seen in one of six
people on aspirin, but in 50 percent of people who also have H. pylori.
Diet and Disease
•A healthy low-fat diet with supplements of flax seeds can slow the Dr. Janson's Healthy Living™
growth of prostate cancers (Demark-Wahnefried W, et al., Pilot study of dietary fat
Published by
restriction and flaxseed supplementation... Urology 2001 Jul;58(1):47-52). Flaxseeds Vitality Now! ®
contain both omega-3 oils, fiber, and lignans, substances that may PO Box 384
bind with testosterone and thus slow the growth of prostate cancer. Greenville, NH 03048
These subjects were instructed in a low fat diet, with less than 20 Subscriptions:
percent of their calories from fat, and within 5 weeks they had 888-922-4848 $29/year
improved, and their cholesterol levels had come down also. The Information herein is not
average American diet is well over 30 percent fat (high sugar intake medical advice or direction. All
makes this appear low). material in this newsletter is pro-
vided for information only. Its
•A new report suggests that the risk of MS is much lower on a vegetar- contents should not be used to
ian diet, and higher on a diet that contains a lot of saturated fat. provide medical advice on indi-
vidual problems. Consult a health
(Reuters Health, June 16, 2001). High caloric intake also increased the risk.
care professional for medical or
Even the protein source made a difference. Men and women who ate health advice.
predominantly vegetable protein had a 60 percent lower risk of MS.
Copyright, 2001:
They also found that vitamins C, B1 (thiamin), and B2 (riboflavin), Michael Janson, M.D.
and fiber, calcium and potassium were strongly protective.

Chick Peas and Rice


I use this versatile combination as the foundation for several meals. Pressure cook organic chick
peas for 20 minutes and let them cool slowly (or add 5-10 minutes). Cook brown rice using two parts
water to one part rice (I use a rice cooker to save effort; follow its directions). I keep these in the fridge
and combine them with some pepper, lemon or vinegar, flaxseed or olive oil (or a mixture) and some
thyme or oregano as a snack. I also will have them with stir-fried onions, garlic, and mixed
vegetables to make a meal. Another choice for the rice is to make a breakfast by warming it with
soymilk or Rice Dream, adding raisins, cinnamon, and banana or other fruit. Chick peas can be put
in salad, or if you are ambitious you can mash them with garlic, lemon, and tahini to make hummus.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in BULK RATE
VITALITY Now!®
Arlington, MA. Call 781-641- PO Box 384
US POSTAGE PAID
BOSTON, MA
1901 for an appointment. I also Greenville, NH 03048 PERMITNO.
do phone and Email consults.
•Please visit my newly-designed
website at www.drjanson.com.
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 9 September, 2001

Dear Friends,
Studies continue to show the benefits of lifestyle change in man-
aging or preventing chronic, degenerative diseases, such as heart
disease, strokes, cancer, arthritis, and diabetes. An interesting
report on diabetes from a division of the National Institutes of
Health appeared recently that must have given drug companies
some serious concern.

Michael Janson, M.D.


This study showed that people with poor blood sugar control, who
Editor, Healthy Living are at greater risk of developing type 2 diabetes, can reduce that
risk somewhat by taking the drug metformin (Glucophage), but
In This Issue they did far better with modest lifestyle changes, such as regular
Diabetes:Lifestyle over Drugs ........ 1 exercise and diet. The participants were put on a low fat diet and
Dietary Helpfor the Lungs ............. 2 30 minutes of walking 5 times a week.
Lifestyle and Lung Disease ............. 2 The group on the drug reduced their risk by 30 percent, compared
Supplements for The Lungs ........... 2 with an almost 60 percent reduction in the subjects who adopted
Diet and The Heart .......................... 3 the lifestyle changes. They did not have to exercise heavily or
References ......................................... 3 starve themselves to see these dramatic benefits. The results of
In The Health News ........................ 4 this study were so striking that the government ended the study
Diet and Disease ............................... 4
a year early.
Also, the benefits for the diet and exercise group were consistent
Peach-Banana Puree ........................ 4
through many ethnic groups: African Americans, Hispanic Ameri-
cans, Asian Americans, Pacific Islanders, and American Indians,
who are considered to be at high risk for diabetes, making it unlikely that this is a genetic condition.
The lifestyle changes were also effective for all weights, and all age ranges. By comparison, the drug
regimen was ineffective for those subjects who were older or those who were not as overweight.
It is interesting that on another area of the website of the National Institute of Diabetes and Digestive
and Kidney Diseases (NIDDKD, www.niddk.nih.gov/health) they have information on alternative
medicine, apparently no longer able to ignore it. They report that acupuncture and biofeedback might
help the pain of peripheral neuropathy, a nerve degeneration common in diabetics.
They then mention dietary supplements. They admit that studies show chromium helps insulin
function (it is a part of “glucose tolerance factor,” or GTF). They go on to say that due to insufficient
evidence “no recommendations for supplementation yet exist.” They are incorrect in that. Many
physicians and researchers include chromium supplements–200 to 1000 mcg per day– as part of their
treatment protocols for diabetes. It is only the NIDDKD that is behind the times.
They also say that magnesium and vanadium are helpful in controlling blood sugar and reducing the
complications of diabetes, but they again make no recommendations, saying that researchers want to
understand how they work first. This is an unnecessary restraint when such a serious disease can be
prevented or relieved with such simple, safe measures.
1
Dietary Benefits for Lung Disease Patients with chronic lung disease who partici-
pate in regular exercise rehabilitation programs
I have previously reported on the benefits of
show reductions in shortness of breath and greater
maintaining good lung function as a way to im-
exercise capacity, in addition to better psychoso-
prove longevity and well being. In that report,
cial function. Moderate aerobic exercise is the
apples and tomatoes were shown to protect the
usual practice in these rehab programs.
lungs and improve lung function tests. Now an-
other study supports the value of good nutrition Other studies show that asthmatics benefit from
in helping preserve the lungs by preventing and a regular exercise program, with increased exer-
treating chronic obstructive lung disease. cise tolerance and easier breathing. Children
with asthma also benefit from exercise. They
A good measure of lung function is the forced
increase their maximal work load, their oxygen
expiratory volume in one second (FEV1), or the
uptake, and their endurance, while showing a
ability to expel a large volume of air quickly. This
beneficial decrease in their heart rates. Interest-
function is impaired in patients with chronic
ingly, exercise also enhanced their self-esteem
bronchitis and emphysema (the combination re-
and coping behavior.
ferred to as chronic obstructive lung disease, or
COLD), as well as asthma, and other lung dis- A number of studies show that yoga and related
eases. Using a dietary intake questionnaire, activities can improve lung function even when
Dutch researchers showed improvements in conditions are relatively advanced. In one study
FEV1 from a high intake of several phytochemi- of 570 asthmatics, subjects were able to reduce or
cals found in fresh fruits and tea. eliminate many of their medications by practic-
ing yoga positions and meditation after a 2 to 4
They studied catechins, flavonols, and flavones
week training program. They also improved in
found in apples, pears, and tea, as well as other
their measures of lung function, and the more
fruits and vegetables, in over 13,000 adults, and
they practiced the better results they had. They
they looked for changes in FEV1, in addition to
maintained these benefits for up to five years.
improvements in symptoms, such as cough,
phlegm production, and shortness of breath. They Supplements for The Lungs
concluded that a high intake of these phyto- Dietary supplements play a role in lung health.
chemicals was beneficial for both symptoms and Antioxidant nutrients, such as vitamins A, C and
tests of lung function. E, coenzyme Q10, and carotenoids enhance
Other dietary practices may also make a differ- FEV1, lung capacity, and oxygenation of the
ence in lung health. Patients with chronic lung blood, and they protect mucous membranes. Most
disease were given caloric supplements in a study people do not get enough of these vitamins in
comparing the effects of a carbohydrate-rich their diets, so supplements are valuable.
source with a fat-rich supplement. The higher fat Folic acid and selenium are both associated with
supplement produced more shortness of breath a reduced risk of lung cancer. Often, soil and crop
than the carbohydrates. A diet high in vegetables, selenium levels are low, partly due to farming
fruits, whole grains, and beans provides the most methods and partly to prehistoric glacial activ-
beneficial antioxidants and phytochemicals. ity. The usual recommended amount of selenium
More Lung Support is 200 mcg per day, readily available in multivi-
tamins or as an individual supplement.
Other health practices can also preserve lung
function. I am sure I do not even have to mention N-acetyl cysteine (NAC), a sulfur-containing
the importance of not smoking. Regular exercise amino acid, is useful in treatment of chronic lung
increases lung capacity and helps maintain cir- disease because it helps to loosen secretions,
culation, supporting the capacity of the lungs to making it easier to clear the bronchial passages.
oxygenate the blood. Many studies have shown NAC is a precursor of the antioxidant glutathione.
that exercise is valuable for chronic lung disease, It protects the liver from toxins, and it may also
reducing symptoms and improving measures of help prevent cancer. Typical doses of NAC are
lung function. 500 to 2000 mg per day.
2
More on Diet and The Heart mocysteine is high. The typical dose is 800 to
5000 mcg a day, depending on your level of ho-
The relationship between coffee consumption and
mocysteine.
heart disease has been controversial. Many years
ago, articles appeared showing an increased risk Additionally, supplements of vitamin B12 (cobal-
of heart disease in people who consumed more amin, 1000 to 2500 mcg daily) and vitamin B6
than six cups of coffee a day. Later studies sug- (pyridoxine, 50 to 200 mg daily) can help lower
gested that “moderate” coffee consumption did homocysteine. If you have a very high level, and
not raise cardiovascular risks. Some research these don’t bring it down to a safer range, you can
claimed that perhaps the difference between fil- also take betaine (trimethyl glycine, 6000 mg
tered and boiled coffee was significant. (Boiled daily) or choline (2000 mg daily) as part of your
coffee has more “terpenoids” that are known to supplement regimen.
raise cholesterol levels.) I have often reported on dietary supplements for
A new article in the American Journal of Clinical the heart. These include coenzyme Q10, magne-
Nutrition suggests that even the consumption of sium, L-carnitine, vitamins E and C, L-arginine,
filtered, caffeinated coffee could increase risk fac- selenium and others. Phytochemicals, such as
tors for heart disease. The researchers took regu- the flavonoid quercetin (found in apples and yel-
lar coffee drinkers and put them on a program of low or red onions) and proanthocyanidins are
no coffee, 1 to 3 cups a day, or more than 4 cups a also effective antioxidants.
day. The relationship to decaf is not clear. Fish oil and other sources of omega-3 fatty acids,
Those participants who abstained from regular and gamma linolenic acid can lower blood lipids,
coffee had a reduction of cholesterol and a low- and platelet aggregation. Many herbs, such as
ered homocysteine compared to their own blood garlic and hawthorn berry are also beneficial.
levels before the study. Elevated homocysteine is
References:
another risk factor for heart disease. Boiled coffee
apparently has a greater effect on cholesterol Editorial
Diet and Exercise Dramatically Delay Type 2 Diabetes...NIDDKD
levels, as the decline was less after abstention Website Press release, August 8, 2001
from filtered coffee. Lung Function
Of course, coffee has other ill effects, including van Veldhoven NH, et al., Children with asthma and physical
exercise... Clin Rehabil 2001 Aug;15(4):360-70
increased stomach acid production and reduced O’Donnell DE, et al., Older patients with COPD: benefits of
function of the esophageal sphincter, which might exercise training. Geriatrics 1993 Jan;48(1):59-62, 65-6.
Gosselink R, et al., Exercise training in COPD patients: the basic
exacerbate the symptoms of ulcers or heartburn, questions. Eur Respir J 1997 Dec;10(12):2884-91.
also known as gastro-esophageal reflux disease Nagendra HR, Nagarathna R, An integrated approach of yoga
therapy for bronchial asthma... J Asthma 1986;23(3):123-37.
(GERD). In addition, caffeine is a stimulant that Schunemann HJ, et al., The relation of serum levels of antioxidant
often leads to a post-caffeine depression. vitamins C and E, retinol and carotenoids with pulmonary
function... Am J Respir Crit Care Med 2001 Apr;163(5):1246-55.
In order to reduce levels of cholesterol and ho- Fujimoto S, et al., Effects of coenzyme Q10 administration on
mocysteine, it is beneficial to make dietary pulmonary function and exercise performance in patients with
chronic lung diseases. Clin Investig 1993;71(8 Suppl):S162–6.
changes and to take various dietary supplements. Fleet JC Dietary selenium repletion may reduce cancer incidence
Homocysteine is made from the amino acid me- in people at high risk who live in areas with low soil selenium.
Nutr Rev 1997 Jul;55(7):277-9.
thionine, found in high amounts in meat, chicken, Knekt P, et al., Is low selenium status a risk factor for lung cancer?
and eggs. Of course, the fat and cholesterol in Am J Epidemiol 1998 Nov 15;148(10):975-82.
Heimburger DC, et al., Improvement in bronchial squamous
meat are not helpful either (however, cholesterol metaplasia in smokers treated with folate... JAMA 1988 Mar
consumption is not as important as the choles- 11;259(10):1525-30.
Boman G, et al., Oral acetylcysteine reduces exacerbation rate in
terol that you make in the liver, or the oxidation chronic bronchitis. Eur J Respir Dis 1983 Aug;64(6):405-15.
of cholesterol from inadequate intake of antioxi- Diet and The Heart
dant nutrients). Christensen B, et al., Abstention from filtered coffee reduces the
concentrations of plasma homocysteine and serum cholesterol—a
Folic acid, found in vegetables and whole grains, randomized controlled trial. AJCN, 2001 Sep;74(3):302-307.
can reduce the level of homocysteine. Supple- Stolzenberg-Solomon RZ, et al. Association of dietary protein
intake and coffee consumption with serum homocysteine
ments are usually needed to make sure you have concentrations... Am J Clin Nutr 1999;69:467–75.
an adequate amount if your blood level of ho-
3
In the Health News
•It is sometimes claimed that the risk of developing osteoarthritis is increased among people who
exercise regularly, due to chronic minor joint damage. Now a study has shown that regular
exercisers are not at increased risk of developing osteoarthritis, unless they have a significant
injury to a joint. (Sutton AJ, et al., A case-control study to investigate the relation between low and moderate levels of
physical activity and osteoarthritis of the knee... Ann Rheum Dis 2001 Aug;60(8):756-64.) After a knee injury the risk
of osteoarthritis was greatly increased. Some sports are riskier than others. Be sure to warm up
and stretch adequately to prevent injury (and choose safer sports).
Diet and Disease Dr. Janson's Healthy Living™
•Patients with Crohn’s disease, a chronic inflammatory bowel disorder, Published by
have elevated levels of oxidation byproducts called “reactive oxygen Vitality Now! ®
species.” The measures of their oxidative stress are significantly PO Box 384
increased, and their levels of antioxidant nutrients are depressed. Greenville, NH 03048
(Wendland BE, et al., Lipid peroxidation and plasma antioxidant micronutrients in Crohn Subscriptions:
disease. Am J Clin Nutr 2001 Aug;74(2):259-64). This results in increased lipid 888-922-4848
peroxidation, a cardiovascular risk factor. This may be one of the
Information herein is not
explanations for the association of chronic inflammation with heart medical advice or direction. All
disease. The antioxidants that were lower included ascorbic acid, material in this newsletter is pro-
alpha- and beta-carotene, lycopene, and beta-cryptoxanthin. vided for information only. Its
contents should not be used to
•Research shows that chronic alcohol consumption, especially liquor, provide medical advice on indi-
can increase the likelihood that colon cancer will be unstable, with an vidual problems. Consult a health
care professional for medical or
increased likelihood of spreading. Interestingly, refined grains such health advice.
as white flour, were also associated with this increased risk. (Slattery ML,
Copyright, 2001:
et al., Int J Cancer 2001 Aug 15;93(4):601-7.) Diet is related to cancer prevention,
Michael Janson, M.D.
and high-fiber whole grains are far better than refined foods.

Peach Banana Puree


This is a great summertime dessert in the height of peach season. I combine two peaches, two
bananas, and a half cup of strawberries (any or all of these can be frozen to make the puree more
like a sorbet). I like to add a small piece of ginger, which gives the dessert a pleasant tang, usually
using about a half-inch piece, depending on taste. I use a VitaMix, but you can use a food processor
or a blender, even if the bananas are frozen (the peaches are usually too hard for a regular blender
if they are frozen). I puree them for about a minute or until smooth. If you want to thicken it up, you
can add ground flax seeds or a small amount of apple pectin and let it sit in the refrigerator. This
is a very refreshing blend for evenings on the patio. Guests will never know how easy it is.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in BULK RATE
VITALITY Now!®
Arlington, MA. Call 781-641- PO Box 384
US POSTAGE PAID
BOSTON, MA
1901 for an appointment. I also Greenville, NH 03048 PERMITNO.
do phone and Email consults.
•Please visit my newly-designed
website at www.drjanson.com.
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 10 October, 2001

Dear Friends,
Although the focus on our personal health sometimes seems
trivial and self-centered in the light of “larger” world events, it is
important to remember that each of us is as important as the next,
and taking care of ourselves is part of taking care of the entire
world community. If we do our best to lead healthy, fulfilling,
caring, enriching lives, we will be setting an example for those
around us. It may appear to be a small part to play, even trivial,
Michael Janson, M.D. but each one of us moving in the right direction moves the world
Editor, Healthy Living
in the right direction—and that may be the best that we can do in
In This Issue creating a harmonious, healthy, and spiritual world.
Setting a Healthy Example ............. 1 In attempting to achieve our own health, we have to rely on
Heartburn or GERD ........................ 2 ourselves. When I spoke last year for an audience of insurance
Managing Heartburn ...................... 2 executives, I remembered that many people think that they buy
Supplements for Heartburn ........... 2 health insurance from insurance companies. But this is not the
Varicose Veins: Ask Dr. J ................. 3 case. These companies sell medical treatment insurance, to help
after you have a problem. And the government also only finances
References ......................................... 3
medical treatment. People don’t even get health from their doc-
In The Health News ........................ 4
tors, as most doctors focus almost exclusively on treatment of
Diet and Disease ............................... 4 diseases—to be fair, most people don’t go to doctors until they
Lentil-Lemon Soup ......................... 4 have something that they think needs treatment.
However, health is something that you can give yourself. The way
to do this is to take good care of your lifestyle. You don’t need to worry that you might have a genetic
propensity for a disease, because even if it were true, you can’t do anything about that. Most of the time
genetics plays a small role in the development of disease, while almost 90 percent of the time lifestyle
choices—such as diet, exercise, stress management, participation in cultural and spiritual activities,
and fulfilling relationships and work—are the major determinants of long-term health.
For some people this seems like too much responsibility, and they begin to feel guilty if they get ill,
which is not at all what I have in mind. I simply mean that we have the opportunity to do much about
our health by choosing to do so, and thereby influencing our children, family, friends, and acquain-
tances. For example, recent reports confirm that diet and exercise are the best and most cost effective
ways to reverse hypertension, while another report shows that exercise reduces breast cancer risk. Yet
another study suggests that simple, inexpensive vitamin supplements may be the best way to prevent
heart disease. And another report shows that prolonged high levels of sugar, a direct result of eating
and drinking sugary foods and beverages, can kill pancreatic beta cells that produce insulin, and thus
may increase the risk of diabetes.
We all have the opportunity to create a healthier world for ourselves and everyone else. But it involves
taking charge of our health habits and our lives, and setting a good example for those around us.
1
Heartburn or GERD The researchers suggested that oxygen free radi-
cal damage was the major cause of ulcerations in
So many people have problems with acid indiges-
the esophagus, rather than gastric acid. You
tion that it is almost considered a normal part of
should be aware that the same symptoms can be
living. However, it is not normal, just common. It
caused by a gastric or duodenal ulcer, so you
is related to dietary choices, among other health
should have a check-up if the symptoms are se-
habits. You might recognize this because of the
advertising on television, which often juxtaposes vere or persistent.
ads for fatty, sugary, additive-laden junk with Managing Heartburn
ads for histamine antagonist drugs (such as Pepcid My first recommendation is to eat a whole foods
and Axid) and acid-neutralizing drugs (such as diet, with lots of fiber, and lots of vitamins and
Tums and Rolaids). bioflavonoids for their antioxidant value. Avoid
Antacids are among the most popular drugs in salty foods, as salt can increase the growth of H.
terms of sales, both by prescription and over the pylori. In addition, drink at least 6 to 8 glasses of
counter. The symptom of heartburn, or a burning water a day. Be sure to drink either spring water
sensation in the chest, is not necessarily the or filtered water rather than typical tap water (I
result of too much acid. It may be that the stom- recommend the MultiPure solid carbon block
ach lining is not resistant to the effects of the acid, filter system, available from QCI Nutritionals at
or that the acid rises into the esophagus, which 888-922-4848, or www.qcinutritionals.com).
does not have a protective mucosa.
Avoid caffeine, sugar, alcohol, and the vast array
This is called gastro-esophageal reflux disease of highly processed junk with hydrogenated and
(GERD), associated with either hiatal hernia or reheated oils, artificial flavors, colors, preserva-
poor functioning of the esophageal sphincter. tives, and sweeteners. These are the least nutri-
Helicobacter pylori, a bacterium associated with tious components of the western diet. Avoid so-
peptic ulcer disease, may not be related to simple das, which contain sugar and caffeine. Try not to
heartburn symptoms, but ulcers can cause the eat just before bedtime, and eat smaller meals, as
same symptoms. overeating can increase pressure on the esoph-
Symptoms of GERD are more frequent in obese ageal sphincter, leading to reflux.
people, and are aggravated by food allergies, or Try to minimize the use of anti-inflammatory
consumption of sugar, caffeine, and alcohol. High drugs, such as aspirin and NSAIDS (including
dietary fiber seems to reduce the symptoms, pos- Advil, Ibuprofen, Naprosyn, Celebrex). These
sibly by absorbing stomach acid, and helping to are common contributors to ulcers and bleeding.
push food through the digestive process. Drink- Unless you have an ulcer diagnosed, it is prob-
ing adequate water is also important. ably best not to take any antacid drugs.
The stomach acid itself is not necessarily the Stressful lifestyles contribute to heartburn. It
cause of the problem, as we all need acid for has long been accepted that stress can lead to
proper digestion, and heartburn symptoms also ulcers, although it is not usually the only cause.
appear in people with low stomach acidity. Coun- Do some form of meditation, relaxation, yoga, or
teracting the acid with drugs can lead to poor breathing exercises. While exercise is an impor-
digestion in addition to side effects. tant part of overall health, do not do aerobic
A recent report shows that antioxidants are more exercise immediately after meals, as that can
protective of the mucosal lining cells than hista- worsen symptoms.
mine-antagonist drugs. This suggests that the
Supplements that can help
condition is more complicated than just too much
acid. In that study, the researchers used an anti- My first supplement recommendation for acute
oxidant mixture, an antihistamine drug, and a heartburn and ulcer symptoms is a licorice ex-
placebo. They found that the incidence of esoph- tract called DGL (deglycyrrhizinated licorice).
ageal ulcerations was 80 percent in the placebo Chewing mixes it with saliva, forming a protec-
group, 60 percent in the drug group, and only 27 tive coating of mucin for the lining tissues of the
percent in the antioxidant group. esophagus and stomach. Chew 1 or 2 DGL tablets
2
before each meal, and at bedtime, or take them as of white flour, white rice, and sugar. This diet is
needed to relieve symptoms between meals. also rich in vitamins, minerals and flavonoids.
The next important supplement is the amino acid Strengthening the connective tissue with vita-
L-glutamine, the most abundant free amino acid min C and mixed bioflavonoids (1000 to 2000 mg
in the body. This is essential for the health of the daily) is beneficial in preventing further damage
intestinal lining cells, and has been shown to help to the veins. Proanthocyanidins (100 mg), found
heal ulcers and other bowel inflammatory dis- in grape seed and pine bark, are other flavonoids
eases. Typical doses are 1000 to 2000 mg twice a that increase small blood vessel strength.
day, although sometimes higher doses are ben- In addition, various herbs have been helpful in
eficial. managing vein problems. Horse chestnut extract
Glutamine acts as an anti-inflammatory, but it is with 20 percent aescin relieves edema and im-
also a precursor for the antioxidant glutathione. proves venous blood flow. The typical dose is 250
As I mentioned, antioxidants protect against free mg twice a day of a standardized extract.
radical damage to the esophagus. Other antioxi- Another herb, butcher’s broom (100 mg per day of
dants that might help include vitamins C and E, a standardized extract), is also effective in reliev-
and bioflavonoids. N-acetyl cysteine (NAC) con- ing symptoms of varicose veins. As with horse
tributes to glutathione production and free radi- chestnut, the active components appear to be
cal control, and it can help heal ulcers. The usual saponins, and the standardized extracts contain
dose is 500 to 1000 mg twice a day. known amounts of these substances. Combina-
Additional valuable supplements include zinc, tions of these herbs are available with flavonoids,
which promotes healing, and carotenoids for their and often with gotu kola (Centella asiatica), which
antioxidant effects and benefits in healing gas- helps restore venous connective tissue.
tric erosions. Curcumin (from turmeric) is an
anti-inflammatory herb that also has excellent References:
antioxidant properties. Typical doses are 500 mg Editorial
of standardized extract, 2 to 3 times a day. Moore TJ, et al., DASH...diet is effective treatment for stage 1
isolated systolic hypertension. Hypertension 2001 Aug;38(2):155-8.
Friedenreich CM, et al., Case-control study...physical activity and
Ask Dr. J breast cancer risk. Am J Epidemiol 2001 Aug 15;154(4):336-47.
Tice JA, et al., Cost-effectiveness of vitamin therapy... for
Q. I have been developing varicose veins as I get ...coronary heart disease:... JAMA 2001 Aug 22-29;286(8):936-43.
older. Is there anything natural I can do about Heartburn and GERD
them? I don’t want surgery. Reimann HJ, Lewin J.Gastric mucosal reactions in patients with
food allergy. Am J Gastroenterol 1988 Nov;83(11):1212-9.
A. Veins contain valves that control the direction Goso Y, et al., Effects of traditional herbal medicine on gastric
of blood flow, and with time they often get dam- mucin against ethanol-induced gastric injury in rats. Comp
Biochem Physiol C Pharmacol Toxicol Endocrinol 1996 Jan;113(1):17-21.
aged, leading to pooling of blood and bulging Rees WD, et al., Effect of deglycyrrhizinated liquorice on gastric
veins. This can result from lack of exercise (exer- mucosal damage by aspirin. Scand J Gastroenterol 1979;14(5):605-7.
Souba WW, et al., The role of glutamine in maintaining a healthy
cise helps propel the blood from the legs back to gut... J Surg Res 1990 Apr;48(4):383-91.
the heart), and obesity, constipation, long term Denno R, et al., Glutamine-enriched total parenteral nutrition
enhances plasma glutathione... J Surg Res 1996 Feb 15;61(1):35-8.
standing or sitting, and pregnancy, all of which Tsugane S, et al. Salty food intake and risk of Helicobacter pylori
put extra pressure on the valves. infection. Jpn J Cancer Res 1994;85(5):474–8.
Thamlikitkul V, et al. Randomized double-blind study of Curcuma
It is important to do something for varicose veins, domestica Val for dyspepsia. J Med Assoc Thai 1989;72:613–20.
because chronic venous insufficiency with bulg- Varicose Veins
ing veins can lead to blood clotting (thrombosis) Unkauf M, et al., Investigation of the efficacy of oxerutins...
chronic venous insufficiency treated with compression stockings.
and inflammation. The calves and feet can be- Arzneimittelforschung 1996 May;46(5):478-82.
come swollen and painful. Rehn D, et al., Comparative clinical efficacy and tolerability of
oxerutins and horse chestnut extract in...chronic venous
Eating a high-fiber diet can relieve constipation insufficiency. Arzneimittelforschung 1996 May;46(5):483-7.
Diehm C, et al., ...leg compression andhorse-chestnut extract...
and bowel pressure, reducing stress on the venous chronic venous insufficiency. Lancet 1996 Feb 3;347(8997):292-4.
valves. This means lots of fresh vegetables, fruits, Diehm C, et al., Medical edema protection—...A placebo
controlled double blind study. Vasa 1992;21(2):188-92.
whole grains (whole wheat, oatmeal, brown rice, Cappelli R, et al., Use of extract of Ruscus aculeatus in venous
millet, and others), and legumes, and avoidance disease in the lower limbs. Drugs Exp Clin Res 1988;14(4):277-83.

3
In the Health News
•While obesity is related to the risk of type II diabetes, it was thought that only very obese people
were at increased risk. However, new research shows that diabetes is more common in direct
proportion to increased body mass, meaning that at each level of increasing obesity there is a
higher incidence of diabetes. (Hillier TA, Pedula KL.Characteristics of an Adult Population With Newly Diagnosed
Type 2 Diabetes. Diabetes Care 2001 Sep;24(9):1522-7) Previously it was thought that you had to reach a
certain threshold of weight to increase your risk, but that appears not to be the case. What this
means is that any weight you lose will be helpful in lowering your risk.
•With age, genes change in their expression, reflecting the deteriora- Dr. Janson's Healthy Living™
tion associated with the aging process. Restriction of caloric intake in
mice (and in other animals in previous studies) can reverse or delay Published by
Vitality Now! ®
many of these genetic changes. (Cao SX, Genomic profiling of short- and long-term
PO Box 384
caloric restriction... Proc Natl Acad Sci U S A 2001 Sep 11;98(19):10630-5) Lower calorie
Greenville, NH 03048
intake reduces the expression of genes associated with inflammation, Subscriptions:
stress proteins, and cancer formation. In addition, calorie restriction 888-922-4848
enhanced the ability of the liver to detoxify harmful chemicals. Information herein is not
Healthy diets are filling because of the high fiber content, but they medical advice or direction. All
also have a low caloric density. material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
provide medical advice on indi-
•Breast feeding for at least six months appears to help cognitive vidual problems. Consult a health
function in infants at 13 months and at 5 years old. (Angelsen NK, et al., care professional for medical or
Breast feeding and cognitive development Arch Dis Child 2001 Sep;85(3):183-8) DHA
health advice.
Email: drjanson@drjanson.com
(docosahexaenoic acid), an essential fatty acid, is important for neu-
Copyright, 2001:
rological development. DHA from fish oil can be added to an infant’s Michael Janson, M.D.
diet. (DHA is also valuable for adults’ brain and heart function.)

Lentil-Lemon Soup
One of my favorite ethnic dishes is a simple tasty soup. Sauté chopped onions and celery (with some
leaves for extra flavor) in a small amount of olive oil and some added cumin. Add green lentils with
at least 4 times as much water as beans, and make sure there is always adequate water to make a
soup (although if it gets thick you can call it a stew). Add chopped green chard or another green and
simmer until the lentils are done, which is usually about 45 minutes, but check them regularly, and
stir to avoid burning. Before serving, add fresh-squeezed lemon juice to taste. Serve this with some
whole wheat bread or rice cakes, and a side of salad, and you have a delicious, healthy meal.
*************************
•I see patients at WholeHealth in
Dr. Janson's Healthy Living™
Arlington, MA. Call 781-641- BULK RATE
VITALITY Now!®
1901 for an appointment. I also PO Box 384
US POSTAGE PAID
BOSTON, MA
do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my newly-designed


website at www.drjanson.com.
Email: drjanson@drjanson.com
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
Nutritionals at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 11 November, 2001

Dear Readers,
Several of my patients have recently asked me for a supply of
Cipro to have on hand “just in case.” I have advised against it, and
I do not have a supply for myself. It is not because I don’t believe
in the value of antibiotics, and not out of concern for the public
supply of the product. And it is not because anthrax is not a
potentially serious disease that can be spread through the mail.
(Some patients have also asked me for natural methods to protect
Michael Janson, M.D. them from radiation sickness.)
Editor, Healthy Living
My concern is with people living their everyday lives trying to
In This Issue protect themselves from all dangers, however remote. There is an
Why not Cipro? ............................... 1 old saying that “you can’t protect yourself against the world.” This
Macular Degeneration .................... 2 means that if you focus on all the dangers simply associated with
Other Supplements for ARMD ...... 2 life, you will imprison yourself seeking protection against every
Healthy Snacks ................................. 3 possibility. This is futile, a waste of energy, and a waste of time.
Anxiety: Ask Dr. J ............................. 3 It is also spiritually draining because it takes you away from the
real meaning of life and your ability to find richness, happiness,
References ......................................... 3
In The Health News ........................ 4 and personal growth every day. If you are depressed because the
Diet and Disease ............................... 4 sun sets in the evening, you are destined to miss out on life’s great
opportunities, because the sun will come up tomorrow for many
A Simple, Quick Breakfast .............. 4
millions of years. Real concern about immediate dangers is impor-
tant, but exaggerated concern cultivates a habit of fear and a life
of anxiety related to things that you cannot control. Peace of mind comes from letting go of worry about
world events that you cannot alter, and taking reasonable precautions with everyday matters.
Anxiety about the remote dangers of life leads you to focus less energy on the important everyday
health issues that you really can do something about. You can reduce your risks of heart disease. You
can reduce your risks of cancer. You can reduce your risk of other degenerative diseases, such as
hypertension, strokes, brain deterioration, diabetes, macular degeneration and other eye diseases,
arthritis, and digestive disorders, and you can enhance your immunity to prevent influenza, which
kills over 20,000 people per year. Most of these conditions can be avoided or delayed by simple lifestyle
changes and a positive attitude. You can help yourself by letting go of anxiety and depression about
things that are out of your power, and not let them prevent you from acting positively.
Every day, over a thousand people die prematurely from preventable diseases because of their health
choices. You don’t have to be one of them. I was intrigued to see a cleanup person during the recent
anthrax cases wearing protective gear but at break had a cigarette dangling from his mouth. I am
convinced that he was in far more danger from the chronic abuse of the lungs than from the possibility
that he might contract anthrax. You can beat the odds by taking good care of yourself, and rest without
fear, knowing that you have done your best to prevent what you can and ignore what you cannot.
1
Macular Degeneration doses were 80 mg of zinc with 2 mg of copper, 400
IU of vitamin E, 25,000 IU of beta-carotene, and
Polls suggest that loss of vision is the most feared
500 mg of vitamin C. (These are significant doses,
disability. The most common cause of visual de-
especially of zinc, although larger amounts of
cline is age-related macular degeneration
vitamins C and E are not unusual among those
(ARMD), the deterioration of the macula, the
who take supplements.)
central area of the retina near the optic nerve. In
fact, in the aged, it is the leading cause of blind- The subjects in the study were between 55 and 80
ness. The macula is the focal point of the sharpest years old, and they were followed for over six
vision. years. They had a range of disorders, from mild
changes in the retinal pigment cells to advanced
The disease occurs in a “wet” and “dry”form. In
macular degeneration. In the treatment group
the dry form, the macular cells simply deterio-
that received both the antioxidants and the zinc,
rate, while in the wet form the retinal blood
there was a highly significant 25 to 35 percent
vessels rupture and leak blood into the macular
reduction in the progression of the disease, espe-
area. As the vision in the macula declines, a
cially in those who had more advanced disease.
person first loses a small area of central vision.
The groups that took the zinc alone and the
About 30 percent of those over 75 years old have
antioxidants alone both were helped, but the
the condition.
most benefit was in the group that took both
In time, the central visual loss spreads outward, treatments together.
and eventually the loss of function makes it im-
Although the vitamin C and beta-carotene were
possible to drive or to read, especially if the print
given in doses that can be achieved with very
is small and light, or to do other everyday tasks.
nutritious diets, the doses of vitamin E and zinc
It appears that prolonged or excessive exposure
are impossible to get from diet alone. However,
to sunlight as well as oxygen free-radical damage
none of the supplements caused any sided effects
contribute to the development of the condition.
or toxicity during the entire study, including
Most of the medical community has thought that kidney stones, of which subjects were warned.
there were no treatments or even ways to prevent
the development or progression of macular de- Other Supplements for ARMD
generation. However, some doctors have sug- The researchers in this study mention the poten-
gested that sunglasses (or regular glasses) with tial benefits of two other carotenoids, lutein and
100 percent UV blocking could significantly re- zeaxanthin, but they did not evaluate them be-
duce the deterioration of the macula associated cause there were no supplements commercially
with aging. available at the time. They did note that these
Minerals and Antioxidants nutrients are concentrated in the central retina.
Now a new study published in the Archives of Other studies suggested that these two carotenoids
Ophthalmology shows that high doses of the trace could reduce the incidence of cataracts, and they
minerals and antioxidants that alternative medi- are the only carotenoids found in the lens of the
cal doctors have been suggesting for years are eye, but these studies had not been reported
indeed helpful in preventing and treating this when the AREDS study was started.
eye disease. This stands to reason if the degen- Other research doctors claim benefits from other
eration is due to oxygen free-radical damage, supplements, such as chromium and selenium,
induced in part by sunlight, because that is just possibly because of the free-radical protection
the protection these dietary supplements offer. effects of selenium and the sugar regulation sup-
Researchers in the Age-Related Eye Disease port from chromium. I also suggest bioflavonoids,
Study (AREDS) gave over 3600 subjects in 11 bilberry, quercetin, and taurine for eye health.
medical centers around the US supplements of It is important to keep in mind the benefits of
zinc, vitamin E, vitamin C, and beta-carotene in obtaining these nutrients as much as possible
what they considered to be high doses (high by from the diet, and the best way to do this is with a
conventional medical standards). The actual large intake of fresh fruits and vegetables.
2
Healthy Snacks Exercise can relieve anxiety, but start slowly if
you are not in shape. Try to work up a sweat
Patients and readers often ask me what they can
without getting out of breath. Also, regularly
eat when they are in a hurry, as we lead such busy
practice some form of relaxation, such as deep
lifestyles today. This seems more difficult for
breathing, meditation, yoga, or visualization.
some people when I ask them to eliminate from
their diets the highly processed foods containing Supplements can be very effective as part of this
sugar, white flour, artificial flavors, colors, pre- program. B complex vitamins make a difference
servatives, and hydrogenated oils. for many people, especially if they are not eating
well. Niacinamide helps to calm the central ner-
However, it is not as difficult as it may seem.
vous system, similar to some anti-anxiety drugs.
Many foods that are healthy are also fast. Noth-
ing seems quicker than a banana, an apple, a Magnesium (500 to 1000 mg daily) is a calming
pear, or a handful of almonds or cashews (un- agent, and it has many other benefits as well.
salted, please), or a combination of these. I some- Chromium helps to control blood sugar, so if that
times have almond butter on apple slices. A peeled is the problem 200 to 600 mcg a day might work.
carrot or a celery stick is easy if you plan in The amino acid 5-hydroxytryptophan affects se-
advance, and you can find fresh fruit in any town. rotonin levels and helps anxiety and insomnia,
as well as headaches.
I also prepare in advance so that I have leftovers
that are easy to manage when I’m out. I like Two herbs are very useful. Kava kava, a
hummus–a chick pea, sesame, lemon, and garlic Polynesian root used for anxiety and mood eleva-
spread–on a slice of whole wheat pita bread, a tion (250 to 750 mg) and St. John’s wort, espe-
brown rice cake, or a whole rye cracker. It is cially if depression is involved (900 mg daily). I
available at health food stores or ethnic grocer- suggest standardized herbs for best results.
ies, or to go from Middle Eastern and Greek
References:
restaurants if you don’t want to make your own.
Editorial
I travel frequently, and I usually take snacks Centers for Disease Control Website: www.cdc.gov/ncidod/
with me because they are hard to find at the diseases/flu/fluinfo.htm

common fast “food” restaurants. Trail mix with Age-Related Macular Degeneration
AREDS Research Group, A randomized, placebo-controlled,
nuts, seeds, and dried fruits travel well, and they clinical trial of high-dose supplementation with vitamins C and
have lots of nutritional value, but try to avoid E, beta carotene, and zinc for age-related macular degeneration
and vision loss: AREDS report no. 8.Arch Ophthalmol 2001
those with processed food ingredients, or lots of Oct;119(10):1417-36.
salt and sugar. AREDS Study Group, supplementation..Cataract and Vision Loss.
AREDS report No. 9, Arch Ophthalmol. 2001 Oct;119(10):1439-1452
For plane flights, I take some of these snacks, and Head KA, Natural therapies for ocular disorders, part two:
veggie burgers with lettuce and tomato on whole cataracts and glaucoma. Altern Med Rev 2001 Apr;6(2):141-66.
Bone RA, Landrum JT, Distribution of macular pigment
wheat bread. I garnish it with mustard or soy components, zeaxanthin and lutein, in human retina. Methods
mayonnaise and some pepper and other herbs. I Enzymol 1992;213():360-6.
Yeum KJ, et a., Measurement of carotenoids, retinoids, and
also have sandwiches with my white bean paté– tocopherols in human lenses. Invest Ophthalmol Vis Sci 1995
the recipe is in the July, 2001 issue. Dec;36(13):2756-61.
Snodderly DM, Evidence for protection against age-related
Ask Dr. J macular degeneration by carotenoids and antioxidant vitamins.
Am J Clin Nutr 1995 Dec;62(6 Suppl):1448S-1461S.
Q. What do you recommend as a supplement for Lietti A, et al., Studies on Vaccinium myrtillus anthocyanosides. I.
Vasoprotective and antiinflammatory activity.
anxiety or nervousness? Arzneimittelforschung 1976;26(5):829-32
Anxiety Treatment
A. This is one of the most common problems I see, Birdsall TC, 5-Hydroxytryptophan: a clinically-effective serotonin
often associated with allergies, hypoglycemia, precursor. Altern Med Rev 1998 Aug;3(4):271-80.
fibromyalgia, or other conditions. Before I review Akhundov RA, et al., [Psychoregulating role of nicotinamide.]
Biull Eksp Biol Med 1993 May;115(5):487-91.
supplements, it is important to realize that diet, Pittler MH, Ernst E, Efficacy of kava extract for treating anxiety:
exercise, and relaxation play a large role in man- systematic review and meta-analysis. J Clin Psychopharmacol 2000
Feb;20(1):84-9.
aging anxiety. Avoid sugar, caffeine, and alcohol, Volz HP, Kieser M, Kava-kava extract WS 1490 versus placebo in
and consider possible food allergens that might anxiety disorders--a randomized placebo-controlled 25-week
outpatient trial. Pharmacopsychiatry 1997 Jan;30(1):1-5
contribute to your symptoms.
3
In the Health News
•Glucosamine sulfate is known to help relieve the symptoms of osteoarthritis, and it has no side
effects, unlike the drugs used for treatment. The typical dose is 1500 to 2000 mg daily. Now a new
report on two double-blind, controlled three-year studies shows that not only does it relieve
symptoms, but it also slows the progression of the structural damage to the joints. The results
were presented at the North American Menopause Society meeting (Reuters Health, October 9, 2001).
Symptom relief began within two weeks. Medications can relieve symptoms while joint destruc-
tion continues, so glucosamine sulfate is a far better choice.
Diet and Disease Dr. Janson's Healthy Living™
•Dairy products appear to increase the risk of developing prostate
Published by
cancer. (Chan JM, et al., Dairy products, calcium, and prostate cancer risk in the Vitality Now! ®
Physicians’ Health Study. Am J Clin Nutr 2001 Oct;74(4):549-54.) This study associ- PO Box 384
ates consumption of dairy calcium with prostate cancer, perhaps by Greenville, NH 03048
lowering a form of vitamin D that suppresses prostate cancer cell Subscriptions:
growth. Men who ate more than 2.5 dairy servings (600 mg of calcium) 888-922-4848
had a 32 percent greater risk of prostate cancer than men eating less Information herein is not
medical advice or direction. All
than a half serving of dairy (150 mg calcium) daily. Each additional material in this newsletter is pro-
500 mg of milk calcium increased the risk 16 percent. Not surpris- vided for information only. Its
ingly, Dairy Council representatives dismissed the findings! contents should not be used to
provide medical advice on indi-
•Fat in the diet worsens heartburn symptoms. Researchers put graded vidual problems. Consult a health
amounts of acid in the esophagus and then placed fat or saline in the care professional for medical or
health advice.
small intestine. The fat increased symptoms more than the acid itself.
Email: drjanson@drjanson.com
High fat diets have other more serious risks, but this one is an
Copyright, 2001:
everyday concern for many people. (Meyer JH, et al., Duodenal fat intensifies the Michael Janson, M.D.
perception of heartburn. Gut 2001 Nov;49(5):624-8.)

A Simple Quick Breakfast


Sometimes this is the hardest meal for lack of time. A quick way to make it easy is to eat oatmeal
with banana or shredded apple or pear, and some almonds or sunflower seeds. A timesaver is to boil
water or dilute soy milk the night before, and put it with the oatmeal in a wide-mouth thermos jar.
In the morning add the fruit and perhaps some cinnamon and ground cardomom. Alternatively,
you can put the cereal, spices, and water in the microwave for 3 to 5 minutes, then add the banana
(the apple can be cooked with the cereal). These methods save time in preparation and in cleanup.
Other cereals don’t cook as quickly as rolled oats, but I have had this mixture with buckwheat,
millet, and brown rice. You can use left-over rice and reheat it with the other ingredients
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in BULK RATE
VITALITY Now!®
Arlington, MA. Call 781-641- PO Box 384
US POSTAGE PAID
BOSTON, MA
1901 for an appointment. I also Greenville, NH 03048 PERMITNO.
do phone and Email consults.
•Please visit my newly-designed
website at www.drjanson.com.
Email: drjanson@drjanson.com
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, and health
food stores, or order from QCI
4
Nutritionals at 888-922-4848.
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 3 No. 12 December, 2001

Dear Friends,
In November, Dr. Stephen Straus, the director of the National
Center for Complementary and Alternative Medicine (NCCAM)
at the NIH, told Congress that “While augmenting one’s natural
healing powers may prove beneficial for some illnesses...there is
no scientific basis to believe that [alternative medicine] would be
of much value in the context of virulent diseases incited by
biological weapons.”
Michael Janson, M.D.
Editor, Healthy Living Dr. Wayne Jonas, the former director of the Office of Alternative
Medicine had reported on a study of homeopathy in mice with the
In This Issue infectious disease tularemia, and he found that the death rate was
Alternatives and Infections ............. 1 reduced by 22 percent by the treatment. Straus and Jonas were
Curry for the Brain .......................... 2 testifying before the House Government Reform Committee, which
Curcumin–Drug Substitute ........... 2 has displayed the most serious interest in alternative medicine of
Other Benefits of Curcumin ........... 3 any government body (sometimes including even the NCCAM).
Diabetes: Ask Dr. J ............................ 3 While I agree with Dr. Jonas when he says that purveyors of many
References ......................................... 3 supposedly alternative remedies (such as colloidal silver), through
In The Health News ........................ 4 the Internet and other avenues, had little scientific justification
Diet and Disease ............................... 4 for their remedies for infections, this is not to say that all alterna-
Curried Red Lentils ......................... 4
tive remedies are useless for these conditions.
Straus said enigmatically that if effective alternative remedies
existed, they probably would have been found already. In such a
comment, he makes the assumption that all alternative remedies have been in use for centuries, and
that there have been no recent discoveries. Why he should assume this is unclear, as unconventional,
or “alternative” does not mean old, such as the recent discovery that the spice turmeric appears to help
prevent Alzheimer’s disease. This and other spices have a long history of use, but only recently have
some of their benefits been revealed. Reuters Health quoted Straus regarding measles, yellow fever,
smallpox, typhus, and HIV as saying, “Had the traditional healing rituals and natural products
available to pre-20th-century man been truly effective, our history would have been rather different.”
This is naive and ill-informed. History is different—different from what it might have been had they
not had traditional healing methods. These remedies may well have reduced the incidence and
mortality of these diseases, although probably not as much as better hygiene (the alternative remedy
of a century ago) and modern plumbing. More importantly, recent discoveries about natural remedies
have contributed to our knowledge and treatment of disease, including infectious disease. No healing
art is stagnant. We always learn new things. At one time there were medical specialists, pellagrologists,
treating the many varied manifestations of pellagra, until it was discovered that this was a simple
deficiency disease, treatable (unbelievably to the medical community) with a simple vitamin, niacin.
This “alternative” treatment wiped out not only pellagra, but a whole medical specialty.
1
Curry for The Brain and More ers injected rats with a substance called amyloid,
which accumulates in the brains of Alzheimer’s
Elderly people in India have a much lower inci-
patients, in order to mimic the disease.
dence of Alzheimer’s disease than those in the
Western world. It is known that high doses of When they fed the rats a diet rich in curcumin,
antioxidants, such as vitamin E, as well as supple- the animals accumulated less beta-amyloid, they
ments of ginkgo biloba can delay the progression retained protein in the synapses (cell junctions),
of Alzheimer’s dementia. Now research suggests and they performed better on memory tests. They
that the reason Alzheimer’s is lower in the Indian also observed that the animals in the treatment
population may be the high consumption of curry group had less inflammation of the brain and
in food. The rate of Alzheimer’s in India is less neurological tissues. A previous study in mice, by
than one percent among the population over the the same researchers, showed a reduction of two
age of 65, and this is the lowest in the world. Alzheimer’s markers–the proinflammatory
Curry is a mixture of spices, including turmeric, cytokine interleukin-1 beta, and activated micro-
which is responsible for its yellow-orange color. glial cells.
Turmeric is a root-like rhizome in the ginger Other Benefits of Curcumin
family, containing a group of compounds known In addition to its benefits for the brain, the reduc-
collectively as curcumin, or curcuminoids. This tion of inflammation not only helps conditions
mixture of phytochemicals has potent anti-in- such as arthritis, hepatitis, and acute injuries,
flammatory and antioxidant effects, as well as but also is likely to reduce heart disease. Numer-
liver protective benefits. ous studies now support the role of chronic in-
Substitute for Drugs flammation as a risk factor for hardening of the
Curcumin is a natural substitute for drugs, such arteries. Studies have related the level of C-
as the non-steroidal anti-inflammatory agents reactive protein, or CRP, an inflammatory marker
(NSAIDS) in managing symptoms of injury, ar- in the blood, to increased heart disease.
thritis, and other inflammatory diseases. These Curcumin reduces the adhesiveness of platelets,
drugs include such heavily advertised and pre- lowering the risk of blood clotting in blood vessels
scribed products as Celebrex and Vioxx, and the compromised by atherosclerosis. Aspirin in low
over-the-counter Advil and Aleve. The former doses is given to inhibit platelet aggregation, but
two are known as COX-2 (cyclo-oxygenase) in- even the low doses have potential side effects, and
hibitors, relating to the inflammatory enzyme curcumin, among many other natural products
that they block. The latter two are not as specific, (garlic, essential fatty acids, ginkgo biloba, bil-
blocking both forms of cyclo-oxygenase. berry, and ginger are examples) lowers platelet
While these drugs can relieve symptoms, they activity without side effects.
commonly cause side effects, which are often seri- The antioxidant effects of curcumin may be partly
ous, such as bleeding in the gastrointestinal tract. responsible for protection of the brain from
NSAIDS account for a significant proportion of Alzheimer’s disease. This effect is also protective
the more than 100,000 annual deaths from pre- against heart disease by reducing cholesterol,
scription drugs, and recent information links the raising good HDL, and lowering oxidized LDL
COX-2 inhibitors to heart deaths and kidney cholesterol, which damages cells and arteries.
problems. The COX-2 inhibitors were supposed to
be safer on the stomach, but an FDA advisory Curcumin has specific benefits in prevention and
panel has been unwilling to drop the warning treatment of cancer. It causes cell death in eight
about this side effect. different melanoma cell types, even cells that are
resistant to chemotherapy. It inhibits the growth
Turmeric, like ginger, reduces inflammation and and causes cell death in breast cancer cells, pros-
provides free-radical protection. It is a natural tate cancers implanted in mice, and in gastric
COX-2 inhibitor, but it does not have the side and colon cancers.
effects of the drugs. Researchers have given daily
doses up to 8000 mg without toxicity. In the Try to include curry dishes in your meal plan-
recent study of Alzheimer’s disease, the research- ning. You will find many books and online sources
2
for recipes, but understand that in India, they eat in long-term diabetics. Alpha-lipoic acid also helps
curry virtually every day, so this would be quite to reverse peripheral neuropathy. The usual dose
a change from typical diets. However, curcumin for sugar control is about 300 to 600 mg, and for
is so valuable in both prevention and treatment neuropathy, about 600 to 1200 mg per day.
of so many health problems that it is a good idea The heart is also affected by neuropathy, with
to take supplements. Standardized extracts of reduction of the normal variation in heart rate.
turmeric, are available, containing 90 percent One study showed that within four months of
curcumin. Typical doses of such supplements are daily treatment with 800 mg of alpha-lipoic acid,
600 to 1200 mg per day, but for acute injuries or the heart was significantly improved. As an anti-
serious illnesses, larger doses may be useful. oxidant, alpha-lipoic acid has advantages: it ab-
Consider the benefits of combining curcumin sorbs easily, crosses the blood-brain barrier, and
with other protective nutrients, such as vitamin works both inside and outside of cells for protec-
E (400 to 800 IU daily), ginkgo biloba (120 mg), N- tion of the brain and other neurological tissues.
acetyl cysteine (NAC, 1000 to 2000 mg), and Alpha-lipoic acid works even better when taken
vitamin C (2000 to 4000 mg). With a complete with supplements of gamma linolenic acid (GLA)
health program of exercise, whole, natural foods, of 240 mg daily. This is found in capsules of
and relaxation, you should be able to preserve borage oil or evening primrose oil.
brain function while preventing many chronic
I also recommend vitamin B12 for neuropathy,
diseases and slowing down the aging process.
either by injection or taking 1000 to 2500 mcg
Ask Dr. J orally. High doses of oral B12 can substitute for
Q. My elder brother has had adult diabetes for injections. Complement these with B-complex,
many years. He still has trouble controlling his vitamins C and E, magnesium, and bioflavonoids.
blood sugar with medications, and he is develop-
ing numbness in his feet. Any suggestions? References:
Editorial
A. Diabetes is an increasing problem in the USA, Alternative medicine doesn’t hold cure for bioterror agents,
and by 2050 the numbers may increase to 165 lawmakers hear. Reuters Health, November 14, 2001.
percent of current levels, so your brother is not Curry for The Brain and More
alone. Diet and exercise are most important. I Curry spice may slow Alzheimer’s disease. Reuters Health
November 15, 2001.
recommend a high fiber diet (vegetables, whole Lim GP, et al., The Curry Spice Curcumin Reduces ...Amyloid
grains, legumes, fruits, nuts, and seeds are all Pathology in...Alzheimer Transgenic Mouse. J Neurosci 2001 Nov
1;21(21):8370-7.
high in fiber, and they have essential fatty acids). Satoskar RR, et al., Evaluation of anti-inflammatory property of
curcumin... in patients with postoperative inflammation. Int J
The most important exercise is regular, moder- Clin Pharmacol Ther Toxicol 1986 Dec;24(12):651-4.
ate activity, done at least every day (a gorilla has Cheng AL, et al., Phase I clinical trial of curcumin, a chemo-
to exercise every time it wants to eat!). Walking, preventive agent... Anticancer Res 2001 Jul-Aug;21(4B):2895-900.
Bush JA, et al., Curcumin Induces Apoptosis in Human
jogging, cycling, stair or ski machines will all give Melanoma Cells through a Fas Receptor/Caspase-8 Pathway
a good workout. Aerobics and mild weight exer- Independent of p53. Exp Cell Res 2001 Dec 10;271(2):305-14.
Kim MS, et al., Inhibition of invasion and induction of apoptosis
cise will help build muscle, and extra muscle by curcumin in H-ras-transformed MCF10A human breast
metabolizes sugar more efficiently. epithelial cells. Arch Pharm Res 2001 Aug;24(4):349-54.
Dorai T, et al., Therapeutic potential of curcumin in human
Supplements of chromium, usually in high doses prostate cancer... Prostate 2001 Jun 1;47(4):293-303.
of 1000 mcg per day, significantly reduce blood Moragoda L, et al., Curcumin induced modulation of cell cycle
and apoptosis in gastric and colon cancer cells. Anticancer Res 2001
sugar levels, and many patients can come off Mar-Apr;21(2A):873-8.
their medications with this supplement. Your Soni KB, Kuttan R, Effect of oral curcumin administration on
serum peroxides and cholesterol levels in human volunteers.
brother should be careful with his medication Indian J Physiol Pharmacol 1992 Oct;36(4):273-5.
dose when taking any of these supplements. Diabetes and Peripheral Neuropathy
Jacob S, et al., Oral administration of...lipoic acid modulates
Alpha-lipoic acid, a sulfur-containing, high-po- insulin sensitivity...Free Radic Biol Med 1999 Aug;27(3-4):309-14.
tency antioxidant, can also help control blood Ziegler D, Gries FA, Alpha-lipoic acid in the treatment of diabetic
peripheral and cardiac autonomic neuropathy. Diabetes 1997
sugar. The numbness in the feet that your brother Sep;46 Suppl 2:S62-6.
describes could be the early stages of peripheral Packer L, et al., Neuroprotection by the metabolic antioxidant
neuropathy, a nerve degeneration commonly seen alpha-lipoic acid. Free Radic Biol Med 1997;22(1-2):359-78.

3
In the Health News
•Antibiotics are far overused, partly due to patient pressure on doctors, even when no antibiotics
are indicated. Viral infections are not helped by antibiotics, but in 1600 physician visits,
researchers found that about 80 percent of the antibiotic prescriptions were unnecessary for
respiratory infections. (Scott JG, et al., J Fam Pract 2001 Oct;50(10):853-8) Patients made requests, modified
symptoms, and suggested diagnoses; physicians rationalized their inappropriate treatment.
Patients and doctors need education on the dangers of antibiotics overuse, and the alternatives
for immune support, such as vitamins C and E, echinacea, astragalus, garlic, and low sugar diets.
•People with mildly increased blood pressure that is not considered Dr. Janson's Healthy Living™
abnormal, frequently go on to develop significant hypertension within
four years. (Ramachandran et al., Lancet November 17, 2001; 358: 1682-86) People with Published by
Vitality Now! ®
optimal BP of under 120/80 had only one-third the risk of developing
PO Box 384
hypertension as those in the range of 120-129/80-84. This means that Greenville, NH 03048
it is important to maintain optimal BP through a high-fiber, mostly- Subscriptions:
vegetarian diet with garlic and onions, exercise, stress management, 888-922-4848
and supplements, such as vitamins C and E, omega-3 oils, and Information herein is not
magnesium. For already elevated BP, add supplements of coenzyme medical advice or direction. All
Q10, garlic, arginine, and taurine. material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
provide medical advice on indi-
•Obese people who have had a heart attack have a higher risk of vidual problems. Consult a health
recurrence than people of normal weight. This finding was not ex- care professional for medical or
plained by diabetes, cholesterol, hypertension, exercise, smoking, health advice.
Email: drjanson@drjanson.com
age, sex, or heart failure. (Rea TD, et al., Am J Cardiol 2001 Sep 1;88(5):467-72.) Other
Copyright, 2001:
factors that the authors suggested might play a role: inflammation, Michael Janson, M.D.
increase in thrombosis factors, or nervous system activity.

Curried Red Lentils


Sauté onions, garlic, celery and carrots in a small amount of olive oil, then add curry powder to taste
(hot or mild curries are available). I add extra cumin, which is a component of curry blends (in
addition to coriander, cardamom, anise, turmeric, cinnamon, fenugreek, and hot peppers). Fold in
one cup of red lentils, mix well, and add 2 cups of water (with extra water you can make this a soup,
called mulligatawny in India). Simmer to infuse the flavors until the lentils are cooked. Add extra
chopped chard, spinach, or mustard greens at the end, and after turning off the heat fold in some
chopped cilantro. Serve this with brown rice or whole wheat flat bread (chapati), and a salad.
*************************
•I see patients at WholeHealth in
Dr. Janson's Healthy Living™
Arlington, MA. Call 781-641- BULK RATE
VITALITY Now!®
1901 for an appointment. I also PO Box 384
US POSTAGE PAID
BOSTON, MA
do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website at


www.drjanson.com. Email me
at: drjanson@drjanson.com
•Look for Dr. Janson’s New Vita-
min Revolution, and my other
books at bookstores, health food
stores, or from QCI Nutritionals
at 888-922-4848.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 1 January, 2002

Dear Friends,
I usually spend time researching and defending the scientific
basis for nutrition, dietary supplements, and other alternative
treatments, and noting that conventional medicine is not better
documented than many alternatives. However, science has limits
in human understanding, and devoting so much to it neglects the
rest of the art of medicine. This has to do with the art of life—with
communication, inspiration, motivation, and compassion.
Michael Janson, M.D.
Editor, Healthy Living Doctors have an obligation and an opportunity to instill in a
patient a positive attitude and a burning desire to get well and
In This Issue stay well, and give them the knowledge and motivation to change
Non-physical Senses ....................... 1 the habits that often contribute to degenerative disease.
Managing Asthma ............................ 2 In an Email discussion, a friend pointed out that in addition to the
Asthma Increasing ........................... 2 physical senses of taste, hearing, vision, smell, and touch, human
Natural Asthma Treatments ........... 3 beings also have non-physical senses that allow us to live life to
Hot Flashes: Ask Dr. J ...................... 3 the fullest. They are not scientific, and they are not often consid-
References ......................................... 3 ered in the realm of medicine, but they are essential for a reward-
In The Health News ........................ 4 ing and fulfilling life. Doctors are in a special position that allows
them to help a patient cultivate these senses. We must take
Diet and Disease ............................... 4
advantage of our position to enhance the healing process through
Healthy Whole-Grain Pizza ........... 4
these senses that promote the patient’s power to enjoy life.
The sense of adventure allows us to step out of our daily environ-
ment and experience the pleasures of different cultures, new foods, unexpected architecture and
scenery, unusual plants and animals, and different perspectives on life. It also lets us enjoy new and
challenging physical experiences that are part of our animal nature.
The sense of beauty provides an appreciation of art, music, crafts, scenery, and human features. It lifts
us to a higher existence. The sense of joy enriches everyday experiences of relationships, rewarding
work, and play, and allows us to fill ourselves with good feelings.
The sense of wonder leads us to learn new things, and enjoy both new and old experiences as a child
does, with a feeling of awe and appreciation of the moment. And finally, a sense of humor keeps
everything in perspective, so we don’t take ourselves and our lives too seriously, and it gives us the
healing and restorative power of laughter. It lets us defuse threatening situations, and learn to cope
with physical and emotional trauma, while being able to laugh and play together enhances the
bonding in human relationships.
Appreciation of these senses takes us out of the realm of simple existence to live life to its fullest. As
one of my favorite poets, e.e. cummings, says, “existing’s tricky, but to live’s a gift.” To be fully alive
means making the most of our gifts. Physicians also benefit from these senses of joy, beauty, wonder,
adventure, and humor, and when we help our patients enjoy life, we enhance our own lives.
1
Managing Asthma ing of the muscles, and collections of both allergy-
related cells called eosinophils and inflammatory
Recent research shows that a high dietary intake
cells in the bronchial walls. The end result of all
of apples, the trace mineral selenium, and red
these physiologic changes is a marked narrowing
wine reduces the risk and severity of asthma, of the air passages. With changes in messenger
possibly because of antioxidant and anti-inflam- substances (histamine, leukotrienes, prostaglan-
matory effects of the mineral and the flavonoids dins, and others), and cells related to inflamma-
found in fruit and red grapes. As people with tion, it appears that asthma is a chronic inflam-
asthma sometimes feel powerless to control their matory disease.
symptoms without drugs, this article and others
provide some hope that they may be able to take Natural Asthma Treatments
charge of their health and control their condition. In addition to recommending environmental con-
Asthma is a condition of the tracheobronchial trols, physicians prescribe many drugs for
airways with spasms restricting air flow in and asthma, including bronchodilators, steroids, and
out of the lungs. The symptoms are difficulty allergy medications. In severe acute asthma, it is
breathing, cough, and wheezing. It most often important to take immediate measures, includ-
starts early, 50 percent of the time by the age of ing drug therapy, but injections of magnesium
10, and over 80 percent by the age of forty. Asthma can be extremely helpful in stopping such an
is very common, affecting now about ten percent attack. Other than in emergency situations, it is
of the population, and the incidence is increasing. best to do whatever you can to avoid drugs while
It may be triggered by allergies, drug reactions, still controlling symptoms.
chemical and toxic metal exposures, exercise, Make efforts to reduce exposures to precipitants,
and stress, as well as by infection. such as airborne allergens, trigger foods, chemi-
Why is Asthma Increasing? cals, and drugs, and to enhance immune function
to reduce infections. Avoid even second-hand
Asthma is increasing from about one in 20 people smoke. An air filter (such as Austin Air Systems)
15 years ago to about one in 10 now, perhaps due can help to clean up both particulate and chemi-
to air pollution (ozone, sulfur or nitrogen diox- cal contaminants. Do your best to eliminate house
ide), drugs and chemicals such as aspirin, and garden chemicals from your environment. In
NSAIDS, and artificial colors, food allergies, fast most cases, natural alternatives are available.
foods with hydrogenated oils, sulfites used to
A whole, natural, mostly vegetarian diet with few
prevent browning of vegetables and dried fruits,
additives is an essential part of any health pro-
and poor nutrition. Work or leisure exposure to
gram. Avoid sulfites, not only in commercial salad
metal salts, wood and vegetable dusts, farm and
bars (to prevent foods from turning brown), but
garden chemicals, and plastics may play a role.
also in wine. Milk is a common food allergen, as
Infections also trigger asthma attacks, and some- are peanuts, eggs, shellfish and some cereal
times a seemingly minor respiratory virus may grains. Hydrogenated oils interfere with normal
lead to a severe asthma attack. This might be the fat metabolism and prostaglandin function.
result of inflammation leading to increased sen-
Supplements are also important in treating
sitivity of the airways to particular triggers.
asthma. Vitamin C (2000 to 4000 mg daily) is an
Exercise, especially in the cold, can precipitate antioxidant, anti-inflammatory nutrient that also
asthma attacks, and sometimes this is the only reduces allergic symptoms. Although studies are
trigger when someone first develops symptoms. not consistent, there is a strong suggestion that
This frequently changes much later into asthma supplements might help asthma, especially if
unrelated to exercise. It is also well known that exercise induced.
psychological factors can initiate asthma attacks
In children and adults, 100 to 200 mg of vitamin
or help relieve or prevent them.
B6 can markedly reduce asthma symptoms. Se-
When looking at the lungs of asthmatics, pa- rum markers of B6 activity tend to be low in
thologists find extensive secretions plugging the asthmatics. The flavonoid quercetin (800 to 1200
airways, swelling of the bronchial lining, thicken- mg daily) reduces allergies by stabilizing the
2
cells that release histamine. It also inhibits the These have natural weak estrogenic effects, and
action of lipoxygenase, an inflammatory enzyme have been shown to control hot flashes up to 50
involved with prostaglandin metabolism. Anti- percent. Bioflavonoids (2000 mg) are plant pig-
inflammatory herbs, such as curcumin (1000 to ments that were shown to reduce hot flashes
2000 mg) and ginger (250 to 1000 mg) help con- almost 40 years ago.
trol the chronic inflammation and bronchospasm Black cohosh (standardized, 40 to 120 mg) is
seen with asthma. probably the most commonly known herb that is
Several studies with ginkgo extracts show ben- used for menopausal symptoms. A number of
efits for asthmatic patients. Ginkgo interferes double-blind studies support its use. Another
with the effects of platelet activating factor, known herb that might help is dong quai (Angelica
to promote inflammation. Patients challenged sinensis, standardized, 200 to 600 mg).
with allergens after taking ginkgo extract had Other helpful supplements: vitamin E (800 to
much less bronchoconstriction than controls. The 1200 IU), shown decades ago to be helpful, al-
usual dose is 120 to 240 mg daily. though recent studies show only a small effect
Essential fatty acids are prostaglandin precur- (perhaps because they did not give it for long
sors. Prostaglandins derived from gamma-lino- enough); gamma linolenic acid ( GLA, 240 mg).
lenic acid (GLA, 240 mg from borage or primrose I would not discount using natural hormones,
oil) and flaxseed or fish oil have anti-inflamma- such as progesterone and estrogens modified from
tory effects, help reduce allergic symptoms, and soybeans to mimic the same hormones found in
they relax bronchial muscles. Although there are humans. These can be quite helpful, and are not
few specific clinical studies on asthma, I have the same as synthetic progesterone analogs or
found these oils helpful in practice. horse estrogens that are commonly prescribed.
Magnesium is a smooth muscle relaxant, and
helps to relieve bronchospasm when taken by References:
mouth, as well as when administered intrave- Management of Asthma
nously for acute asthma attacks. The usual oral Pacor ML, et al., Food allergy and asthma. Recenti Prog Med 1992
Feb;83(2):64-6.
dose is about 400 to 1000 mg daily. Forastiere F, et al., Consumption of fresh fruit rich in vitamin C
and wheezing symptoms in children. Thorax 2000 Apr;55(4):283-8.
In many cases, these nutrients and lifestyle Anah CO, et al., High dose ascorbic acid in Nigerian asthmatics.
changes with stress management, combined with Trop Geogr Med 1980 Jun;32(2):132-7.
immune support and environmental controls Schachter EN, Schlesinger A, The attenuation of exercise-induced
bronchospasm by ascorbic acid. Ann Allergy 1982 Sep;49(3):146-51.
have helped patients reduce or eliminate their Mohsenin V, et al., Effect of ascorbic acid on response to
asthma medications, and live a healthier life. methacholine challenge in asthmatic subjects. Am Rev Respir Dis
1983 Feb;127(2):143-7.
************************ Miric M, Haxhiu MA, Effect of vitamin C on exercise-induced
bronchoconstriction. Plucne Bolesti 1991 Jan-Jun;43(1-2):94-7.
Ask Dr. J Collipp PJ, et al., Pyridoxine treatment of childhood bronchial
asthma. Ann Allergy 1975 Aug;35(2):93-7.
Q. I’m in serious need of an herbal solution for hot Reynolds RD, Natta CL, Depressed plasma pyridoxal phosphate
concentrations in adult asthmatics. Am J Clin Nutr 1985
flashes! They are strong, frequent, day & night! Apr;41(4):684-8.
Good rest at night is difficult. M.C., New Mexico Foreman JC, Mast cells and the actions of flavonoids. J Allergy Clin
Immunol 1984 Jun;73(6):769-74.
A. Menopausal hot flashes, or vasomotor flush- Li MH, et al., Effects of ginkgo leaf...in treating asthma. Chinese J
Integrative & Western Med 1997 Apr;17(4):216-8.
ing, are the result of complex hormonal changes Brunner EH, et al., Effect of parenteral magnesium on pulmonary
at the time of menopause or after surgery that function, plasma cAMP, and histamine in bronchial asthma. J
removes the ovaries. They can be quite uncom- Asthma 1985;22(1):3-11.
Menopausal Hot Flashes
fortable, and even though they normally go away
Upmalis DH, et al., Vasomotor symptom relief by soy isoflavone
within a few years after menopause, or can be extract.... Menopause 2000 Jul-Aug;7(4):236-42.
suppressed with hormonal therapy, sometimes a Smith CJ, Non-hormonal control of vaso-motor flushing in
menopausal patients. Chicago Med 1964;67:193–5.
good nutrition program and dietary supplements Liske E, Therapeutic efficacy and safety of Cimicifuga racemosa
can make a big difference in controlling them. for gynecologic disorders. Adv Ther 1998 Jan-Feb;15(1):45-53.
Barton DL, Prospective evaluation of vitamin E for hot flashes in
I recommend supplements of soy isoflavones, 500 breast cancer survivors. J Clin Oncol 1998 Feb;16(2):495-500.
mg daily, standardized at 40 percent isoflavones.
3
In the Health News
•I am intrigued by an article that came out in July extolling the virtues of coenzyme Q10 (Tran MT,
et al., Role of coenzyme Q10 in chronic heart failure, angina, and hypertension. Pharmacotherapy 2001 Jul;21(7):797-806). The
authors say that coQ10 helps with congestive heart failure, angina, and hypertension based on
an extensive search of the past 25 years of research. They point out that coQ10 supplements
improve ejection fraction (heart muscle function), cardiac output, and exercise tolerance,
meaning that every measure of heart function is helped. They note that it is safe and well
tolerated. Then, incredibly, their conclusion says that “CoQ10 should not be recommended as
monotherapy or first-line therapy in any disease state.” WHY NOT? Dr. Janson's Healthy Living™
Maybe because this article comes from a school of pharmacy!
Published by
•A new study shows that saw palmetto significantly helps urinary
Vitality Now! ®
symptoms in benign prostate enlargement (Gerber GS, et al., Urology 2001 PO Box 384
Dec;58(6):960-963). In the study of 85 men, “quality of life” also tended to Greenville, NH 03048
improve, but it did not reach statistical significance–perhaps because Subscriptions:
of inadequate dosing or too few subjects. In previous studies, saw 888-922-4848
palmetto was superior to the drug finasteride (Proscar). Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
•Another study shows that eating legumes is associated with a signifi- vided for information only. Its
contents should not be used to
cant reduction in heart disease (Bazzano LA, et al., Legume Consumption provide medical advice on indi-
and...Coronary Heart Disease... Arch Intern Med 2001;161:2573-2578). The study of vidual problems. Consult a health
care professional for medical or
nearly 10,000 people for 19 years showed a 22 percent reduction in health advice.
coronary disease in those eating beans at least 4 times a week, and a Email: drjanson@drjanson.com
reduction in vascular disease overall. Legumes include kidney, black, Copyright, 2001:
navy, pinto, lima, and azuki beans, and others, and soy products. Michael Janson, M.D.

A Healthy Pizza
I buy a wholewheat crust or make a simple one using my VitaMix. Lightly sauté chopped onions,
broccoli, and mushrooms with olive oil. Spread a layer of refried beans (homemade or canned,
organic ones) on the crust. Add a layer of tomato sauce or salsa, spread the vegetables on top, and
then a layer of fresh tomatoes. Sprinkle with oregano, basil, and fresh ground pepper to taste and
a thin layer of grated romano sheep-milk cheese. Put in a preheated oven at 425 degrees, and cook
until the crust is crisp and turning brown at the edges. You have your tomato lycopene, broccoli
phytochemicals, whole grain nutrients with fiber, and beans, all of which prevent heart disease,
cancer, and prostate problems, and preserve your vision, in one traditional, tasty, and easy meal.
*************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
VITALITY Now!®
MA. Call 781-641-1901 for an appointment. PO Box 384
US POSTAGE PAID
BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website at www.drjanson.com


You can Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 2 Free on the web at www.drjanson.com February, 2002

Dear Friends,
I recently saw two news articles that made me think of the line
“What’s wrong with this picture?” Each one was interesting in
itself, but seeing them in the same week started me thinking.
The first headline had to do with the presence of salmonella in
processed meat. The USDA had tried to remove its inspection
endorsement from one meat processor that had repeatedly pro-
duced salmonella-contaminated meat (a very common problem);
Michael Janson, M.D.
Editor, Healthy Living the appeals court prevented the USDA from taking such action.
The end result was that salmonella could more easily get into the
In This Issue food supply, and consumers would be responsible for proper han-
Real and Imagined Risks ................ 1 dling and cooking to make sure they were not eating contami-
Arginine for The Heart ................... 2 nated food. The implication is that the government was less able
More Arginine Benefits ................... 2 to warn consumers of potential food hazards (although the USDA
Exercise As Medicine ....................... 3 maintains that they are still doing their job, while they are very
Ask Dr. J: Hemorrhoids ................... 3 disappointed that they have lost this case).
The second article was a warning to seniors from the General
References ......................................... 3
In The Health News ........................ 4 Accounting Office (GAO) that they may be “risking their health”
Diet and Disease ............................... 4 (and wasting money) by taking dietary supplements. The Associ-
Mushroom-Eggplant Sandwich .... 4 ated Press article says that supplements can have “serious health
consequences” for the elderly, and that they can “aggravate
medical conditions.” The GAO report also warned about possible
side effects from herbal supplements, or that the products might not work at all.
The juxtaposition of these two articles shows some misguided governmental priorities. The Centers
for Disease Control estimates that “76 million people get sick, more than 300,000 are hospitalized, and
5,000 Americans die each year from foodborne illness,” much of it from contaminated meat. In one
study 20 percent of meat, chicken, turkey, and pork samples were contaminated with Salmonella (of
which 84 percent were antibiotic resistant). Estimates based on a German study suggest that 30,000
Americans get hemorrhagic E. coli infections from meat contaminated with fecal material during
slaughtering and processing, yet the courts are restricting the government from warning people about
this specific risk, even though research shows that people are not knowledgeable about how to handle
foods to prevent these risks. If dietary supplements led to one-tenth this level of risk, you can be sure
the government would be trying to ban them altogether.
On the other hand, dietary supplements are helping millions of people to prevent and treat chronic
degenerative diseases as well as everyday health problems. Side effects from nutritional products and
herbs are few, and serious side effects are very rare, while deaths are virtually non-existent. If we
spend time and resources warning people about unlikely risks, they become inured to warnings about
real risks, and we waste the energy we need to focus on serious problems.
1
L-Arginine for The Heart erides, and improve regulation of blood sugar.
Subjects on supplements also showed enhanced
Recent research shows that the amino acid L-
kidney function as measured by the ability of the
arginine is valuable as part of a supplement
kidneys to clear creatinine from the blood. L-
program for people with angina. In combination
arginine reduces the aggregation of platelets, the
with soy isoflavones and vitamins C, E, and B-
cells that initiate blood clots. Excessive aggrega-
complex, supplements of L-arginine enhanced
tion of platelets can initiate clots inside blood
exercise tolerance in patients with coronary ar-
vessels that lead to heart attacks and strokes.
tery disease.
L-arginine improves the ability of patients with
These subjects had a 20 percent improvement in
hardening of the arteries in the legs to walk
their time on the treadmill compared to the con-
without pain (intermittent claudication), and to
trol group. In addition, their blood vessel func-
increase the total distance they can go. Because
tion improved, as measured by the relaxation of
of its blood vessel effects, L-arginine can also help
the brachial artery, and they had a better quality
with male sexual dysfunction. Erectile dysfunc-
of life, based on a valid health questionnaire.
tion may result from reduced penile blood flow,
L-arginine is a non-essential amino acid, but as and nitric oxide, which relaxes the penile blood
with a number of other nutrients and physiologi- vessels, is a prerequisite for normal erections.
cal substances, it is necessary in certain condi-
The clinical studies are equivocal, however, as
tions, and is therefore considered “conditionally
not all of them show benefits in sexual function-
essential.” In physical trauma, surgery, burns,
ing from taking L-arginine supplements. Per-
and wounds, L-arginine supplements promote
haps it is the dose used or the timing of the
healing and shorter hospital stays (of course, the
supplements that creates the disparity. In one
less time you stay in the hospital, the lower your
study, measures of function improved, but the
chance of developing an infection). L-arginine is
researchers were not able to demonstrate the
also important for restoring immune function
physiological causes for the improvement. None-
and promoting hormone release, including insu-
theless, some people refer to L-arginine as “natu-
lin and growth hormone.
ral Viagra,” and it has no apparent side effects.
Previous studies had shown that L-arginine helps
If you are taking L-arginine for its circulatory
with angina and congestive heart failure. In one,
benefits, you also need to attend to your diet and
the effects of L-arginine and exercise were better
recognize that the supplement is synergistic with
for arterial function in heart failure patients
exercise. A regular exercise program is impor-
than either intervention alone. In that study, the
tant even for patients with heart failure. Other
researchers used 8 grams of L-arginine, but the
supportive supplements include L-carnitine, vi-
study ranges vary from 2 g to 20 g per day.
tamins C and E, magnesium, garlic, hawthorn
Other Arginine Benefits berry, and ginkgo biloba. N-acetyl cysteine (NAC)
L-arginine is a precursor to nitric oxide, a blood significantly reduces the recurrence of heart at-
vessel relaxing factor. This helps to open up the tacks in patients on nitroglycerin, but may in-
flow of blood to the organs. Improving blood flow crease the headaches that nitro can cause.
and lowering resistance not only improves the Exercise As Medicine
function of most organs, but it specifically lowers
Regular exercise is known to enhance brain func-
blood pressure. In research on animals and hu-
tion in the elderly. A new study shows that regu-
mans, L-arginine supplements significantly im-
lar exercise also improves brain function in
prove hypertension, with a 5 to 7 mm drop in both
younger people. Seven healthy young people were
systolic and diastolic pressures, and supplements
put on a regular jogging program for three
were better than increasing L-arginine from food
months. They then took complex computer tests
sources.
to evaluate memory and other measures of cogni-
These same studies also showed that supple- tive function. Their scores were compared to the
ments can reduce total cholesterol, increase the values at the start of the study. At the end, not
level of the good HDL-cholesterol, reduce triglyc- only were their scores increased, but the reaction
2
times were measurably better and they com- If hemorrhoids are severe, they may require sur-
pleted the tasks faster than in the initial testing. gery or laser treatment to remove them or tie
However, if they stopped exercising, their scores them off. However, even with advanced hemor-
began to fall, indicating that for long term preser- rhoids, surgery may not be needed if symptoms
vation of brain function it is essential to continue can be controlled with diet and supplements,
physical activity. especially flavonoids (Br J Surg 2000 Jul;
A number of earlier studies have shown that 87(7):868-72).
exercise helps elderly people improve their brain I recommend a high-fiber diet, with plenty of
function. Not only does their general cognitive vegetables, fruits, whole grains, and legumes,
ability improve, but they lower their risk of and reduction of animal products (which have no
Alzheimer’s disease and dementia of all kinds. fiber). I also suggest drinking 6 to 8 glasses of
It is not clear why exercise is beneficial, but water a day, because the combination of fiber and
improved circulation and oxygen availability to water promotes easy bowel movements.
the brain is one possible mechanism. Exercise Bioflavonoids are anti-inflammatory and help
also enhances the production of natural antioxi- strengthen vessel walls. I usually suggest mixed
dant molecules in the body called superoxide bioflavonoids (2000 mg per day), as well as vita-
dismutase (SOD), and these are protective against mins C and E, proanthocyanidins (100 mg), and
functional decline from free-radical damage. a mixture called Varitonin (from QCI Nutritionals
Other studies report that exercising reduces the at www.qcinutritionals.com or 888-922-4848) with
risk of dying of heart disease and lowers mortality horse chestnut (250 mg), butcher’s broom (50
from all causes. Another benefit is that exercise mg), gotu kola (60 mg) and the flavonoid hesperi-
can improve mood in elderly people who are frail, din (125 mg), taken twice a day.
and they needn’t worry about pain or discomfort,
as even those with arthritis did not develop pain References:
from the exercise. Editorial
************************ CDC Website: www.cdc.gov/foodsafety.
Seniors warned about dietary supplements, Boston Globe Sep 14, 01
Baljer G, Wieler LH, Animals as a source of infections humans—
Ask Dr. J ...EHEC. Dtsch Tierarztl Wochenschr 1999 Aug;106(8):339-43.
Q. Do you have any advice for treatment of hem- Altekruse SF, et al., Consumer knowledge of foodborne microbial
hazards and food-handling... J Food Prot 1996 Mar;59(3):287-94.
orrhoids? I have pressure on my veins from liver Arginine
disease and colon problems. (A.N. Internet) Maxwell AJ, et al., Randomized trial of a medical food for the
dietary management of chronic, stable angina. J Am Coll Cardiol
A. Hemorrhoids are enlarged, varicose veins in 2002 Jan 2;39(1):37-45.
the rectum and anus (internal and external). Maxwell AJ, et al., Nutritional therapy for peripheral arterial
disease... Vasc Med 2000;5(1):11-9.
They are usually the result of excessive pressure Hurson M, et al., Metabolic effects of arginine in a healthy elderly
on the vessels, and may be due to constipation or population. J Parenter Enteral Nutr 1995 May-Jun;19(3):227-30.
diarrhea and straining on the toilet, and they Hambrecht R, et al., Correction of endothelial dysfunction in...
heart failure: ... effects of exercise training and oral L-arginine
often develop during pregnancy. The valves that supplementation. J Am Coll Cardiol 2000 Mar 1;35(3):706-13.
control the direction of blood flow become dam- Rector TS, et al., ...supplemental oral L-arginine in patients with
heart failure. Circulation 1996 Jun 15;93(12):2135-41.
aged, and then the veins bulge out and the walls Susic D, ...Systolic Hypertension...Reversed With L-Arginine and
get thin. This is the same mechanism that leads ACE Inhibition. Hypertension 2001 Dec 1;38(6):1422-6.
Siani A, et al., Blood pressure...changes during...L-arginine
to varicose veins in the legs. supplementation. Am J Hypertens 2000 May;13(5 Pt 1):547-51.
These veins are very close to the surface, so when Chen J, et al., Effect of oral administration of ... L-arginine in men
with organic erectile dysfunction... BJU Int 1999 Feb;83(3):269-73.
they are bulging and thin they may bleed during Ardissino D, et al., Effect of...nitroglycerin or N-acetylcysteine, or
a bowel movement. Just as leg veins may develop both, in... angina pectoris. J Am Coll Cardiol 1997 Apr;29(5):941-7.
Exercise Benefits
phlebitis, hemorrhoids can become inflamed, caus-
Laurin D, et al., Physical activity and risk of cognitive impairment
ing discomfort, burning, and itching. and dementia in elderly... Arch Neurol 2001 Mar;58(3):498-504.
Society for Neuroscience Meeting, December 2001, Reuters Health,
Hemorrhoids are associated with low-fiber diets. December 28, 2001.
Populations with a high fiber intake have a very Schechtman KB, Ory MG, The effects of excercise on the quality
low incidence of hemorrhoids. of life of frail older adults: Ann Behav Med 2001 23(3):186-97.

3
In the Health News
•Alcohol has been recommended to reduce heart disease, but a new review suggests that it has
little if any protective effect. Alcohol did not reduce the risk of having a fatal heart attack, and
it increased the risk of dying from other causes (Wannamethee SG, Shaper AG, Heart 2002 87: 32-36). Long-
term drinkers appear to have some benefit, but starting to drink for health does not improve
heart risk, and overall mortality increases. Non-drinkers might abstain because they are
already in poor health, and that could slant the data. If you are not a drinker, the present
evidence does not indicate that you should start.
•Tai Chi, the Chinese art of movement, appears to give relief from Dr. Janson's Healthy Living™
osteoarthritis. Women in a treatment group had less pain, easier
movement, and better balance than controls (Reuters Health, December 25, Published by
2001). Earlier studies show that Tai Chi also lowers blood pressure. Vitality Now! ®
PO Box 384
Diet and Disease Greenville, NH 03048
•Breast cancer is related to diet and environmental factors. A new Subscriptions: Free online,
or call 888-922-4848
analysis of population data shows that mortality from breast cancer
is increased by animal fat in the diet, and decreased by exposure to Information herein is not
medical advice or direction. All
sunlight, which is essential for the formation of vitamin D in the skin material in this newsletter is pro-
(Grant WB, Cancer 2002 Jan 2;94(1):272-81). (Excessive sunlight, however, vided for information only. Its
increases the risk of skin cancer.) Vegetables, fruits, whole grains, and contents should not be used to
provide medical advice on indi-
fish all reduce breast cancer mortality. The author speculated that vidual problems. Consult a health
antioxidants, phytochemicals, phytoestrogens, and omega-3 oils are care professional for medical or
protective. In addition to animal fat, alcohol increases breast cancer health advice.
risk. (Other studies show that high levels of meat and milk consump- Email: drjanson@drjanson.com

tion can double and triple the risk of stomach and esophageal cancer, Copyright, 2002:
Michael Janson, M.D.
respectively. Chen H, et al., Am J Clin Nutr 2002 Jan;75(1):137-44)

Mushroom Eggplant Skillet Sandwich


I use a covered non-stick electric skillet to make an easy healthy lunch. Wash several portabello
mushrooms, and slice an eggplant and an onion to about the same thickness. Coat the mushrooms
in a mixture of olive oil and balsamic vinegar (or lemon juice) with some ground pepper. Place them
all on the electric skillet (or a large stovetop skillet–some cover two burners) set at 375 or medium
high on the stove. Cover them for 5-10 minutes (depending on the size), flip them over and re-cover.
Give them another few minutes and test to see if they are done. They should all be soft, and the
onions browned and glassy. Layer them on whole-wheat toast with mustard or tofu mayonnaise a
tomato slice and lettuce. You can use just eggplant or mushrooms if one is unavailable.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now!®
MA. Call 781-641-1901 for an appointment. PO Box 384
US POSTAGE PAID
BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 3 Free on the web at www.drjanson.com March, 2002

Dear Friends,
When I see parents about their children, they frequently tell me
how difficult it is to get them to eat healthy foods; either they are
fussy eaters, don’t like vegetables, won’t eat anything that is
smooth, or anything that is lumpy, will eat nothing raw, or
nothing cooked, or dislike many other food characteristics.
I think it must be a cultural phenomenon, because in other
countries it is hard to imagine similar interchanges–a Chinese
Michael Janson, M.D.
Editor, Healthy Living child who refuses vegetables, rice, or tofu; a Mexican child who
won’t eat tortillas and beans, or mangoes; an Indian child who
In This Issue won’t eat vegetable curry, chick peas, and fruits.
Children’s Diets ............................... 1 In most cultures,the availability of foods determines the dietary
Vitamin E: Which is Best? .............. 2 choices that children make, (of course, we don’t want to neglect the
Dietary E; Other Antioxidants ....... 2 possibility that a child refuses something because of a food al-
Love, Work, and Stress .................... 2 lergy). If junk is not as available, healthy eating becomes the
Ask Dr. J: Raynaud’s Disease .......... 3 routine. A recent study showed that parents and family situations
References ......................................... 3 have a great influence on children’s eating habits.
In The Health News ........................ 4 The study of 3000 high school students showed that those teens
Diet and Disease ............................... 4 who had good communication with and close supervision by their
Herb Nut Loaf .................................. 4 parents were far more likely to have healthy eating habits. The
number eating a healthy breakfast ranged from 12 to 24 to 32
percent among those in foster homes, living with another family
member, or with a single parent, compared to 43 percent of those living with both parents. Children
were more likely to eat healthy breakfasts and lunches if they spent more time with family and less
unsupervised time. While their healthy breakfast might not be the same as mine, the point is that
parents can influence what children eat. We need to pay attention to this because our epidemic of
obesity (and diabetes, heart disease, cancer, and hypertension) starts with childhood eating habits.
Curiously, in the better family situations, the number of children eating healthy breakfasts was still
only 43 percent, meaning that on average in those families, 57 percent of the children did not eat
healthy breakfasts. Those families with the highest parental monitoring reported that 80 percent of
the children ate fruits and vegetables at least once a day. As the recommendations for fruits and
vegetables is between 5 and 9 servings a day, this does not strike me as very positive.
Nonetheless, the important point to take away is that parents can have a great influence on their
children’s eating habits, and they don’t have to despair. Many years ago I saw a report suggesting that
when children grow up they are much more likely to eat what their parents ate, even if they had poor
eating habits when they were growing up (if they refuse the asparagus now, they may like it in their
20’s). While you can’t completely control your child’s eating habits, you can influence them through
communication, having good foods available in the house, and through setting a good example.
1
Vitamin E–Which is Best? of antioxidant supplements often use too low a
dose, such as 50 mg of vitamin E, but perhaps
A large body of evidence shows that the antioxi-
they should be looking at using combinations of
dant vitamin E is beneficial for prevention of
effective doses of several antioxidants, and in-
heart disease, cancer, and menstrual pain, as
cluding GT in the tocopherol mix.
well as enhancement of immunity, and slowing
the aging process related to oxidative damage. With combinations of antioxidants they support
each other synergistically. These include sele-
A lot of the research has been done with synthetic
nium, vitamin C, carotenoids–not just beta-caro-
vitamin E, referred to with the prefix “dl-” before
tene, alpha-lipoic acid, coenzyme Q10, and fla-
the alpha-tocopherol. However, it is increasingly
vonoids, as well as others. Recent articles show
clear that natural vitamin E is more desirable,
that alpha-lipoic acid supplements can restore
better absorbed and more biologically active. A
youthfulness to animals, improve the function of
plain “d-” before alpha-tocopherol indicates the
their cells’ mitochondria, and enhance their brain
natural form.
function, especially when combined with a de-
Even more desirable is a combination that in- rivative of the amino acid L-carnitine. These
cludes not only the alpha form, but the “mixed supplements also help reverse the age-related
tocopherols,” containing other isomers called beta, memory loss in older animals.
gamma, and delta. In particular, the gamma-
My recommendation is to take some vitamin E in
tocopherol (GT) appears to be valuable in both
a multivitamin, with the natural d-alpha form,
laboratory and human studies.
and add some extra mixed tocopherols with high
Most vitamin E on the market, even the natural levels of GT. In addition, get as many dietary
mixed vitamin E, has very little GT. However, antioxidants as possible, from vegetables, fruits,
evidence is accumulating that GT is an impor- legumes, and whole grains, adding complemen-
tant nutritional antioxidant in addition to alpha- tary antioxidants for greater aging protection.
tocopherol (AT). A December report shows that
*****************************
GT is an effective scavenger of oxidative mol-
ecules in lipid tissues, and both GT and its me- Love, Marriage, Work, and Stress
tabolites inhibit an enzyme called cyclo-oxyge- For Valentine’s day, the World Heart Federa-
nase, which is a mediator of inflammation. GT tion, a collection of cardiology societies and heart
provides an anti-inflammatory activity not seen foundations, came out and said that love is good
with AT. for your health. Citing a study of 10,000 men,
High plasma GT is associated with reduced car- they noted that love and support can markedly
diovascular disease and a lower incidence of pros- reduce the development of angina, even in the
tate cancer. Evidence also suggests that high face of numerous other risk factors.
intake of AT can inhibit the accumulation of GT It appears that marriage itself is not protective,
in tissues and plasma (even though most studies but a loving, supportive relationship. In one re-
with AT show it is beneficial). Earlier studies port, lack of social support nearly tripled the
suggest that GT is a more effective detoxifier of mortality from coronary disease, while marital
the pollutant nitrogen dioxide. Supplements with status was unrelated.
40 to 50 percent GT are available, and may be
On the other hand, marital stress significantly
preferable to those with little or no GT.
increases mortality. In other words, if you are in
Dietary E and Other Antioxidants a loving relationship, married or not, you reduce
GT is the predominant form of vitamin E in the disease risks, but a stressful relationship makes
diet, and it seems prudent to take a balanced things worse. Recent divorce has a significant
vitamin E with higher levels of the GT. However, negative effect on health risks, but so does stay-
most of the studies that show benefit from supple- ing in a stressful relationship.
ments of vitamin E are done with the synthetic Another study, the MRFIT, or Multiple Risk
form or the natural AT, with little or no GT. Factor Intervention Trial, is a long term study
Recent studies that cast some doubt on the value that has led to a report that both work and mari-
2
tal stress can significantly contribute to mortal- The obvious recommendation is to keep warm
ity from heart disease. The lesson is not to go out and wear gloves and scarves in cold weather (not
and get married, but to strive to find satisfying everyone can move to warmer climates as a solu-
relationships and work, and combine them with tion, but it is a nice idea!) and get regular exer-
healthy lifestyle choices–exercise, diet, and stress cise. Avoid all tobacco, a cause of arterial spasms.
management. While medications are sometimes used, a num-
It has been shown that psychological support and ber of dietary supplements may provide relief.
stress reduction can improve the mortality in Vitamin B3, as timed-release niacin (250 mg
people with heart disease. Support groups and twice daily) or inositol hexaniacinate (800 to 1600
rehabilitation programs can help significantly. mg daily) has been successful. Gamma-linolenic
In one study, mortality was reduced from 17 acid (GLA, 240 mg from borage oil) relaxes the
percent to 4 percent over a nine-year period for blood vessel muscles by rebalancing the prostag-
heart attack patients in rehab programs. In addi- landins that affect smooth muscle contraction
tion, the rehab patients had less stress and de- (reducing meat and other animal fat in the diet
pression than controls. I’ve reported earlier on may provide similar benefit by reducing arachi-
other studies showing that yoga and meditation donic acid that leads to increased muscle spasm).
provide similar benefits. Ginkgo biloba improves blood vessel function
Supportive relationships are usually the result of and can relieve Raynaud’s symptoms (120 to 240
giving support, not expecting it or searching for it mg of standardized extract). Other supplements
(D.H. Lawrence writes “...only the loving find that help include magnesium as a blood vessel
love, and they never have to search for it.”). relaxant (400 to 1000 mg), fish oil (2000 to 10,000
Satisfying work comes from giving every effort to mg), and L-carnitine (2000 to 3000 mg).
whatever job you are doing. If you are in difficult
work or relationship situations, they are likely to References:
have negative effects on your health, and you Editorial
should consider what is necessary to improve Young EM, Fors SW, Factors related to the eating habits of
them or change them. students in grades 9-12. J Sch Health 2001 Dec;71(10):483-8.
American Heart Association. 2002 Heart and Stroke Statistical
************************ Update. Dallas, Texas: American Heart Association, 2001.
Vitamin E
Ask Dr. J Cooney RV, Gamma-tocopherol detoxification of nitrogen
Q. I have Raynaud’s syndrome. My hands dioxide: superiority to alpha-tocopherol. Proc Natl Acad Sci U S A
1993 Mar 1;90(5):1771-5.
turn very blue when exposed to the cold. Can you Jiang Q, et al., gamma-tocopherol, the major form of vitamin E in
recommend something? FK, New York the US diet, deserves more attention. Am J Clin Nutr 2001
Dec;74(6):714-22.
A. Raynaud’s disease involves spasms of the small Ziaei S, et al., ...placebo-controlled trial...of vitamin E in treatment
of primary dysmenorrhoea. BJOG 2001 Nov;108(11):1181-3
arteries in the hands, and sometimes the feet or Hemila H, et al., Vitamin C, vitamin E, ... Beta-carotene in relation
face, triggered by cold. The syndrome is some- to common cold incidence... Epidemiology 2002 Jan;13(1):32-7.
times associated with auto-immune diseases such Liu J, et al., Age-associated mitochondrial oxidative decay...Proc.
Natl Acad Sci USA, 2002 Feb 19;99(4):1876-81.
as scleroderma, lupus or rheumatoid arthritis Hagen T, et al., Feeding acetyl-L-carnitine and lipoic acid to old
(when it is called Raynaud’s phenomenon), and it rats significantly improves metabolic function while decreasing
oxidative stress. Proc Natl Acad Sci, 2002 Feb 19;99(4):1870-75.
can be the first sign of such disorders, but it often Love, Stress, and Mortality
occurs alone with no apparent disease associa- Medalie JH, Goldbourt U, Angina pectoris among 10,000 men.
tion. It can also be triggered by reaction to some Psychosocial...risk actors... Am J Med 1976 May 31;60(6):910-21.
Tucker JS, et al., Marital history...: alternative explanations to the
drugs, including beta-blockers, chemotherapy. It protective effect of marriage. Health Psychol 1996 Mar;15(2):94-101.
is much more common in women than men. Welin C, et al., ...importance of psychosocial factors for prognosis
after myocardial infarction. J Intern Med 2000 Jun;247(6):629-39.
The extremities turn white with lack of blood flow, Orth-Gomér K, et al., Marital Stress Worsens Prognosis in...
and as it persists they can turn blue and then Coronary...Disease JAMA. 2000 December 20;284(23):3008-3014.
Matthews KA, et al., Chronic Work Stress...Marital Dissolution
bright red as the spasm abates and blood rushes and...Mortality... Arch Intern Med 2002 Feb 11;162(3):309-315.
back in to the tissues. It can cause numbness and Denollet J, Brutsaert DL, Reducing emotional distress improves
prognosis in coronary heart disease: 9-year mortality in a clinical
tingling from lack of blood flow, and then pres- trial of rehabilitation. Circulation 2001 Oct 23;104(17):2018-23.
sure and pain with the last phase.
3
In the Health News
•Elevated levels of homocysteine in the blood is a known risk factor for heart disease. Now research
shows that it is also a significant risk for the development of dementia, including Alzheimer’s
disease (Seshadri S, et al., Plasma homocysteine...and Alzheimer’s disease. N Engl J Med 2002 Feb 14;346(7):476-83).
Information from the Framingham study indicates that each 5-unit rise in plasma homocysteine
leads to a 40 percent increase in dementia incidence. Levels above 14 units doubled the risk.
Homocysteine can be lowered with B vitamins, including folate, B6, and B12.
•Non-steroidal anti-inflammatory drugs (NSAIDS) are contributors to
the risk of gastrointestinal bleeding, and now it appears that in Dr. Janson's Healthy Living™
patients with congestive heart failure they can increase the likelihood
of relapse (Feenstra J, et al., Association of nonsteroidal anti-inflammatory drugs Published by
Vitality Now! ®
with...heart failure. Arch Intern Med. 2002 Feb 11;162(3):265-270). Natural anti-
PO Box 384
inflammatory agents curcumin, ginger, vitamin C are free of this risk. Greenville, NH 03048
Diet and Disease Subscriptions: Free online,
or call 888-922-4848
•Insulin resistance, most commonly the result of obesity, and a reflec-
tion of poor sugar metabolism, is a risk factor for the development of Information herein is not
medical advice or direction. All
heart disease and diabetes. A recent study shows that caffeine intake, material in this newsletter is pro-
even in moderate amounts, can cause insulin resistance and thus vided for information only. Its
increase disease risks (Keijzers GB, et al., Caffeine can decrease insulin sensitivity contents should not be used to
provide medical advice on indi-
in humans. Diabetes Care 2002 Feb;25(2):364-9). Caffeine increased blood levels vidual problems. Consult a health
of adrenal stress hormones, and elevated blood fats and blood pres- care professional for medical or
health advice.
sure. The editorialists noted that this adds another risk from caffeine,
Email: drjanson@drjanson.com
but they cryptically remarked that coffee drinkers should not panic,
Copyright, 2002:
because these were experimental conditions with healthy people! Michael Janson, M.D.
They think you should wait to become sick from caffeine, then panic.

Herb Nut Loaf


Nut loaf can be quite tasty, although often ridiculed by non-vegetarians. In a mixing bowl, combine
1 1/2 cups of walnuts or almonds ground up in a blender, 2 cups of bread crumbs (toasted whole wheat
sesame bread is good), 1 1/2 cups of minced tomato, 1 1/2 onions and 4 cloves of garlic minced and
lightly stir-fried in olive oil, 2 beaten eggs, 1 Tbsp of soy sauce, 1 tsp of lemon juice, 2 tsp each of
thyme, oregano, and chili powder, and 8 Tbsp of minced parsley and cilantro. Mix well and fill into
an oiled loaf pan; bake for 35 minutes at 350º F. Slice and cover with mushroom gravy (mushrooms,
onions, garlic and ground pepper, sauteed in olive oil, with added organic vegetable broth–you can
buy this at a health food store). This is a delicious main course with steamed veggies and salad.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 4 Free on the web at www.drjanson.com April, 2002

Dear Friends,
It is unusual for me to agree with the U.S. Food and Drug
Administration, but I have found one area of at least some
common ground. I am referring to the television, magazine, and
newspaper advertising of prescription drugs to the public, sug-
gesting that they request a prescription from their doctors.
The FDA has said that some of these ads are misleading, and
overstate the benefits of the drugs while underreporting the risks
Michael Janson, M.D.
Editor, Healthy Living of side effects, or the chances that the drug will not work at all.
However, it appears to me that the FDA is mostly paying lip-
In This Issue service to regulating such ads, judging by the ones that I have
Prescription Advertising ................ 1 seen. I am all for an educated public, and ready access to drugs
Cholesterol Drugs ............................ 2 that are beneficial, as long as the education is not self-serving.
Other Cholesterol Treatments ........ 2 They often remind me of those Salem cigarette commercials
Octacosanol Beats Statins ............... 2 where people filling their lungs with ashtray contents are seen as
Ask Dr. J: Reflux Esophagitis ......... 3 young, healthy, vibrant, and athletic, with beautiful skin, while
References ......................................... 3 lounging around in an environment of brilliant, cloudless skies,
In The Health News ........................ 4 lush meadows, and pristine mountain streams. They just misrep-
resent the product, which would be more accurately portrayed by
Diet and Disease ............................... 4
pictures of dirty, sweaty, exhausted men rising out of the coal
Marinated Grilled Tofu ................... 4
mines covered in soot and grime.
The drug ads for allergy, ulcer, arthritis, cholesterol-lowering,
sexual-dysfunction, and other medications often tell the viewer to “ask your doctor” for more
information, but the end result is that people go to their doctors almost insisting on prescriptions for
these products, and the doctors feel pressured to prescribe them. The doctor often thinks that the
patient will go to another doctor if they leave the office without their desired medication. They might
even wonder why the doctor is not up to date on the latest benefit afforded by the drug companies.
While the FDA has reprimanded companies, most of the ads that I have seen are still misleading, and
the small print is usually ignored, even when it is a whole page on the back of the ad in the magazine.
Perhaps the FDA is spending too much of its time, budget, and staff resources trying to prevent
truthful and non-misleading advertising by dietary supplement companies, promoting products that
are quite safe and beneficial. However, a few of the dietary supplement companies also promote their
products with ads that are misleading, and I am opposed to that, too—it diminishes the reputation of
alternative medicine, already struggling for respect against the medical juggernaut.
Prescription drugs are the fastest growing expense in medical care. Having semi-informed people,
“educated” by advertising, pushing doctors to prescribe medications for them does not help. Fully
informed people are more likely to choose alternatives, such as dietary supplements and complemen-
tary medicine, which are safe, effective, and relatively inexpensive.
1
Alternatives to Cholesterol Drugs was that diet still plays an important role in
managing cholesterol. In addition to its safety, it
Speaking of drugs that are promoted directly to has many other benefits unrelated to the heart.
the public, cholesterol-lowering medications are
among the most widely advertised. These drugs This study showed another damaging effect of
are hugely promoted because they are generat- the statins: an increase in serum insulin levels.
ing enormous profits for the manufacturers. Nu- Insulin is essential for maintaining a normal
merous studies show that they are effective in blood sugar, but high levels are associated with a
reducing cholesterol, heart disease, and coronary condition called insulin resistance, a risk factor
mortality, but this does not tell the whole story. for heart disease and the development of diabe-
tes. The diet reduced serum insulin levels, re-
Such pervasive promotion diverts attention, not versing some of the negative drug effects.
to mention resources, from dietary controls and
natural substances that are even better than the Octacosanol Beats Statins
drugs, but far less expensive. The ads offer drugs While you may not have heard of it, a substance
to control a problem that usually has its roots in called octacosanol is more effective than the statin
lifestyle, so people may easily get the idea that drugs in lowering cholesterol, and it has other
they can ignore their diets, since the drugs will benefits also. This is the main component of a
correct the effects of their poor choices. In addi- complex called policosanol, and the research is
tion, because these ads are paid promotion, rather impressive. In studies doing direct comparisons
than public education (although the companies with statin drugs, the octacosanol was superior.
often refer to their ads as informational), they Octacosanol is a waxy alcohol derived from sugar
minimize the potential drug side effects and costs. cane or wheat germ. In a study of octacosanol and
For example, one of these drugs, Baycol Pravachol (pravastatin), 10 mg daily of either
(cerivastatin) was removed from the market when product lowered LDL- cholesterol by 19.3 per-
it was discovered that the side effect of muscle cent, the drug only 15.6 percent, it lowered total
degeneration was far more frequent than ex- cholesterol by 13.9 percent (the drug only 11.8).
pected. This side effect, called rhabdomyolysis, The drug did not affect triglycerides or HDL, but
leads to muscle breakdown products passing octacosanol raised the good HDL by 18 percent,
through the kidneys and causing kidney failure and lowered the triglycerides by 14 percent.
and death. Other statins can also cause this side The change in the ratio of total cholesterol to
effect, as well as hepatitis, jaundice, other liver HDL was lowered 25 percent by octacosanol, com-
problems, gastrointestinal upsets, reduced plate- pared to only 15 percent by pravastatin. Inhibi-
let levels, anemia, joint pains, headache, sore tion of platelet aggregation reduces heart dis-
throat, runny nose, and skin rashes. It is unfortu- ease, and this effect was greater with octacosanol
nate that the public does not have the opportu- than the drug. Further, octacosanol protects the
nity for balanced education about these products. LDL from oxidative damage, and oxidized LDL is
Other Treatment Options the most damaging form.
A study published in the Journal of the American From all this information, octacosanol is clearly a
Medical Association shows that even though superior choice: it is without side effects, and it is
statin drugs lower cholesterol, they also lower far less expensive than the medications.
serum levels of valuable antioxidants. For ex- These benefits have been known for more than
ample, they cause a 20 percent decline in beta- ten years, but clearly the vast majority of people
carotene, a 16 percent drop in vitamin E, and a 22 know of the drugs, while the natural and inexpen-
percent reduction of coenzyme Q10, all of which sive alternative remains mired in obscurity.
are important nutrients for the heart. Other dietary supplements also help maintain
These researchers were actually studying how a healthy cholesterol levels and reduce heart dis-
diet rich in vegetables, fruits, nuts, and whole ease risk. Niacin, or vitamin B3, lowers choles-
grains can lower cholesterol in addition to any terol, and appears to have some of the same
lowering effect from the statins. What they found antiinflammatory effects as the statins, appar-
2
ently a part of their benefit profile. Slow release essential for proper treatment. Most of the time,
niacin does not cause as much of a flush reaction the symptoms are not due to excess stomach acid,
as the plain niacin, but it has caused some liver but to poor diet, overweight, and food allergies.
function abnormalities in a few patients. Taking While acid blocking drugs are often prescribed, it
a non-flush form of niacin, inositol hexaniacinate, is usually better to avoid them unless an ulcer is
provides the same cholesterol effects without the present. Treatment involves reducing symptoms
liver changes, but it is more expensive. Effective and preventing complications from esophageal
niacin doses are 1500 to 3000 mg daily. irritation. Eating a high fiber diet helps to buffer
Vitamins E and C reduce total cholesterol and the stomach acid, while low fiber foods, such as
raise HDL levels, but not as much as octacosanol. sugary, fatty snacks appear to increase symp-
They also protect the LDL from oxidation, and in toms, as do caffeine and alcohol.
clinical studies they reduce heart disease. It is Chewing a licorice extract, called deglycyrrhiz-
impossible to get therapeutic levels of vitamin E inated licorice (DGL) can soothe the symptoms of
(400 to 800 IU) from the diet. Vitamin C is easier heartburn by coating the mucosa. It also helps
to find in foods, and on a diet rich in raw fruits and with ulcer disease. L-glutamine is an amino acid
vegetables it is possible to get over 2000 mg daily, that helps heal the lining of the entire digestive
but it is likely that you will need supplements to tract, so it is useful for inflammatory bowel dis-
get this amount. The bioflavonoid quercetin is ease as well as esophagitis.
anti-inflammatory and inhibits oxidation of LDL.
Folic acid helps to repair damaged mucous mem-
Chromium supplements in the range of 200 to branes. I also suggest high amounts of lutein,
400 mcg daily reduce total cholesterol and raise niacin, vitamin B6, zinc, and vitamin C, which
HDL levels, and up to 1000 mcg also help control have been shown to prevent esophageal cancer.
blood sugar levels. As diabetes is a heart risk
factor, this in itself is an important benefit. References:
In earlier issues, I have discussed the benefits of Editorial
red yeast rice, pantethine, garlic, and L-carnitine, Rosenthal MB, et al., Promotion of prescription drugs to
consumers. N Engl J Med 2002 Feb 14;346(7):498-505.
but octacosanol appears to be one of the best Wolfe SM, N Engl J Med 2002 Feb 14;346(7):524-526
supplements for the heart, particularly when Statin Drugs and Octacosanol
combined with exercise and a mostly vegetarian Jula A, et al., Effects of diet and simvastatin on serum lipids,
diet (plus fish with omega-3 oils), and soy foods insulin, and antioxidants... JAMA 2002 Feb 6;287(5):598-605.
Abookire SA, et al., Use and monitoring of “statin” lipid-lowering
such as tofu, tempeh, and soymilk. drugs... Arch Intern Med 2001 Jan 8;161(1):53-8.
Castano G, et al., Effects of policosanol and pravastatin on lipid
***************************** profile, platelet aggregation and endothelemia .... Int J Clin
Pharmacol Res 1999;19(4):105-16.
Ask Dr. J Canetti M, et al., A two-year study on the efficacy and tolerability
of policosanol... Int J Clin Pharmacol Res 1995;15(4):159-65.
Q. My friend has chronic reflux. Are there any Menendez R, et al., Effects of policosanol treatment on the
natural treatments? C.N., Australia susceptibility of ...(LDL) ... to oxidative modification in vitro. Br
J Clin Pharmacol 2000 Sep;50(3):255-62.
A. Gastroesophageal reflux disease, or GERD is a Gouni-Berthold I, et al., Policosanol: clinical pharmacology and
therapeutic significance...Am Heart J 2002 Feb;143(2):356-65.
disorder of digestion with stomach acid backing Pryor WA Vitamin E and heart disease: basic science to clinical
up into the esophagus and causing irritation, intervention trials. Free Radic Biol Med 2000 Jan 1;28(1):141-64.
Dwyer JH, et al., Oxygenated carotenoid lutein and progression of
heartburn, belching, and abdominal pain. early atherosclerosis: the Los Angeles atherosclerosis study.
With chronic irritation and inflammation, the Circulation 2001 Jun 19;103(24):2922-7.
Engelen W, et al., Effects of long-term supplementation with
mucosa of the esophagus is damaged, and it is moderate pharmacologic doses of vitamin E .... Am J Clin Nutr
more prone to the development of cancer. 2000 Nov;72(5):1142-9.
Reflux Esophagitis
Sometimes the symptoms are due to hiatal her- Goso Y, et al., Effects of traditional herbal medicine on gastric
nia, in which a portion of the stomach slips above mucin against ethanol-induced gastric injury in rats. Comp
Biochem Physiol C Pharmacol Toxicol Endocrinol 1996 Jan;113(1):17-21.
the diaphragm, or if the sphincter is not working Kolarski V, et al., Erosive gastritis and gastroduodenitis--clinical,
properly to restrict stomach acid regurgitation. diagnostic and therapeutic studies. Vutr Boles 1987;26(3):56-9.
The same symptoms might be indicative of a Zhang ZF, et al., Adenocarcinomas of the esophagus and gastric
cardia: the role of diet. Nutr Cancer 1997;27(3):298-309
gastric or peptic ulcer, so careful evaluation is
3
In the Health News
•Polluted air is not only damaging to the lungs, but it also causes the arteries to constrict, reducing
blood flow to tissues. (Experimental inhalation of pollutants causes acute arterial vasoconstriction. Circulation, 2002,
March 12, as reported in Reuters Health). Researchers evaluated fine particulates and ozone, and found
that even a two hour exposure to levels found in the air of many cities led to significant reduction
in size of the brachial artery. Arterial constriction could be a trigger for heart attacks. To reduce
the consequences of pollution, and arterial spasms, take antioxidants and arterial relaxants,
such as vitamins C and E, magnesium, ginkgo biloba, and arginine, and exercise regularly.
Diet and Disease Dr. Janson's Healthy Living™
•Consuming soy isoflavones appears to modify estrogen hormones in
Published by
premenopausal women, lengthening the time between menstrual
Vitality Now! ®
cycles, and decreasing levels of estrone and estradiol, two strong PO Box 384
estrogens that stimulate breast tissue, and lead to increased cancer Greenville, NH 03048
risk. (Kumar NB, et al., The specific role of isoflavones on estrogen metabolism in Subscriptions: Free online,
premenopausal women. Cancer 2002;94(4):1166-1174.) The researchers gave 40 or call 888-922-4848
mg per day of genistein, and compared the results with placebo, in 68 Information herein is not
women from 25 to 55 years old. This amount of genistein is found in medical advice or direction. All
material in this newsletter is pro-
a cup of tofu, a cup of soymilk, or supplements. vided for information only. Its
contents should not be used to
•Eating omega-3 oils, particularly from fish, reduces the risk of heart provide medical advice on indi-
disease. A new review shows that 1 to 2 fish meals a week lowers the vidual problems. Consult a health
incidence of heart attacks, and people who have had heart attacks care professional for medical or
health advice.
have reduced overall mortality, as well as fewer recurrent heart
Email: drjanson@drjanson.com
attacks (Nordoy A, et al., n-3 polyunsaturated fatty acids and cardiovascular diseases.
Copyright, 2002:
Lipids 2001;36 Suppl:S127-9.) Omega-3 oils are also in ground flaxseeds, Michael Janson, M.D.
flaxseed oil, and walnuts, and these foods also reduce cardiac risk.

Marinated Grilled Tofu


Here is a good recipe for that healthy tofu. Cut half-inch slabs or 1 1/2 inch cubes of firm tofu.
Marinate them for a few hours or overnight in a mixture of balsamic vinegar (or lemon if you prefer),
crushed ginger and garlic, fresh-ground pepper (I use a mix of black, green, red, and white), thyme,
and a small amount of soy sauce. Add other herbs and spices to taste, such as cumin, chili powder,
or cayenne pepper. Put the slabs on a grill or a griddle, and cook on each side until brown. For the
cubes, skewer them, alternating with mushrooms, onions, red peppers, cherry tomatoes, and
zucchini, and grill these healthy shish kebabs. Serve either with brown rice or millet (try cooking
these in vegetable broth–I buy an organic one from Imagine Foods), steamed broccoli, and a salad.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now!®
MA. Call 781-641-1901 for an appointment. PO Box 384
US POSTAGE PAID
BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 5 Free on the web at www.drjanson.com May, 2002

Dear Friends,
I recently saw a TV discussion group on healthy diets, and one of
the commentators was saying that shopping at the health food
store was expensive, and several others nodded in almost auto-
matic agreement, as though this were a well-known fact.
It is true that some foods at the health food store, particularly
organic foods, are somewhat more expensive than their conven-
tional counterparts. However, it is not true that eating a healthy
Michael Janson, M.D.
Editor, Healthy Living diet has to be expensive, even if you shop at a health food store.
This is a myth, because it totally depends on what you choose.
In This Issue A healthy diet based on unprocessed fresh vegetables, fruits,
Healthy Diet Costs ........................... 1 whole grains, and legumes is generally quite inexpensive. For
St. John’s Wort Research ................. 2 example, a nutritious breakfast of oatmeal, banana or shredded
Other Treatment Options ............... 2 apple, and raisins, cooked in dilute soymilk, with sunflower seeds
Vitamin E Protects Muscles ............ 3 and some cinnamon and nutmeg, usually costs under a dollar (a
Ask Dr. J: Allergies ........................... 3 little more if you use almonds instead of sunflower seeds). It
References ......................................... 3 provides a lots of fiber, phytonutrients, and essential fatty acids,
In The Health News ........................ 4 and helps to control blood sugar and appetite for a long time.
Diet and Disease ............................... 4 Similar choices of basic foods as I describe in my recipes for lunch
Sweet Potatoes with Lime .............. 4 and dinner are just as cost effective. Costs are higher when you
buy prepared foods (rice cakes, for example, cost far more than
brown rice that you cook; granola is more expensive than oatmeal).
I was recently reducing clutter in my home office (an action that is as therapeutic as any that I
recommend in my newsletter!), and while clearing up a pile of papers, I came across a Boston Globe
article from 1996. The headline said, “Poor people’s diets winning the hearts of the affluent.” The
winning diet consisted of basic foods, mostly vegetarian, minimally processed, and with varied
nutritional content, such as they eat in most of the economically emerging countries. They might eat
this way for religious or economic reasons, and sometimes for health reasons, but the fact is they can
afford to eat this way, and people in developed countries can’t afford not to.
I realize that even when that article was written the costs of eating three meals a day at the fast junk
joints (formerly called fast food restaurants) could be quite cheap (in every sense), although that was
not the comparison I envisioned. However, the direct costs of the diet are only one consideration. The
costs of illness, degenerative diseases, and accelerated aging must be added to the price of the food. And
these costs go beyond the monetary to the emotional and spiritual drain on individuals, families, and
friends. It is unfortunate that unhealthy diets are now so widely exported to other countries.
In choosing a healthy diet for yourself, you will not only protect your health without straining your
pocketbook, but you will set an example for others, and you will add to their health while supporting
increased availability of healthy food, and promoting a healthier environment.
1
St. John’s Wort Research cant benefit compared to placebo after just 4
weeks on SJW, and the benefits started to appear
Recent headlines repeating previous negative
after just one week.
claims about St John’s wort (SJW) are apparently
designed to discredit natural remedies in gen- Another placebo-controlled, double blind study
eral, and particularly SJW in this case. So I have in 1998 showed similar results using standard-
to repeat myself in criticizing these reports. The ized extract containing hyperforin, one of the
study in question suggested that SJW appears components of SJW. A 1995 study showed similar
useless in the treatment of moderately severe benefits compared to placebo, and a 70 percent
depression. This is not news and it is not relevant. response rate, which is as much as you can see
with the drugs. In addition, the SJW also relieved
No one so far has claimed that SJW is useful for anxiety, and had no side effects in this study.
severe depression, only mild to moderate depres-
sion, although in the right dose with the right This does not mean that SJW has no side effects.
combination of other supplements, it might still It can cause sun sensitivity, which is lessened if
help more serious psychiatric illness. you divide the dose to three times per day. Inter-
ference with some medications is possible, and
To do a study such as this, and make the claim occasional digestive upset.
that SJW is no better than placebo, leaves the
reader thinking it is useless. This is misleading at It is interesting to note that the lead authors of
best, and deceitful at worst, and many people may the JAMA study hold stock in, have received
miss out on this beneficial treatment, because grant money from, and been paid consultants to
other research shows that it is very useful for Pfizer, the manufacturer of Zoloft, and have been
treatment of other levels of depression. paid speakers for this and other drug companies.
They note that all the previous studies have flaws
Interestingly, in this study, published in the (as all studies do), implying that their study
Journal of the American Medical Association, corrects all prior research. I don’t believe it.
Sertraline (Zoloft), a “serious” treatment for de-
pression, and one that generates billions of dol- Other Treatment Options
lars in sales each year, was also no better than In addition to SJW for depression (the usual dose
placebo, and for the most part no better than is 300 mg of standardized extract taken three
SJW. The report says “On the 2 primary outcome times a day), I also recommend a number of other
measures, neither sertraline nor H perforatum treatments. Not surprisingly, regular aerobic ex-
was significantly different from placebo.” ercise frequently helps relieve depression. It is
Another study a week later drew the same nega- not uncommon to see poor regulation of blood
tive conclusion, in spite of the authors’ statement sugar contributing to mood abnormalities, so a
that “The number reaching remission of illness diet free of sugar and refined foods can help. Food
was significantly higher with St John's wort than allergens often play a role, and avoiding them
with placebo.” may be an essential part of treatment.
Other supplements that help include 5-hydroxy
The newspaper headlines blared the supposed
tryptophan (5-HTP 100 to 200 mg daily), which is
ineffectiveness of SJW, but little mention was
a precursor of serotonin, one of the neurotrans-
made of the uselessness of Zoloft. Perhaps they
mitters. The SSRI medications (Zoloft, Paxil,
should have read “Zoloft no better than placebo
Prozac) increase the available serotonin in the
for severe depression.” SJW has been shown to
junction between nerves, but increasing the pro-
help with mild to moderate depression. duction of serotonin can help also.
Studies Support St. John’s Wort I have found that B vitamins, zinc, magnesium,
For example, a German study published in the and vitamin C are helpful. S-adenosyl methion-
British Medical Journal showed that SJW was ine (SAMe, 400 to 800 mg) is another valuable
equivalent to imipramine (Tofranil) in treatment treatment. For the elderly, B12 and ginkgo bi-
of mild to moderate depression, but with fewer loba can relieve depression, and finally, melato-
side effects. A 2001 German study showed signifi- nin (3 mg at night) can elevate mood.
2
Vitamin E Protects Muscles Environmental controls that reduce exposure to
allergens, such as a home air filter, hypoallergenic
The antioxidant activity of vitamin E is well
bedding, and air conditioning on hot, humid days,
known, and as a result, it appears to reduce
play a large role in reducing symptoms.
damage to muscles related to oxygen free radi-
cals. A report at the Experimental Biology 2002 Supplements can also help a lot with both aller-
conference in San Diego showed that vitamin E gies and asthma. Vitamin C (2 to 6 gms daily)
can reduce muscle soreness, inflammation, and reduces the histamine response, and has anti-
fatigue that occur after strenuous exercise. inflammatory benefits. Vitamin B6 (50 to 200
mg) and magnesium (500 to 1000 mg) both relax
Vitamin E mops up these harmful chemicals,
the airways and are useful treatments, especially
reducing symptoms and aiding recovery. The
if asthma is part of the allergic response.
researchers used 1000 IU of vitamin E in both
younger and older age groups. The younger group Quercetin is a bioflavonoid that reduces the his-
responded better, but both groups were helped by tamine release from the tissue mast cells and
the supplements. The researchers noted that this blood basophils. It works by stabilizing the cell
is a high dose, and suggested that lower doses membranes and making them less sensitive to
might also be effective, although this appears to the allergic trigger for histamine release. The
be purely speculative. usual dose is 800 to 1200 mg daily.
Earlier studies have shown that vitamin E can Nettle (250 to 1000 mg of standardized extract) is
protect the heart muscle in congestive heart fail- an herb with a long history of use for inflamma-
ure, in which the muscle is weak and cannot tion and allergies. It works fairly quickly to re-
pump blood as effectively as in healthy people. A duce symptoms such as runny nose, sinus conges-
study in animals revealed that antioxidant tion, and watery eyes.
supplements reduced oxidative stress on heart
muscles and improved cardiac function. References:
Editorial
They used either a combination of vitamins C Boston Globe, September 5, 1996, Poor people’s diets winning
and E and beta-carotene, or vitamin E alone, and hearts of affluent.
found good results with both regimens, but the St. John’s Wort Treats Mild to Moderate Depression
combination was better than the single vitamin. Hypericum Depression Trial Study Group, Effect of Hypericum
perforatum (St John’s Wort) in Major Depressive Disorder. JAMA
The researchers suggested that these antioxi- 2002 Apr 10;287(14):1807-14.
dants would help congestive heart failure in hu- Shelton RC, et al., Effectiveness of St John's wort in major
depression: a randomized controlled trial. JAMA 2001 Apr
mans. I would suggest adding coenzyme Q10. 18;285(15):1978-86.
Kalb R, et al., Efficacy and tolerability of hypericum extract WS
***************************** 5572 versus placebo in mildly to moderately depressed patients.
Pharmacopsychiatry 2001 May;34(3):96-103.
Ask Dr. J Laakmann G, et al., St. John’s wort in mild to moderate
depression: the relevance of hyperforin for the clinical efficacy.
Q. It seems to be a terrible allergy season this Pharmacopsychiatry 1998 Jun;31 Suppl 1:54-9.
year. Any suggestions? J.R., Connecticut Witte B, et al., Treatment of depressive symptoms with a high
concentration hypericum preparation. Fortschr Med 1995 Oct
A. Probably because of the warm winter, espe- 10;113(28):404-8.
cially in the northeast, allergies do seem to be Philipp M, et al., Hypericum extract versus imipramine or placebo
in patients with moderate depression... BMJ 1999 Dec
more prevalent this year than most. Symptoms of 11;319(7224):1534-8.
hay fever or pollen allergies include runny nose, Penninx BW, et al., Exercise and depressive symptoms... J Gerontol
B Psychol Sci Soc Sci 2002 Mar;57(2):P124-32.
watery eyes, sneezing, conjunctivitis, sinus con- Vitamin E and Muscles
gestion, or even cough, and asthmatic breathing. Vitamin E May Lessen Post-Workout Muscle Soreness, Reuters
Staying away from food allergens is a good start, Health, April 23, 2002
Shite J, et al., Antioxidant vitamins attenuate oxidative stress and
particularly milk products, which always seem to cardiac dysfunction in tachycardia-induced cardiomyopathy. J
exacerbate the congestion from other allergens. Am Coll Cardiol 2001 Nov 15;38(6):1734-40.
Allergies
Other foods may be allergens also, but this is Middleton E, Effect of flavonoids on basophil histamine release
individual, so you may need to do some self test- and other secretory systems. Prog Clin Biol Res 1986;213:493-506.
ing to find out which ones may be causing your Mittman P, Randomized, double-blind study of freeze-dried
Urtica dioica in...allergic rhinitis. Planta Med 1990 Feb;56(1):44-7
sensitivity.
3
In the Health News
•Antioxidant vitamins are associated with protection of the heart from atherosclerosis. A new
study shows that heart transplant patients, 70 percent of whom develop atherosclerosis within
3 years, are protected by supplements of vitamins C and E (Fang JC, et al., Effect of vitamins C and E on
progression of transplant-associated arteriosclerosis: a randomised trial. Lancet 2002 Mar 30;359(9312):1108-13). It is
suspected that the transplant operation itself leads to oxidative stress that increases the risk of
atherosclerosis. The researchers gave supplements of 500 mg of vitamin C and 400 IU of vitamin
E twice a day and compared this to a placebo. They measured damage to the lining cells in the
arteries, and found significant protection in those subjects receiving
Dr. Janson's Healthy Living™
the vitamin supplements.
•Antibiotics in animal feed and overuse in humans is an increasingly Published by
Vitality Now! ®
serious problem. About 50 percent of all antibiotics in the US are put
PO Box 384
into animal feed as a growth enhancer. The European Union has just Greenville, NH 03048
banned such use of antibiotics in animal feed (Reuters Health, March 25, Subscriptions: Free online,
2002). In the US, overuse of antibiotic prescriptions has led to increas- or call 888-922-4848
ing resistance of group A Strep to erythromycin and azithromycin Information herein is not
(Martin JM, et al., N Engl J Med 2002 Apr 18;346(16):1200-6). Reducing unneces- medical advice or direction. All
material in this newsletter is pro-
sary prescriptions can reverese this trend. vided for information only. Its
Diet and Disease contents should not be used to
provide medical advice on indi-
•Eating oatmeal daily can reduce blood pressure and allow hyperten- vidual problems. Consult a health
sive patients to reduce their medications. Oatmeal also reduced their care professional for medical or
health advice.
total cholesterol, triglyceride levels, and fasting glucose (Pins JJ, et al.,
Email: drjanson@drjanson.com
J Fam Pract, 2002 April;51(4):353-9). The same researchers also found that all
Copyright, 2002:
whole grains reduce insulin resistance, a risk factor for diabetes and Michael Janson, M.D.
heart disease (Pereira, MA, et al., Am J Clin Nutr. 2002 May;75(5):848-55.)

Mashed Sweet Potato with Lime


For those of you who want a side dish rich in natural carotenoids and the vitamin C and other
beneficial phytochemicals found in lime juice, this one is delicious and simple. Wash, trim, and cut
two or three medium sweet potatoes (with or without the peel, your choice, but I usually leave it on),
and put them in a steamer until they are quite soft. Squeeze the juice of one or two limes and mash
together with the sweet potatoes, into a creamy blend. You can add a pinch of sea salt if you choose.
I serve this with a salad and either a piece of wild salmon, or the grilled tofu or grilled portobello
mushroom from previous newsletters. You can also make the same dish with butternut squash, or
a pumpkin, although these are not usually as rich as the sweet potatoes (or as easy to prepare).
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now!®
MA. Call 781-641-1901 for an appointment. PO Box 384
US POSTAGE PAID
BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

on's

HEALTHY LIVING
an s
h ael J ™
r . Mic
D
Volume 4 No. 6 Free on the web at www.drjanson.com June, 2002

Dear Friends,
I just returned from a meeting of the American College for
Advancement in Medicine, the best place for doctors to keep up
with the latest innovative medical treatments and confirm the
value of those they may be already using. Doctors who practice
complementary and alternative medicine (CAM) are often told
that they are not practicing scientific medicine, but the research
and clinical presenters at these meetings are top scientists giving
Michael Janson, M.D. a clear scientific basis for many such practices.
Editor, Healthy Living
However, my colleagues and I are also exposed to many heavily
In This Issue advertised dietary supplement products, medical devices, and
Unbelievable Ads ............................. 1 treatments that have little or no scientific justification. I am
Toxic Metals ...................................... 2 concerned that many such poorly supported treatments are also
Heavy Metals and Disease .............. 2 hyped to the public. It disturbs me because they give the rest of
Treating Toxic Metals ...................... 3 CAM a bad name. I receive their flyers myself at meetings and
through promotional mail (junk mail often has a very profes-
Ask Dr. J: Dizziness .......................... 3
sional appearance).
References ......................................... 3
In The Health News ........................ 4 Don’t believe everything you see. I have been appalled by miracle
cure claims, such as those for calcium from coral. It is hyped as a
Diet and Disease ............................... 4
cure or preventive for 200 diseases, including cancer, diabetes,
Almond Sauce for the Grill ............ 4
Alzheimer’s disease, hypertension, eczema, heart disease, and
many more (yes, “many more” are the exact words on one website!,
after listing 19 others, and on another website it is touted as an antibiotic and antioxidant – utilizing
all of the recent buzz words for health). I don’t believe it, and neither should you.
I could say the same for growth hormone pills (the documented benefit from GH is from the injectable
form), graviola (maybe a delicious fruit, but not documented for heart conditions, coughs, difficult
childbirth, asthma, hypertension, and more, for which claims are made), noni juice (very few studies;
all based on injections in mice, or in test tubes), and dehydrated fruits and vegetables, sold at a high
price. Be skeptical if there are no human trials or reasonable extrapolations to humans.
While these products may have nutritious components, it is not at all clear that they are equal to or
worth more than fresh foods. For calcium products derived from coral, I am not at all convinced of their
safety because of the possible heavy metal contamination of any natural calcium supplement from the
sea. Just because something has traditional uses, or comes from the Brazilian rain forest, the
Peruvian Andes, or the South Pacific islands, this does not in itself justify flamboyant claims.
Sometimes the hype is simply for sexual enhancement or weight loss, or it might be for brain function
or age reduction. Don’t be taken in by unjustified claims, but don’t think that this is representative of
most of CAM therapies. The science may someday find that these substances indeed have value,
although it is unlikely that it will be for all they claim. But right now, stay with what is based on science.
1
Toxic Metals Metal-Related Health Problems
We are all exposed to toxic heavy metals at every Toxicity starts early, as mercury and lead pass
stage of life, and it is a serious problem, but you through the placenta to the developing fetus, and
can do something about it. Lead, mercury, alumi- are also present in breast milk. While most dam-
num, cadmium, arsenic, and others are wide- aging during fetal development and in child-
spread in the environment, and common prac- hood, these toxins exert their effects throughout
tices in all societies add to the exposure. life, and are suspect in numerous diseases and
functional decline.
Aluminum is the most abundant metal in the
earth’s crust. Cooking acidic foods in aluminum Toxic metals have been linked to decreased im-
pots and pans increases the body burden. It is mune function, auto-immune disorders, deple-
present in water due to acid rain, it is used as a tion of antioxidants, disruption of neuronal func-
precipitant to clarify municipal water supplies, tion, Alzheimer’s-like lesions in the brain, inter-
and it is present in drugs, such as Maalox. ference with energy production, and platelet ab-
normalities.
While lead is no longer used in house paints,
residues in older houses still pose a risk from Lead and cadmium are associated with the devel-
paint chips and dust. Other sources of lead in- opment of hypertension and kidney disease. Lead
clude drinking water, contaminated soil with resi- increases the risk of stroke, and even low levels
dues from leaded gasoline, various foods, and can impair neuromuscular control and manual
industrial exposures. dexterity, slow reaction time, and decrease intel-
lectual ability. It also interferes with enzymes
Mercury (as methyl mercury) is a serious toxin,
that protect against free radicals, resulting in
with human exposure from dental amalgams,
increased oxidative damage. Cadmium is not
large fish (such as tuna, swordfish, and bluefish),
only a carcinogen, but it enhances the growth
industrial waste through incineration, vaccines
and spread of already-established tumors.
and drugs preserved with thimerosal, as well as
some contact lens solutions. It is also found in Mercury causes so much damage that it is amaz-
fungicides, and some paints. If you have dental ing that it is put directly into our teeth and used
amalgam fillings, chewing releases mercury va- as a vaccine preservative and administered to
por, which you then inhale or swallow. children by health practitioners. It is suspected
in neurological diseases (such as ALS, MS, and
We are exposed to cadmium through cigarette
Parkinson’s disease), liver and gastrointestinal
smoke, refined white flour, water supplies, and damage, chromosome abnormalities and even
coal burning, as well as some dental amalgams, depression and headaches. The association with
and nickel-cadmium batteries. autism and other childhood behavior and mental
Heavy metals are particularly dangerous for chil- disorders is increasingly clear.
dren, as they absorb toxins more readily, and Treatment to Eliminate Toxins
their nervous systems are especially vulnerable.
However, adults are also affected by toxic metals, Various health practices can help you eliminate
which are nerve poisons, and cause enzyme dis- toxins and reduce their effects. Removal of dental
ruption, brain abnormalities, kidney impairment, amalgams, using proper techniques to avoid ab-
and other health problems. sorption during the process, will decrease the
continuing supply of toxin into your system.
In children, mercury is associated with develop-
mental and behavioral problems. While some of Exercise and saunas to induce sweating reduce
these exposures are inevitable, the large major- the body burden of metal toxins. Selenium- and
ity can be reduced by changes in public policy, sulfur-containing foods, such as cabbage-family
industrial cleanup, and changes in immuniza- vegetables, onions, garlic, and eggs, help to dis-
tion and dental care (mercury-free fillings, and place mercury, and foods high in zinc promote
vaccines that are free of thimerosal). Careful lead elimination.
dietary choices will also help reduce exposure to Dietary supplements are critical to the treatment
numerous toxins. of metal overload. They not only promote excre-
2
tion, but they decrease the damaging effects. circulation to the brain, a condition called tran-
Extra selenium and sulfur (in the form of sient ischemic attack, or TIA. Treatment for the
methylsulfonyl methane, or MSM, 2 to 6 gms), arteries includes diet (mostly vegetarian, whole,
may be essential in addition to food sources. natural foods), and exercise, as well as vitamins C
Alpha lipoic acid (200 to 1000 mg) is both a sulfur (3000 to 6000 mg) and E (400 to 800 IU), EPA and
source and an excellent antioxidant for the brain, DHA from fish oil (1000 to 3000 mg of omega-3
protecting against degenerative brain disorders. oils), magnesium (500 to 1000 mg), alpha-lipoic
Vitamin C (2 to 6 gms) is not only an antioxidant, acid (300 to 1000 mg), carotenoids (25,000 IU),
but it is also a metal chelator, binding with metals ginkgo biloba. I also suggest chelation therapy.
and removing them from the system and decreas- Dizziness can be the result of drug reactions,
ing free-radical damage. Magnesium and cal- postural hypotension (low blood pressure when
cium in food or supplements help to block toxic standing suddenly), infections in the inner ear,
metal accumulation. and metabolic disorders, such as diabetes.
Other antioxidants work in concert with these Hypoglycemia, or low blood sugar, can also cause
nutrients to protect the kidneys, brain, liver, and recurrent dizzy spells. This can be managed with
other organs. They include flavonoids, caro- a whole foods diet, eliminating refined sugars
tenoids, melatonin, vitamin E, and coenzyme and white flour, eating small frequent meals,
Q10. Silymarin (500 to 1000 mg of standardized doing regular exercise, and taking supplements
extract), derived from milk thistle, is an herbal of chromium (200 to 600 mcg), as well as timed
remedy that promotes liver detoxification and release niacin (250 to 500 mg), vitamin C, magne-
acts as a brain antioxidant. sium, and B-complex. Finding the cause will help
Finally, chelation therapy is sometimes essential determine the right treatments.
in treatment of toxic metal exposure. Intrave-
nous administration of EDTA, a synthetic amino References:
acid removes lead and cadmium. This is a safe Metal Toxicity
treatment done in a doctor’s office. Bernard S, et al., Autism: a novel form of mercury poisoning. Med
Hypotheses 2001 Apr;56(4):462-71.
Oral treatment with DMSA (dimercapto succinic NIEHS, A research-oriented framework for risk assessment and
prevention of Children’s exposure to environmental toxicants.
acid) is the best treatment for mercury, and also Environ Health Perspect 1999 Jun;107(6):510.
removes some lead. This is available by prescrip- Stein J, et al., In harm’s way: toxic threats to child development. J
Dev Behav Pediatr 2002 Feb;23(1 Suppl):S13-22.
tion and as a dietary supplement (available from Rossipal E, et al., Investigation of the transport of trace elements
some pharmacies and physicians). across barriers in humans: studies of placental and mammary
transfer. Acta Paediatr 2000 Oct;89(10):1190-5.
Clearly, avoiding exposure is the best way to Hu H, Poorly controlled hypertension in a painter with chronic
decrease the damage from heavy metals, but lead toxicity. Environ Health Perspect 2001 Jan;109(1):95-9.
D Bellinger, et al., Longitudinal analyses of prenatal and postnatal
even after metals accumulate, you can eliminate lead exposure .... NEJM 1987 Apr 23;316(17):1037-1043.
them and reverse some of the damage. Waalkes MP, et al., Repeated cadmium exposures enhance the
malignant progression of ensuing tumors in rats. Toxicol Sci 2000
***************************** Mar;54(1):110-120.
El-Missiry MA, Prophylactic effect of melatonin...antioxidant
Ask Dr. J systems in male rats. J Biochem Mol Toxicol 2000;14(1):57-62.
Vanacore N, et al., Relationship between exposure to
Q. My friend is often dizzy; is there anything environmental toxins and motor neuron disease: a case report.
Med Lav 1995 Nov-Dec;86(6):522-33.
natural that can help? B.G.., Internet Mano Y, et al., Mercury in hair of patients with ALS. Rinsho
Shinkeigaku 1989 Jul;29(7):844-8.
A. Many conditions may be an underlying cause Gonzalez-Perez O, et al., Beneficial effects of alpha-lipoic acid plus
of dizziness or vertigo (as opposed to loss of bal- vitamin E on neurological deficit... Neurosci Lett 2002 Mar
ance). Sometimes it is an inner ear problem 15;321(1-2):100-4.
Dizziness
(Meniere’s syndrome), and this can be helped Cesarani A, et al., Ginkgo biloba (EGb 761) in the treatment of
with supplements of ginkgo biloba (120 to 240 mg equilibrium disorders. Adv Ther 1998 Sep-Oct;15(5):291-304.
of standardized extract) and timed release niacin Haguenauer JP, et al., Treatment of equilibrium disorders with
Ginkgo biloba extract. A multicenter double-blind drug vs.
(250 to 500 mg; not for those with liver problems). placebo study. Presse Med 1986 Sep 25;15(31):1569-72.
Sometimes dizziness can result from hardening Gaby AR, Wright JV. Nutritional regulation of blood glucose. J
of the arteries to the head and neck, reducing Advancement Med 1991 Spring;4(1):57–71.

3
In the Health News
•Mental stress is increasingly recognized as a contributor to disease states. A recent article
published in Circulation (Rapid Access Communications, May 21, 2002; reported in Reuters Health) shows, that
a brief three-minute stressful situation can impair the ability of blood vessels to dilate. This can
lead to heart attacks in those with compromised arteries. This stress decreased the ability of the
artery to respond by 50 percent, and the effect lasted for 45 minutes. Stress management and
antioxidant protection of the endothelium (the arterial lining cells) are important for prevention
of heart attacks or sudden cardiac death.
Diet and Disease Dr. Janson's Healthy Living™
•Fecal bacteria contaminates most of the chicken that you find at the
Published by
market. Many of them are human pathogens, and a majority are Vitality Now! ®
resistant to antibiotics. Researchers presented their findings at the PO Box 384
annual meeting of the American Society for Microbiology (Reuters Greenville, NH 03048
Health, May 21, 2002), finding that of 253 samples, 233 were contami- Subscriptions: Free online,
nated! Three quarters of the bacteria were fecal, and five percent were or call 888-922-4848
related to food spoilage. Over 90 percent were resistant to one antibi- Information herein is not
otic, and 87 percent were resistant to two or more. They suggest medical advice or direction. All
material in this newsletter is pro-
cooking chicken until it falls off the bone—my advice is to avoid it vided for information only. Its
altogether, as well as meat, which is also commonly contaminated. contents should not be used to
provide medical advice on indi-
•A new study confirms the value of fish (those containing omega-3 fatty vidual problems. Consult a health
acids) in prevention of heart attacks. (Albert CM, et al., N Engl J Med 2002 Apr care professional for medical or
health advice.
11;346(15):1113-8.) Sudden death is often the first sign of heart disease,
Email: drjanson@drjanson.com
and men with high omega-3 oils in the blood had a 72 percent
Copyright, 2002:
reduction in risk of sudden death. The trick is finding clean fish that Michael Janson, M.D.
are not contaminated with mercury, PCB’s, and other toxins.

Summer Grill and Almond Sauce


No need to give up on the barbecue for health. Use a gas grill to avoid fumes, and you can skewer
fresh vegetables (such as peppers, zucchini, mushrooms, onions, and garlic) interspersed with
chunks of tofu, tempeh, or fresh fish (for those omega-3 oils, choose wild salmon from Alaska or
bluefish from clean waters–not the Northeast). Drizzle this spicy almond sauce over them: combine
a half cup of organic almond butter (or peanut if you prefer; it is less expensive) with a half cup of
water, three garlic cloves, two oz. lemon juice, and 1/4 tsp of cayenne (or to taste). Add a fingertip-
sized piece of fresh ginger and a touch of soy sauce. Blend with an electric whisk or in a blender, and
then add chopped scallions or chives. This also goes well over soba (buckwheat) noodles.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now!®
MA. Call 781-641-1901 for an appointment. PO Box 384
US POSTAGE PAID
BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

nson's
el Ja
Dr. Mic
ha

Volume 4 No. 7
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com July

July,, 2002

Dear Friends,
Organic foods are the fastest growing segment of the grocery
market, and for good reasons. I recently read an article in
Newsweek, called “What’s Killing the Frogs,” reporting that in the
past 30 years 32 species of frogs have become extinct, and that 200
more are in decline, and many genetic defects are appearing.
It is likely that genetic defects and the decline in the frog popula-
tion in Yosemite Park are the direct result of pesticides from farms
Michael Janson, M.D.
Editor, Healthy Living in California contaminating the water sources for Yosemite frogs.
This is of particular concern to me, as I have an organic garden,
In This Issue
and I know that neighbors about a mile away spray their crops.
Organic Foods for Health ............... 1 My well is 500 feet deep, but that is no guarantee that my water
Acetyl-L-Carnitine and Aging ....... 2 will not become contaminated. So far, testing has been fine, but I
ALC and Lipoic Acid ...................... 2 am aware that this could be a problem in the future.
Schools Harming Children ............ 3 One of my best health recommendations is that you choose or-
Ask Dr. J: PMS Anxiety ................... 3 ganic foods as much as possible. Now that they are growing so
References ........................................ 3 much in popularity, they are much more available than in the
In The Health News ........................ 4 past. Almost every town has a health food store providing some
Diet and Disease .............................. 4 organic foods, and many people have gardens in which they grow
Hummos and Baba Gannouj ......... 4 their own food. Organic foods are healthier as well as safer.
On my recent consulting trip to Japan, I was pleased to see the
rapidly increasing interest in and availability of organic foods. Each night, I was treated to a different
restaurant that had tasty vegetarian foods, often organic. My hosts were kind enough to include
organic brown rice at every lunch. Many restaurants in the U.S. now offer organic mesclun salad mix
with baby lettuces, spinach, arugula, radicchio, and more. You can virtually always find whole grains
and beans (including tofu) from organic sources, and often a variety of fresh fruits and vegetables, and
even many supermarkets now carry some organic foods.
Organic foods are increasingly important for our own health, the environment, and medical care.
Pesticides, herbicides, and poor soil management, are only some of the threats. Antibiotic use (half of
them go to animals as growth stimulants) is one of the leading causes of resistant organisms.
Hormones that fatten animals and increase growth may cause human hormone imbalances.
Another problem is the rapid, uncontrolled, growth of genetically engineered (GE) foods. Half of the
soybean and corn crops are from GE sources that have never been studied for safety. Allergies,
toxicity, and organic crop contamination are serious issues that have not been addressed. The
companies are lobbying heavily to prevent even the labeling of GE foods that would give consumers
a reasonable choice. Other countries have banned them or required labels, but not the U.S. Choosing
organic foods is the only sure way to avoid GE products. You can support labeling bills or even bans
on these untested foods (for more on this go to www.thecampaign.org), and avoid buying them.
1
Acetyl-L
Acetyl-L-- Carnitine and Aging ALC with alpha-lipoic acid (LA). This is a sulfur-
containing antioxidant that works in both the
Recent research coming out of the Linus Pauling
water- and fat soluble compartments of cells. The
Institute reveals some exciting information that
combination works better than either taken alone.
gives you new tools to protect your brain and
In this way, you can reduce the effects of aging on
other tissues from aging and degenerative dis-
the heart (the typical dose of alpha-lipoic acid
eases. The amino acid derivative acetyl-L-car-
ranges from 200 mg for general antioxidant ben-
nitine, which provides both the fatty acid trans-
efits to 1000 mg per day for diabetic neuropathy.
port of L-carnitine and a portion of the acetylcho-
line neurotransmitter molecule, appears to help It is apparent that the accelerated aging that
aging tissues in several ways. results from lifestyle choices, stress, and oxida-
tive exposures, can be slowed or even reversed.
Acetyl-L-carnitine (ALC) acts as a fatty acid car-
With this in mind, it is hard to understand why
rier in the mitochondria, the subcellular “genera-
some gerontologists have recently come out with
tors” that produce energy from fats. The fats must
a dogmatic statement that “Anyone who claims
be transported across the mitochondrial mem-
that they can stop or reverse the aging process is
brane by L-carnitine or ALC where, with the help
lying to you–even if they are a doctor.” Appar-
of coenzyme Q10, they are converted to energy.
ently they are complaining about practicing doc-
In aging animals, mitochondrial function de- tors who take the research other scientists are
clines, and the level of L-carnitine in the mito- doing and apply it for their patients’ benefit.
chondria is half the level seen in young animals.
At a recent conference, a leading and well-re-
The recent studies in rats show that ALC (espe-
spected antioxidant researcher from Massachu-
cially when combined with the antioxidant al-
setts, Dr. Jeffrey Blumberg, was talking to doc-
pha-lipoic acid) can protect the brain from the
tors who practice complementary/alternative
oxidative damage related to aging, and can pro-
medicine. He pointed out the gratification for
tect the mitochondrial membranes.
researchers when their work is applied clinically,
In practical terms, when older animals are supple- so that doctors like those in the audience were
mented with ALC and lipoic acid they are more making reality out of the laboratory work, and
physically active, have better short-term memory, adding practical value to it.
and overall enhanced cognitive function. (They
It is therefore somewhat of a surprise when other
also have better liver function because of the
researchers make light of the practitioners, who
same protection of the mitochondria, with in-
necessarily have to make decisions about patient
creased mitochondrial metabolism and reduced
care with imperfect information.
oxidative damage.)
You can also help yourself preserve brain and
Studies over the past 10 years have shown that
heart function with other health practices. Daily
supplementing the diet with ALC is likely to help
exercise, and a whole, natural foods diet, mostly
slow the progression of Alzheimer’s disease (AD).
vegetarian, with lots of vegetables and fruits,
Although in numerous studies the results have
whole grains, beans, nuts and seeds (rich sources
not been completely consistent, most of the evi-
of essential fatty acids), fish, and small amounts
dence points to at least short-term benefits from
of organic eggs, provide lots of intestinal-cleans-
supplements of about 3000 mg daily. Anything
ing and cholesterol-lowering fiber, as well as a
that might help to reduce Alzheimer’s disease is
variety of antioxidant vitamins and flavonoids.
worth trying if it is as non-toxic as ALC.
In addition to ALC and LA, include coenzyme
ALC and Alpha-Lipoic Acid
Q10—an antioxidant that is also essential for
It appears that these nutrients also help the mitochondrial energy production, vitamins C and
heart, especially when taken together. While ALC E and ginkgo, which have been shown to help
helps restore cardiac carnitine levels, and im- preserve brain function and circulation, and min-
proves cardiac energy, the aging heart also be- eral cofactors, such as zinc, selenium, magne-
comes sensitive to oxidative stress. For protec- sium, and B complex. You can slow and reverse
tion from such stress, you need to combine the some aging, even if “top” scientists cannot.
2
Schools Are Harming Children whole, natural foods to control your blood sugar.
You can also take chromium (200 mcg), which
Three recent articles in the Wall Street Journal
helps regulate blood sugar levels.
are worth noting. One was on the increasing
obesity among schoolchildren while fast foods are Exercise is often a great relief for anxiety. If you
invading the school cafeterias. School lunches have claustrophobia as you indicated, getting
are often pizzas, double cheeseburgers, french outdoors for walking, bicycling, or jogging should
fries, or chicken nuggets, sometimes provided by help. This helps fight both depression and anxi-
ety, and often helps with PMS. You should also
the schools, but increasingly through actual con-
learn a breathing exercise, visualization, or yoga
tracts with fast food outlets.
to help you relax.
The schools are also filled with vending machines B complex (50 to 100 mg) and magnesium (250 to
advertising cola beverages, with more than 9 1000 mg) can help with mental function and
teaspoons of sugar in the regular sizes. The battle relaxation, and extra B6 (200 mg) often relieves
is between concerned parents who want their kids many PMS symptoms, as do vitamin E (400 IU),
eating better foods, and the bureaucracy looking and GLA (gamma linolenic acid, 240 mg).
at the economics of the school cafeterias, which
If the symptoms persist, you can try taking St.
are financially endangered from lack of funds.
John’s wort (300 mg three times a day), com-
Another article noted that in schools where kids monly used to treat depression, but also good for
are taught to prepare foods and learn about how anxiety. Take care about sun exposure while
fruits and vegetables grow, they lean toward taking it. Timed-release niacin (B3, 250 mg once
healthier choices. In the “CookShop” program, in or twice a day) may also help. Persistent symp-
Harlem, and the related “Food is Elementary” in toms require medical advice.
Trumansburg, NY, kids eat stir-fried vegetables
with rice, and learn to prefer them to junk. References:
The health costs of obesity far outweigh any Organic Foods:
savings from skimping on healthy foods and cre- What’s Killing the Frogs? Newsweek Magazine, May 13, 2002, p. 46.
Baxter G J, et al., Salicylic acid in...organically and non-organically
ating a generation of kids who are addicted to grown vegetables. Eur J Nutr 2001 Dec;40(6):289-92.
high fat, salt, sugar and other junk. Acetyl-L-Carnitine and Alpha-Lipoic Acid
Hagen TM, et al., Feeding acetyl-L-carnitine and lipoic acid to old
The third article asked “Is Food the Next To- rats significantly improves metabolic function while decreasing
bacco?” noting that the lethal addictive nature of oxidative stress. Proc Natl Acad Sci 2002 Feb 19;99(4):1870-5.
Hagen TM, et al., Mitochondrial decay in the aging rat heart:
high-fat, sugary foods means obesity will soon evidence for improvement...with acetyl-L-carnitine and/or lipoic
pass tobacco as a leading cause of death. Think of acid. Ann N Y Acad Sci 2002 Apr;959:491-507.
Sano M, Double-blind parallel design pilot study of acetyl
it this way: an extra 120 calories a day (a cola has levocarnitine in patients with Alzheimer’s disease. Arch Neurol
160), means a pound per month, and if you do that 1992 Nov;49(11):1137-41.
for 20 years, you gain 240 pounds. This bank- No authors listed. Acetyl-L-carnitine. Altern Med Rev 1999
Dec;4(6):438-41.
rupts the health care system, and ruins health. Thal LJ, et al., A 1-year multicenter placebo-controlled study of
We need new warning labels! acetyl-L-carnitine in patients with Alzheimer’s disease.
Neurology 1996 Sep;47(3):705-11.
***************************** Pettegrew JW, Acetyl-L-carnitine physical-chemical, metabolic,
and therapeutic properties...action in Alzheimer’s disease and
Ask Dr
Dr.. J geriatric depression. Mol Psychiatry 2000 Nov;5(6):616-32.
Pitchumoni SS, Doraiswamy PM, ...antioxidant therapy for
Q. I have anxiety, especially during PMS. Can Alzheimer’s Disease. J Am Geriatr Soc 1998 Dec;46(12):1566-72.

supplements help? R.F., Canada (via Internet) School Foods Are Harmful
Cafeteria Food Fight, Wall Street Journal, June 14 2002, B1
A. Anxiety can be the result of many physical as Give Peas a Chance, Wall Street Journal, June 14 2002, B1
well as mental conditions. As it is related to your Is Food The Next Tobacco? Wall Street Journal, June 13 2002, B1
Anxiety and PMS
menstrual period, it is likely also influenced by
Aganoff JA, Boyle GJ, Aerobic exercise, mood states and menstrual
your hormonal changes and diet changes around cycle symptoms. J Psychosom Res 1994 Apr;38(3):183-92.
the time of your period. De Souza MC, et al., A synergistic effect of a daily supplement for
1 month of 200 mg magnesium plus 50 mg vitamin B6 for the
You should be particularly careful to avoid sugar relief of anxiety-related premenstrual symptoms... J Womens
Health Gend Based Med 2000 Mar;9(2):131-9.
and caffeine, and eat small meals and snacks with
3
In the Health News
•In patients who have undergone balloon angioplasty, there is a high rate of reclosure (restenosis)
of the treated arteries. Patients who have a high level of the metabolite homocysteine in the blood
are at double the risk of restenosis compared to similar patients with lower homocysteine (Schnyder
G, et al., Association of plasma homocysteine with restenosis after...angioplasty. Eur Heart J 2002 May;23(9):726-33). Vitamin
supplements can significantly lower homocysteine. Taking folic acid (500 mcg or more), vitamin
B6 (50 to 200 mg), and B12 (1000 to 3000 mcg) is effective treatment. Those with lower
homocysteine levels also had fewer heart attacks and heart deaths.
•High vitamin C levels are associated with a reduced risk of stroke. Men Dr. Janson's Healthy Living™
with the highest levels of vitamin C had about half the risk of stroke
as those with the lowest levels. In addition the risk was even greater Published by
Vitality Now!®
among men who had both hypertension and low C levels. For men
PO Box 384
with obesity and low C levels, the risk was 2.7 times greater. (Kurl S, et Greenville, NH 03048
al., Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke
Subscriptions: Free online,
2002 Jun;33(6):1568-73).
The information continues to accumulate on the or call 888-922-4848
value of vitamin C from both food and supplements. Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Studies from the Norwegian government show that fried foods con- vided for information only. Its
taining carbohydrates (and baked foods to a much lesser extent) have contents should not be used to
provide medical advice on indi-
high levels of acrylamide, a carcinogenic compound. The foods that vidual problems. Consult a health
were particularly high were potato chips, french fries, and biscuits. care professional for medical or
(Reuters Health, June 6, 2002). This information confirms what has been found health advice.
in Sweden and in a British study. It is best to eat a diet with little or Email: drjanson@drjanson.com
no “industrial” or fast foods, and one that is rich in fruits, vegetables, Copyright, 2002:
Michael Janson, M.D.
beans, and grains with minimal processing.

Hummos and Baba Gannouj-Two Light Dips


Gannouj-T
Summer schedules cry out for “easy and light.” Try these two dips. Hummos is a mix of chick peas,
tahini (sesame paste found at the health food store), garlic, and lemon. Use 2 cups of organic canned
chick peas or pressure cook your own (soak for 4-8 hours; discard the water to reduce gas). Add
about1/4-1/2 c. tahini (to taste), 3-6 Tbsp lemon juice, and 2-4 cloves of crushed garlic. Blend in a food
processor until creamy, adding water or olive oil as needed for mixing. You can add cumin, cayenne,
parsley, or scallions to taste. For baba gannouj, instead of chick peas broil eggplant in a closed oven,
turning every 5 minutes until the skin is slightly burned and the flesh soft. Peel, mash, and mix with
all the other ingredients. Serve on whole grain pita bread, celery, carrot, or other veggie wedges.
*************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITYNow!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 4 No. 8
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

August, 2002

Dear Friends,
A recent news headline suggested that herbs are toxic, and that
if you are smart, you will probably avoid them. In reading through
the rest of the article you find out that two patients took a
combination of Chinese herbs, used by Chinese physicians for
specific therapy, and they developed serious liver disease. (The
authors scoured the medical reports to find 29 other patients who
had some side effects from these herbs.)
Michael Janson, M.D.
Editor, Healthy Living These are not the common therapeutic herbs increasingly used in
western medicine, but potent Chinese prescription medications
In This Issue used for more serious diseases (perhaps inappropriately in these
Herb Safety Questioned ................. 1 cases for minor problems). They might have some significant side
Hormone Replacement Therapy ... 2 effects, but it is only by inappropriate extrapolation that you
Risks of HRT .................................... 2 could consider the common herbs taken every day by millions of
Alternatives to HRT ........................ 3 people to be significant risks to health.
Ask Dr. J: Blood Pressure/Lipids ... 3 The authors argue that the lack of regulation of herbs leads to
References ........................................ 3 serious risks. But this is clearly not the case. The prescription
In The Health News ........................ 4 drug market is highly regulated in the United States. These
medications have uses that often save lives and relieve suffering
Diet and Disease .............................. 4
when used appropriately. Nevertheless, even when used cor-
A Light Summer Fruit Salad .......... 4
rectly, side effects of prescription drugs in the United States are
serious, frequent, and potentially lethal.
These statistics do not even account for the situations when they are improperly prescribed or
administered, or when they are abused. Drugs that are recommended every day by physicians, kill far
more people than car accidents. In fact, over 100,000 deaths are attributed to correctly used drugs.
When it comes to dangerous side effects, they are in a completely different league than herbs,
vitamins, minerals, essential fatty acids, and other dietary supplements, even those with the highest
risk profile. Regulation is apparently not a cure for the dangers of serious herbal side effects, since it
has not eliminated risks from prescription medications.
I think the real objection of most doctors would be that these risks are unnecessary, because they do
not believe in the therapeutic value of herbs. This is another issue that was not discussed in the article.
It makes me wonder how many people have been helped by their use of these herbs, and how many
people were able to avoid drugs through their use of unregulated Chinese medicines.
The most common herbs in use in western cultures, such as saw palmetto, ginkgo, nettle, milk thistle,
ginseng, ginger, St. John’s wort, and garlic, among others, are extremely safe, have only rare minor
side effects, and are often very effective in treating the conditions for which they are recommended.
I use these herbs all the time in my medical practice, and have only rarely encountered side effects,
and am often able to reduce or eliminate the need for more risky prescription drugs.
1
Hormone Replacement Therapy It is easy to see why conventional HRT is increas-
ingly questioned. However, the evidence sug-
The Journal of the American Medical Associa-
gests that using natural hormones, identical to
tion (JAMA) recently published an article on
those produced in the body, does not pose the
hormone replacement therapy (HRT) in meno-
same risks, and indeed may reverse them. In
pausal women reporting data from the Women’s
addition, they may help preserve youthful skin,
Health Initiative (WHI).
brain function, heart health, and bone density,
The report was widely carried in the press be- while controlling hot flashes and other meno-
cause it concluded that a long-term study of HRT pausal symptoms.
should be stopped early because of the increased Alternatives to HRT
risks of invasive breast cancer and heart disease.
Since then I have been extensively questioned by Women seeking alternatives to any hormone
patients, friends, and relatives about the issue, replacement therapies have many options, in-
asking if they should continue their HRT. cluding for menopausal symptoms such as hot
flashes, vaginal dryness, depression, anxiety and
When I recommend hormones, I always suggest loss of libido. Plant chemicals similar to estrogens
those that are identical to the ones produced in in soyfoods and flaxseeds may help relieve hot
the body. This study examined the effects of two flashes and vaginal dryness.
commonly prescribed hormones that I have never
recommended. Premarin, estrogens derived from Supplements of bioflavonoids (2000 mg daily)
horses, and methylhydroxy progesterone and vitamin E (800 IU) often control hot flashes,
(Provera), a synthetic analog of progesterone, not although adding black cohosh (standardized ex-
progesterone itself. tract, 80 to 120 mg) can also help. The emotional
symptoms may be relieved with St. John’s wort(900
These hormones are not identical to human hor- mg of standardized extract) or calming herbs,
mones, and they have different effects. The sup- such as valerian. Exercise is one of the best
posed benefits of Premarin and Provera have treatments for anxiety and depression, and it
been questioned earlier, and this study is just a often relieves hot flashes.
confirmation of other work. For example, in the
Heart and Estrogen/progestin Replacement For reducing heart disease, a whole foods diet,
Study (HERS), heart disease risk was not low- regular exercise, and supplements of vitamins C
ered, although estrogen can improve lipid levels. and E, B6, folate, and B12, as well as magnesium,
coenzyme Q10, garlic, and octacosanol, among
HRT Risks others are very helpful.
Estrogens can dilate coronary arteries, but the For reducing osteoporosis, and even building
addition of Provera negates that beneficial effect bone, a number of lifestyle changes are valuable.
on circulation. A 1999 study showed that Provera Weight-bearing exercise and a diet that contains
also leads to progression of coronary disease, soyfoods, such as tofu, and is low in animal pro-
increases lipid uptake in plaque, causes abnor- teins, sugar and other refined carbohydrates,
mal sugar regulation, and increases the likeli- and caffeine, are all important. It is essential to
hood of blood clots in blood vessels. It is not get adequate calcium and vitamin D, and it may
surprising that an increased risk of heart disease help to take supplements of ipriflavone (600 mg),
was shown in the latest study. a compound related to the isoflavones found in
A study in 1997 showed that estrogens increased soy, and the mineral boron (3 mg).
the risk of breast cancer, and that administering For cancer prevention, follow these same lifestyle
synthetic progesterone-like hormones added to changes. Be sure to exercise regularly, maintain
the risk. In the Journal of The National Cancer a healthy weight, eat a diet high in protective
Institute, regarding combined hormone therapy, compounds found in vegetables, fruits and ber-
the authors concluded: “This study provides ries, whole grains and beans, and protect your
strong evidence that the addition of a progestin to defenses, including your immune system, by con-
HRT enhances markedly the risk of breast cancer trolling stress and taking a variety of dietary
relative to estrogen use alone.” supplements (antioxidants, selenium, flavonoids,
2
and immune supports such as proanthocyanidins For supplements, many might help. I recom-
from grape seeds, several mushroom extracts, mend a higher potency multi than the one you
and a variety of herbs). are taking (Ultra Vitality from QCI Nutritionals
To maintain brain function after menopause, is a good one). Your chromium is fine at 600 mcg,
persisting in regular exercise, both physical and as it helps to regulate blood sugar and lipids.
mental, is essential. It also helps to maintain Vitamins C (3 to 4 gms) and E (400 to 800 IU) can
cultural activities, such as reading, playing mu- lower blood pressure, as can fish oil (4 to 8 gms).
sic, and going to theater, and maintaining re- Magnesium (500 to 1000 mg) also helps with
warding social interactions. Supplements of blood pressure, as it relaxes the blood vessels.
ginkgo biloba, vitamin E, N-acetyl cysteine, and Coenzyme Q10 is not only an excellent antioxi-
acetyl L-carnitine all appear to help, as well as dant, it also lowers blood pressure while support-
melatonin and alpha-lipoic acid, which are excel- ing the heart, reducing heart failure, unlike some
lent brain antioxidants. medications which lower blood pressure by sup-
pressing heart function.
Hormone therapy may still be valuable, as long
as you choose natural hormones that are bio- For cholesterol, try a supplement called
identical to those produced in your body. This octacosanol (10 to 20 mg), which is better and
means natural progesterone, not synthetic ana- safer than statin drugs. It is also known as
logs, and estrogens that are identical to human policosanol (see the article in the April issue on
hormones–mainly estriol, with small amounts of my website). Any of the following might also be
estradiol and estrone (this is commonly referred helpful: deodorized garlic (1000 to 2000 mg),
to as “tri-est” by compounding pharmacies). These inositol hexaniacinate (1600 mg), pantethine
are much safer than the hormones reported in (1000 mg), or red yeast rice extract (1000 mg).
the JAMA study, and do not have the same side
effects. Your doctor can prescribe specific levels References:
for you, depending on your medical history and Herb Safety
appropriate testing. McRae CA, et al., Hepatitis associated with Chinese herbs. Eur J
Gastroenterol Hepatol 2002 May;14(5):559-62.
*****************************
Hormone Replacement Therapy
Ask Dr
Dr.. J Writing Group, Risks and benefits of estrogen plus progestin in
healthy postmenopausal women.. JAMA 2002 Jul 17;288(3):321-33.
Q. I have been battling high blood pressure Clarkson TB, Progestogens and cardiovascular disease. A critical
andcholesterol for six months with great success, review. J Reprod Med 1999 Feb;44(2 Suppl):180-4.
Khurana PS, et al., Hormone replacement therapy for...coronary
but my pressure is still 140/80 and my cholesterol heart disease... Curr Atheroscler Rep 2001 Sep;3(5):399-403.
is 255. Do you have any supplement suggestions? Persson I, et al., Hormone replacement therapy and the risk of
breast cancer.... Int J Cancer 1997 Sep 4;72(5):758-61.
GF, Maryland, via Internet Ross RK, et al., Effect of hormone replacement therapy on breast
cancer risk: estrogen versus estrogen plus progestin. J Natl Cancer
A. Sounds like you have been doing many of the Inst 2000 Feb 16;92(4):328-32.
right things with diet and exercise, but you might Wagner JD, Rationale for hormone replacement therapy in athero-
need more than three days of exercise a week, and sclerosis prevention. J Reprod Med 2000 Mar;45(3 Suppl):245-58.
Waring SC, Postmenopausal estrogen replacement therapy and
some stress management. While you say your risk of AD... Neurology 1999 Mar 23;52(5):965-70.
diet is good, and you have lost 30 pounds, you still Warren MP, et al., Use of alternative therapies in menopause. Best
Pract Res Clin Obstet Gynaecol 2002 Jun;16(3):411-48.
have a bit more to lose, but you should focus on Nagata C, et al., Hot flushes and other menopausal symptoms in
health as the goal of your diet, rather than weight. relation to soy product intake in Japanese women. Climacteric
1999 Mar;2(1):6-12.
My guidelines for diet are mainly vegetarian, Wilson RS, et al., Participation in cognitively stimulating activities
and ...Alzheimer disease. JAMA 2002 Feb 13;287(6):742-8.
whole foods, with small amounts of fish, non-fat,
Blood Pressure and Cholesterol
organic yogurt, and organic eggs. Avoid sugar, Langsjoen PH, et al., A six-year clinical study of therapy... with
white flour, and especially hydrogenated oils, coenzyme Q10. Int J Tissue React 12:169-171; 1990.
such as margarines and shortening. Including Arsenio I, et al. ...long-term treatment with pantethine in
patients with dyslipidemia. Clin Ther 1986;8:537-545.
freshly ground flaxseeds and other seeds and Silverberg DS. Non-pharmacological treatment of hypertension. J
nuts will give you some of the vital essential fatty Hypertens Suppl 1990 Sep;8(4):S21-6.
Key TJ, et al., Health benefits of a vegetarian diet. Proc Nutr Soc
acids. Focus on vegetables, fruits,whole grains, 1999 May;58(2):271-5.
and beans, including natural soy products.
3
In the Health News
•Breast cancer may have some genetic component, but it is unlikely to be the most serious
contributor to the disease. Breast cancer in Asian-American women in the Los Angeles area has
increased dramatically, and it is contrary to the rates seen in their countries of origin (Deapen D,
et al., Int J Cancer (2002 Jun 10) 99(5):747-50.) In the past, Asian-American women have had very low rates
of breast cancer, but that is changing (while their genetics haven’t). From 1993 to 1997, the rate
increased by 6.3 percent, surpassing the incidence in black women.The authors suggested that
diet and exercise and other environmental factors are the most likely contributors to this shift.
•Heart patients on a cholesterol-lowering diet were put on an exercise Dr. Janson's Healthy Living™
program, with 30 to 60 minutes of walking, jogging, or cycling 3 to 6
times a week. After six months, they further reduced their LDL Published by
cholesterol, while not changing the level of good HDL cholesterol. Vitality Now!®
PO Box 384
Oxidized LDL is the most damaging to the arteries. Their blood Greenville, NH 03048
pressure also declined. (Welty FK, et al., Am J Cardiol 2002 May 15;89(10):1201-4.) Subscriptions: Free online,
Diet and Disease or call 888-922-4848

•Ground beef that was sold nationwide has been recalled by ConAgra, Information herein is not
medical advice or direction. All
the nation’s second largest supplier of food and meat. The 19 million material in this newsletter is pro-
pounds of ground beef was contaminated with potentially deadly E. vided for information only. Its
Coli bacteria. The E. coli come from fecal contamination of carcasses contents should not be used to
provide medical advice on indi-
during processing, which is extremely common. The bacteria can vidual problems. Consult a health
cause bloody diarrhea, dehydration, and kidney damage. The USDA, care professional for medical or
charged with protecting consumers, waited 10 days after learning of health advice.
Email: drjanson@drjanson.com
the contamination before notifying the company. I wonder just whom
Copyright, 2002:
they are protecting. The risk of bacterial contamination is just one of Michael Janson, M.D.
many reasons to eliminate meat from the diet. (Reuters, July 19, 2002)

A Light Summer FFruit


ruit Salad
A healthy fruit salad is a great way to start the day in summer, when organic fresh fruits are
abundant, but this can also be a meal at any time. Cut up bananas, peaches, pineapple, oranges,
and grapefruits, and add some fresh berries (rich in antioxidants) and grapes. I like to add chunks
of fresh Medjool dates. Chopped toasted almonds provide protein, fatty acids, and a toasty flavor.
In a small electric coffee mill, grind up 2 to 3 Tbsp of flaxseeds, and sprinkle these in the salad. They
contain cancer-protective lignans, fatty acids, and some protein. As a sauce, I mix some orange juice
with organic non-fat yogurt, or soymilk. Instead, you can blend silken tofu (very creamy) with the
juice for a thicker sauce. Any ingredient is optional, depending on your taste.
*************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
VITALITYNow!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 4 No. 9
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com September
September,, 2002

Dear Friends,
The fast food (“fast junk” in my terms) restaurants are being
attacked in the way that tobacco companies once were—lawsuits
claiming that they are responsible for illness, activists in schools
trying to improve the diets of schoolchildren and remove vending
machines selling junk, and widespread media coverage of these
events.
One lawsuit claims that the victim’s high cholesterol, obesity,
Michael Janson, M.D.
Editor, Healthy Living diabetes, and heart disease are the result of eating at McDonald’s,
Burger King, Pizza Hut, and Kentucky Fried Chicken, with no
In This Issue warning from the companies that there was a risk in doing this. It
Fast Food Lawsuits .......................... 1 seems that one of the defenses is that everyone knows that these
Enhancing Longevity ..................... 2 products are unhealthy, so there is no need for a warning.
Inspiration for Longevity ............... 2 Indeed, it seems that everyone should know this, but it will be
Health Habits for Longevity .......... 2 fascinating to see if the companies mount the defense that every-
Ask Dr. J: Fibromyalgia ................... 3 one should know that their products are unhealthy, and therefore
References ........................................ 3 they are not liable.
In The Health News ........................ 4 Of course, they could take another stance, each of them claiming
Diet and Disease .............................. 4 that their products alone are OK, but if someone is eating them,
Potato Salad ...................................... 4 they should not be eating the rest of their meals at their competi-
tors’ establishments. Thus, there would be no individual restau-
rant that is responsible for the illness and premature deaths.
Who is responsible?
Lost in all this shuffle is the individual responsibility for our own health that each of us has. And while
I am heartened to see the “perpetrator” companies squirm, I am also aware that for people who smoke,
overeat, choose the wrong foods, do not exercise, and lead stressful lives with no restorative breaks, and
inadequate sleep, they are likely to run into trouble with chronic, degenerative, and lethal diseases,
as well as everyday health problems.
However, it seems to me that the companies are not without responsibility, especially when it comes
to addicting children to poor diet choices through extensive advertising, and toys, games and
animated characters that promote their products directly to children. They are also responsible for the
financial incentives they give to schools, and the extensive lobbying they do to prevent healthy
programs from displacing them in the school cafeterias and vending machines.
If children are addicted to sugary, fatty, salty, fried, refined foods (and what could represent this more
than a double cheeseburger, fries, and a shake?), this is likely to be their diet as adults. It is just as
likely that pediatricians’ offices will continue to see a dramatic rise in the chronic diseases (diabetes,
obesity, heart disease) formerly thought to be related to aging, but now known to be related to lifestyle.
1
Enhancing Longevity complete life...includes old age as well as youth
and maturity. The beauty of the morning and the
You can take action through your lifestyle choices
radiance of noon are good, but it would be a very
to prevent, manage, and treat the chronic dis-
silly person who drew the curtains and turned on
eases that are often associated with aging, and
the light in order to shut out the tranquility of the
increasingly even at younger ages. You can also
evening. Old age has its pleasures, which, though
do more to enhance the years that you gain, to
different, are not less than the pleasures of
make them more pleasurable, and even further
youth...Paradoxical as it may sound, it has more
extend your life.
time...[aesthetic] taste improves...[old age] is lib-
A recent study on positive feelings and attitudes erated from the trammels of human egoism; free
shows that people who have an upbeat outlook at last, the soul delights in the passing moment,
about the aging process itself can outlive those but does not bid it stay.”
who view aging with fear and disdain. In the
study of 660 people over 50 years old, researchers Interestingly, Maugham wrote such positive
evaluated perceptions of aging, through survey words about aging in 1938, when he was 64 years
questionnaires. They then evaluated mortality old. He lived another 27 years, and died in 1965,
data among the subjects up to 23 years later (you when he was 91. Such is the power of positive
have to be very patient to do aging studies). feelings and attitudes.

Those subjects who answered positively to state- One other benefit of positive attitudes is that they
ments such as “I have as much pep as I did last lead you to choose healthier habits. Once people
year” were the ones who lived longer, compared to become aware that they can favorably influence
those who agreed with statements suchas “As you their own aging process, those with positive im-
get older, you are less useful,” or, “Things keep pressions of aging want to know how to do it.
getting worse as I get older.” Health Habits for Longevity
The researchers evaluated other possible influ- In 1997, the journal Science published articles
ences on aging, such as gender, socioeconomic with a new focus of gerontology on “successful
status, loneliness, and health, but the influence aging,” rather than just prevention and treat-
of positive feelings were still highly significant, ment of disease and disability. They noted that at
and the results were not minor. The positive least two thirds of success was related to lifestyle
subjects lived 7.5 years longer than those with choices and environment, rather than genetics.
negative perceptions.
Among other things, you need to keep physically
Positive attitudes affect more than the will to live. fit through regular exercise. This helps to pre-
They reduce the effects of stress on the heart. serve bone density, muscle strength, agility, brain
After positive subliminal messages, systolic and function, and cardiovascular health, as well as
diastolic blood pressures and heart rate rise less improving sleep, and maintaining normal weight
in response to stress. Positive feelings also im- and healthy blood sugar levels.
prove speed and stride during walking.
Also, physical fitness gives you greater stamina
Inspiration for Longevity so you can be more active without exhaustion.
In my experience with patients, helping them Maintaining muscle strength provides the physi-
develop a positive attitude is not just a matter of cal ability to participate in a variety of activities,
telling them how important it is. It also requires whether they are aesthetic and cultural events,
giving them tools to work with and ideas about the simple pleasures of walking and gardening,
improving their lives, as well as informing them relationships, or just being able to enjoy all of the
of all the positive changes they can make in their other pleasures that life holds.
lifestyles that will improve the aging process. Recent studies show the importance for the brain
One inspiration that I find helpful is from The of fruits and vegetables, with their high levels of
Summing Up, the autobiographical work of the many antioxidants. For example, blueberries and
author, W. Somerset Maugham. He said that he cranberries contain high levels of anthocyanins,
“looks forward to old age without dismay...For the potent protectors of brain and nerve tissue. These
2
antioxidant compounds are unusual in that they nesium, and B-complex. You can find a doctor in
are the most effective at penetrating the nerve your area for intravenous treatment through the
cell membranes, where they can protect cognitive American College for Advancement in Medicine
function and prevent Alzheimer’s disease. In (www.acam.org, or 800-532-3688).
animal studies, blueberries and cranberries in Diet can also help. Eat high amounts of veg-
the diet helped maintain cognitive function etables, fruits, whole grains, seeds, nuts, and
Anthocyanins are also available as dietary beans as the staples of your diet. Sometimes food
supplements, as are other antioxidants that help allergies make fibromyalgia worse, and common
the brain. I previously mentioned the aging ben- ones include wheat and milk, so eliminating them
efits of supplements of acetyl-L-carnitine and might be of value.
alpha-lipoic acid, as well as N-acetyl cysteine, Q. In your last column on cholesterol and hyper-
vitamin C, vitamin E, ginkgo biloba, and numer- tension, why did you neglect the importance of
ous carotenoids, such as lutein and lycopene. homocysteine as a risk factor? DE, via Internet
***************************** A. It was not because I do not recognize its impor-
Ask Dr
Dr.. J tance, but there is only so much room, and I’ve
mentioned it before. Homocysteine is an interme-
Q. I have been diagnosed with fibromyalgia. Can diate metabolite, and a high blood level is a
you tell me what foods or supplements might known risk factor for heart disease. You can lower
help? it by supplementing the diet with folic acid, vita-
ML, Nebraska, via Internet min B6, and vitamin B12. This is one of many
A. Fibromyalgia is similar in symptoms to chronic risk factors, and it helps to be aware of all of them.
fatigue syndrome, but with specific muscle and Past newsletters cover some of the others.
connective tissue pain (ligaments and tendons).
Pain at trigger points is common, such as the References:
neck, shoulders, back, and legs. It is often accom- Fast Food Lawsuits
panied by fatigue, depression, and insomnia. NY Man Sues, Claiming Fast Food Ruined His Health. Reuters,
July 26, 2002
You asked about food sources of serotonin, but Positive Attitudes, Feelings, and Habits, and Longevity
serotonin is made in the brain from the amino Levy BR, et al., Longevity increased by positive self-perceptions of
aging. J Pers Soc Psychol 2002 Aug;83(2):261-70.
acid tryptophan, with an intermediate called 5- Hausdorff JM, et al., The power of ageism...reversibility of age-
hydroxytryptophan, or 5-HTP. Eating foods with related gait changes. J Am Geriatr Soc 1999 Nov;47(11):1346-9.
tryptophan does not help because other amino Levy BR, et al., Reducing cardiovascular stress with positive self-
stereotypes of aging. J Gerontol B Psychol Sci Soc Sci 2000
acids in protein compete with it for absorption, Jul;55(4):P205-13.
and most of it is used to make new proteins. "New Geronotology" Focuses On "Successful Aging," Not Just
Disease And Disability. Reuters, October 17, 1997
Supplements of 5-HTP can promote serotonin Finch CE, Tanzi RE, Genetics of aging. Science 1997 Oct
17;278(5337):407-11.
production, and studies have shown that high Laurin D, et al., Physical activity and risk of cognitive impairment
doses of 5-HTP can help with insomnia, depres- and dementia... Arch Neurol 2001 Mar;58(3):498-504.
sion, and other symptoms of fibromyalgia. Typi- Galli RL, et al., Fruit polyphenolics and brain aging: nutritional
interventions targeting age-related neuronal and behavioral
cal doses of 5-HTP would be 50 to 100 mg at deficits. Ann N Y Acad Sci 2002 Apr;959:128-32.
bedtime for depression and insomnia, but with Youdim KA, et al., Potential role of dietary flavonoids in reducing
microvascular endothelium vulnerability to oxidative and
fibromyalgia, doses can range up to 600 mg daily. inflammatory insults... J Nutr Biochem 2002 May;13(5):282-288.
Martin A, et al., Stimulatory effect of vitamin C on autophagy in
Magnesium supplements (500 to 1000 mg) may glial cells. J Neurochem 2002 Aug;82(3):538-49.
help with chronic fatigue, and SAMe (S-adenosyl Fibromyalgia
methionine), can relieve depression and may help Caruso I, et al., Double-blind study of 5-hydroxytryptophan...in
...fibromyalgia syndrome. J Int Med Res 1990 May-Jun;18(3):201-9.
with fibromyalgia, if the dose is high enough. You Birdsall TC, 5-Hydroxytryptophan: a clinically-effective serotonin
may have to take over 600 to 800 mg daily to precursor. Altern Med Rev 1998 Aug;3(4):271-80.
benefit from SAMe. Puttini PS, Caruso I, Primary fibromyalgia syndrome and 5-
hydroxy-L-tryptophan: a 90-day open study. J Int Med Res 1992
I also recommend high-dose supplements of vita- Apr;20(2):182-9.
Jacobsen S, et al., Oral S-adenosylmethionine in primary
min C, up to 10 to 20 grams a day, and I will often fibromyalgia... Scand J Rheumatol 1991;20(4):294-302.
treat patients with intravenous vitamin C, mag-
3
In the Health News
•Applying a topical preparation of vitamin C to sun-damaged skin can reverse some of the damage
and protect skin from the deterioration seen with aging and free-radical exposure (Fitzpatrick RE,
Rostan EF, Double-blind, half-face study comparing topical vitamin C and vehicle for rejuvenation of photodamage. Dermatol Surg 2002
Mar;28(3):231-6).
Patients were evaluated for wrinkling, hydration, pigmentation, and inflamma-
tion. Treated skin showed decreased photodamage, and biopsies indicated new collagen forma-
tion, indicating skin repair. Other topical treatments that reduce aging include alpha-lipoic acid
and MSM. The amino acid lysine is also essential for collagen formation.
Diet and Disease
Dr. Janson's Healthy Living™
•In addition to smoking, blood pressure, and serum lipids, drinking
coffee is a risk factor for developing a stroke (Isaksen J, et al., Risk factors for Published by
aneurysmal subarachnoid haemorrhage: the Tromso study. J Neurol Neurosurg Psychiatry 2002 Vitality Now!®
Aug;73(2):185-7).
These researchers found that people who drank more PO Box 384
than 5 cups of coffee a day had a significantly increased risk of this Greenville, NH 03048
Subscriptions: Free online,
unusual form of stroke. It is possible that lower amounts might also be
or call 888-922-4848
a problem, but not sufficiently great to appear in statistics. One doctor
Information herein is not
not involved with the study commented that this is not enough data medical advice or direction. All
to make recommendations. I wonder if his suggestion is to continuing material in this newsletter is pro-
drinking coffee until you become proof of the association. vided for information only. Its
contents should not be used to
• Diets with adequate linoleic acid (an essential fatty acid; linolenic is provide medical advice on indi-
vidual problems. Consult a health
the other) can reduce the risk of stroke (Iso H, Linoleic acid, other fatty acids, and care professional for medical or
the risk of stroke. Stroke 2002 Aug;338):2086-93). Linoleic acid is found in corn, health advice.
sunflower, and soybeans. The authors studied over 7000 Japanese Email: drjanson@drjanson.com
subjects. They speculated that benefits may be due to reduced blood Copyright, 2002:
pressure and platelet aggregation, or greater red cell flexibility. Michael Janson, M.D.

Potato Salad
I love potatoes for their taste, texture, fiber and vitamin C content, and their variety and ease of
preparation methods. I also like to grow them in the garden. Start with organic potatoes to avoid the
numerous chemicals used on commercial ones (including pesticides and anti-sprouting agents).
Clean and steam them in 1-2 inch cubes. When they cool, fold in enough tofu mayonnaise to coat
them (I use Nayonaise), and add minced scallions, chunks of organic sweet peppers, fresh or frozen
organic peas, some chopped fresh spinach, a small amount of minced parsley, and crushed
peppercorns. I often add a teaspoon of curry powder or some thyme for variety. This is a great side
dish with a lentil stew or soup, or a summertime cold tomato gazpacho.
********************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
VITALITY Now Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 4 No. 10
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com October

October,, 2002

Dear Friends,
If you know how to manipulate statistics, you can appear to prove
or disprove almost anything. I am particularly interested in
recent articles that appear to show that ginkgo biloba does not
work to help improve memory and that vitamin E is dangerous.
In similar articles that I have already discussed, they suggested
that vitamin C was either risky for arteries or a cancer promoter
Michael Janson, M.D.
(both untrue), or that St. John’s wort did not help depression (but
Editor, Healthy Living was as good as Prozac relatives!).

In This Issue There is a fascinating little book by Darrell Huff, first printed in
1953, called How to Lie with Statistics. He notes that the death
Reporting Research Statistics ......... 1
rate in the Navy during the Spanish American war was 9 per
Nutrition and Brain Function ....... 2 thousand, while in New York it was 16 per thousand. Navy
Antioxidant Brain Protection ......... 2 recruiters used the figures to show that it was safer to be in the
Ask Dr. J: Peptic ulcers .................... 3 Navy than in New York.
Ask Dr. J: Carotid atherosclerosis .. 3 They neglected to mention that the Navy is made up of young, fit,
References ........................................ 3 carefully selected men, while the New York population included
In The Health News ........................ 4 the elderly, the infirm, infants, and hospitalized patients, so the
Diet and Disease .............................. 4 two groups were hardly comparable.
Data manipulation still takes place in medical science, when a
Guacamole and Gazpacho ............. 4
researcher or a reporter wants to make a point. A study may be too
small or too short to reach significance. Researchers can then claim that they found no evidence of
effectiveness. Authors may also draw conclusions that are not justified by their own data.
Misleading studies and reporting
The recent study on ginkgo biloba is an example of misleading conclusions. Many studies have shown
that as people age, and memory starts to fail, they can restore and maintain their mental function with
supplements of ginkgo biloba. Research supports a daily dose of 120 to 240 mg of standardized extract.
In this study, the subjects had normal memory function, and in six weeks they had no improvement
with 120 mg daily. One can only conclude from this that taking ginkgo at a typical dose (but not high
doses) for a short time may not help people with normal memory.
News reporters may mislead readers with their headlines and opening paragraphs, even if later in the
article they temper those remarks. Many readers do not venture deeply into the text. When the first
scientific article showing benefits from ginkgo appears, that is news. The next nine are not. Then one
appears that shows no benefit, and that is news again. Tempting material for reporters. We must draw
our conclusions from the weight of evidence, not one study. Right now, the evidence shows that ginkgo
biloba, St. John’s wort, vitamin C, vitamin E, and numerous other dietary supplements and herbs are
safe and effective in the treatment and prevention of many diseases.
1
Nutrition and Brain FFunction
unction hand, in the same study, omega-3 fish oil im-
proved the brain function in animals. They evalu-
Last month I reported that adequate dietary
ated the animals by maze testing and other be-
linoleic acid (an omega-6 polyunsaturated fatty
havioral measurements.
acid, or PUFA), is an essential fatty acid (EFA),
found in sunflower, corn, and soy oils that reduces One of my concerns is that many people are
the risk of stroke. However, when consuming choosing low carbohydrate diets for weight loss
PUFA’s, you must take adequate antioxidants. and other reasons. I agree that refined, simple
carbohydrates (especially sugars and white flour)
PUFA’s are highly subject to oxidation. A high
are significant problems in the western diet, and
intake of omega-6 PUFA is associated with im-
increasingly in other countries, including China
pairment of brain function, perhaps because of
and Japan. However, complex carbohydrates
oxidation or the production of arachidonic acid, a
from whole, unrefined foods are healthy.
precursor that can lead to increased inflamma-
tion and reduced blood flow. Whole, unrefined foods include whole grains, po-
tatoes, yams or sweet potatoes, winter squashes,
Other studies point out that the issue is complex.
beans, and fresh vegetables and fruits. With low
Research shows that a high intake of total fat,
carbohydrate diets, the only alternative sources
saturated fat, and cholesterol can nearly double
of calories are protein and fats. If calories are
the risk of dementia, while a high intake of fish
restricted, active people will lose weight. High fat
with omega-3 EFA’s decreases the risk of devel-
intake is not healthy, and loss of brain function is
oping dementia (flaxseeds and walnuts are other
only one of the risks. (The surest and safest way to
sources of omega-3 fatty acids).
lose weight is to increase exercise while eating
The authors speculate on the mechanisms by whole, healthy, natural foods.)
which fat consumption might increase the risk of
Antioxidant protection of the Brain
brain degeneration. They include atherosclero-
sis and thrombosis, inflammation, impaired brain Because of the risk of oxidation of dietary fats,
development, abnormal membrane functioning, high levels of fruits and vegetables, particularly
or an accumulation of beta-amyloid, a protein those very rich in antioxidants (such as berries,
found in excess in Alzheimer’s disease (AD). which I wrote about last month) are apparently
protective of brain function (as well as reducing
Although the Western diet is rich in omega-6 oils,
heart disease, cancer, eye disease, and more).
and relatively deficient in omega-3 oils, much of
Other antioxidant nutrients that protect the
the omega-6 oil comes from highly processed
brain include coenzyme Q10, acetyl L-carnitine,
sources and margarines, of which the former may
alpha-lipoic acid, N-acetyl cysteine, ginkgo,
already be oxidized, and the latter compromised
bioflavonoids, and proanthocyanidins.
by high levels of trans fatty acids. Trans fatty
acids are found in hydrogenated oils, and they Vitamin E is one antioxidant that helps preserve
interfere with normal fat metabolism, prostag- brain function. Beta-amyloid is toxic in part due
landin production, and membrane structure. to free radical damage, which can be controlled to
some extent by vitamin E. In tissue culture,
One study on fat and brain function showed that
vitamin E protects brain cells.
the risk of AD was doubled for subjects with the
highest level of dietary fat compared to those with However, the study I mentioned on page 1 showed
the lowest. The same relationship was noted be- that supplements of 200 IU of vitamin E, might
tween total caloric intake and AD. These are prolong respiratory infections or increase symp-
particular problems in the US, where fat con- toms. While such a study is of concern, many
sumption and total caloric intake are both high. other human and animal studies suggest the
opposite for influenza, hepatitis, and other infec-
In other research, investigators studied the ef-
tions, and enhancement of immune function.
fects of omega-3 oils and saturated fat on cogni-
tive function in animals. They found that if brain I suggest a low-fat diet with adequate amounts of
blood flow was already low, increased saturated the EFA’s, with specific EFA’s added as needed,
fat led to further cognitive decline. On the other and nutrient and herb antioxidant supplements.
2
Ask Dr
Dr.. J stroke from prolonged lack of brain circulation.
Q. What is the alternative for the treatment Atherosclerotic carotid arteries require the same
of ulcers? RB, via Email lifestyle changes as heart disease. A low-fat, high-
fiber vegetarian diet plus fish appears to provide
A. Peptic ulcers are erosions in the stomach or the the best nutrition. Typical dietary supplements
duodenum, the first part of the small intestine, include vitamins C (4-6000 mg), and E (800 IU),
and the disease is often related to the presence in magnesium (1000 mg), coenzyme Q10 (200 mg),
the stomach of a bacterium called Helicobacter and a comprehensive multivitamin (such as
pylori. Treatment includes antacid drugs and UltraVitality from QCI Nutritionals).
antibiotic therapy to eliminate the bacteria.
Pepcid, Axid, and Prilosec are examples of anti- For high cholesterol, he can take octacosanol (10
histamine antacids, but they have side effects, mg plus mixed polycosanols), inositol
and reducing stomach acid may increase the hexaniacinate (16-2400 mg), gugulipids (500 mg),
growth of Helicobacter. or red yeast rice (1000 mg), plus garlic, and fish
oils (both of which also help circulation).
It is important to eliminate the bacteria, but
many other lifestyle changes and dietary supple- If he has high blood pressure, coQ10 should help
ments can also help relieve symptoms and heal plus hawthorn extract (500 mg), garlic, and
the ulcer. Avoid aspirin and other non-steroidal gamma-linolenic acid (240 mg). He should also
anti-inflammatory drugs, such as ibuprofen start intravenous chelation therapy with EDTA,
(Advil or Motrin), which are stomach irritants. shown since the 1950’s to help circulation to the
heart, brain, and legs. Find a doctor from the
Stress plays a role in hyperacidity and predispo- American College for Advancement in Medicine
sition to ulcers. Stress reduction, through visual- (ACAM), at www.acam.org, or 800-532-3688.
ization, breathing exercises, yoga, meditation, or
the relaxation response may be helpful.
References:
Dietary changes that help include elimination of Supplement Effectiveness, Statistics, and Reporting
caffeine, alcohol, sugar, salt, and white flour foods, Graat JM, et al., Effect of daily vitamin E and multivitamin-
as well as fried foods and highly processed fast mineral supplementation on acute respiratory tract infections in
elderly persons... JAMA 2002 Aug 14;288(6):715-21.
foods. High dietary fiber helps to absorb stomach Solomon PR, et al., Ginkgo for memory enhancement: a
acid and reduce damage to the duodenum, and it randomized controlled trial. JAMA 2002 Aug 21;288(7):835-40.
prevents the recurrence of ulcers. Kirsch I, The Emperor’s New Drugs: An Analysis of Anti-
depressant Medication... Prevention & Treatment, 2002 July 15;
Dietary supplements are very important. L- 5(article 23 online) (American Psychological Association).
Nutrition and The Brain
glutamine, the main source of energy for intesti-
Kalmijn S, Fatty acid intake and the risk of dementia and
nal cells, promotes healing of any gastric inflam- cognitive decline: a review of clinical and epidemiological
mation (2-4000 mg daily). Arginine, another studies. J Nutr Health Aging 2000;4(4):202-7.
Luchsinger JA, et al., Caloric intake and the risk of Alzheimer
amino acid, also helps ulcer healing (3-5000 mg). disease. Arch Neurol 2002 Aug;59(8):1258-63.
Heartburn or pain in the upper abdomen or chest de Wilde M, et al., The effect of n-3 polyunsaturated fatty acid-
rich diets on cognitive and cerebrovascular parameters in chronic
can be relieved with a licorice extract called DGL cerebral hypoperfusion. Brain Res 2002 Aug 30;947(2):166.
(deglycyrrhinizated licorice), which coats the Yatin SM, et al., Vitamin E Prevents Alzheimer’s Amyloid
...Protein Oxidation... J Alzheimers Dis 2000 Jun;2(2):123-131.
stomach lining. It also helps relieve acid reflux Greenwood CE, Winocur G, Learning and memory impairment in
symptoms. It must be chewed to be effective. rats...high saturated fat. Behav Neural Biol 1990 Jan;53(1):74-87.
Andreone P, et al., Vitamin E as treatment for chronic hepatitis B:
I also recommend vitamins C (2-6000 mg) and E ...a...controlled pilot trial. Antiviral Res 2001 Feb;49(2):75-81.
(400 IU), zinc (30 mg), quercetin (800 mg) and Peptic Ulcers
other bioflavonoids, plus some vitamin A. Katschinski BD, et al., Duodenal ulcer and refined carbohydrate
intake... Gut 1990 September;31(9):993–6.
Q. My dad has a blocked carotid. What can Rees WD, et al., Effect of deglycyrrhizinated liquorice on gastric
mucosal damage... Scand J Gastroenterol 1979;14(5):605-7.
he do without surgery? JL, W. Virginia. Rydning A, Berstad A, Dietary aspects of peptic ulcer disease.
Scand J Gastroenterol Suppl 1985;110:29-33.
A. Symptoms of blocked carotid arteries range Beil W, et al., Effects of flavonoids on...acid secretion...
from temporary loss of brain function called a Helicobacter...Arzneimittelforschung 1995 Jun;45(6):697-700.
transient ischemic attack (TIA, including dizzi- Tanaka H, et al., Influence of L-glutamine on aspirin-induced
gastric lesions... Jpn J Pharmacol 1974 Dec;24(6):903-10.
ness, weakness, paralysis, or loss of vision, to a
3
In the Health News
•A new review of women taking hormone replacement therapy confirms the recent reports from the
Women’s Health Initiative that they appear to do more harm than good. This review is of 20,000
women in four different studies (Beral V, et al., Evidence from randomised trials on the long-term effects of hormone
replacement therapy. Lancet 2002 Sep 21;360(9337):942-44). Again, they showed an increased risk of strokes,
breast cancer, and blood clots in women on Premarin with or without medroxyprogesterone.
However, it is important to note that none of this information applies to women taking natural
(bio-identical) hormones. Human estrogens and progesterone are not the same as the typical
prescriptions given to women. Many compounding pharmacies will
Dr. Janson's Healthy Living™
make these bio-identical hormones with a doctor’s prescription.
Diet and Disease Published by
Vitality Now!®
•Salmonella bacteria are found in significant numbers in sausages, PO Box 384
according to British researchers. Even if the sausages appear well Greenville, NH 03048
cooked, they may still have live bacteria, which can cause diarrhea, Subscriptions: Free online,
vomiting, and fever (Reuters Health, September 10, 2002). The bacteria were or call 888-922-4848
found in just under 10 percent of sausages, particularly in cheap Information herein is not
brands. In the report, the public health doctors said the message is to medical advice or direction. All
material in this newsletter is pro-
be sure to cook your sausages well! Well, that is one possible message! vided for information only. Its
• A 28-year Finnish study of 10,000 people confirms that an apple a day contents should not be used to
provide medical advice on indi-
may keep the doctor at bay (Knekt P, et al., Flavonoid intake and risk of chronic diseases. vidual problems. Consult a health
Am J Clin Nutr 2002 Sep;76(3):560-8.) Many antioxidant flavonoids from fruits care professional for medical or
and vegetables reduce the incidence of cancer, asthma, diabetes, health advice.
heart disease, and strokes. Apples, rich in quercetin, appeared to Email: drjanson@drjanson.com
provide the greatest risk reduction, but many other flavonoids, such Copyright, 2002:
Michael Janson, M.D.
as kaempferol from onions, and hesperidin were also beneficial.

Garden Guacamole and Gazpacho


I can’t grow avocados or lemons, but I add my own garden harvest to them for a healthy dip. Peel
and mash up two ripe avocados, juice one lemon (adjust the amount for your taste), press one or two
cloves of garlic, and mince a fresh medium tomato and a handful of fresh cilantro. Add some minced
hot pepper if you like it spicy. Serve this with wedges of whole wheat pita bread. While you are at
the tomatoes, cilantro, and garlic, (and fresh basil) you can make that cold gazpacho soup I
mentioned last month. Add to the above ingredients some diced sweet peppers and cucumber,
organic corn, minced onion and fresh basil, and lemon juice, with a small amount of tomato juice for
liquid. Add a dash of cumin, pepper, and oregano. Now, plan a larger garden for next year.
********************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment.
VITALITY Now
PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 4 No. 11
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com November
November,, 2002

Dear Friends,
Recent warnings have made people aware of the risk of infection
from eating contaminated meat products, and many of them have
been recalled because of the presence of E. coli, Listeria
monocytogenes, and other infectious agents. Much news was
made of the 23 deaths and 120 illnesses from listeriosis this
summer in the Northeast.

Michael Janson, M.D.


Since then, another recall of processed meats, this time of 27
Editor, Healthy Living million pounds of potentially contaminated poultry products from
a factory of Pilgrim’s Pride (Wampler brand) in Pennsylvania,
In This Issue has reignited the concern over the potential for lethal infections.
Hysteria over Listeria ...................... 1 Listeriosis is a serious disease. Symptoms may include fever,
CoQ10 and Parkinson’s Disease ..... 2 muscle aches, nausea or diarrhea. Spread of the infection to the
How CoQ Might Work ................... 2 nervous system may lead to headache, confusion, stiff neck, and
Other Treatments for PD ................ 3 loss of balance, and even convulsions and death. Of those infected
Ask Dr. J: Lithium and Mood ......... 3 with the disease, about 25 percent will die.
References ........................................ 3 Listeria is more serious in the elderly, the frail, those who are
In The Health News ........................ 4 immune compromised, or people ill with diabetes, cancer, or
Diet and Disease .............................. 4 kidney disease. Pregnant women are much more susceptible to
Wild Rice and Mushrooms ............ 4
the infection, but the most serious effects are in the newborns of
these infected women.
Many Reasons to Avoid Meat and P
Avoid oultry
Poultry
With the many other reasons to avoid meat and chicken in the diet (last month I wrote about the
salmonella contamination in sausages), and to say nothing of mad cow disease, this is just one further
indication that you have to be diligent in your food choices.
It is curious to me that the 23 deaths from listeriosis have created such a stir in the news, when it is
possible to relate the consumption of meat and poultry to hundreds of thousands of deaths every year
from coronary heart disease, cancer, hypertension, strokes, non-Hodgkins lymphoma, kidney disease,
and other conditions, plus increases in rheumatoid disease and gall stones. Without diminishing the
importance to public health of acute infections, the real problem with western dietary choices are the
chronic, degenerative diseases from foods that are not contaminated with bacteria and parasites.
Although the disease picture in China is changing (as the diet is westernized), when T. Colin Campbell
reported in 1998 on the Cornell-China study, it was clear that in rural areas of China consumption
of animal protein was about 10 percent of the US intake, and dietary fat was about half of that in the
US. Among men, coronary disease was only one-sixteenth(!) that in the US. High intake of plant
protein, legumes, and vegetables was associated with lower rates of these diseases. Further benefits
accumulated with every increase in the proportion of plant-based foods in the diet.
1
Coenzyme Q10 and Parkinson
Parkinson’s
arkinson’s ago, it was shown that neuronal degeneration
was related to oxidative damage. In addition to
Parkinson’s disease (PD) is a disease of neurons
the production of energy and maintaining mito-
in the area of the brain that affects muscle move-
chondrial health, coenzyme Q10 is also a potent
ment. Symptoms include tremors, difficulty with
antioxidant, so this may be one of the mecha-
walking and balance, rigidity, and poor coordina-
nisms by which it helps protect the nervous tissue
tion. The incidence is greater in people over 50,
in patients with PD.
and increases with age (certain drugs can cause
these symptoms in younger people). Damage to mitochondria from pesticides has also
been linked to PD in animal studies, particularly
PD is a degenerative disease, and the deteriora-
in the cells that produce dopamine. Coenzyme
tion progresses with time. The cells in one region
Q10 may protect the mitochondria from such
of the brain, called the substantia nigra, are
toxic substances.
affected and the production of the neurotrans-
mitter dopamine is reduced. So far, no treatments This new study only involved 80 subjects, but the
have been able to slow the progression of the results are very provocative because of the au-
disease. A number of drugs can temporarily re- thors’ conclusion that there was a reduction in
duce the symptoms. The medications that help disease progression. Because patients did not
control PD may have side effects, including ex- improve in the first month, but were better at
cessive episodes of sleepiness (somnolence) or later evaluations, the authors suggested that
involuntary writhing movements (dyskinesia). this is a sign of prevention of neuronal degenera-
tion, rather than just symptom relief. This study
It was widely reported in the news recently that
is also important because even administration of
coenzyme Q10 could help delay the development
these high doses was effective, but caused no
of symptoms in patients with early signs of
significant side effects.
Parkinson’s disease. The researchers tested un-
usually high doses of 300, 600, and 1200 mg In spite of this, one of the authors of the study
daily, and compared them to placebo over a pe- suggested that the information was too limited,
riod of 16 months. and it would be “premature” to recommend that
patients start taking coenzyme Q10 because it
Although there was some trend toward benefit
was such a small study. The research team is
from doses of 300 and 600 mg daily, the most (and
planning to expand the study and add specific
statistically significant) benefits were seen with
evaluation of neuronal degeneration. Based on
doses of 1200 mg. This is far more than is usually
previous information, it is likely that the new
given for heart disease, cancer, and immune en-
study will show that the neurons are protected by
hancement (common doses being from 100 to 400
coQ10. If you or a loved one has PD, is it really
mg daily).
wise to wait for the further research? This is a
How Coenzyme Q10 Might Work particularly poignant question, considering the
Coenzyme Q10 is normally manufactured in the safety of the treatment.
body, but the amount produced declines with age. Previous studies have shown that high doses of
It is an essential cofactor for the production of vitamin E can help PD. In 1992, a pilot study
energy in the cell components called mitochon- showed benefits in delaying symptom progres-
dria. These mitochondria make the energy-stor- sion with 3000 mg of vitamin C and 3200 IU of
age molecule called ATP. vitamin E. Lower doses did not work. High doses
The health of the mitochondria is reflected in the may be essential for benefits because of the diffi-
proper function of many organs, including the culty of getting antioxidants into the brain.
heart and the brain. PD patients have both poor Other nutrients that protect the brain include
mitochondrial function and particularly low lev- alpha-lipoic acid, acetyl L-carnitine, and
els of coQ10. proanthocyanidins, which I have discussed pre-
Now it appears that health of the neurons af- viously. A combination of these nutrients may
fected in PD may be maintained longer in people make a significant difference to PD patients and
who take coenzyme Q10 supplements. Two years their families.
2
Other Treatments for PD Regular exercise can help stabilize mood and
Dietary supplements are not the only natural relieve depression. Aerobic exercise, such as brisk
treatments that can help people with Parkinson’s walking, jogging, cycling, or swimming may be
disease. Exercise has been shown to help reduce effective. Some evidence also supports the value
depression as well as improve motor skills, and of resistance exercise (weights).
general signs of well being. In the 1999 study, A number of supplements can help. St. John’s
intensive exercise was performed twice a week by wort is as effective as antidepressant medications
patients with moderate PD symptoms. for mild to moderate depression. You can try 300
mg of standardized extract 3 times a day for 6 to
Diet may also play a role. For patients who re-
8 weeks. Be careful to avoid excessive sun expo-
spond to the drug Sinemet, very low protein diets
sure while taking St. John’s wort, as it can cause
improve their response to the drug. The benefits
sun sensitivity.
are seen within one week, and it appears to be
even better if most of the protein intake is toward Omega-3 oils (9 gms a day, equal to 9 oz of oily
the end of the day. It appears that protein inter- fish) can also help manic depression. Other supple-
feres with the absorption of the medication. ments that may be beneficial include 5-HTP, a
precursor to the neurotransmitter serotonin (100
To prevent PD, reduce your exposure to pesti-
to 200 mg daily), and melatonin, the hormone
cides by eating organic foods, eat a wide variety of from the pineal gland that regulates the body
foods with antioxidants (vegetables, fruits, and clock ( 3 mg at bedtime). In my clinical experi-
legumes), and take brain-protecting antioxidant ence, vitamin B3 (I usually recommend inositol
supplements, including coQ10. For treatment, hexaniacinate, 800 to 1200 mg daily) and vita-
take high doses of coenzyme Q10 and other anti- min C (3000 to 4000 mg) can also help.
oxidants, get regular exercise, and eat a low
protein diet, with most of the protein in the evening.
References:
Ask Dr
Dr.. J Hysteria over Listeria
Q. I have been having problems with mood swings Pilgrim’s Pride Begins Record Meat Recall (Reuters) Oct 14, 2002.
and a Dr. suggested lithium carbonate. He said Campbell TC, et al., Diet, lifestyle, and the etiology of coronary
artery disease... Am J Cardiol 1998 Nov 26;82(10B):18T-21T.
it’s a natural mineral and may help. Is this safe? Sinha R, Rothman N, Role of...meat...in the etiology of human
cancer. Cancer Lett 1999 Sep 1;143(2):189-94.
JY, New Jersey, via Internet Coenzyme Q10 and Parkinson’s Disease
A. Although lithium is a natural mineral, it is not Shults CW, et al., Effects of coenzyme q10 in early Parkinson
disease: evidence of slowing of the functional decline. Arch
free of side effects when used to treat “bipolar Neurol 2002 Oct;59(10):1541-50.
disorder” or manic-depressive illness. The Fahn S, A pilot trial of high-dose alpha-tocopherol and ascorbate
in early Parkinson’s disease. Ann Neurol 1992;32 Suppl:S128-32.
amounts in the diet (and it is not clearly essen- Fleming L, et al., Parkinson’s disease and brain levels of
tial) are in the range of 100 mcg per day, and organochlorine pesticides. Ann Neurol 1994 Jul;36(1):100-3.
doses for treatment are 500 mg daily. Betarbet R, et al., Chronic systemic pesticide exposure reproduces
features of Parkinson’s disease. Nat Neurosci 2000Dec;3(12):1301-6.
Side effects include drowsiness, weakness, trem- Giasson BI, et al., Oxidative damage linked to neurodegeneration
...Science 2000 Nov 3;290(5493):985-9.
ors, blurry vision, ringing in the ears, loss of Reuter I, et al., Therapeutic value of exercise training in
appetite, heart arrhythmias, low blood pressure, Parkinson’s disease. Med Sci Sports Exerc 1999 Nov;31(11):1544-9.
Pincus JH, Barry K, Influence of dietary protein on...Parkinson’s
abnormal kidney function, headaches, and oth- disease. Arch Neurol 1987 Mar;44(3):270-2.
ers. Also, they can occur close to the therapeutic Riley D, Lang AE, Practical application of a low-protein diet for
level of the drug, but it can help some patients. Parkinson’s disease. Neurology 1988 Jul;38(7):1026-31.
Lithium and Mood
If you need treatment for mood swings, you may Ahmadi J, et al., Various types of exercise and scores on the Beck
benefit from some nutritional alternatives to Depression Inventory. Psychol Rep 2002 Jun;90(3 Pt 1):821-2.
Mather AS, et al., Effects of exercise on depressive symptoms in
lithium. One is to try a diet for blood sugar regu- older adults ... Br J Psychiatry 2002 May;180:411-5.
lation as hypoglycemia can also cause mood Stoll AL, et al., Omega-3 fatty acids and bipolar... Prostaglandins
Leukot Essent Fatty Acids 1999 May-Jun;60(5-6):329-37.
swings. I recommend small meals spread through van Praag HM, de Haan S, ...An attempt to compare lithium with
the day, with a high fiber content. Avoid sugar 5-[HTP]. Acta Psychiatr Scand Suppl 1981;290:191-201.
and white flour, caffeine, alcohol, and hydroge- Angst J, et al., The treatment of depression with L-5-HTP] versus
imipramine... Arch Psychiatr Nervenkr 1977 Oct 11;224(2):175-86
nated oils.
3
In the Health News
•You only need to look around to see it, but scientific data now shows obesity in adults and children
has increased in recent years. Two recent studies published in the Journal of the AMA show
about a 50 percent increase in overweight children, from 10 percent among teens in 1994, to 15
percent in 2000, and in adults from 22 to 30 percent in the same time period. (Flegal KM, et al., Prevalence
and Trends in Obesity Among US Adults, 1999-2000. JAMA 2002 Oct 9;288(14):1723-7, and Ogden CL, et al., Prevalence and Trends in
Overweight Among US Children and Adolescents, 1999-2000. JAMA 2002 Oct 9;288(14):1728-32.) The authors point out the
serious public health problems that this presents.
•Last year, I reported on the anti-inflammatory and antioxidant effects
Dr. Janson's Healthy Living™
of curcumin (the yellow pigment in turmeric), and its apparent benefit
in preventing Alzheimer’s disease (but neglected to mention it again Published by
last month in the brain article). Earlier studies also showed that it Vitality Now!®
could decrease tumors. New information confirms that curcumin is PO Box 384
Greenville, NH 03048
valuable for reducing pancreatic cancer cell growth in cell cultures
(Hidaka H, et al., Curcumin inhibits...human pancreatic carcinoma cell growth by autocrine
Subscriptions: Free online,
or call 888-922-4848
regulation. Cancer 2002 Sep 15;95(6):1206-14). The Japanese researchers conclude
that curcumin is a potent anticancer agent. Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
vided for information only. Its
• A study of low-carbohydrate diets showed more weight loss compared contents should not be used to
to a diet with 30 percent fat (erroneously called a low fat diet), and provide medical advice on indi-
cardiac risk factors were not increased. However, this is a six-month vidual problems. Consult a health
care professional for medical or
study, the controls were not on a real low-fat diet (15 percent). The health advice.
weight loss itself, not the diet, could explain the normal blood pres- Email: drjanson@drjanson.com
sures and blood sugars, but risks of cancer, heart disease, and more Copyright, 2002:
make this an unhealthy long-term diet plan. (Reuters Health, October 21, 2002.) Michael Janson, M.D.

Wild Rice and Mushrooms


I buy real wild rice from Minnesota Native Americans in a land recovery project (Native Harvest
at 888-779-3577, or www.nativeharvest.com). Add one cup of wild rice to two cups of organic brown
rice and rinse three times, then cook in 6 cups water. Sauté onions and garlic with marjoram, thyme,
and sage for a savory flavor. Add some diced mushrooms (I like to mix a variety of wild mushrooms)
and a small amount of soy sauce, umeboshi plum vinegar, or lemon juice, and cook lightly, adding
enough water to make a sauce (option: add some diced tofu to the onions). Serve this over the rice.
Variations: add different spices, such as curry, cumin, and cayenne pepper, or simply cumin,
turmeric (for extra color and antioxidants), and crushed black and white pepper.
********************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment.
VITALITY Now
PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 4 No. 12
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com December
December,, 2002

Dear Friends,
The USDA recently implemented their widely publicized organic
standards, after massive public comment, and extensive revision
and acceptance of some of the suggestions made by the public and
the organic food industry. The original plans were shameful in
their allowance of sewage sludge fertilizer, irradiated foods, and
genetically engineered products. If a producer wants to adhere to
stricter standards than the USDA’s, they will have no way of
Michael Janson, M.D. informing their customers because of restrictions in the new law.
Editor, Healthy Living
With all of the hoopla that the USDA generated, and all the pats
In This Issue on the back they gave themselves, they are not really supporters
USDA Against Organic Foods ....... 1 of organic agriculture. Among other things, they do not allow any
Natural Cancer Protection ............. 2 suggestions that organic foods are in any way better than conven-
Cancer-Fighting Foods ................... 2
tional foods. On top of this, on October 24th, the head of food
security of the USDA said that consumers should be wary of
Supplements for Cancer ................. 2
organically grown foods!
Ask Dr. J: Gingivitis ........................ 3
While all naturally occurring foods may have some associated
References ........................................ 3
risks, these risks are far less than those from the highly processed
In The Health News ........................ 4
foods about which the USDA never sends warnings. Take hot dogs
Diet and Disease .............................. 4
as an example, made from the scraps of the meat processing
Holiday Stuffed Pumpkin .............. 4 industry, including ears, tails, and other parts that cannot nor-
mally be sold as meat. The higher levels of pesticides and other
farm chemicals in non-organic foods, especially in meat products, is a chronic and insidious danger,
as they cannot usually be tasted or smelled. Choose organic, plant-based foods as the bulk of your diet.
While eating meat itself has known dangers even if it is not contaminated (and it often is), highly
processed meats are even worse. They are high in salt, fat, artificial ingredients, and nitrites as a color
preservative. These are known carcinogens, and the situation is even worse when the foods are cooked,
and worse still when they are grilled, as they often are. In renouncing organic foods while they take
credit for standardizing them, the USDA sounds like an agency that could have been conceived by
George Orwell in his book, 1984 (which now seems so long ago, but the USDA is trying to catch up).
My advice is to ignore the USDA, while still being careful to handle all your foods carefully and in a
hygienic manner, washing vegetables before eating them, and making sure they are fresh. If you
choose animal products, cook them properly and handle them in a way that does not contaminate your
vegetable products. Make sure your cutting boards are clean, and use different ones for plant-based
and animal products. Even without special handling, you are at low risk from organic foods.
The USDA is a protectionist organization, protecting the industrial food producers from the increas-
ing demand for cleaner, safer, healthier food, including organic foods. This is the fastest growing
segment of the food industry, and it is not reassuring that the USDA now regulates it.
1
Protection Against Cancer tive antioxidant plant pigments: alpha and beta
carotenes, lycopene, lutein, and zeaxanthin. High
I have written several times about the value of
levels of these phytonutrietns in the blood are
curcumin, derived from turmeric, as an anti-
associated with lower rates of all cancers and all-
inflammatory and antioxidant, and in reducing
cause mortality. Choose lots of orange, red, yel-
Alzheimer’s disease progression and MS in an
low, and green plant foods for these benefits.
animal model of the disease. Now, research shows
that it protects against cancer. Strawberries, raspberries, apples, grapes, pine-
apples, tomatoes, and sweet peppers also have
As so many substances in foods and supplements
special phytochemicals that go beyond caro-
are helpful in preventing cancer and slowing its
tenoids. These include three acids: ellagic, chlo-
progress, or for treatment and reducing the side
rogenic, and p-coumaric. Numerous animal stud-
effects of other therapies, I thought it would be
ies have shown reduction of cancer with higher
valuable to review some of them.
intakes of these foods, partly from inactivation or
Curcumin prevents tumor progression in ani- decreased formation of carcinogens, and by trans-
mals. The recent study showed that growth of porting them out of cells.
human pancreatic cancer cells is inhibited by
Flavonoids from citrus fruits and isoflavones
incubating them with curcumin for two hours.
found in beans, including soybeans, alfalfa, and
You can easily add curcumin to your diet by
peanuts, are beneficial. The soy isoflavones
eating more meals with curry, and using tur-
genistein and daidzein can block cancer cells
meric either fresh or dried in cooking.
from being turned on. They may also inhibit new
Cancer-Fighting Foods blood vessels that tumors need to grow. Genistein
Many foods appear to protect against cancer be- is a weak estrogen that blocks the effects of stron-
cause of the phytochemicals and antioxidants ger estrogens, decreasing the incidence of estro-
they contain, many of them flavonoids and gen-related tumors. Lignans are found in flax-
isoflavones, but not all. Sulforaphane, seeds and whole grains. They are phytoestrogens
phenethylisothiocyanate (PEITC), and indole 3- that lower the risk of cancer. In animals they
carbinol are all found in the cabbage family (broc- reduce breast cancer growth and metastasis.
coli, cabbage, brussels sprouts, cauliflower, col- A number of other foods are also important in
lards, kale, bok choy, arugula) also known as reducing the high rates of cancer that we see in
cruciferous vegetables, or the brassica family. the US and other industrialized countries with a
These compounds block enzymes that promote highly processed food supply. Mushrooms, whole
tumor growth, stimulate production of messen- grains, hot peppers, beets, and leafy greens, are
ger molecules that support immune defenses, some of the examples.
and inactivate food toxins and carcinogens. They Supplements Against Cancer
also induce programmed cell death (apoptosis) in
In past issues I have referred to many supple-
cancer cells. (The same foods also contain lots of
ments that are protective against cancer. Coen-
folic acid and vitamin C, both of which protect
zyme Q10, vitamins E and C, beta-1,3 glucan,
against lung, colon, and other cancers, as well as
calcium D-glucarate, flavonoids, anthocyanidins,
heart disease.)
selenium, and of course, curcumin. For patients
The garlic and onion family of foods, also includ- with cancer, many of these same supplements
ing scallions, leeks, and chives, contain sulfur may be beneficial in helping them prevent the
compounds called allylic sulfides that inhibit can- growth and spread of a tumor, or in protecting
cer in mice, partly by protecting a glutathione their immune function to help fight the disease.
antioxidant enzyme. They also block the carcino- Many patients are treated with surgery, radia-
genic effects of aflatoxin, derived from molds. tion, and chemotherapy, and they are often told
Other studies show that garlic also induces by their doctors to avoid taking their antioxidant
apoptosis in cancer cells. supplements during treatment. They are given
Fruits contain a number of compounds that fight the impression that such supplements may inter-
cancer. Carotenoids comprise a variety of protec- fere with their treatment. This is not the case.
2
So far, the evidence all points to a protective effect Vitamin C and bioflavonoids can improve the
of the supplements, no matter what other treat- strength of the gum tissue, and protect from
ments are administered. In addition, the supple- infection. I usually recommend supplements of
ments appear to reduce the sometimes devastat- 2000 to 4000 mg of C, and 1000 to 2000 mg of
ing side effects of the treatments, such as nausea, mixed bioflavonoids. Flavonoids reduce inflam-
diarrhea, hair loss, and profound fatigue. mation and have anti-inflammatory properties.
In one study of lung cancer patients, those given Curcumin turns up again here as an anti-inflam-
high dose antioxidants and other nutrients sur- matory and heart protector (300 to 600 mg).
vived far longer than would be expected, and it Gingivitis patients have low levels of antioxi-
worked best in those who started the supplements dants and coenzyme Q10. Studies over 20 years
at the earliest opportunity. They also tolerated ago showed that Q10 supplements of 50 to 100 mg
their other treatments better than those without helped restore normal gum tissue. More recent
supplements. research shows that topical coQ10 can reduce
plaque and gingival pockets. As coQ10 can also
In another study of patients with bladder cancer,
help heart disease, part of its benefit may be from
the recurrence rate was cut in half if they were
restoration of normal gums. For heart disease,
given supplements, and the average survival
the usual dose is 100 to 200 mg. I recommend the
time was doubled. These are not perfect protec-
chewable form as it also delivers topical coQ.
tion from side effects, or cures (although in some
cases they may be), but supplements are an im- Folic acid applied topically as a mouth rinse is
portant part of any cancer treatment, as well as one further way to heal the gums. A one minute
prevention, along with (not instead of) a healthy rinse with a solution containing 5 mg of folate
diet of whole, fresh plant-based foods. generates healing within 4 weeks.
********************************
References:
Ask Dr
Dr.. J USDA Against Organic Foods
Q. What supplements should my girlfriend take USDA: Organic Foods May Be More Contamination-Prone
(Reuters) Oct 24, 2002.
for periodontal disease? She already takes 30 mg
Cancer Protection
of coenzyme Q10, but she smokes. Natarajan C, Bright JJ, Curcumin inhibits experimental allergic
CA, Spain, via Internet encephalomyelitis ... J Immunol 2002 Jun 15;168(12):6506-13.
Hidaka H, et al., Curcumin...impact on human pancreatic
A. Periodontal disease, or gingivitis, is a serious carcinoma cell growth.... Cancer 2002 Sep 15;95(6):1206-14.
Murillo G, Mehta RG, Cruciferous vegetables and cancer
health problem, as it is the number one cause of prevention. Nutr Cancer 2001;41(1-2):17-28.
tooth loss. Chronic infection and inflammation of Fimognari C, et al., Growth inhibition...in human...leukemia by
...sulforaphane. Carcinogenesis 2002 Apr;23(4):581-6.
the gums may lead to bleeding, tenderness, and Chen DZ, et al., [I3C] and [DIM] induce apoptosis of human
pus, but gingivitis is usually painless and asymp- cervical cancer cells... J Nutr 2001 Dec;131(12):3294-302.
tomatic. Smoking weakens the gums. Sparnins VL, et al., Effects of organosulfur compounds... garlic
and onions on...neoplasia... Carcinogenesis 1988 Jan;9(1):131-4.
Recent medical evidence strongly suggests that Hsing AW, et al., Allium vegetables and risk of prostate cancer... J
Natl Cancer Inst 2002 Nov 6;94(21):1648-51.
gingivitis is a risk factor for chronic disease such Balasenthil S, et al., Garlic induces apoptosis during...
as heart disease and strokes, either due to the carcinogenesis. Oral Oncol 2002 Jul;38(5):431-6.
Holick CN, et al., Dietary carotenoids...and...lung cancer... Am J
inflammation itself, or to the oral bacteria that Epidemiol 2002 Sep 15;156(6):536-47.
may infect other tissues. Inflammation of any Ito Y, et al., ...antioxidants...mortality rates of all causes or cancer
kind has been linked to vascular disease. among...Japanese...Int J Vitam Nutr Res 2002 Jul;72(4):237-50.
Bennink MR, Dietary soy reduces colon carcinogenesis in human
The first defense is a healthy diet of fresh veg- and rats. Soy and colon cancer. Adv Exp Med Biol 2001;492:11-7.
Brownson DM, Flavonoid effects relevant to cancer. J Nutr 2002
etables, fruits, whole grains and beans, with high Nov;132(11):3482S-9S.
levels of flavonoids and antioxidants. Their rough- Dabrosin C, et al., Flaxseed inhibits metastasis and...[VEGF] in
...breast cancer xenografts. Cancer Lett 2002 Nov 8;185(1):31-7.
age helps to clean the teeth and gums during Jaakkola K, et al., Treatment with antioxidant...in patients with
chewing. After eating, it is essential to clean the small-cell lung cancer. Anticancer Res 1992 May-Jun;12(3):599-606.
teeth with flossing and brushing (toothpaste op- Gingivitis
tional). Floss into the gum crevices. A gum stimu- Hanioka T, et al., Effect of topical application of coenzyme Q10 on
adult periodontitis. Mol Aspects Med 1994;15 Suppl:s241-8.
lator and oral irrigator can also help.
3
In the Health News
•Last month I mentioned the recent increase in obesity. A new study shows that obesity can
damage arteries even if it is not associated with other risk factors. (De Michele, M, et al., Association of Obesity
and Central Fat Distribution With Carotid Artery Wall Thickening in Middle-Aged Women. Stroke 2002, 10.1161/01) At each level
of weight increase the researchers found a direct correlation with thickening of the carotid
arterial wall lining, and it was independent of hypertension, usually thought to be the cause of
vascular problems in obese subjects. The same group also showed that obesity is directly related
to the development of varicose veins (Iannuzzi A, et al., Varicose veins of the lower limbs and venous capacitance in
postmenopausal women: Relationship with obesity. J Vasc Surg 2002 Nov;36(5):965-968).
Dr. Janson's Healthy Living™
•Arsenic in drinking water is associated with an increased risk of
bladder cancer, and tumors of the kidneys, liver, and lungs. The latest Published by
research shows that exposure to arsenic also makes bladder cancers Vitality Now!®
more aggressive. (Moore LE, et al., Arsenic-related chromosomal alterations in bladder PO Box 384
Greenville, NH 03048
cancer. J Natl Cancer Inst 2002 Nov 20;94(22):1688-96). Arsenic is naturally present
Subscriptions: Free online,
in the earth’s crust and water, but higher levels come from industrial or call 888-922-4848
waste, and it may also get into the water supply by leaching from Information herein is not
pressure treated wood, in which arsenic is used as a preservative. medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
• A new study on diet and blood vessels shows that high levels of vitamin contents should not be used to
E in the diet protect against carotid plaque formation (Iannuzzi A, et al., provide medical advice on indi-
vidual problems. Consult a health
Dietary and circulating antioxidant vitamins in relation to carotid plaques in middle-aged women.
care professional for medical or
Am J Clin Nutr 2002 Sep;76(3):582-7). In this research, using carotid ultrasound, health advice.
the total amount of dietary vitamin E, plasma vitamin E levels, and Email: drjanson@drjanson.com
the ratio of vitamin E to cholesterol in the blood were all correlated Copyright, 2002:
with less atherosclerotic plaque. Michael Janson, M.D.

Holiday Stuffed Pumpkin


Start with a medium pumpkin, and cut a hole in the top large enough for your hand, and at an angle
(to put back on later). Remove the seeds (clean, dry, and toast these for a snack). Scoop out one third
of the flesh (but maintain the walls) . Boil two cups of barley, millet, or brown rice. Stir fry onions,
garlic, and minced carrot and celery in olive oil with some thyme, marjoram, a pinch of cayenne to
taste, and a touch of soy sauce. Add the grain and the pumpkin with some minced parsley, chopped
walnuts (add raisins and cranberries if you like), stir fry this mixture briefly, and put it all back in
the pumpkin with the lid. Bake this at 375 until tender. Another option: cut squash or smaller
pumpkins in half, follow the same recipe, put the mix in each half, and cover with foil to bake.
********************************
•I see patients at WholeHealth in Arlington, Dr. Janson's Healthy Living™ BULK RATE
Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment.
VITALITY Now
PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 1
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Januar
January

y, 2003

Dear Friends,
When I was in my late teens and twenties, I read beautiful,
enlightening, and personally liberating novels, literature, and
philosophy. Oscar Wilde, Dostoevsky, Nietzsche, Balzac,
Steinbeck, Rilke, Shelley, Aldous Huxley, and others influenced
my life and thought, and in some ways liberated my mind.
I was frequently told by more “experienced” elders that while
Michael Janson, M.D.
these might be enjoyable, they are not “real” life, but I think that
Editor, Healthy Living the situations, characters, thoughts, and experiences that these
artists created were as real in their painting of life as any actual
In This Issue everyday experience, and far more educational. In short, I found
Personal Growth ............................. 1 them spiritually uplifting, and philosophically enlightening, and
Managing Colds and Flu ................ 2 I can still feel the deep influence they had on my life and thought.
Diet/Supplements for Viruses ........ 2 Now, whenever I sit down to write, I find the latest news and begin
Herbs Against Colds and Flu ......... 2 reporting the latest from the USDA, the AMA, FDA, NCI, AHA,
Ask Dr. J: Gout ................................. 3 and other acronyms that make me feel far removed from any
References ........................................ 3
spiritual and personal growth. But personal growth and develop-
ment are as essential to long term health and fulfillment as any
In The Health News ........................ 4
specific physical health practices.
Diet and Disease .............................. 4
Maintaining aesthetic and cultural activities, and adding new
Mushroom Barley Soup .................. 4
interests and challenges to the mind and spirit are valuable ways
to ensure not simply longer life, but later years that are richly
rewarding and filled with new learning. Some animal evidence suggests that exercise enhances brain
circulation, but learning enhances neuronal health. Other studies show that participation in cultural
events (art exhibits, museums, concerts, theater, and reading), may enhance longevity, but more
importantly, they have a positive influence on a person’s perception of their health.
However, I don’t need scientific studies to confirm this for me, as I see it all the time: those who
participate actively in cultural development are never bored, they have a vibrant sense of enjoyment
and vitality, and they are wonderful friends with interesting stories and delightful senses of humor.
While passive participation is valuable, it is more important to learn new skills and crafts. My own
interests are in playing early music (recorder for 30 years, and recently violin), doing pottery and
photography, writing, and graphic design (with others waiting in the wings).
Varied interests, arts and crafts lead to personal and spiritual growth, and help you to maintain
friendships. A supportive circle of friends is a wonderful asset in later years. Both the interests and the
friends help you maintain your senses of beauty, humor, wonder, joy, and adventure that I wrote about
last January. While it is important to take care of yourself with physical and health practices, such as
diet, exercise, relaxation, and dietary supplements, it is at least as valuable, and makes life all the
more rewarding if you fulfill your potential by taking care of your personal growth needs.
1
Managing Colds and Flu bar, can reduce white blood cell function by 25
percent, and higher amounts are worse. Marga-
As a result of varied and cold weather, closed
rine and other hydrogenated oils inhibit normal
rooms, poor ventilation, dry heat, and increasing
regulatory substances called prostaglandins, and
exposure to many people with viruses in the
alter normal immune function.
winter, it is almost certain that you will be at risk
for colds or flu. Colds cause significant discomfort A whole foods diet with lots of fruits and veg-
and loss of productivity. However, it is not inevi- etables will provide vitamin C, flavonoids, and
table that you will become ill, and if you do, many other nutrients, but it is still a good idea to take
natural treatments can relieve your symptoms supplements that help prevent colds and to re-
and shorten the duration of your infection. duce the symptoms and the duration of colds if
you do become ill. The medical cliché is that an
Rhinoviruses are the most common pathogens
untreated cold will last for a week, but with proper
that cause colds. These viruses are often trans-
treatment it will be gone in seven days, but this
mitted by hand contact with others, and they are
ignores all the research on dietary supplements
then introduced into the body through the eyes or
that can help you feel better faster.
nose. One of the most effective ways to prevent
colds is frequent hand washing, and using one of Thirty years ago, Linus Pauling wrote Vitamin
the new alcohol-based hand cleansers that con- C, The Common Cold, and The Flu, reviewing the
tain some skin softeners. (Flu viruses are mainly research showing that high doses of vitamin C
transmitted by airborne droplets from coughing could both prevent and treat colds. It is still true
and sneezing.) that vitamin C can help immune function and
reduce the frequency of colds, and it also lessens
Because viruses are also transferred by contact
the intensity and duration of the illness, but it is
with contaminated surfaces, such as doorknobs,
not a miracle that eliminates symptoms in a day.
light switches, toilet handles, faucets, or phones,
it is important to clean these surfaces, and to I often recommend up to 8 to 10 gms a day for
clean your hands after touching them. Cold vi- colds. Some research shows that during a viral
ruses in the throat attach to cells and replicate, infection, white blood cell vitamin C levels plum-
leading to symptoms within 10 to 16 hours. met, and supplements of 200 mg of vitamin C
have little effect on this. However, doses of 6000
Keep your home humidified to prevent drying of
mg can maintain high levels of vitamin C in the
the membranes lining the nose, sinuses, and
white blood cells, helping them fight the virus.
throat. One way to do this is by keeping a large pot
of water warming on the stove. Don’t turn it up so Herbs That Fight Colds
high that the walls become wet, as increased mold The herb echinacea is effective to reduce the
growth can increase colds, and don’t let it run dry duration and severity of colds. In a recent Ger-
and become a fire hazard. You do not need to keep man study of standardized extract, those sub-
it on while you are out, as it works fairly quickly jects in the placebo group had symptoms 50 per-
to humidify the house (assuming you have enough cent longer than those with echinacea treatment.
circulation of air to move it through all the rooms).
In a study of garlic extract, in 146 subjects over a
Regular aerobic exercise enhances immune func- 12 week period, the treatment group had only 24
tion and helps to prevent infectious illnesses. If colds compared to 65 colds in the placebo group.
you get a cold or flu, don’t overdo the physical Also, those who did get colds had an average of
activity, as you need extra rest to recover. Stress two days of symptoms rather than five. I recom-
reduction and adequate rest are also essential for mend 500 to 1000 mg of deodorized extract daily.
a strong immune system.
In a review of 496 records of school-aged children,
Diet and Supplements Can Help
zinc lozenges reduced the duration and severity
You can enhance your immune function by choos- of colds, as well as complications requiring antibi-
ing healthy foods. Refined sugar is one of the otic use. When taken daily for prevention, they
most likely foods to inhibit immunity. Eating as decreased the frequency of colds. The typical dose
little as five teaspoons, the amount in a candy of zinc lozenges is 15 mg several times a day.
2
Elderberry extract inhibits the replication of vi- Xanthine oxidase is the enzyme that makes uric
ruses, particularly the flu virus, reducing the acid from purines. Supplements can reduce en-
duration of this more serious viral infection. It zyme activity, reduce uric acid production, and
enhances immune function, increasing produc- help relieve the symptoms and prevent recur-
tion of cytokines–messenger molecules that trig- rences of gout. Other supplements are anti-in-
ger the response to infection. The typical daily flammatory.
dose is 1000 to 2000 mg of standardized extract. Vitamin C in high doses (4 to 8 gms per day) can
A number of other supplements enhance immu- increase uric acid excretion, but it is very impor-
nity, and may help support host resistance to tant to drink adequate water to prevent the uri-
viruses. Vitamin E reduces infections, especially nary uric acid from crystallizing. Quercetin, a
in the elderly. Beta 1,3 glucan is one of many bioflavonoid, inhibits xanthine oxidase in lab
mushroom extracts that maintain white blood tests. The typical daily dose is 800 to 1200 mg.
cell function. A study showed that in trauma Folic acid, in some studies but not all, inhibits
patients, pneumonia was reduced from 55 per- xanthine oxidase if taken in very high doses,
cent to 10 percent with B1,3 glucan supplements. ranging from 20 to 80 mg. No side effects have
The usual dose is 100 to 200 mg daily. been reported with these doses, but it is impor-
Others beneficial supplements include caro- tant to have adequate B 12 at the same time.
tenoids, astragalus, maitake musrhoom, L-argi- Curcumin (600 to 900 mg), omega-3 oil (fish oil–
nine, and L-glutamine.You can combine any of 3000 to 6000 mg, or flaxseed oil–1 to 3 Tbsp) are
these with your supplement routine and other anti-inflammatory, as is gamma-linolenic acid
health practices to reduce risks of colds and flu, or (GLA, 240 mg) from evening primrose or borage
their duration and severity if you do become ill. oils, and they can reduce symptoms of gout.
********************************
References:
Ask Dr
Dr.. J Aesthetics, Culture, and Personal Growth
Q. I am 53 years old and experiencing gout in my Bygren LO, et al., Attendance at cultural events, reading books or
periodicals, and making music or singing in a choir as deter-
ankles, and knees. Is there a supplement I can minants for survival... BMJ 1996 Dec 21-28;313(7072):1577-80.
take to mitigate this problem? Konlaan BB, et al., Attendance at cultural events and physical
exercise and health... Public Health 2000 Sep;114(5):316-9.
CN, Cummaquid, MA, via Email. Churchill JD, et al., Exercise, experience and the aging brain.
Neurobiol Aging 2002 Sep-Oct;23(5):941.
A. Gout is an arthritic disease that results from Managing Colds and Flu
deposits of uric acid crystals in joints. Uric acid Gwaltney JM, Clinical significance/pathogenesis of viral respiratory
can also deposit in the kidneys, and other tissues. infections. Am J Med 2002 Apr 22;112 Suppl 6A:13S-18S.
Bramley TJ, et al., Productivity losses related to the common cold.
It can cause severe pain, most commonly in the J Occup Environ Med 2002 Sep;44(9):822-9.
big toe, but also in other joints, and it can lead to Jaber R, Respiratory and allergic diseases: from upper respiratory
tract infections to asthma. Prim Care 2002 Jun;29(2):231-61.
uric acid kidney stones. Chin A Paw MJ, et al., Immunity in frail elderly...exercise and
Uric acid is the byproduct of purine metabolism enriched foods. Med Sci Sports Exerc 2000 Dec;32(12):2005-11.
McElroy BH, Miller SP, Effectiveness of zinc... lozenges... against
(part of the nucleic acids in DNA), and purine is the common cold...Am J Ther 2002 Nov-Dec;9(6):472-5.
high in a number of foods, including small fish Bauer R, New knowledge regarding... Echinacea purpurea
extracts. Wien Med Wochenschr 2002;152(15-16):407-11.
such as anchovies, meat, especially organ meats, Josling P, Preventing the common cold with a garlic supplement
shellfish, yeast extracts, and some beans. It helps ...Adv Ther 2001 Jul-Aug;18(4):189-93.
Schulten B, et al., Efficacy of Echinacea purpurea in patients with
to reduce consumption of these foods, as well as a common cold...Arzneimittelforschung 2001;51(7):563-8.
caffeine, alcohol, and sugar. Alcohol can reduce Zakay-Rones Z, et al., Inhibition of several strains of influenza
virus in vitro and reduction of symptoms by an elderberry extract
uric acid excretion and sugar raises blood levels. ...J Altern Complement Med 1995 Winter;1(4):361-9.
Eat foods low in purines: vegetables, fruits, whole de Felippe Junior J, et al., Infection prevention...with beta 1-3
polyglucose (glucan). Surg Gynecol Obstet 1993 Oct;177(4):383-8.
grains, and nuts, and drink plenty of water to Beale RJ, et al., Immunonutrition in the critically ill: ... review of
flush uric acid from the body. Some research and clinical outcome. Crit Care Med 1999 Dec;27(12):2799-805.
Gout
clinical experience suggests that eating a half
Stein HB, Ascorbic acid-induced uricosuria. A consequence of
pound of cherries or drinking the juice can relieve megavitamin therapy. Ann Intern Med 1976 Apr;84(4):385-8.
gout (they are also a tasty treat).
3
In the Health News
•St. John’s wort was shown clearly to help depression in a review published in July (Schulz V, Clinical
trials with hypericum extracts in patients with depression... Phytomedicine 2002 Jul;9(5):468-74). The report showed that
in 34 controlled, double-blind studies on over 3000 subjects, with mild to moderate depression,
St. John’s wort was as good as or even better than drugs. A new study confirms that it helps
anxiety and depression (Volz HP, et al., St John’s wort extract ... Psychopharmacology (Berl) 2002 Nov;164(3):294-300).
Patients had fewer anxiety-induced physical complaints, and both mild and severe depression
improved. Typical doses are 600 to 900 mg of standardized extract.
•Neurotoxic pesticide levels were extremely low in children fed organic Dr. Janson's Healthy Living™
foods, compared with dangerous levels (6 to 9 times higher) in children
on conventional foods, (Curl CL, et al., ehpnet1.niehs.nih.gov/docs/2003/5754/ Published by
abstract.pdf). Somehow, the USDA insists that organic foods are no safer
Vitality Now!®
PO Box 384
than conventional foods, but research disagrees. Greenville, NH 03048
Diet and Disease Subscriptions: Free online,
or call 888-922-4848
• A population study shows that diet does affect acne (Cordain L, et al., Acne
vulgaris: a disease of Western civilization. Arch Dermatol 2002 Dec;138(12):1584-90). These
Information herein is not
medical advice or direction. All
researchers studied hunter-gatherers and concluded that the refined material in this newsletter is pro-
carbohydrates in the industrialized diet might cause acne. In the two vided for information only. Its
groups they studied–in New Guinea and Paraguay, diets consisted of contents should not be used to
provide medical advice on indi-
primarily of fruit, fish, tubers, and coconut, or sweet manioc (a root vidual problems. Consult a health
vegetable), peanuts, corn, and rice, with occasional wild game, respec- care professional for medical or
tively. These diets mimic the high-fiber, plant-based diets that I health advice.
Email: drjanson@drjanson.com
recommend. They found virtually no acne in these groups, compared
Copyright, 2003:
to their genetic relatives in other Pacific islanders and South Ameri- Michael Janson, M.D.
can Indians with more processed foods in their diets.

Mushroom Barley Soup


Mushrooms help immunity, and putting them in soups is one delicious way to enjoy them. I use fresh
crimini mushrooms and fresh or dried shitake (and other varieties; the dried are less expensive).
Heat water or vegetable stock (I buy organic vegetable stock and dilute it with an equal amount of
water) in a large stock pot with the dried mushrooms to soak. Sauté onions, garlic, and celery, add
them to the stock with chopped parsley, fresh dill, thyme, and marjoram (plus cayenne pepper, sea
salt, or soy sauce to taste). Add organic barley, diced potatoes and carrots, and the fresh mushrooms,
Barley absorbs a lot of water, so if you don’t add enough it will become a stew instead of a soup. Lastly,
add lots of chopped spinach or Swiss chard. Serve with a fresh salad for a delicious meal.
********************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 2
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Febr uar
ebruar
uary

y, 2003

Dear Friends,
While I believe that modern pharmaceuticals have great value in
treating disease when they are administered properly, I am also
aware that properly administered medications are among the
leading causes of death in the United States (they are far more
damaging than illegal drugs, other than the societal harm cre-
ated by their illegality). However, they are often used far too
frequently when safer alternatives are available.
Michael Janson, M.D.
Editor, Healthy Living Large drug companies have an enormous influence on medical
education and research. By funding research in medical schools
In This Issue and hospitals, they often determine what studies are done and
Drugs: Safe and Effective? .............. 1 what gets published. They hire scientist spokespeople (so-called
Nutrition: Surgery and Healing .... 2 “thought leaders”) to tout their drugs at medical conferences, and
Supplements for Recovery ............. 2
they send reps to doctors’ offices to influence prescribing practices.
Vitamin A Safety .............................. 3 The drug companies advertise to both physicians (most of the
Ask Dr. J: Vitamin C Forms ............ 3 pages in many medical journals are in fact drug ads) and to the
References ........................................ 3
public, in all the major media. A recent analysis on National
Public Radio (NPR) was highly critical of the drug companies
In The Health News ........................ 4
because the “information” they provide is often not backed by the
Diet and Disease .............................. 4
weight of the scientific evidence. They may find some studies to
Cauliflower Millet Casserole .......... 4 support their claims, but they emphasize these even when other
studies contradict their conclusions.
The FDA approves both the availability of drugs and the uses for which they can be advertised. But
in some cases drugs can be valuable for other conditions, and doctors have the flexibility to prescribe
them for “off-label” uses. (Chelation therapy with EDTA for heart disease is an example of a valuable
off-label use of a drug approved for lead toxicity.) However, drug companies spend enormous amounts
of money to market their products to doctors for unapproved (and unproven) uses that are not always
beneficial, and in many cases may be more harmful than other treatments.
The NPR analysis criticized this practice, and quoted a former editor of the New England Journal of
Medicine, who felt that the companies were acting improperly when they offered PR in the guise of
education, and when they sent drug salesmen to doctors saying “I know “drug X” is not approved for
“condition Y” but a lot of your colleagues are finding that it is a great treatment.” (The analysis referred
to the unscientific and unsuccessful use of gabapentin (Neurontin), an epilepsy drug, to treat manic
depression.) These statements are not scientific, but in a busy physician’s office, they may be taken at
face value, while the drug rep is only trying to sell more product.
The smart patient asks the doctor in-depth questions, and makes sure that the safest, most effective
option is the first choice in treatment, even if it is another drug. My first choice, if possible, is almost
always natural therapy with diet, exercise, stress management, nutritional supplements, and herbs.
1
Nutrition for Surgery and Healing They administered 1000 IU of vitamin E and
1000 mg of intravenous vitamin C in half the
People who are admitted to hospitals are known
patients, and RDA levels in the other half. (They
to have relatively poor nutritional status, prob-
used conservative levels to avoid having to change
ably reflecting the poor diet of the population at
the study protocol safety measures.) In the supple-
large. They have poor muscle mass as well as
mented group, they saw a 20 percent decline in
vitamin and mineral deficiencies. Unfortunately,
combined pneumonia and acute respiratory dis-
their nutritional status tends to decline while in
tress syndrome. Even more impressive was a 57
the hospital, indicative of the low nutrient value
percent decline in multiple organ failure.
of typical hospital food.
The supplemented group also had faster recov-
A number of studies over the years have shown
ery, shorter stays in intensive care, and less time
that if you have any kind of trauma, including
on mechanical respiratory support. This infor-
surgery, or if you are hospitalized for non-surgi-
mation is not new, but it takes time for evidence
cal health problems, you can improve your chances
to accumulate to the degree that impresses phy-
of recovery and reduce your hospital stay by
sicians enough to change practice.
enhancing your nutrition. You should not only
take dietary supplements, but also consider hav- In 1992, and again in 1999, researchers reported
ing family or friends bring in healthier food for on supplements, including L-arginine and omega-
you during your hospital stay. 3 essential fatty acids, in surgical patients. The
subjects had fewer infections (70 percent lower),
In a study 15 years ago, doctors were unable to
improved immunity, hospital stays that were 2 to
recognize the nearly 50 percent of patients who
4 days shorter, and lower treatment costs. These
were malnourished on admission to a hospital. As
patients had non-emergency surgery, so they
a result, they made no effort to correct their
were able to start their supplements 5 to 10 days
nutritional status, which declined during their
before the operations.
hospital stay. After some basic training, those
same doctors were able to recognize every patient A new study sheds some light on another mecha-
who had malnutrition. Unfortunately, doctors nism for help from supplements. Antioxidants
today are still not well trained in nutrition. and L-arginine were added to human cells in a
culture dish. The cells were exposed to mechani-
Poor nutrition is one of the reasons that infec-
cal stress, but nutrient pretreatment protected
tions are rampant in hospitals. Often the patients
them from damaging inflammatory compounds.
don’t even receive enough food to maintain their
weight and muscle mass. I have recently been Antioxidants have other benefits. Coenzyme Q10
visiting in a hospital, and I can tell you that the protects the heart during surgery. Operations on
food they served looked exactly like the food I saw the heart lead to “reperfusion injury,” or the
when I was in training 35 years ago (although I damage from oxygen free radicals when blood
think it was reheated!). starts flowing back into oxygen-deprived tissues.
Pretreatment with coenzyme Q10 prevents this
Supplements Help Trauma Recovery
damage. The information was published in 1996
Studies have shown that immune function is in a heart surgery journal, but coQ10 is still not
compromised by poor nutrition, and a number of commonly administered by surgeons.
dietary supplements help, including vitamins, In an animal study, vitamin C was helpful in
minerals, essential fatty acids, and amino acids. preventing reperfusion injury. The antioxidant
A Seattle medical group did a randomized study glutathione is another beneficial substance, made
of trauma and emergency surgery patients. One in the body from the amino acids glycine,
group received extra vitamins C and E, while the glutamine and cysteine. These plus other vita-
other received only “nutritionally adequate” lev- mins, minerals, and amimo acids, reduce inflam-
els (so they were not technically deficient). mation, protect from free-radical damage, and
These researchers reviewed almost 600 patients are important for healing from trauma or sur-
who were at high risk of respiratory distress and gery. Good nutrition promotes healing, and will
pneumonia, as well as multiple organ failure. give you the best chance of recovery.
2
Vitamin A Safety Some people report that they have some diges-
tive upset when they take plain ascorbic acid,
Recent analyses have suggested that excessive
although this is not usually a problem. They may
levels of vitamin A in the blood may be associated
tolerate the buffered form of vitamin C better.
with an increased risk of osteoporosis and frac-
tures. The most recent population study in Swe- You can also find a product called Ester-C, a
den suggested that men in the highest fifth of buffered form of vitamin C that the manufac-
serum levels had about twice the risk of hip turer claims is better than plain vitamin C or
fracture compared to those in the middle range of other buffered forms. Ester-C combines calcium
vitamin A levels. ascorbate with dehydroascorbate and calcium
threonate, both metabolites of ascorbic acid.
This was widely reported in the press, but what
they did not mention was that those in the next to So far, I have seen no convincing evidence that
highest and middle ranges had a significantly Ester-C is any better than other forms, and some
lower risk than those with lower blood levels. The suggestive evidence that it may not be as good.
amounts in normal vitamin supplements appear Linus Pauling took buffered ascorbate. I take
to be quite safe, but if someone is also taking cod plain ascorbic acid. Although I take about 9 grams
liver oil, eating chicken or beef liver and dairy a day, I usually recommend about 3 to 4 grams for
products with added vitamin A, they may have most of my patients, or more for specific health
some risk, so I do recommend caution. problems, such as viral infections, cancer, heart
disease, healing of wounds, or surgery.
One problem with the latest study is that they
measured blood levels just once at the beginning Ascorbyl palmitate is a lipid ester of vitamin C
of the study 30 years ago. They assessed dietary used in pills, and also in skin creams as an anti-
intake with a questionnaire in only half of the oxidant and to help maintain skin collagen.
subjects, when they were 20 years into the study.
References:
While this study gives cause for some concern,
other studies are contradictory, so we have to be Drugs: Safe and Effective?
National Public Radio, All Things Considered, January 16, 2003.
careful before drawing firm conclusions. Macdonald KJ, Young LT, Newer antiepileptic drugs in bipolar
disorder.... CNS Drugs 2002;16(8):549-62.
Beta-carotene has not been associated with any
Nutrition: Surgery and Healing
bone density risk, even though a portion of it may Roubenoff R, et al., Malnutrition among hospitalized patients. A
be converted to vitamin A in the body. problem of physician awareness. Arch Intern Med 1987
Aug;147(8):1462-5.
******************************** Nathens AB, et al., Randomized...antioxidant supplementation in
critically ill surgical patients. Ann Surg 2002 Dec;236(6):814-22.
Ask Dr
Dr.. J Daly JM, et al., Enteral nutrition with supplemental arginine,
RNA, and omega-3 fatty acids... Surgery 1992 Jul;112(1):56-67.
Q. I heard that ascorbic acid is not the best form Gianotti L, et al., A...clinical trial on perioperative feeding with an
of vitamin C. Is there another kind that is better? arginine-, omega-3 fatty acid-, and RNA-enriched enteral diet....
JPEN J Parenter Enteral Nutr 1999 Nov-Dec;23(6):314-20.
BG, via the Internet Sullivan DH, et al., Protein-energy undernutrition among elderly
hospitalized patients... JAMA 1999 Jun 2;281(21):2013-9.
A. A few forms of vitamin C are currently avail- Coats KG, et al., Hospital-associated malnutrition: a reevaluation
12 years later. J Am Diet Assoc 1993 Jan;93(1):27-33.
able at health food stores and through mail order De Nigris F, et al., Beneficial effects of antioxidants and L-arginine
companies. Ascorbic acid is the most basic form of .... Proc Natl Acad Sci USA 2003 Jan 13; 10.1073/pnas.0237367100.
Crestanello JA, Elucidation of...mechanism underlying the
vitamin C, and it has been around for a long time. improvement in cardiac tolerance to ischemia by coenzyme Q10
pretreatment. J Thorac Cardiovasc Surg 1996 Feb;111(2):443-50.
Ascorbic acid is mildly acidic, and it is generally Demertzis S, et al., Ascorbic acid for amelioration of reperfusion
very well tolerated, although high doses of any injury...in sheep. Ann Thorac Surg 2000 Nov;70(5):1684-9.
form of vitamin C can lead to loose bowels or even Vitamin A Safety
diarrhea if you take enough at one time. Michaelsson K, et al., Serum retinol levels and the risk of fracture.
N Engl J Med 2003 Jan 23;348(4):287-94.
You can also find buffered ascorbate, in which the Ballew C, et al., High serum retinyl esters are not associated with
reduced bone mineral density... J Bone Miner Res 2001
acidity is eliminated by combining the ascorbic Dec;16(12):2306-12.
acid with minerals, making a “salt.” This combi- Vitamin C
nation may be with sodium, potassium, calcium, Wang S, et al., Pharmacokinetics in dogs...of two different forms
of ascorbic acid. Res Vet Sci 2001 Aug;71(1):27-32.
magnesium, or a combination of these minerals.
3
In the Health News
•Regular exercise has a new benefit for cardiovascular disease: it appears to stimulate the
production of anti-inflammatory substances by increasing blood flow and stress on the vessel
lining. Recurrent inflammation, leading to elevation of markers such as C-reactive protein
(CRP) in the blood, appears to be one of the strongest risk factors for heart disease. Reducing
inflammation through the local effect of exercise may be one of the best defenses. (Ji JY, et al., Shear
Stress [...and]Endothelial Glucocorticoid Receptor and Expression... Circulation Research 2003, 10.1161/01.RES.0000057753.57106.0B.)

•Costly modern drugs for hypertension are not only more expensive than the older thiazide-type
diuretics, but also no better for treatment, and far more risky. The
Dr. Janson's Healthy Living™
study (ALLHAT…Research Group, Major outcomes in high-risk hypertensive patients....
JAMA 2002 Dec 18;288(23):2981-97. ) compared a thiazide with an ACE inhibitor Published by
(lisinopril) and a calcium channel blocker (amlodipine, or Norvasc). Vitality Now!®
The diuretic controlled blood pressure and mortality as well, but had PO Box 384
Greenville, NH 03048
fewer side effects. The amlodipine had a 40 percent higher rate of
Subscriptions: Free online,
heart failure in five years. Still better: try coenzyme Q10, essential or call 888-922-4848
fatty acids, magnesium, garlic, and vitamins C and E as first treat- Information herein is not
ments; they all have side benefits, rather than toxic side effects. medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
• Yet another study reports on the value of whole grains (Liu S, Intake of contents should not be used to
provide medical advice on indi-
refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and
vidual problems. Consult a health
Complex carbohy-
coronary heart disease. J Am Coll Nutr 2002 Aug;21(4):298-306.) care professional for medical or
drates and fiber reduce the risk of diabetes, obesity, and heart disease. health advice.
They lead to more favorable blood lipids and less insulin resistance, Email: drjanson@drjanson.com
a precursor to both diabetes and heart disease. Refined carbohydrates Copyright, 2003:
(sugar and white flour, for examples) increase those risks. Michael Janson, M.D.

Cauliflower Millet Casserole


Here is one way to add a tasty whole grain to your diet. Bring1½ cups of millet in 3 cups of water (or
diluted organic vegetable broth) to a boil, then simmer until the liquid is gone. Cut a cauliflower into
2-inch pieces. Chop 1-2 onions plus fresh garlic and stir-fry them in olive oil with cumin, thyme, dill,
and cayenne to taste. Add cubes of tofu (½ pound) and let it sizzle, then add the cauliflower, cooking
until it is almost soft, and add a pound of chopped mushrooms. Next, fold in a bunch of chopped
spinach, 2-3 Tbsp of chopped parsley, and the juice of one lemon, cook briefly, then mix in the millet.
Place it all in a casserole, with or without a sprinkle of organic parmesan cheese, and add some slices
of tomato. Place this in the oven at 350° for about 30 minutes, or until the top is brown.
********************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 3
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com March, 2003

Dear Friends,
A recent Wall Street Journal article said some doctors were
increasingly reluctant to recommend many drugs, both prescrip-
tion and over the counter, based on their lack of benefit, potential
risks, and fear of antibiotic resistance. They appear to be doing
this in spite of patients’ desire to receive treatments that they
have heard about on TV or read about in other media. The doctors
have good reason to resist patient pressure to prescribe drugs for
Michael Janson, M.D. their everyday illnesses, and especially childhood ailments.
Editor, Healthy Living
The article noted that doctors are offering other options for cough
In This Issue and congestion, headaches, constipation, and infections. Although
Doctors “Just Say No”? ................... 1 interest in alternative medicine is increasing, the report on con-
Expensive Urine?? ........................... 2 ventional doctors shying away from drugs was a pleasant sur-
Supplements in Urine ..................... 2
prise. I was not so encouraged when I saw the chart of “alterna-
tives” to pain pills, decongestants, cough medicines, and others.
Ask Dr. J: Silymarin ......................... 3
Ask Dr. J: Surgery Supplements .... 3 They included “steam showers and fluids” for congestion, “hot tea
References ........................................ 3
with lemon and honey” for coughs, “cut back on caffeine and
chocolate” for headaches, “increase fiber and fluids” for constipa-
In The Health News ........................ 4
tion, and “wait and see...” for infections. While these are not bad
Diet and Disease .............................. 4
recommendations, they are either inadequate (except for the fiber
Curried Potatoes (with eggs) .......... 4 and fluids), or they ignore all of the natural remedies that are
available. (Although most infections are viral, “wait and see” is
insufficient for patient satisfaction, and ignores all the natural treatments that help infections.)
Here are some examples of natural remedies: N-acetyl L-cysteine (NAC) is useful for congestion. It
helps loosen secretions and enhances the ability to clear mucus from the lungs, ears, and sinuses.
Vitamin C is valuable for immune support, and as an anti-inflammatory, and you can also add
echinacea, vitamin E, beta 1,3 glucan, and elderberry extract, shown to fight viruses, including flu.
I have reported on zinc lozenges to help manage viral sore throats and shorten infections.
For headaches, elimination of caffeine and chocolate are sound recommendations, but in addition,
other food allergies or alcohol might be precipitants of migraines, and dietary sugar may be one of the
culprits. Supplements of riboflavin or standardized feverfew can prevent migraines. Ginkgo biloba
may help, as can 5-hydroxy tryptophan (5-HTP), as well as stress management and biofeedback.
It is good that highly-promoted and expensive drugs are getting a reappraisal, as well as older,
inexpensive drugs such as aspirin. The new ones are frequently ineffective, and no better than older,
less expensive drugs for the same conditions. With effective natural remedies available, the drugs are
often unnecessary. I am hoping that these doctors who are realizing the shortcomings of their current
treatments will investigate further into alternatives, and take some of the courses in this field, such
as those offered by the American College for Advancement in Medicine (ACAM).
1
Expensive Urine?? recognizes that you have met the minimum for
the day, and after that if some is lost in the urine
“Taking dietary supplements is useless and costly,
it is not so critical. Pauling concluded that about
and it only creates expensive urine.” It is incred-
200 mg is the minimum that your body wants, not
ibly frequent that I hear this criticism of taking
the most it can use.
vitamins and other dietary supplements. It is a
meaningless comment from a scientific perspec- Specific Supplements in Urine
tive for a number of reasons. Aside from the theoretical analysis, numerous
The assumption behind this statement is that if studies show that vitamin C supplements are
you take supplements of nutrients that are only beneficial for prevention and treatment of ill-
needed in extremely small quantities, they will ness, even in doses higher than 200 mg. For
be mostly excreted, and therefore not of value in example, 2000 mg of vitamin C can prevent exer-
promoting health and preventing or treating cise induced asthma in young adults (20 patients
disease. This is not simply naive; it reveals a were studied, and 9 of them had significantly
profound ignorance of the medical literature on reduced symptoms). Vitamin C is the major anti-
the value of supplements, or a biased agenda on oxidant substance in the lining of the lungs.
the part of supplement antagonists. Similar doses of vitamin C have been shown to
It is true that a percentage of some high-dose reduce the frequency of colds and reduce symp-
supplements is excreted in the urine. It is also toms in those who do become ill. With doses of
true that not all of the vitamins that you take get 1000 mg, the subjects in the active group also
absorbed into the bloodstream. This does not at recovered faster than those on placebo.
all mean that they are not useful. It is not so In another trial in 1977, 500 mg of vitamin C
important whether you excrete some of the vari- weekly and 1500 mg at the start of a cold reduced
ous nutrients; what is important is what they do the severity and days lost to illness, but not the
on their way through the body (or on their way frequency of colds. The authors noted that higher
through the digestive tract if they do not get doses were unnecessary to achieve the reduction
completely absorbed). in symptoms, but they did not consider that higher
One way to look at this is by comparison with doses might also have reduced cold frequency
water. Of course you excrete all of the water that and helped to further alleviate symptoms.
you consume (otherwise you would blow up like a Vitamin B2 (riboflavin) is another example of a
water balloon). You excrete some through the high dose vitamin having benefit, despite uri-
urine, some through the intestines, some through nary excretion. In a randomized, double-blind
sweat, and some as moisture vapor in the breath. study of 55 migraine sufferers, a daily dose of 400
But the fact that you excrete it does not mean mg of riboflavin significantly reduced the inci-
that you do not need to drink the water! dence of headaches. It is clear that this dose leads
Nutrients have benefits through their effects on to some B2 excretion (turning the urine a bright
cellular metabolism, through antioxidant activ- yellow), but it still has therapeutic value.
ity, and through detoxification of harmful chemi- Even nutrients that are excreted have value on
cals and metabolites. They may pass through their way throught the kidneys, bladder and
cells, but they help those cells on the way. urethra. Magnesium and vitamin B6 help to
Vitamin C is a good example. If you take above reduce the formation of kidney stones. Vitamin C
about 200 mg per day, you will probably excrete helps prevent inflammation, infection, and can-
some in the urine. This does not mean that your cer. In one study, high doses of vitamns A, C, E,
maximum need is 200 mg. Linus Pauling had the and B6 cut the recurrence rate of bladder cancer
following interpretation: in half. Those on the supplements had double the
Your body expends energy to conserve vitamin C average survival time.
in the kidneys, a waste of energy if you don’t need Have no concern about biased and unscientific
that much (wasted energy leads to evolutionary comments when deciding on what nutrients to
failure of a species). Above 200 mg, your body take. “Expensive urine” is good !
2
Ask Dr
Dr.. J (4-8 gms of each) to promote repair and wound
healing, continuing after the operation for sev-
Q. Can I take silymarin for my liver continu-
eral weeks, or more if the surgery is extensive.
ously, or do I need to take breaks as with some
other herbs? EJN, England, via Email Increase coenzyme Q10 for its antioxidant value
A. Silymarin is an extract of milk thistle, and it is and immune support. Usually 200 mg is enough,
valuable as protection for the liver under the but it depends on the surgery. Curcumin (600-
stress of alcohol damage, hepatitis, and toxic 1200 mg) and silymarin (500 mg) are antioxi-
chemical exposure. It comprises several potent dants and anti-inflammatory (and silymarin
antioxidant flavonoids, and supplements help to helps the liver detoxify the anesthetic.) Brome-
regenerate damaged liver cells. (It appears that lain (pineapple enzyme) hastens tissue repair
much of the damage to the liver in disease states (10,000 -20,000 MCU) before and after surgery.
is due to oxidative stress.) Make sure your multi has zinc (30-50 mg), sele-
Silymarin also helps immune function by pro- nium (200 mcg), manganese (10-20 mg), and
tecting the white blood cells (lymphocytes) from other trace elements as antioxidant cofactors,
toxins, and increasing their production. Cirrho- and for immunity and tissue repair.
sis patients may have altered immune function, Before and after serious surgery, such as on the
and this immune enhancement may be one of its heart: increase coQ10 to 400-800 mg, add L-
mechanisms of action. Silymarin also appears to carnitine (3-6 gms), N-acetyl cysteine (1-2 gms),
help as a topical antioxidant to protect against lipoic acid (300-600 mg), and proanthocyanidins
UV and oxidative damage (along with other topi- (100-200 mg), all to protect the heart and brain,
cal antioxidants, vitamins C and E, selenium, and D-ribose (10-30 gms), a small sugar molecule
zinc, and others). that is important for heart muscle energy.
I have seen no evidence that silymarin causes
References:
any side effects or loses value with regular use,
Doctors Using Alternatives to Drugs
even if taken consistently for the long term. In Reichenberger F, Tamm M, N-acetylcystein in the therapy of
fact, it is likely that for someone with hepatitis, chronic bronchitis. Pneumologie 2002 Dec;56(12):793-7.
cirrhosis, or toxic exposures, it might be a good Titus F, et al., 5-Hydroxytryptophan...in the prophylaxis of
migraine. Randomized clinical trial. Eur Neurol 1986;25(5):327-9.
idea to take silymarin indefinitely. The usual Expensive Urine?
dose of standardized milk thistle (80 percent Cohen HA, et al., Blocking effect of vitamin C in exercise-induced
silymarin extract) is 500 to 1000 mg. asthma. Arch Pediatr Adolesc Med 1997 Apr;151(4):367-70.
Mohsenin V, et al., Effect of ascorbic acid...in asthmatic subjects.
Ask Dr
Dr.. J Am Rev Respir Dis 1983 Feb;127(2):143-7.
Anah CO, et al., High dose ascorbic acid in Nigerian asthmatics.
Q. How should I alter my supplements for my Trop Geogr Med 1980 Jun;32(2):132-7.
upcoming surgery? JM, Lexington, MA, via Email Van Straten M, Josling P, Preventing the common cold with a
vitamin C supplement: ... Adv Ther 2002 May-Jun;19(3):151-9.
A. I wrote about nutrients for healing from trauma Anderson TW, et al., Winter illness and vitamin C: the effect of
relatively low doses. Can Med Assoc J 1975 Apr 5;112(7):823-6.
and surgery last month, but several readers asked Schoenen J, et al., Effectiveness of high-dose riboflavin in
me to translate that into practical guidelines migraine prophylaxis... Neurology 1998 Feb;50(2):466-70.
Lamm DL, et al., Megadose vitamins in bladder cancer. J Urol 1994
before and after surgery. (Herbs also help.) Jan;151(1):21-6.
Curhan GC, Intake of vitamins B6 and C and the risk of kidney
For about 7 to 10 days before surgery, I suggest stones in women. J Am Soc Nephrol 1999 Apr;10(4):840-5.
eliminating supplements of ginkgo biloba, garlic, Johansson G, et al., Effects of magnesium hydroxide in renal stone
and more than 400 IU of vitamin E because of disease. J Am Coll Nutr 1982;1(2):179-85.
Ask Dr. J
antiplatelet effects, delaying blood clotting. After Feher J,et al., Oxidative stress in the liver and biliary tract diseases.
surgery, add back the extra vitamin E. Scand J Gastroenterol Suppl 1998;228:38-46.
Lang I, et al., Hepatoprotective and immunomodulatory effects of
For promotion of the healing process, it depends antioxidant therapy. Acta Med Hung 1988;45(3-4):287-95.
somewhat on the specific operation and organs Pinnell SR, Cutaneous photodamage, oxidative stress, and topical
antioxidant protection. J Am Acad Dermatol 2003 Jan;48(1):1-19.
involved, but in general, for the week before the Pauly DF, Pepine CJ, D-Ribose as a supplement for cardiac energy
procedure, I recommend increasing vitamin C metabolism. J Cardiovasc Pharmacol Ther 2000 Oct;5(4):249-58.
intake to 8-10 gms daily, plus 2-3 gms of mixed Williams JZ, et al., Effect of a specialized amino acid mixture...
Ann Surg 2002 Sep;236(3):369-74; discussion 374-5.
bioflavonoids. Take L-arginine and L-glutamine
3
In the Health News
•A new study shows that menopausal women who smoke cigarettes or are obese (body mass index
(BMI) over 30) are much more likely to have moderate or severe hot flashes than women who
have a normal BMI (under 25) and are non-smokers (Whiteman MK, et al., Smoking, body mass, and hot flashes
in midlife women. Obstet Gynecol 2003 Feb;101(2):264-72.) Women who never smoked had about half the risk of
hot flashes compared to women who were current smokers. The statistics were similar for obesity.
High BMI doubled the risk of hot flashes. Supplements can help relieve hot flashes, and some
women need natural hormones, but losing weight and stopping smok-
ing are risk free and inexpensive, and may make a big difference. Dr. Janson's Healthy Living™
Diet and Disease
Published by
• Sadly, only 16 percent of Americans eat the recommended five to nine Vitality Now!®
servings of fruits and vegetables per day. A survey done in Minnesota PO Box 384
(DeBoer SW, et al., Dietary intake of fruits, vegetables, and fat in Olmsted County, Minnesota. Greenville, NH 03048
Mayo Clin Proc 2003 Feb;78(2):161-6.) showed that the vast majority eat too Subscriptions: Free online,
or call 888-922-4848
much fat and far too few healthy fruits and vegetables. Education,
especially through setting a good example, is one way the medical Information herein is not
medical advice or direction. All
community can help improve public health. material in this newsletter is pro-
•The above statistic is particularly important in light of a recent review vided for information only. Its
contents should not be used to
of the value of phytochemicals from vegetables, fruits, whole grains, provide medical advice on indi-
beans, nuts, and seeds, and both flax and olive oils. (Kris-Etherton PM, et al., vidual problems. Consult a health
Bioactive compounds in foods: their role in the prevention of cardiovascular disease and cancer. care professional for medical or
Am J Med 2002 Dec 30;113 Suppl 9B:71-88.)
These beneficial compounds provide health advice.

important protection against heart disease and cancer, and they Email: drjanson@drjanson.com
Copyright, 2003:
reduce excessive blood clotting and inflammation, preventing other Michael Janson, M.D.
diseases as well.

Curried Potatoes (with eggs)


Potatoes
I love curry dishes for their flavor as well as health value. This is a simple and quick meal or snack.
Boil, bake (or, optionally, microwave) potatoes for as many servings as you want. Slice them open
in a crisscross pattern and drizzle some flaxseed or olive oil into the crevices. Sprinkle in curry
powder and thyme to taste (I use a lot, and I also add extra cayenne). You can then spread chopped
cilantro over the top, and other herbs if you like (fresh dill is also excellent). You can serve this with
some sliced tomatoes and cucumbers. I also poach some organic eggs (not just free range, as these
may only see the outdoor light for 10 minutes per day!), lay them on top of the potatoes, and slice
them to mix with all the other flavors.
********************************
Dr. Janson's Healthy Living™
•I see patients at WholeHealth in Arlington, BULK RATE
VITALITY Now Now!!® US POSTAGE PAID
MA. Call 781-641-1901 for an appointment. PO Box 384 BOSTON, MA
I also do phone and Email consults. Greenville, NH 03048 PERMITNO.

•Please visit my website: www.drjanson.com


Email me at info@drjanson.com
•Look for Dr. Janson’s New Vitamin Revolu-
tion, and my other books at bookstores,
health food stores, or from QCI Nutritionals
at 888-922-4848. You can visit their website
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 4
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

April, 2003

Dear Friends,
I have often been in the position of discussing the needs of the
patient, and how sometimes doctors are unaware of the fears,
questions, and general uneasiness engendered by the complex
and intimidating nature of medical treatment. However, no
amount of reading, discussions with patients, dealing with their
psychology, or awareness of sensitivities can prepare a doctor as
much as actually being a patient. In fact, even being a patient is
Michael Janson, M.D. not sufficient preparation for another hospitalization.
Editor, Healthy Living
In This Issue I have had a defective aortic heart valve since I was a child, and
I have known for 40 years that someday I would have to have it
The Doctor As Patient .................... 1 replaced. My parents were told by the surgeon when I was 18 that
Further Observations ..................... 2 he wanted to replace the valve then, otherwise, he predicted, I
Research News ................................ 2 would have symptoms of heart failure after 10 to 20 years. They
also said that I should give up exercise. I did not take their advice.
Years later, after I had run several marathons, I visited George Sheehan, a cardiologist who had
written books on running. After lunch he listened to my heart. He told me that I did have the leaky
valve, but he said there was no science behind the recommendation that I not exercise. (Of course,
I always had in the back of my mind that I might be taking a risk by exercising.)
It has now been 40 years, rather than the predicted 20, and I have done well, but because of the
increasing strain on the heart, on March 11th, I had valve replacement surgery to protect my heart
muscle from damage. I feel great, but through all the weeks of anticipation I went through the entire
range of thoughts, feelings, and fears that any patients would (am I going to wake up?; should I say
goodbye before the operation?; will I feel better?; will I be changed mentally?; how will I tolerate the
pain and discomfort?). The experience is what all patients go through, and all doctors should try to
understand, although they can’t be in those shoes until they are.
However, I was also excited during those few preceding weeks about being able to be physical again
without limitation, to run, swim, and bicycle with no fear of harming my heart and no symptoms. I
love physical activity, and soon I’ll be able to go back to all of those activities. Right now I am
beginning my walking program, increasing every day, and I can tell I have not been using those
muscles–amazing how quickly they lose tone and mass!
Naturally, I took all of the supplements for surgery that I wrote about in my March newsletter to
protect my heart and brain during and after surgery, to promote the healing process, and to maintain
my immunity. In addition, I took liver support (silymarin and calcium D-glucarate) to help detoxify
the anesthetic. I also did not eat hospital food, but had healthy whole foods brought in for me, and
I was fortunate enough to have the nutritionists at the Brigham closely accommodating my own
dietary needs. (All hospital food should be so nutritious.) I look forward to my full schedule of
activities, aesthetic, professional, and recreational, and I’ll have a new understanding of patients.
I 1
Further Observations was before I had my own open heart surgery. I
am shocked because repeat CABG is almost
I was in the hospital just over a week. The care totally preventable through lifestyle change.
in the cardiac surgical ICU was superb. I had
constant attention to my medical and personal A patient in the next room to me had just had a
needs and my monitors, and careful adjustments bypass at 45 years old, and he was a smoker, with
to medications by highly-skilled cardiac surgical some emphysema. I overheard the nurse giving
nurses and surgical fellows . I did have to leave him discharge instructions, including informa-
that unit for two days before discharge, and those tion on a stop-smoking program. I would have
days left something to be desired. thought that the surgery itself would be all the
“stop-smoking” program he would need.
Hospital staff does not realize how difficult it is
to sleep (and how important it is to healing), and The same holds true for diet and exercise. It is
they pay little attention to the noise level, night quite clear in the medical literature that whole,
and day, at the nurses’ station. I finally asked natural foods, rich in vegetables, fruits, whole
them to shut the door to eliminate the chatter, grains, beans, seeds, nuts, and fish can prevent
and that simple step made a dramatic difference and reverse hardening of the arteries. (Refer-
in my comfort levels. Hospitals would be well ences are in most of my previous newsletters.)
advised to provide ear plugs and eye masks to With even the possibility that you could avert
enhance the possibility of getting adequate rest. the need for another operation, why not give
(If they are not provided, bring your own.) yourself the best shot at a healthy future, free of
surgery and other medical interventions. My
********************
preliminary angiogram showed that my arteries
It is not easy to have an operation on the heart, were large and free of plaque, surely related to
even though the technology is far superior to my exercise, healthy diet, and supplements.
what it was 40 years ago when they first wanted
Brief Research News
to do mine. In coming out of anesthesia, they
have to make sure your breathing is strong I do have some research news for you. I have
enough to take out the breathing tube. By the previously reported on the value of curcumin as
time you are that awake, you have recovered an antioxidant and anti-inflammatory. BBC
your gag reflex, and it is common to gag on the News now reports on a U.S. study of curcumin
tubes before they are removed (I did, several supplements in animals to prevent radiation
times). This is quite painful on the evening of the burns. When radiation treatment for cancer is
operation, in spite of ample medication. administered, it is common to see a side effect of
skin burning and blistering. In animals given
After the tubes are removed, it is an incredible curcumin, from the curry ingredient, turmeric,
relief (for the patient and for loved ones watching the injury was much less than in the controls.
the process). At that time, you realize how dry (BBC News, Health, October 8, 2002.)
your mouth and mucous membranes are, in spite
of ample fluids being given intravenously. It is a ********************
great relief to be allowed to suck on ice chips, I have been looking at the schedule for an upcom-
enough fluid to wet your mouth without being ing conference on nutrition and cancer. One topic
likely to choke. The problem, however, is that ice covered in great depth is the value of folate in
chips are more likely than water to provoke cancer protection. Folate is found in green leafy
vomiting. Having survived the discomfort of the vegetables (the name folate comes from “foli-
gagging, I was unpleasantly surprised by the age”). It has been known for a long time that
pain and wrenching of two episodes of vomiting. folate is important for cancer protection (lung,
Because I recommend chelation therapy for arte- colon, breast, liver, and others), and there are no
rial disease, I have seen many patients who have risks from taking extra folate supplements.
had coronary artery bypass grafts (CABG). A ********************
number of them have had it more than once, I look forward to bringing you a full newsletter
which is now a much greater shock to me than it once again next month.
2
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 5
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com May

May,, 2003

Dear Friends,
Many thanks for all of the supportive cards and Emails that you
sent after my successful aortic valve surgery in March. I am
happy to report that I have more energy every day, my chest pain
and discomfort are almost gone, and my physical stamina is
coming back rapidly.
I feel great, am walking longer distances, and will soon get back
Michael Janson, M.D.
to more vigorous exercise, such as bicycling, rollerblading, and
Editor, Healthy Living running, and I am gradually regaining the weight that I lost
while in the hospital. In a few weeks, I’ll be presenting my usual
In This Issue lectures (about six hours in two days) at the meeting of the
Living Without Fear ....................... 1 American College for Advancement in Medicine.
Reasonable Infection Protection .. 2 Living Without FFear
Without ear
Personal Hygiene ........................... 2
I have addressed this issue before, but with current world
Enhance Your Immunity ............... 2
conditions, it is worth considering again. Although in some ways
Ask Dr. J: Rapid Heart Rate .......... 3 we live in a dangerous world, for most people the external
References ........................................ 3 dangers are remote. Yes, we have wars, terrorism, infectious
In The Health News ....................... 4 diseases such as SARS, potential nuclear holocaust, and chemi-
Diet and Disease ............................. 4 cal and biological weapons, but have our risks increased much?
When I was growing up, the fear instilled in us was of a takeover
Polenta Spinach Lasagna .............. 4
by the Russians, and nuclear war. I remember the recurrent
warnings about air raids, drills, signs indicating fallout protection areas in buildings, and the
obsession with building personal protection chambers underground in case of nuclear war.
With the fall of the Berlin wall and the USSR, those fears were apparently eliminated or greatly
reduced, but in some ways governments thrive on perpetuating fear among the governed. In a timely
fashion, new fears have emerged to take the place of those that have diminished. I have made a
personal decision not to live in the shadow of these fears, without being foolhardy in my activities
or life decisions. I do not want to live my life as a captive to possible but remote threats. This is not
because the threats are not real, but because they are mostly out of my control, and much less likely
to affect me than those threats from which I can protect myself through my own decisions.
It is reasonable to take certain precautions, which I will discuss in the next pages, but I am still
traveling to conferences and for vacation. I still get together with friends and meet new people, and
I will continue to explore new places and learn new skills. I will also protect my physiology and
support my immune system through diet, exercise, stress management, and dietary supplements,
and a positive attitude, emphasizing activities and relationships that contribute to personal growth.
You can take good care of yourself, and not give in to the fears on which newspapers thrive. These
are positive steps that will help protect you from disasters while enhancing your life.
1
Reasonable Infection Protection study, instruction of elementary school children
in the use of the hand sanitizers reduced the rate
I have to admit that I am not traveling to Hong
of absenteeism due to infectious illness by 50
Kong in the near future. Because of the appear-
percent. Other studies show the importance of
ance of SARS, I honestly don’t know what I
handwashing in preventing disease transmis-
would have done if I had had a scheduled confer-
sion in food service industries. This is a practical
ence in Southeast Asia, but I think I probably and effective means of preventing infections.
would have postponed it (particularly in light of Carry a small bottle of instant hand cleaner with
my recent surgery!). you and use it regularly. After touching surfaces,
As of April 26th, the cumulative cases worldwide such as doorknobs and telephones, be careful not
since reporting began in November is about to touch your mouth or eyes before cleaning.
4800. Of these, 4500 have been in China, Hong Food-borne illnesses are other risks worth con-
Kong, Singapore, and Viet Nam. Although there sidering when you buy your food and prepare it
may be more cases in China that have not been at home, although with proper care, illness is
reported, the risk of SARS in China and sur- unlikely. Having said that, in the U.S. over 5000
rounding countries is still quite low (lower than people die each year from the millions of cases of
deaths from food poisoning in the United States infections. Salmonella and E. coli are the com-
alone). The reasons that SARS instills such fear mon food pathogens, mainly on meats, dairy
are that it is new, apparently untreatable, and products, poultry, and fish. These grow rapidly
unclear as to how it is transmitted. at room temperature, or worse, in a hot car.
The number of reported cases in Japan is only Be sure to keep your foods refrigerated and take
two, although Japan is surrounded by and does them home quickly from the grocery. I some-
business with all of the countries with higher times carry a cooler in the car for shopping (I use
incidences of the disease. Personal hygiene is insulated “Cool-Tote” bags). If you eat meats,
particularly important to the Japanese, and it is which I do not recommend, make sure to prepare
one of the best ways to protect yourself from all them separately from other foods, and do not put
infectious diseases. Handwashing and plumbing cooked foods back on cutting boards used for raw-
in modern society have probably been more criti- food preparation without a good washing.
cal to the control of infectious epidemics than
It is good that airlines are disinfecting planes
medical treatment and immunizations.
that have been to SARS-affected countries, but I
Personal Hygiene would not travel unnecessarily to those areas.
The recent development of alcohol-based, in- However, it is still only a remote possibility that
stant hand sanitizers with skin softening ingre- you will even contact someone who has SARS, let
dients has been a great help in hospitals and for alone be affected by it. Nevertheless, even with
individuals in reducing the transmission of bac- a low risk, I would do everything to enhance
teria and viruses. In one study at an extended immune function with good health practices.
care facility, infections were reduced by 30 per- Enhance Your Immunity
cent when hand sanitizers were introduced in
Both aerobic exercise and relaxation practices
two units, compared to the other units. enhance immune function. Adequate sleep also
In another study in an acute-care hospital they helps, but if you are traveling, sleep is often
taught the patients to use hand cleaners and also disrupted. Melatonin (3 mg) at bedtime reduces
had the staff use them. They found that urinary jet lag, and it promotes both sleep and immunity.
tract and wound infections were reduced by 36 Eat whole, natural foods, emphasizing fresh
percent in the units using the hand cleaners vegetables, fruits, whole grains, and beans, plus
compared to baseline levels in the same units some seeds and nuts. Eliminate refined sugar
before the introduction of the sanitizers. from your diet, as it reduces the effectiveness of
Another common site for infection transmission your white blood cells. Excessive alcohol can
is in schools, where large numbers of children disrupt immune function, and caffeine alters
are in close proximity for most of the day. In one sleep patterns, especially with jet lag.
2
Common dietary supplements that enhance im- potassium are the most important minerals, but
munity include vitamins C (2000 to 10,000 mg) with a healthy whole, natural-food diet, you
and E (400 to 800 IU), coenzyme Q10 (100 to 200 should get plenty of potassium. I usually recom-
mg), proanthocyanidins (50 to 150 mg), gamma- mend supplements of magnesium aspartate (500
linolenic acid (GLA, 240 mg), and zinc (30 mg). to 1000 mg). Taurine is an amino acid that can
Standardized herbs that help include astragalus stabilize heart rate and rhythm. I often recom-
(1000 mg), echinacea (500 mg), and mushroom mend 3000 mg daily. In acute heart rate abnor-
extracts such as maitake (1000 to 2000 mg), or malities, I administer intravenous magnesium
beta 1,3 glucan (100 to 200 mg). and taurine with some other nutrients.

Deodorized garlic (1000 mg) not only promotes Rapid rates are stressful on the heart, so you
healthy immunity, it also has antiviral activity. want to be sure to protect your heart muscle
Elderberry extract (1000 mg) has antiviral ef- while you are controlling your rate. Coenzyme
fects, particularly against influenza, so it might Q10 (200 to 400 mg) and L-carnitine (3000 mg)
be valuable against the coronavirus associated are valuable additions to any heart health pro-
with SARS (a relative of cold viruses). gram. Vitamins E (400 IU) and C (2000 to 4000
mg) reduce the risks of heart disease, as do a
I would treat any serious viral illness with high variety of other antioxidants. Ribose (5 to 60
dose intravenous vitamin C, oxidative thera- gms), a 5-carbon sugar essential for cardiac en-
pies, as well as the above health practices and ergy, may also help to protect the heart.
supplements. No specific treatment exists for
SARS, and you should always consult a physi- Standardized hawthorn berry extract (500 to
cian if you have any serious disease, but you can 1000 mg) helps with heart arrhythmias as well
only gain by adding these complementary and as maintaining normal blood pressure.
alternative treatments to any other therapy.
References:
Ask Dr
Dr.. J Reasonable Protection
Q. My doctor says I have a rapid heart rate, SARS, World Health Organization, Communicable Disease
Surveillance and Response. www.who.int/csr/sarscountry
called sinus tachycardia, at 114 beats per minute. Fendler EJ, et al., The impact of alcohol hand sanitizer use on
He said it was related to anxiety or flu, and not infection rates ... Am J Infect Control 2002 Jun;30(4):226-33.
Hilburn J, et al., Use of alcohol hand sanitizer as an infection control
to worry. What should I do? GV, via Email ... acute care facility. Am J Infect Control 2003 Apr;31(2):109-16.
A. A rapid heart rate, not related to exercise, is Guinan M, et al., ...comprehensive handwashing...absenteeism in
elementary schools. Am J Infect Control 2002 Jun;30(4):217-20.
common with fevers, stress or adrenaline excess, Culprit in Food-Borne Illnesses Is Often the Consumer Himself, Curt
or pain. If it is temporary, it is probably nothing Thacker, Wall Street Journal, April 16, 2003.
Van Straten M, Josling P, Preventing the common cold with a
to worry about. However, it may be a sign of some vitamin C supplement: ... Adv Ther 2002 May-Jun;19(3):151-9.
health problems, such as low oxygen in the blood, Kohut ML, et al., Exercise and psychosocial factors modulate
immunity to influenza vaccine in elderly individuals. J Gerontol A
anemia, drug side effects, toxicity, or abnormal Biol Sci Med Sci 2002 Sep;57(9):M557-62.
mineral levels (such as potassium or magne- Gruzelier JH, A review of the impact of hypnosis, relaxation, guided
imagery and...immunity and health. Stress 2002 Jun;5(2):147-63.
sium). If the condition persists, you might expe- Cardinali DP, et al., ...melatonin to accelerate resynchronization of
rience palpitations, fatigue, or shortness of sleep-wake cycle... J Pineal Res 2002 Jan;32(1):41-6.
breath, or have no immediate symptoms. Guerrero JM, Reiter RJ, Melatonin-immune system relationships.
Curr Top Med Chem 2002 Feb;2(2):167-79.
With sinus tachycardia, the beat is regular and Ringsdorf WM Jr, et al., Sucrose, neutrophilic phagocytosis and
resistance to disease. Dent Surv 1976 Dec;52(12):46-8.
it follows the normal electrical pathway, but it is Weber ND, et al., In vitro virucidal effects of Allium sativum (garlic)
just too fast. Relaxation techniques can be help- extract and compounds. Planta Med 1992 Oct;58(5):417-23.
Cheshier JE, et al., Immunomodulation by [proanthocyanidins] in
ful, such as deep breathing, meditation, visual- retrovirus-infected or ethanol-fed mice. Life Sci 1996;58(5):PL 87-96.
ization, or yoga. Acupuncture can also control Ask Dr. J
heart rhythms. Regular exercise can reduce Nattel S , et al., Actions of intravenous magnesium on ventricular
arrhythmias... J Pharmacol Exp Ther 1991 Nov;259(2):939-46.
stress, and in the long term it can reduce the Platt R, Current concepts in optimum nutrition for cardiovascular
heart rate, as it strengthens the heart muscle. disease. Prev Cardiol 2000 Spring;3(2):83-87.
Garjani A, et al., ...Crataegus [hawthorn]...ischaemic arrhythmias in
A number of dietary supplements help to restore anaesthetized rats. Phytother Res 2000 Sep;14(6):428-31.
normal heart rates and rhythm. Magnesium and
3
In the Health News
•Exercise is beneficial for the heart. However, recent evidence shows that you need to do vigorous
exercise at least part of the time in order to reduce mortality from heart disease. A large study
of nearly 2000 men in England (Yu S, et al., What level of physical activity protects against premature cardiovascular
death?...Heart 2003 May;89(5):502-6.) suggests that benefits from walking for an hour or more are
inadequate to consistently protect the heart, while even 10 minutes a day of tennis, jogging,
stair climbing, squash, or heavy digging can reduce premature death by 47 percent and heart
deaths by 62 percent. While lighter exercise may be beneficial in a number of ways, including
weight control, you may need to add some vigorous exercise to
Dr. Janson's Healthy Living™
achieve maximal protection.
•A new study (Calle EE, et al., Overweight, obesity, and mortality from cancer... N Engl J Med Published by
Vitality Now!®
2003 Apr 24;348(17):1625-38.) shows that obese people are more likely to die
PO Box 384
of cancer, specifically, prostate and stomach in men, and breast, Greenville, NH 03048
uterus, cervix, and ovary in women, as well as colon, liver, and Subscriptions: Free online
pancreas, and others in both sexes. Another study showed that obese call 888-922-4848
children have a health-related quality of life similar to children with Information herein is not
cancer. These data speak for themselves. (Schwimmer JB, et al., Health-related medical advice or direction. All
quality of life of severely obese children and adolescents. JAMA 2003 Apr 9;289(14):1813-9.) material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
• Diet, not genes, are apparently what protect Japanese men from provide medical advice on indi-
vidual problems. Consult a
prostate cancer. American men have ten times more prostate cancer, health care professional for
but men born in the USA of Japanese parents have the Western rate medical or health advice.
of disease. Japanese eat more soy and less meat, fat, and processed Email: drjanson@drjanson.com
foods, and this may be what protects them. (Reuters Health, Study Suggests Copyright, 2003:
Michael Janson, M.D.
Western Diet Tied to Prostate Cancer, April 28, 2003.)

Polenta Spinach Mushroom Lasagna


I use ground corn instead of pasta in this dish. I grind my corn in a VitaMix, or buy whole corn grits.
Cook it (3 parts water to 1 part corn) in a crock pot so it needs almost no stirring. Stir-fry onions,
garlic, and some oregano, add some fresh spinach and some sliced mushrooms, and cook lightly.
Add grilled tomatoes or tomato sauce and some crumbled tofu. Put a layer of polenta in a baking
dish over a thin layer of tomato sauce, cover it with the vegetable mix and some chopped fresh basil,
then another layer of the polenta, and another layer of the veggie mix. Sprinke a small amount
of parmesan or romano cheese on top as a garnish, if you like, with some more oregano, and then
bake the dish in the oven until it is slightly brown on top.
********************************
•I see patients at WholeHealth in Arlington, *** Notice ***
MA. Call 781-641-1901 for an appointment. In late May, I will start seeing patients in
I also do phone and Email consults. Amherst, New Hampshire, at the Center for
•Please visit my website: www.drjanson.com Preventive Medicine. I’ll be working with
Nurse Practitioner Gail Vanark, ARNP.
Email me at info@drjanson.com
Gail’s practice includes chelation, other
•Look for Dr. Janson’s New Vitamin Revolu- intravenous therapy, and alternative medicine.
tion, and my other books at bookstores, The office is located on Rte. 101A, at 1 Overlook
health food stores, or from QCI Nutritionals Dr., Suite 11, Amherst NH 03031
at 888-922-4848. You can visit their website After May 12th call 603-673-7910 to schedule.
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 6
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

June, 2003

Dear Friends,
I have just returned from the meeting of the American College for
Advancement in Medicine (ACAM), in Washington, DC. The
main topic was innovations in cancer therapies. One of the most
important presentations was that of Dr. Kedar Prasad, because
he answered a question that has created much controversy in
recent years: should a cancer patient on chemotherapy or radia-
tion take high doses of dietary antioxidants?
Michael Janson, M.D.
Editor, Healthy Living The answer was clearly “yes,” because dietary antioxidants, such
as vitamin E, vitamin C, and natural beta-carotene, not only
In This Issue decrease the side effects of the other treatments, but they also
Vitamins and Cancer Treatment .. 1 have direct toxic effects on cancer cells without harming normal
Alpha Lipoic Acid Therapy ........... 2 cells. Dr. Prasad reported on the effects of antioxidant nutrients
ALA Protects Heart and Brain ...... 2 in cell cultures, in animals, and in humans.
ALA Against Aging ......................... 2 In cell cultures, he found that vitamin E reduced the growth of
Ask Dr. J: Is Atkins Diet OK? ........ 3 tumor cells, caused damage to their chromosomes, and led
References ........................................ 3 directly to their death, all without adversely affecting normal
cells . Natural vitamin E was superior to the synthetic forms. The
In The Health News ....................... 4
typical daily doses that he suggests are 8000 mg of vitamin C, 800
Diet and Disease ............................. 4
IU of vitamin E (as d-alpha tocopheryl succinate, the most active
Tempeh Reuben Sandwich ........... 4 against cancer cells), and 60 mg of natural beta-carotene (also
measured as 100,000 IU).
Dr. Stanislaw Burzynski presented his experience using “anti-neoplastons,” which are small peptide
molecules (short chains of specific amino acids) that are intended to change the expression of cancer
cell genes. Dr. Hugh Riordan presented case histories and a theoretical basis for using intravenous
vitamin C in high doses (up to 100 gms per day!). While case histories do not prove the value of a
therapy, the combination of test tube studies and anecdotes can be impressive, and strongly suggest
that further studies should be done to verify the treatment. I have used high dose vitamin C for viral
infections, chronic fatigue, and for cancer patients, many of whom (but not all) do quite well.
Fortunately, this therapy and Dr. Burzynski’s treatment do not have side effects.
For years cancer specialists have been telling their patients to stop their high doses of antioxidants
when they are being treated with radiation or chemotherapy, and it is becoming quite clear that this
is dangerous advice. Some of the theory behind this recommendation is that the nutrients might
protect the cancer cells from the toxic effects of the radiation or chemotherapy. In very low doses they
might, but in the recommended high doses they protect normal cells, while enhancing the toxic effect
on cancer cells (thus lowering the dose needed for treatment and reducing potential harm). These
supplements may also prevent cancer recurrence and the development of new tumors. The
scientifically-unjustified antagonism to supplements has likely harmed many patients.
1
Alpha Lipoic Acid Therapy ALA Against Aging
Alpha lipoic acid (ALA) is a sulfur-containing The aging process involves degeneration of en-
antioxidant that works in both lipid and water zymes, hormonal changes, altered protein pro-
tissue components to protect against free-radi- duction, defective chromosome (DNA) reproduc-
cal damage. It is recognized for its role in treat- tion, accumulation of toxins, decline of both
ing neuropathy, but it has many other functions, energy and antioxidant production,and oxida-
and was one of the many nutrients discussed at tive damage to proteins and lipids (from both
the recent ACAM meeting, particularly for its internal metabolism and environmental expo-
role in cancer prevention and treatment. sures). All of these processes are interrelated.
Dr. Prasad noted that ALA is one of the antioxi- In order to slow down and reverse accelerated
dants that is manufactured to some extent within aging we need to limit the damage at points in
the body. Many other antioxidants are nutri- the process where we have some control. We can
tional components that must be consumed in the influence hormonal balance, toxic exposures,
diet or taken as supplements, such as vitamins C energy production, and oxidative protection.
and E, and carotenoids. For high doses of ALA These in turn affect the other processes. I am not
(and coenzyme Q10) you must take supplements, suggesting that we can stop aging altogether,
as internal production is limited. but that we are witnessing accelerated aging
that can be controlled through our actions.
When a patient is being treated with chemo-
therapy or radiation, low doses of antioxidants ALA is not only an antioxidant, but it is also a
may enhance tumor growth, but high doses in- detoxifying chelating agent, able to remove toxic
hibit growth. However, those made in the body metals from the body, such as lead, mercury, and
may act differently than those essential nutri- cadmium. Heavy metals increase oxidative stress
ents derived exclusively from foods. on the body and directly damage cellular func-
tion by poisoning enzyme function, interfering
According to other information (including the
with membrane activity, and altering the me-
reports from Dr. Riordan), for cancer patients
tabolism of nutrients, such as magnesium, cal-
not receiving chemotherapy or radiation, or those
cium, zinc, iron and B vitamins. (Mercury is
who have finished their course of therapy it is
released into the environment from coal-fired
very beneficial to take high doses of ALA along
power plants and accumulates in fish.)
with vitamin C and many other antioxidants.
ALA works even better at removing heavy met-
ALA Protects Heart and Brain als when it is combined with other chelating
Studies on ALA show it is an excellent protection agents, such as dimercaptosuccinic acid (DMSA)
against age-associated degeneration of the heart (taken orally) and ethylene diamine tetraacetic
and brain. It is particularly valuable when com- acid (EDTA) (administered intravenously).
bined with N-acetyl cysteine, another sulfur- DMSA with ALA is particularly good at remov-
containing antioxidant, and with acetyl-L-car- ing mercury, which accumulates from environ-
nitine. These nutrient supplements are espe- mental exposure, especially from fish. The Envi-
cially protective against oxidative damage to the ronmental Working Group website lists the most
sub-cellular engines called mitochondria, as well contaminated fish (www.ewg.org). Shark, sword-
as proteins and nucleic acids, and thus can re- fish, and tuna lead the list.
verse memory loss in aging animals. ALA regenerates other antioxidants, such as
Heart muscle is dependent for energy on fat vitamins E and C, and glutathione, and it also
metabolism in the mitochondria, a function that helps with repair of proteins, including enzymes,
declines with age due to oxidative stress. Studies and lipids that have been damaged by oxidation.
on aging animals show that ALA restores the As a result, tissue aging through free radical
effectiveness of L-carnitine in the heart. It in- damage can be reduced. All tissues are affected,
creases cellular energy production, supports but it is most obvious in skin, which is exposed to
detoxification of waste products, and enhances all of the metabolic toxins, environmental expo-
cellular repair, thus reversing aging effects. sures, and ultraviolet light, and is most visible.
2
The free radical/oxidative damage to the skin is Triglycerides (but not cholesterol) went down
most apparent in smokers and in those who have more on the low-carb diet, but this is partly
spent a good portion of their lives outdoors un- because the “low-fat” diet was not really low, and
protected from excessive sun exposure. The col- because simple carbohydrates can raise triglyc-
lagen and connective tissue are damaged through erides. It is important to distinguish between the
“cross-linking” of molecules and loss of elasticity, effects of simple carbohydrates (sugars and white
leading to intense wrinkling and sagging. flour) and healthy complex carbohydrates (whole
We have all seen the wrinkled necks of cowboys, grains, beans, vegetables, and fruits).
and the sagging, aged skin of smokers. ALA The long-term consequences of high-carb diets
provides protection against these signs of aging, are easy to observe in cultures that traditionally
whether applied topically or taken internally. consume more carbohydrates from grains, beans,
Overall, it is preferable to take it as a supple- and vegetables, such as Japan, where diabetes,
ment, because it can then protect not only the heart disease, and obesity are much lower than
skin, but also all of the other tissues that might in the US (although these are increasing as they
be similarly damaged but are not so visible. add more meat and fast foods to their diets).
Typical doses of supplemental alpha-lipoic acid I am also concerned about the risks of kidney
vary for different situations. For diabetic neur- disease from excess protein in the diet, and
opathy, it is common to recommend 1000 mg increased cancer associated with eating meat.
daily. For sugar regulation in diabetics (along Numerous studies still show the advantage of a
with chromium supplements) it may be enough high-complex-carbohydrate, mostly-vegetarian
to take 200 to 300 mg. For basic prevention and diet for health, longevity, and less obesity, can-
protection of the skin and other tissues, I recom- cer, diabetes, and heart disease mortality.
mend 100 to 200 mg daily, but for treatment of
cancer I think the higher dose range is advisable. References:
When I am treating patients with metal toxicity, Vitamins and Cancer Treatment
I suggest either intravenous EDTA chelation, or Prasad KN, et al., alpha-Tocopheryl Succinate...for Adjuvant Cancer
Treatment: A Review. J Am Coll Nutr 2003 Apr;22(2):108-17.
oral DMSA (100 to 200 mg daily, a low dose that Prasad KN, ACAM Meeting Antioxidants and Cancer, May 17, 2003.
is safe and effective over time). I combine these Riordan, H, ACAM Meeting High-dose Vitamin C, May 17, 2003
Alpha Lipoic Acid (ALA)
with ALA in most cases to enhance the detoxifi- Mantovani G, et al., Reactive oxygen species, antioxidant
cation benefits. One of the leading researchers in mechanisms, ...in cancer patients: impact of an antioxidant
oxidative damage, Bruce Ames, recently wrote treatment. J Environ Pathol Toxicol Oncol 2003;22(1):17-28.
Mantovani G, et al., ...antioxidant agents...in a series of advanced
that high doses of B vitamins and antioxidants, cancer patients... Free Radic Res 2003 Feb;37(2):213-23.
including ALA, could provide a “metabolic tune Liu J, et al., Memory loss in old rats...partial reversal by feeding
acetyl-L-carnitine and/or R-alpha -lipoic acid. Proc Natl Acad Sci
up” and disease prevention. USA 2002 Feb 19;99(4):2356-61.
Hagen TM, et al., Mitochondrial decay in the aging rat heart:
Ask Dr
Dr.. J ...supplementation with acetyl-L-carnitine and/or lipoic acid. Ann N
Y Acad Sci 2002 Apr;959:491-507.
Q. Recent reports suggest the Atkins diet is Pande M, Flora SJ, Lead induced oxidative damage and...alpha-lipoic
helpful for weight loss. Do you recommend it? acid and succimers in rats. Toxicology 2002 Aug 15;177(2-3):187-96.
Biewenga GP, et al., The pharmacology of the antioxidant lipoic acid.
PR, Lexington, MA, by Email Gen Pharmacol 1997 Sep;29(3):315-31.
Jacob S, et al., Oral...alpha-lipoic acid modulates insulin sensitivity in
A. These studies were misrepresented in the ...diabetes mellitus...Free Radic Biol Med 1999 Aug;27(3-4):309-14.
press, suggesting that a high-protein/high-fat Ziegler D, Therapy with antioxidants in human diabetic neuropathy.
J Neurochem 2003 Jun;85 Suppl 2:15.
diet was better than a low-fat diet for weight loss. Guinot C, et al., Relative contribution of intrinsic vs extrinsic factors
The “low-fat” diets derived 25 to 33 percent of to skin aging... Arch Dermatol 2002 Nov;138(11):1454-60.
Podda M, et al., Low molecular weight antioxidants and their role in
calories from fat, not a healthier 15 to 20 percent. skin ageing. Clin Exp Dermatol 2001 Oct;26(7):578-82.
Ames BN, The metabolic tune-up: metabolic harmony and disease
The small difference in weight loss between the prevention. J Nutr 2003 May;133(5):1544S-8S.
two groups (13 pounds versus 4 pounds in people Ask Dr. J: Is Atkins Diet OK
who weighed 288 pounds at the start in one Samaha FF, et al., A low-carbohydrate as compared with a low-fat
diet in severe obesity. N Engl J Med 2003 May 22;348(21):2074-81.
study) was gone at six-months or one year. The Foster GD, et al., A randomized trial of a low-carbohydrate diet for
diet was difficult to stay on, with many dropouts. obesity. N Engl J Med 2003 May 22;348(21):2082-90.

3
In the Health News
•Excessive summer sun exposure increases the risk of skin aging and cancer, although some sun
is valuable to produce vitamin D and help reduce depression. The carotenoids lutein, lycopene,
and zeaxanthin from food and supplements, are excellent antioxidants that maintain skin
health and protect against sunburn and photo-oxidative damage (Sies H, Stahl W, Non-nutritive bioactive
constituents of plants.... Int J Vitam Nutr Res 2003 Mar;73(2):95-100). For the inevitable summer exposure (I get a
lot in the garden), taking these carotenoids (along with your alpha-lipoic acid) will help.
•I previously reported on high doses of coenzyme Q10 for Parkinson’s
disease. A new review indicates that mitochondrial damage and Dr. Janson's Healthy Living™
oxidative processes are involved, and suggests that coQ10, ginkgo
biloba, and acetyl L-carnitine, can protect the brain (Beal MF, Bioenergetic Published by
approaches for neuroprotection in Parkinson’s disease. Ann Neurol 2003 March 24;53 Suppl 3:S39- Vitality Now!®
47; discussion S47-8). Niacinamide and N-acetyl cysteine may also help. PO Box 384
Greenville, NH 03048
Diet and Disease Subscriptions: Free online
call 888-922-4848
•High fiber intake was shown years ago to reduce the risk of many
diseases, including colon cancer, but this conclusion has recently Information herein is not
medical advice or direction. All
been challenged by studies indicating otherwise (Mai V, et al., Dietary fibre material in this newsletter is pro-
and risk of colorectal cancer... Int J Epidemiol 2003 Apr;32(2):234-9). However, the range of vided for information only. Its
fiber intake in this study was too low to show benefits (the highest contents should not be used to
provide medical advice on indi-
intake was only 18 gms). Real high fiber diets provide 30 to 50 gms vidual problems. Consult a
or more. Now, a study of 500,000 people in Europe shows that, health care professional for
indeed, fiber, particularly from whole grains, vegetables, and fruits, medical or health advice.
Email: drjanson@drjanson.com
does reduce cancer risk, but you have to eat the higher amounts to
Copyright, 2003:
make a difference, along with less meat and fat. (Bingham SA, et al., Dietary Michael Janson, M.D.
fibre in food and protection against colorectal cancer... Lancet 2003 May 3;361(9368):1496-501)

Tempeh Reuben Sandwich


It always helps to have some quick food ideas. You can use organic whole rye bread or toasted
organic sprouted whole grain bread (in the frozen section of the health food store, from Alvarado
St. Bakery or Ezekiel—they also make delicious sesame burger buns). Tempeh burgers are
available in several flavors (lemon, barbecue, or tamari). As a variation, or if you don’t like tempeh,
you can try organic veggie burgers (I like Amy’s California burgers). Avoid products with non-
organic soy, or texturized vegetable (soy) protein, also called “TVP,” as this is highly processed.
Heat the burger, top with organic sauerkraut, sliced tomato, cucumber, and/or grilled eggplant,
and put mustard and tofu mayonnaise on the bread. Serve with a soup or salad for a complete meal.
********************************
•I see patients at WholeHealth in Arlington, *** Notice ***
MA. Call 781-641-1901 for an appointment. In addition to Arlington, I now see patients in
I also do phone and Email consults. Amherst, New Hampshire, at the Center for
•Please visit my website: www.drjanson.com Preventive Medicine. I work with Nurse
Practitioner Gail Vanark, ARNP. The practice
Email me at info@drjanson.com
includes chelation, other intravenous therapy,
•Look for Dr. Janson’s New Vitamin Revolu- and complementary and alternative medicine.
tion, and my other books at bookstores, The office is located on Rte. 101A, at 1 Overlook
health food stores, or from QCI Nutritionals Dr., Suite 11, Amherst NH 03031.
at 888-922-4848. You can visit their website Call 603-673-7910 to schedule appointments.
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 7
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com July

July,, 2003

Dear Friends,
I was surprisingly shocked by a recent news article about the
fraud and deception on the part of a large drug company,
AstraZeneca. Surprising because I am quite aware of promotion
schemes that drug companies have been involved in over the
years, and the overwhelming financial power of these companies
to influence medical education and doctors’ prescribing habits.
The criminal actions were this: the drug reps would give free
Michael Janson, M.D.
Editor, Healthy Living
samples of the prostate cancer drug, Zoladex, to physicians, and
encourage them to bill Medicare for reimbursement when they
In This Issue administered the drugs. (The prosecutors could never prove that
Drug (Pharmaceutical!) Crime ..... 1 the company officials were aware of or directing this practice, but
Inflammatory Bowel Disease ........ 2 absence of evidence is not the same as evidence of absence.) The
Natural Remedies for IBD ............. 2 company settled with over $350 million dollars (a mere drop in
the bucket for them), and admission of guilt!
Supplements for IBD ..................... 2
Ask Dr. J: Insomnia ........................ 3 Although the drug companies are no longer able to directly pay
References ........................................ 3 physicians with free trips and other benefits, they always seem
to find new ways to influence the pocketbooks and capture the
In The Health News ....................... 4
sympathies of doctors when it comes to prescribing their drugs.
Diet and Disease ............................. 4
In addition, the company agreed to settle another charge without
Cucumber-Yogurt-Dill Soup ........ 4
admitting guilt. They were accused of inducing doctors to buy
Zoladex by offering to set and report to Medicare falsely high
prices for the drug. In this way, prescribing doctors who went along with the scheme could collect
higher fees when billing Medicare. Astonishingly, many doctors defended the fraudulent practice by
saying they needed the money to cover their incredibly high operational costs for treating cancer.
Pattern of Abuse
This is not the first time that drug companies have tampered with prescribing practices using
financial inducements to doctors. Another prostate drug, Lupron, was similarly promoted by TAP
Pharmaceuticals, and they settled for $875 million. It makes you wonder whether doctors are
prescribing for medical or financial reasons. Doctors often prescribe through habit, and drug
companies try to influence these habits early on.
Witness the incredible promotion of Nexium to both the public and to doctors. This “purple pill” is
a modified version of Prilosec, for treatment of acid indigestion, ulcers, and related digestive
disorders. Nexium’s only apparent advance is that it is newly patented, whereas Prilosec is now off
patent (and much less profitable).
Scientifically validated benefits are good reasons for a doctor to prescribe a medicine. Financial
incentives and fraud are, or should be, much less convincing.
1
Inflammatory Bowel Disease (IBD) A Japanese reveiw in 1996 showed similar corre-
lations. In this study, the risks were increased by
Inflammation of the bowel usually takes one of
total fat (including conventional vegetable oil),
two forms–ulcerative colitis, confined to the large
animal fat, animal protein, and milk protein
intestine (colon), or Crohn’s disease, which is
consumption. While the strongest correlation
usually in the small intestine, but may extend
with increased risk was with animal protein, the
into the colon, as well. This is a serious medical
lowest risk was associated with vegetable pro-
condition. Irritable bowel syndrome is also a
tein intake.
serious health problem, although not life threat-
ening or requiring surgery or drugs, and this For general health, it is wise to include a wide
condition never causes bloody diarrhea. variety of fresh vegetables and fruits in the diet.
Also, you should not be afraid of fiber. It is more
The usual symptoms of Crohn’s disease include
important to avoid junk and highly processed
cramping, bloating, abdominal pain, fever, and
sugary and fatty fast foods. Also include whole
diarrhea, with or without blood. With time, ul-
grains and beans to your diet.
cerations and fissures may form around the
rectum and anus. The symptoms of ulcerative Unlike land-animal fat, flaxseed and fish oil
colitis are almost identical, and both conditions contain fatty acids that reduce inflammation.
feature inflammation and ulceration. To make Flaxseed (which has not been studied as much as
the diagnosis, it is important to be tested, but the fish oil) can be taken either as freshly ground
natural treatments for both are quite similar. seeds (in juice or smoothies), or as organic oil in
capsules, or as liquid in salads or on cooked
It is not known precisely what causes either
vegetables or potatoes. (Keep it frozen until it is
condition, but autoimmunity is a component of
opened, and then in the refrigerator to slow the
both diseases and food allergies are thought to
oxidation until it is used up.)
contribute in some cases. Some doctors suggest
that yeast overgrowth in the intestinal tract is Fish oils contain the fatty acids EPA and DHA,
another contributing factor. and are usually taken in capsule form, up to 10
to 12 per day to get the effective dose. Sometimes
Conventional treatments include anti-inflam-
a lower dose is adequate. These fatty acids also
matory drugs, drugs for diarrhea, and steroids
help with other autoimmune disorders, includ-
(prednisone) for more intense symptoms. In many
ing rheumatoid arthritis, lupus, and others.
cases, patients go on to have surgery to remove
diseased sections of bowel, and sometimes they Other Supplements for IBD
have to have a permanent colostomy or ileo- Vitamn C is depleted by inflammatory disease.
stomy with a bag. Some patients are also treated Intestinal mucosal membranes are damaged by
with immune suppressant drugs. free radicals during inflammation and their vi-
Natural Remedies tamin C status declines, so supplements can
You may not need any of these treatments with help provide protection. I usually recommend at
the right diet and supplement program, plus least 4 to 6 gms daily, although intravenous
some exercise and stress management. How- doses are often helpful as vitamin C has anti-
ever, these approaches also may work well com- inflammatory effects.
bined with conventional treatment, reducing the L-glutamine is an important dietary supple-
necessary doses of medications. ment in any bowel disorder. This amino acid
A diet that is low in land-animal fat (as opposed supports normal immune function and white
to fish) and hydrogenated oils may help reduce blood cell production, recovery from surgery,
the tendency to inflammation. A 1997 review burns, and trauma, protection of tissues exposed
revealed an increased risk of IBD in people who to radiation, and improving function in patients
consumed higher levels of fat, especially animal undergoing cancer treatment.
fat, cholesterol, and sucrose. A lower risk was Typical glutamine supplements are 4000 to 8000
seen in people who consumed more fluids, fruit, mg daily, but some severe inflammatory bowel
magnesium, and vitamin C. disease might require even higher doses.
2
In animal studies with experimental colitis, Most sedative or anti-anxiety drugs used to treat
curcumin, one of the spices in curry, helps as an the problem, such as Valium, Restoril, Serax, or
anti-inflammatory and an antioxidant. These Ambien, may have side effects, including fa-
studies from India and Japan suggest that tigue, headaches, dizziness, and nausea. They
curcumin, with its high level of safety, should be also lose effectiveness if taken consistently.
considered as part of a comprehensive treatment The best approach is to eat a healthy diet. Avoid
program for IBD. sugary/fatty foods foods, caffeine, alcohol, and
Probiotic supplements, or “friendly bacteria” help any known food allergens. It is also important to
to repopulate the intestinal tract with beneficial address the underlying physical or psychological
organisms (“normal flora”). These supplements problems, and to get more regular exercise.
include Lactobacillus acidophilus, and Lactoba- Supplements may also help with insomnia, with-
cillus bifidus (bifidobacteria). They support im- out the side effects of medications. Magnesium is
mune function, protect against infections, help a relaxant, and is commonly deficient in the diet.
treat diarrhea, and control ulcerative colitis. I often suggest 200 to 400 mg at bedtime. The
High-quality probiotics have about 10 billion amino acid, 5-hydroxytryptophan (50 to 100 mg)
organisms per gram. Typical supplement doses is also helpful as a precursor to serotonin, which
are 10 to 40 billion organisms. I usually recom- reduces anxiety.
mend a mixture of L. acidophilus and L. bifidus Melatonin, is a hormone from the pineal gland
in equal amounts. These supplements help re- that controls the body clock, and supplements (3
store normal organisms after antibiotic therapy. to 6 mg) often improve sleep. Valerian (400 to
Nutritional status tends to be depleted in IBD. 600 mg of standardized extract) is as effective as
Taking a good multivitamin/mineral is essential the medications, but without side effects.
to maintain basic health, immune status, and
recovery ability. Common one-per-day supple- References:
ments are never adequate in a variety of nutri- Drug (Pharmaceutical!) Crime
ents, beyond prevention of serious deficiency Reuters, June 20, 2003 AstraZeneca to Pay Cancer Drug Fine
Inflammatory Bowel Disease
diseases. A higher potency supplement, usually Simopoulos AP, Omega-3 fatty acids in inflammation and
requiring 4 to 6 pills a day is better (One example autoimmune diseases. J Am Coll Nutr 2002 Dec;21(6):495-505.
is Ultra Vitality, from QCI Nutritionals.) Ergas D, et al., n-3 fatty acids and the immune system in
autoimmunity. Isr Med Assoc J 2002 Jan;4(1):34-8.
Ask Dr
Dr.. J Reif S, et al., Pre-illness dietary factors in inflammatory bowel
disease. Gut 1997 Jun;40(6):754-60.
Q. I have difficulty getting enough sleep at night. Buffinton GD, Doe WF, Altered ascorbic acid status in...inflammatory
bowel disease patients. Free Radic Res 1995 Feb;22(2):131-43.
Are there any drug-free treatments for this? Biondo-Simoes Mde L, et al., ...inflammatory colitis treated with an
elemental diet, glutamine and 5-ASA. An experimental study in rats.
HS, Tokyo, Japan, by Email Arq Gastroenterol 1998 Apr-Jun;35(2):116-25. (Portugese)
Lacey JM, Wilmore DW, Is glutamine a conditionally essential amino
A. Insomnia is a common health problem. Lack acid? Nutr Rev 1990 Aug;48(8):297-309.
of adequate sleep leads to depression, fatigue, Ameho CK, et al., ...glutamine supplementation on interleukin 8 and
tumour necrosis factor alpha...in...colitis. Gut 1997 Oct;41(4):487-93.
poor concentration, and poor physical stamina. Paulo FL, Effects of oral supplement of L-glutamine on diverted
Some people can’t fall asleep, while others are colon wall. J Cell Mol Med 2002 Jul-Sep;6(3):377-82.
Klimberg VS, Souba WW, The importance of intestinal glutamine
able to fall asleep easily, but they wake early and metabolism in maintaining a healthy gastrointestinal tract... Surg
cannot go back to sleep. Annu 1990;22:61-76.
Souba WW, et al., Oral glutamine reduces bacterial translocation
Psychological problems, stress, poor diet, lack of following abdominal radiation. J Surg Res 1990 Jan;48(1):1-5.
exercise, obesity, low back pain and other pain Ukil A, et al., Curcumin...reduces mucosal injury in...colitis. Br J
Pharmacol 2003 May;139(2):209-18.
syndromes, smoking, caffeine, and even food Fujiwara M, et al., Inhibitory Effects of Bifidobacterium longum on
allergies, can all contribute to insomnia. Alcohol Experimental Ulcerative Colitis... Digestion 2003;67(1-2):90-5.
Macfarlane GT, Cummings JH, Probiotics, infection and immunity.
consumption can also disturb sleep patterns. Of Curr Opin Infect Dis 2002 Oct;15(5):501-6.
course, when people have sleep problems, and Ask Dr. J: Insomnia
can’t stay awake for their work, they tend to take Janson C, et al., Insomnia in men-a 10-year prospective population
based study. Sleep 2001 Jun 15;24(4):425-30.
more caffeine to maintain their alertness, and Ziegler G, et al., ...valerian...in the treatment of non-organic
this can perpetuate the problem. insomnia... study. Eur J Med Res 2002 Nov 25;7(11):480-6.

3
In the Health News
•Whether or not you have diabetes, it appears that laughter reduces the usual rise in blood sugar
after meals (poorly controlled sugar increases risks for heart disease, blindness, and kidney
disease). Laughter has many benefits, improving immunity, circulation, and mood. (Hayashi K, et
al., Laughter lowered the increase in postprandial blood glucose. Diabetes Care. 2003 May;26(5):1651-2; reported in Reuters Health, May
22, 2003.) Watching funny movies or listening to humorous CD’s are good meal accompaniments.
•Stress reduction and positive attitudes really do make people happy. Buddhists studied in India
had brain scans indicating that they were tranquil and happy (Flanagan
O, The colour of happiness. New Scientist, 2003 May 24;178(2396):44). This and other
Dr. Janson's Healthy Living™
studies indicate that mindful meditation is associated with positive
emotions, and can reduce fear and anger. Meditation appears to be Published by
effective not only during the practice, but also throughout the day. Vitality Now!®
Treating depression with drugs does not make people happy. PO Box 384
Greenville, NH 03048
Diet and Disease Subscriptions: Free online
call 888-922-4848
•Women in Japan who consumed the most soy isoflavones (genistein)
and miso (fermented soy) had the lowest risk of breast cancer. Information herein is not
medical advice or direction. All
(Yamamoto S, et al., Soy,isoflavones, and breast cancer risk... JNCI, 2003 Jun 18;95(12):906-13.) material in this newsletter is pro-
The highest consumption led to a 50 percent reduction in risk. vided for information only. Its
Women with the lowest soy intake still consumed 250 times more contents should not be used to
provide medical advice on indi-
genistein than Western white women, and their breast cancer rates vidual problems. Consult a
were far lower than those US women of the same age. Dietary soy is h(ealth care professional for
particularly protective when consumed during adolescence. Studies medical or health advice.
Email: drjanson@drjanson.com
of adults have been inconsistent. An earlier study showed that soy
Copyright, 2003:
intake halved the risk of death from gastric cancer (Nagata C, et al., ...soy Michael Janson, M.D.
product intake and stomach cancer death. Br J Cancer 2002 Jul 1;87(1):31-6).

Cold Cucumber
Cucumber--Yogurt-Dill Soup
Although I was eager for the warm weather to arrive, now I want to cook as little as possible (but
still enjoy delicious foods). This recipe is a variation of a Mediterranean staple. I use English
cucumbers, as they are seedless and usually unwaxed. Shred the cucumbers, and add them to an
equal amount of non-fat plain yogurt, with a little water and fresh lemon juice to make it a soupy
consistency. Add some crushed garlic, a small amount of flaxseed oil or extra virgin olive oil, a dash
of cumin, ground pepper, and chopped fresh dill. Stir all this together, and garnish with sliced fresh
scallion greens and crushed walnuts. You can use almost any fresh herb (oregano or mint are both
great). If you prefer, you can substitute plain soy yogurt for the dairy.
********************************
•I see patients at WholeHealth in Arlington, *** Notice ***
MA. Call 781-641-1901 for an appointment. In addition to Arlington, I now see patients in
I also do phone and Email consults. Amherst, New Hampshire, at the Center for
•Please visit my website: www.drjanson.com Preventive Medicine. I work with Nurse
Practitioner Gail Vanark, ARNP. The practice
Email me at info@drjanson.com
includes chelation, other intravenous therapy,
•Look for Dr. Janson’s New Vitamin Revolu- and complementary and alternative medicine.
tion, and my other books at bookstores, The office is located on Rte. 101A, at 1 Overlook
health food stores, or from QCI Nutritionals Dr., Suite 11, Amherst NH 03031.
at 888-922-4848. You can visit their website Call 603-673-7910 to schedule appointments.
at www.qcinutritionals.com for quality
supplements at reasonable prices.
4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 8
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

August, 2003

Dear Friends,
I am pleased that the Federal Trade Commission is finally taking
action against a repeating infomercial making unjustified claims
for the supposed benefits of “coral calcium.” Calcium is an
important nutrient, but there is no reason to believe that coral
calcium (calcium carbonate) is superior in any way to other
sources. In fact, it is relatively poorly absorbed, and potentially
contaminated with heavy metals that are common in animal-
Michael Janson, M.D. derived calcium.
Editor, Healthy Living
While most supplement manufacturers are reliable and honest,
In This Issue a few bad apples can taint the whole industry, so it is important
False Claims (Pro and Con) ........... 1 that we not be seduced by false claims and unjustified hopes, and
Black Cohosh Tea or Capsules ..... 2 that abuses through advertising be exposed. The proponents of
coral calcium have been making misleading claims that their
Vitamin C for Heart Disease ......... 2
product cures almost everything. This is totally unjustified.
Breast Cancer Risk and Diet ......... 3
Ask Dr. J: Iron Supplements ......... 3
On the other hand, I have seen proponents of nutrition, dietary
supplements, and alternative medicine make unjustified claims,
References ........................................ 3
in bold headlines, that dietary supplements are harmful–until
In The Health News ....................... 4
you read the fine print and realize that they are not against all
Diet and Disease ............................. 4 supplements, only brands other than their own.
Fruit Desserts .................................. 4
While I agree that many of the commercial supplements on the
shelves of some drug stores and supermarkets are made with
artificial colors, preservatives, and low doses of important ingredients, it is not true in general that
supplements are harmful. In fact, even those conventional supplements are unlikely to do harm (it
is just that they often contain doses that are below therapeutic levels).
I lament both forms of misinformation through advertising, infomercials, newsletters, radio shows
and other media. It is so important for companies and professionals involved with health care and
complementary/alternative medicine to stay close to the documented evidence, and to have
reasonable justification for their claims (for both benefit and harm).
Reliable companies may make justifiable claims for the benefits of their products. The laws have
recently been updated to allow more claims, as long as they are scientifically supported. Even the
FDA is taking a more reasonable position toward more and better public information about dietary
supplements and the health value of foods. The most likely place the public will get information about
the health value of broccoli, berries, and beans, or vitamin C, folic acid, and coenzyme Q10 is at the
point of sale, and more specifically on the label or signs accompanying the food.
I favor providing as much reliable information as possible so consumers can make wise choices. If
a few companies abuse their trust and make false claims, it jeopardizes the future availability of
reliable health information for all of us.
1
Black Cohosh Tea or Capsules
Tea conclusions from just one study when it is con-
trary to other data.
I have been asked by a reader about the relation-
ship between black cohosh tea and the capsules In addition, for prevention of breast cancer and
that I usually recommend. The reader notes that other tumors, I always recommend dietary guide-
her black cohosh herb tea says each bag contains lines and supplements that are protective (low-
40 mg, while I recommend 40-mg capsules twice animal-fat vegetarian diets, lots of fruits and
a day, and she wonders if she can take the tea vegetables, soyfoods, such as tofu and miso,
instead of the capsules. decaffeinated green tea, plus selenium, vitamins
C and E, folic acid, coenzyme Q10, and omega-3
These amounts are not comparable. The amount
fatty acids from flaxseeds or fish). These addi-
in the tea is simply the amount of ground up
tional health practices would lessen any poten-
rhizome (a root-like structure) that is put in the
tial negative effect of any other treatment, so the
teabag. Not all of this will get into the tea after
mouse study should not be viewed in isolation.
infusion, and it is not a standardized extract.
While fresh and dried herbs and herb teas are **************************
often valuable in management of health prob- Vitamin C for Heart Disease
lems, most of the recent research on herbs is done
with standardized extracts, containing specific Once again, vitamin C is in the news because it
levels of known active compounds in addition to has been shown to protect against heart disease.
other components of the herb. As an antioxidant and anti-inflammatory, vita-
min C has a theoretical basis for protecting the
Black cohosh is valuable not only for hot flashes, heart and blood vessels, and much information
but also for irritability, nervousness, and night in the past has suggested that it does. However,
sweats, as well as insomnia, all of which may not all studies have confirmed this.
accompany menopause. The usual dose is 40 mg
of standardized extract twice a day. This con- A new report from the Nurses’ Health Study
tains 4 mg of 27-deoxyactein, one of the active shows that diet alone is not enough to provide
substances called triterpene glycosides. Numer- protection, but that supplements significantly
ous studies have shown the value of black cohosh reduce the incidence of heart disease. The di-
for treatment of menopausal symptoms. etary intake of vitamin C in the study ranged
from 61 to 209 mg daily, enough to prevent
Recently some researchers have expressed con- scurvy, but apparently not enough to fully ben-
cerns because of a study in mice suggesting that efit the heart.
black cohosh might be a problem for women who
have undetected breast cancers. While the herb In women who consumed 360 mg of vitamin C, in
does not cause breast cancer, this study indi- diet and supplements, the risk of heart disease
cated that existing breast cancers spread more was lowered by 28 percent . By itself, supplement
readily in treated mice. Their concern was that use was associated with reduced risk, probably
tumors in women might metastasize before they because to achieve these high levels, most people
were detected. require supplements.
It is not yet clear what the mechanism might be Vitamin C supplements protect the heart, blood
for this effect in mice, and the study has not yet vessels, and other tissues. For example, high
been analyzed completely. Herbal influences on plasma vitamin C levels reduce mortality from
hormones might be quite different in mice, and heart disease, cancer, and all causes. In cardi-
so far in humans there has been no indication of omyopathy, 3 gms of intravenous vitamin C
significant side effects from black cohosh, in- reverses arterial endothelial dysfunction. Vita-
cluding cancer risk. Another recent study, from min C also lowers blood pressure.
the University of Illinois, showed that black An intake of 360 mg reduces the risk of cataract
cohosh did not have estrogenic effects, and did by 57 percent, and long-term intake of supple-
not stimulate the growth of estrogen-dependent ments is associated with a 60 percent reduction
tumors in mice. Previous studies showed similar of cataract formation. Thus, for many reasons,
results, so it is not yet appropriate to draw vitamin C supplements are beneficial.
2
Breast Cancer Risk and Diet etarian diet, and normal menstrual bleeding are
not likely to cause iron deficiency.
Two new studies show that high saturated fat
consumption increases breast cancer, while some Excess iron promotes oxidative damage. As a
past studies have dismissed this connection. transition metal, it exists in different electron
(Reducing saturated fat is risk free.) states, and can lead to free radical generation.
The risk is particularly associated with heme
The Nurses’ Health Study of over 90,000 women,
iron found in meats, associated with increased
using food frequency questionnaires, shows that
cancer and heart disease, but I am somewhat
in premenopausal women, 26 to 46 years old,
cautious with all iron supplements, unless test-
high dietary fat from red meat and high-fat dairy
ing shows a need.
products led to a 35 to 50 percent increase in
breast cancer. Fat from vegetable sources, in- Common iron supplements contain ferrous sul-
cluding olive oil, does not increase the risk. fate, which often causes gastrointestinal upset
and constipation. When I recommend extra iron,
Research from England, using food diaries, con-
I usually suggest iron carbonyl (Ferronyl) be-
firms this information. The relationship has
cause it is safest and is well absorbed with few
been overlooked by some researchers, but it
intestinal side effects.
cannot be ignored. In this study women who
consumed 90 gms of fat had double the risk of Other forms of iron that are better than ferrous
those who ate just 37 gms daily. sulfate are ferrous gluconate, ferrous fumarate,
and chelated iron. In addition to a multi with
Weight-loss diets that depend heavily on protein
iron, for significant deficiency it is usually essen-
and fat, and aim for short-term benefits in weight
tial that extra iron be added to the treatment
control, ignore the many long-term risks of high-
program (50 to 100 mg of iron carbonyl).
fat and high-animal-product diets. In addition,
the supposed benefits in weight loss have never References:
been documented. Why take such a risk? High Vitamin C and Heart Disease
saturated fat intake is associated with Osganian SK, et al., Dietary carotenoids and risk of coronary artery
Alzheimer’s disease, dementia, prostate cancer, disease in women. Am J Clin Nutr 2003 Jun;77(6):1390-9.
Khaw KT, et al., Relation between plasma ascorbic acid and mortality
arthritis, hypertension, and other ills. High meat in men and women...Lancet 2001 Mar 3;357(9257):657-63.
diets are also associated with more heart disease Richartz BM, Reversibility of...endothelial vasomotor dysfunction
...acute effects of vitamin C. Am J Cardiol 2001 Nov 1;88(9):1001-5.
and cancer, independent of fat content, perhaps Bates CJ, et al., Does vitamin C reduce blood pressure? Results of a
based on iron levels. On the other hand, fruits, large study of people aged 65 or older. J Hypertens 1998
vegetables, soy foods, tea, whole grains, and Jul;16(7):925-32.
Taylor A, et al., Long-term intake of vitamins and carotenoids and
fiber are all protective against cancers. ...[cataract]. Am J Clin Nutr 2002 Mar;75(3):540-9.
Valero MP, et al., Vitamin C is associated with reduced risk of
Ask Dr
Dr.. J cataract... J Nutr 2002 Jun;132(6):1299-306.
Breast Cancer Risk and Diet
Q. Is there any reason that you do not routinely Cho, E, et al., Premenopausal fat intake and risk of breast cancer. J
recommend taking iron in a multivitamin? Natl Cancer Inst, 2003, July 16;95(14):1079-1085.
SR, via Internet Bingham S, et al., Are imprecise methods obscuring a relation
between fat and breast cancer? Lancet 2003 July 19;362(9379):
A. Iron is a very important nutrient, necessary Kalmijn S, et al., Dietary fat intake and the risk of incident dementia
in the Rotterdam Study. Ann Neurol 1997 Nov;42(5):776-82.
for red blood cell formation as the central min- Luchsinger JA, et al., Caloric intake and the risk of Alzheimer disease.
eral in hemoglobin. Low iron leads to anemia, Arch Neurol 2002 Aug;59(8):1258-63.
Hayes RB, et al., Dietary factors and risks for prostate cancer...
but even without anemia, it can cause fatigue Cancer Epidemiol Biomarkers Prev 1999 Jan;8(1):25-34.
due to poor cellular energy production. Iron is Roberts CK, et al., Enhanced NO inactivation and hypertension
also important for muscle cells, as part of myo- induced by a high-fat, refined-carbohydrate diet. Hypertension
2000 Sep;36(3):423-9.
globin, essential for the storage of oxygen. Adam O, Nutrition as adjuvant therapy in chronic polyarthritis. Z
Rheumatol 1993 Sep-Oct;52(5):275-80.
With iron deficiency, I definitely do recommend Ask Dr. J: Iron Supplements
iron supplements. This may be the result of poor Klipstein-Grobusch K, et al., High dietary iron associated with
diet, excessive menstrual bleeding, internal increased MI risk in elderly. Am J Epidemiol 1999;149:421-8.
Cross AJ, et al., Haem, not protein or inorganic iron, is responsible for
bleeding (perhaps from ulcers or intestinal in- endogenous intestinal N-nitrosation arising from red meat. Cancer
flammation), or malabsorption. A healthy veg- Res 2003 May 15;63(10):2358-60.

3
In the Health News
•Obesity increases the risk of Alzheimer’s disease (Gustafson D, et al., An 18-year follow-up of overweight and risk
of Alzheimer disease. Arch Intern Med. 2003 Jul 14;163(13):1524-8). Researchers in Sweden followed 392 women
who were not demented from the time they were 70 until 88 years old. Alzheimer’s developed
more frequently in those whose body mass index (BMI) was higher. For every one point increase
in BMI, the risk increased by 36 percent. Those who were overweight at 70 had a higher risk
than those who became overweight during those years. This is one more of many reasons to try
to control weight through diet and exercise.
•Vitamin E supplements reduce the risk of bladder cancer, but in this Dr. Janson's Healthy Living™
report, it was only effective if taken for 10 years or more. (Jacobs EJ, et
al., Vitamin C and vitamin E supplement use and bladder cancer... Am J Epidemiol 2002 Dec Published by
1;156(11):1002-10.) This may be due to antioxidant activity, inactivation of Vitality Now!®
some carcinogens, or other actions of vitamin E. This confirms PO Box 384
Greenville, NH 03048
previous studies. It is important to take supplements for the long Subscriptions: Free online
term. Regarding supplements and other health practices, it is never call 888-922-4848
too soon and never too late to start taking care of yourself. Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Although the soft drink companies deny that their beverages are vided for information only. Its
contents should not be used to
related to any health problems or obesity, it is now clear that such provide medical advice on indi-
high sugar drinks cause children to get fat (Mrdjenovic G, Levitsky DA, vidual problems. Consult a
Nutritional and energetic consequences of sweetened drink consumption... J Pediatr. 2003 h(ealth care professional for
Jun;142(6):604-10). The children who consumed soft drinks failed to reduce medical or health advice.
their food consumption. As a result they ate 244 more calories per Email: drjanson@drjanson.com
day, and in 8 weeks gained 0.8 pound more than their peers with Copyright, 2003:
Michael Janson, M.D.
lower sugar drink consumption.

Fruit Desserts
Occasionally I like to cook fruits for some variety and to make a healthy dessert. Here are three
easy and delicious desserts that will surprise your guests. 1. Take a barely ripe banana, slice the
skin open along its inside curve. Cut slightly across the skin on the bottom, so it will standup on
the flat surface. Put this in the oven at 350 degrees, and cook until the skin is brown-black. Wear
gloves to squeeze it open like a baked potato, add some freshly ground nutmeg and a touch of
vanilla inside and serve hot. 2. Core an apple, sprinkle in some cinnamon, and bake it at 350 until
soft. 3. Slice pears in half, remove the seeds, drizzle on some cherry juice (organic is available) and
add some cinnamon. Bake these or microwave them until soft, and serve them hot or cold.
********************************

I see patients at WholeHealth New England, in Arlington, Massachusetts, and at the


Center for Preventive Medicine, in Amherst, New Hampshire. I also do phone and
email consults: send email to drjanson@drjanson.com
For appointments, call 617-547-0295 in Arlington, or 603-673-7910 in Amherst.
Look for Dr. Janson’s New Vitamin Revolution, and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 9
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com September

September,, 2003

Dear Friends,
A recent article suggested that grapefruit sales are down in part
because of physicians’ and patients’ concerns that grapefruit can
interfere with the effect of some drugs, leading to side effects or
excessive activity of those drugs. I should put quotes around the
word “interfere” because it might just as well read “enhance.”
The common opinion is that grapefruit might be dangerous for
people taking medications. Another view is that eating grape-
Michael Janson, M.D.
Editor, Healthy Living fruit or drinking grapefruit juice might reduce the doses of
medications that people have to take. Grapefruit blocks cyto-
In This Issue chrome P450 enzymes that are involved in drug absorption and
Drugs and Grapefruit .................... 1 metabolism, often providing a greater effect for the same dose.
Mercury Toxicity ............................. 2 Lowering a dose of medication while maintaining benefit would
Mercury Protection ........................ 2 be a good effect, not a bad one, as long as it is monitored. (Of
Aspirin vs. Supplements ............... 3 course, this may not be seen as a good thing by the pharmaceu-
Ask Dr. J: Lung Disease (COPD) .. 3 tical companies that will sell less medication.) Some drugs
affected by grapefruit juice include antihistamines, calcium
References ........................................ 3
channel blockers, and drugs for cholesterol (statins), anxiety
In The Health News ....................... 4
(Xanax), hypertension, GERD, depression, and organ rejection.
Diet and Disease ............................. 4
Doctors and patients need to be in good communication about
Whole Wheat Cous Cous .............. 4
this effect (as well as other health care issues). Patients who are
eating grapefruit or drinking the juice need to tell their doctors
and be consistent in their consumption, and the doctor needs to make appropriate adjustments of the
medications to account for the increased effect. One difficulty is that the effect can vary from one drug
to another and from one patient to another, but that is true of medications even without grapefruit.
This is not the only situation in which foods or supplements might alter medication effects. After my
heart valve replacement, while I had to be on coumadin (an anticoagulant) for a short time, I was told
that I could take vitamin E as long as I took no more than 400 IU daily. I was informed that higher
doses could enhance the effect of the coumadin, leading to excessive bleeding risk. Although I did not
think this was likely, I saw the situation from a different perspective. If vitamin E could enhance the
effect of coumadin, in theory I could take less coumadin and get the same effect if I took higher doses
of vitamin E. This would reduce the cost and the potential side effects of coumadin.
The medical team was surprised by my view that if you have a choice it would be better to reduce the
medication, and not automatically tell patients to reduce the dietary supplement. I continued to take
my vitamin E, and noticed no enhancement of the coumadin effect, but this is not to say it doesn’t
happen. No matter what supplement you take or what drug you need, it is very important to stay in
close communication with your health care provider because the effects might not be consistent for
some drugs or different people.
1
Mercury Toxicity
Toxicity a lot to protect yourself from the dangers of
mercury toxicity, as well as the risks of other
Exposure to toxic heavy metals such as lead,
heavy metal excess.
mercury, arsenic, cadmium, and others poses a
serious health risk. These metals poison enzyme Mercury Protection
systems and damage tissues. Your most important protection from mercury
Mercury gets into the environment from mining and other heavy metal toxicity is prevention.
ore deposits, coal burning, medical waste incin- Avoid excessive immunizations, especially in
eration, and various manufacturing plants. It is children, with thimerosol-preserved vaccines.
found in batteries and in dental amalgams (“sil- Preservative-free vaccines are available for hepa-
ver” fillings). titis and DTP. If you have tooth decay, have
In the environment, inorganic mercury is con- composite fillings instead of amalgam.
verted by bacteria to methylmercury, which is Be careful of other environmental sources, par-
particularly toxic. Methylmercury gets into the ticularly the listed seafoods. Mercury may be
water supply and is consumed by fish. Larger found in household chemicals, cosmetics, and
fish and scavengers accumulate more mercury. medications. It is important to eat organic foods
Mercury sources in humans come from fish, as much as possible to reduce exposure to a
contaminated air and water, dental amalgams, variety of toxic metals and other chemicals.
and immunizations containing thimerosol, a pre- If you have been exposed to mecury and other
servative. Methylmercury (or mercury vapors) heavy metals, you can be tested for the level of
damages the kidneys, brain, and developing fe- exposure. Everyone has some of these elements
tus, and impairs neurological development in in their system, but they do not always cause
children. It is also a likely carcinogen. symptoms or chronic problems. The best test is to
have a urine toxic metal screen after taking a
A number of physicians have associated mercury
dose of a chelating agent (one that binds with
with the development of autism in children.
metals and carries them into the urine).
High levels may cause or worsen skin rashes,
mental cloudiness, chronic fatigue, nervousness, This challenge test has to be interpreted cor-
irritability, paresthesias (pins and needles), and rectly, as any chelator will increase the urine
autoimmune disorders. level of particular metals, so the level has to be
especially high to suggest toxicity, and it should
Out of over 200 studies on the toxicity of mer-
be associated with symptoms. If the level is only
cury, only one has suggested that mercury con-
moderately elevated, it is important to look for
sumption from fish is safe, and this study is
other causes of the health problems.
contrary to all of the other data. Of course, the
tuna industry has promoted this study to sug- Symptoms caused by high mercury levels can be
gest that mercury is quite safe during fetal treated with continued doses of the chelating
development and childhood, but it is unwise to agents that are used for the test. I recommend
base decisions on this one “outlier” study. DMSA (dimercaptosuccinic acid) for the test and
treatment. It is effective and has very low risk. It
For healthy children and adults, it is important
is also now available without a prescription.
to limit exposure to heavy metals and to remove
the ones that have already accumulated. The I recommend oral DMSA over intravenous DMPS
Environmental Working Group (www.ewg.org) for mercury and lead excess, as it is less expen-
lists the most contaminated fish (tuna, Gulf sive, and more effective in protecting the brain.
oysters, sea bass, halibut, and others) and the It is also valuable to take other sulfur-containing
least contaminated (wild salmon, flounder, had- supplements, such as alpha-lipoic acid, and N-
dock, farmed trout and catfish, and others). acetyl cysteine (NAC) (animal studies show that
They point out that the US standards for safety it is effective in eliminating methylmercury). At
are among the worst in the world. (Farmed the same time, I recommend supplements that
salmon is usually also contaminated with exces- help detoxify the body or displace heavy metals,
sive levels of toxic PCB’s.) However, you can do including zinc, selenium, and vitamin C.
2
Aspirin vs. Supplements an irreversible destruction of the air sacs (al-
veoli) and loss of elasticity of the lungs.
Low-dose aspirin is commonly recommended for
prevention of heart disease and reduction of Shortness of breath is the primary symptom of
excessive blood clotting within the arteries. The COPD, and severity is determined by how much
benefits in reduction of heart deaths is out- air someone can force out in one second (FEV1).
weighed by the complications, unless the risk of Treatment is with drugs to dilate the bronchi
a coronary is high (one percent/year or more; in and thin the mucus secretions, and steroids.
other words, mainly patients who have already A high-fat diet increases the symptoms. Eat lots
had a coronary thrombosis). of fruits and vegetables for their antioxidant
I have written before about the risks of aspirin, components. Also, take supplements that help
as even low doses are associated with increased mucous membranes and reduce shortness of
gastrointestinal bleeding. In one study, doses of breath, including vitamin C (4 gms/d), vitamin E
325 mg (one aspirin tablet), 81 mg (a baby (400 to 800 IU of mixed tocopherols), gamma-
aspirin), or even 10 mg daily all induced signifi- linolenic acid (240 mg from borage oil), omega-3
cant gastric mucosal or duodenal damage. fatty acids (fish oil and flaxseed oil), and a
Aspirin also induces kidney damage. Low dose variety of flavonoids (1 to 2 gms). N-acetyl cys-
therapy reduces the ability of the kidneys to teine (NAC, 1 to 2 gm) helps loosen secretions
clear waste from the blood. Within just one week and is a good antioxidant.
of taking daily aspirin, uric acid and creatinine Lung function is a significant predictor of mor-
clearance are impaired. Creatinine clearance tality, so it is important to avoid smoke and air
stayed low even a week after stopping aspirin. pollution and follow healthy supplement guide-
Aspirin is effective at reducing platelet adhe- lines and a low-fat diet.
siveness. Platelets initiate blood clotting by References:
clumping together when they are disturbed in Grapefruit and Medications
several ways, but other substances also reduce Lohezic-Le Devehat F, et al., Grapefruit juice and drugs... Therapie
platelet stickiness without side effects. Grape 2002 Sep-Oct;57(5):432-45.
flavonoids reduce platelet clumping by 77 per- Why grapefruit sales are souring. Wall St. Journal, July 17, 2003
Mercury Toxicity
cent. Vitamins C and E (mixed tocopherols only) Forman J, et al., ...mercury exposure cases treated with ... (DMSA)
significantly reduce platelet aggregation. Environ Health Perspect. 2000 Jun;108(6):575-7.
Fournier L, et al., [DMSA] treatment of heavy metal poisoning... Med
Ginkgo biloba inhibits platelet activating factor. Toxicol Adverse Drug Exp. 1988 Nov-Dec;3(6):499-504.
In addition, 120 to 240 mg of standardized ex- Aaseth J, et al., Treatment of mercury and lead poisonings with
[DMSA] and [DMPS]. A review. Analyst 1995 Mar;120(3):853-4.
tract reduces claudication, improves memory Ballatori N, et al., N-acetylcysteine as an antidote in methylmercury
and mood in Alzheimer’s patients, and relieves poisoning. Environ Health Perspect 1998 May;106(5):267-71..

tinnitus. It also contains potent antioxidants. Aspirin Risks and Alternatives


Sanmuganathan PS, et al., Aspirin for primary prevention of
Platelet aggregation is inhibited by garlic, coronary heart disease: safety and absolute benefit.... Heart 2001
Mar;85(3):265-271.
curcumin, ginseng, ginger, fish oil and other Cryer B, Feldman M, Effects of very low dose...aspirin therapy
natural and safe substances. Animal fat increases on...mucosal injury... Gastroenterology 1999 Jul;117(1):17-25.
platelet aggregation. Aspirin is unnecessary if Caspi D, et al., The effect of mini-dose aspirin on renal function...in
elderly patients. Arthritis Rheum 2000 Jan;43(1):103-8.
you attend to your diet and supplements. Keevil JG, et al., Grape juice, but not orange juice or grapefruit juice,
inhibits human platelet aggregation. J Nutr 2000 Jan;130(1):53-6.
Ask Dr
Dr.. J Schindler TH, et al., Effect of vitamin C on platelet aggregation in
smokers and nonsmokers. Med Klin 2002 May 15;97(5):263-9.
Q. What would be a good supplement or supple- Akiba S, et al., Inhibitory effect of the leaf extract of Ginkgo biloba L.
ments for COPD and the accompanying short- on oxidative stress-induced platelet aggregation. Biochem Mol Biol
Int 1998 Dec;46(6):1243-8.
ness of breath? CC, via email Srivastava KC, et al., Curcumin...inhibits aggregation...in...platelets.
Prostaglandins Leukot Essent Fatty Acids 1995 Apr;52(4):223-7.
A. Chronic obstructive pulmonary disease, or Verma SK, et al., Effect of ginger on platelet aggregation in man.
COPD, is the result of chronic damage to the Indian J Med Res 1993 Oct;98:240-2.
lining of the lungs, usually from smoking, but Legnani C, et al., Effects of...garlic...on...platelet aggregation in
healthy subjects. Arzneimittelforschung 1993 Feb;43(2):119-22.
also from other causes, such as chronic bronchi- Liu M, et al., Mixed tocopherols inhibit platelet aggregation in
tis. It is commonly associated with emphysema, humans... Am J Clin Nutr 2003 Mar;77(3):700-6.

3
In the Health News
•A new study in Japan shows that supplements of the hormone DHEA (dehydroepiandrosterone)
can improve blood vessel function and increase insulin sensitivity. Taking 25 mg of DHEA
enhances blood flow through the arteries by protecting the endothelium, reduces sugar levels
in the blood without changing insulin levels, and lowers the amount of plasminogen activator
inhibitor, preventing excessive blood clotting. These changes all have the potential to reduce
the risk of heart disease and diabetes. (Kawano H, et al., Dehydroepiandrosterone supplementation improves endothelial
function and insulin sensitivity in men. J Clin Endocrinol Metab 2003 Jul;88(7):3190-5.)

•The Environmental Working Group has issued a warning about the Dr. Janson's Healthy Living™
dangerous levels of PCB’s found in farmed salmon (http://www.ewg.org/
reports/farmedPCBs/es.php). PCB’s (polychlorinated biphenyls) are doxin- Published by
like chemicals that are carcinogenic, impair neurological develop- Vitality Now!®
ment in children, particularly if they are exposed during pregnancy, PO Box 384
Greenville, NH 03048
and damage immune function. EWG found high levels in 70 percent Subscriptions: Free online
of the tested fish, with 16 times as much PCB’s as the safer wild call 888-922-4848
salmon. PCB’s accumulate in farmed salmon because of their diet Information herein is not
and the fattening-up process used to increase their sale weight. medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
•The UN Food and Agriculture Organization and the World Health contents should not be used to
provide medical advice on indi-
Organization advice on diet to governments (Reuters, March 2003) says that vidual problems. Consult a
to prevent heart disease, diabetes, cancer, and obesity people should h(ealth care professional for
get most of their calories from complex carbohydrates, eat adequate medical or health advice.
but not high protein, and reduce sugar calories to less than 10 percent Email: drjanson@drjanson.com
of the diet (this amount of dietary sugar is less than half that of the Copyright, 2003:
Michael Janson, M.D.
typical American diet).

Whole Wheat Cous Cous


Cous cous is a traditional North African dish made with a small, round pasta that is commonly
made from refined wheat, but is available as whole wheat. It is easy to make a vegetarian version.
Sauté onions, crushed garlic, and ginger with olive oil. Turn off the heat, and add cooked chick peas
plus diced tomatoes, carrots, peppers, and summer squash. Boil a cup of whole wheat cous cous
in 1 1/2 cup of vegetable broth (it only takes a few minutes), add the cooked vegetables, and simmer
until the broth is absorbed. Add chopped cilantro and season the dish with lemon or lime, cumin,
and black or cayenne pepper. You can use other vegetables, such as cauliflower. You can make this
dish with millet instead of cous cous. Boil a cup of millet in 2 cups of vegetable broth until most
is absorbed, then proceed as above. Either way, this dish is tasty and nutritious.

I see patients at WholeHealth New England, in Arlington, Massachusetts, and at the


Center for Preventive Medicine, in Amherst, New Hampshire. I also do phone and
email consults: send email to drjanson@drjanson.com
For appointments in Arlington call 617-547-0295. For Amherst call 603-673-7910.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 10
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com October

October,, 2003

Dear Friends,
I have just returned from a very rewarding consulting and
teaching trip to Japan. I was impressed with the rapid expansion
of interest in nutritional medicine and chelation therapy, among
both doctors, dentists, and the public. It was also exciting that a
number of businesses are interested in bringing better health to
the Japanese consumer.
They are increasingly aware of the relationship between dietary
Michael Janson, M.D.
Editor, Healthy Living supplements and health. I am pleased to report that the Ameri-
can College for Advancement in Medicine (ACAM) now has a
In This Issue sister organization in Japan (Japanese ACAM), and anti-aging
Healthy Foods Abroad ................... 1 medical societies are growing.
Pandemic Diabetes ......................... 2 The Japanese are also advanced in their appreciation of natural
Diabetes Treatment ........................ 2 and organic foods. There is a growing movement (pardon the pun)
Gingivitis and Heart Disease ........ 2 toward organic farming and gardening, and a significant skepti-
Ask Dr. J: Vitamin E Safety ........... 3 cism of pesticides, food additives, and genetically modified foods.
References ........................................ 3 My hosts were aware of my very particular dietary habits, and
In The Health News ....................... 4 they made every effort to accommodate my nutritional needs. I
Diet and Disease ............................. 4 was again surprised and delighted with the proliferation of
Rice Lentil Mujadara ...................... 4
organic restaurants. Most lunches were “bento boxes” with
organic brown rice, tofu, and vegetables.
Virtually every night we were able to go to a different organic restaurant in many areas of the city.
They served whole, natural foods that were elegantly and deliciously prepared. I never recommend
sacrificing pleasure for health, primarily because it is unnecessary to do so. Natural food preparation
can provide a wide variety of delights for the palate, and many of these dishes are easy to prepare
at home with commonly available ingredients (although sometimes organic foods are harder to find).
However, I was once again dismayed to see the proliferation of a wide variety of North American “fast
junk” outlets. These are the same restaurants we see all the time in the US, but it always comes as
a shock to me to see how widespread they are when I travel abroad. They are both the cause and the
harbingers of a looming medical and health catastrophe in the US and worldwide. A few years ago
I was informed about a Greek government initiative to educate the public about the benefits of the
traditional Greek (or Mediterranean) diet. This diet is low in meats, and depends on vegetables,
fruits, beans, grains, yogurt, and nuts, and is relatively high in olive oil as a source of fatty acids.
As healthy as the Mediterranean diet is compared with the US diet, the mortality from a variety of
ailments is still higher in these countries than in Japan, where they also eat far more vegetables,
grains (brown rice is increasingly available), fresh fruits, tofu, nuts, seeds, and fish than are
consumed in other industrialized countries. In spite of the high rate of smoking, longevity is high in
Japan. I can only speculate as to what will happen when smoking is reduced.
1
Pandemic Diabetes On the positive side, the United States is one of
the leaders in the development and expansion of
One of the consequences of the growth of fast food
organic foods, and the enlightened, liberal avail-
outlets (as well as other poor dietary choices and
ability of dietary supplements is one of the most
lack of exercise) in the United States, Japan,
important counterbalances to unhealthy habits.
Europe, and other countries is the parallel grow-
It is also funding studies on nutrition, health
ing rate of obesity and diabetes around the
habits, and dietary supplements, as well as al-
world. In fact, diabetes is increasing so much
ternative treatments such as chelation therapy.
that it can now be considered pandemic (a dis-
ease occurring over a wide geographic area and Diabetes – Prevent and Treat
affecting a high proportion of the population). While diabetes is an increasing problem in the
At a recent meeting of the International Diabe- US and worldwide, you can choose to prevent
tes Federation an expert analysis of the annual and treat it with diet, exercise, and supplements.
cost of diabetes care came to $153 billion. It is This does not mean that you can be assured of
estimated that in 20 years, 333 million people eliminating the need for medications or insulin,
will be at risk of developing adult onset diabetes, but it usually makes it possible to at least reduce
and the annual cost could rise to almost $400 the dose. Of course, good health habits also
billion by that time. This is far greater than the prevent and treat other ailments.
social and financial costs of AIDS. Most of this As with so many health issues, a high fiber diet,
disease rate is due to modifiable lifestyle choices. rich in vegetables, legumes, fresh fruits, seeds,
This is an enormous economic burden not only nuts, and whole grains is likely to provide the
for developing countries, but also in industrial- most benefits. Being physical every day is ben-
ized societies. In addition, it is an extreme per- eficial, and a regular exercise program is essen-
sonal and family burden for those who develop tial to increase insulin sensitivity and improve
the complications of diabetes. These can be de- blood sugar control.
bilitating and lead to dependency on family, Several supplements help control blood sugar.
friends, and society, and early death. Chromium increases insulin sensitivity, but you
The complications of diabetes include heart dis- may need up to 1000 mcg per day, far more than
ease, loss of vision (from macular degeneration, the nutritional dose of 200 mcg. Alpha-lipoic acid
retinal atherosclerosis, and cataracts), prema- (100 to 300 mg) improves sugar levels, and higher
ture dementia, kidney disease, peripheral neur- doses (1000 mg) can treat diabetic neuropathy.
opathy (numbness and tingling of the extremi- Gamma linolenic acid (240 mg) also helps treat
ties), and loss of limbs to gangrene from harden- neuropathy, as well as having numerous other
ing of the arteries. It is not a pretty picture, benefits. Increasing magnesium intake is associ-
especially considering that it is almost totally ated with a reduced risk of diabetes. It is also
preventable and reversible with lifestyle changes, beneficial to take vitamins C, E, and B complex
and a variety of dietary supplements. (including thiamine, which is associated with
Some of these experts were urging food compa- reduced risk of diabetic kidney disease).
nies, and particularly those who make and sell
fast foods, to make healthier products. To para-
Periodontal Health–beyond the mouth
phrase my colleague, Bernard Rimland, this is Gingivitis or periodontitis is the most common
like promoting vegetarianism to a shark. cause of tooth loss. Inflammation of the gums
Considering the effects of fast foods and the and surrounding tissues is the result of poor diet
health damage from tobacco, it seems that the and poor oral hygiene. Avoiding refined sugar,
most “successful” US export is disease. (Now, in eating whole foods, and regular flossing, brush-
support of large US companies, the goverment ing, and irrigating are essential if you want to
wants to force genetically modified foods on the maintain your teeth throughout your life.
world’s population, in spite of widespread public Chronic gingivitis has implications far beyond
opposition, and without any scientific studies to the mouth. It may increase the risk of heart
suggest that these foods are safe.) disease, adverse pregnancy outcomes, diabetes,
2
and lung infections. Elevation of CRP, the in- Ask Dr
Dr.. J
flammatory marker, is associated with increased
Q. Don’t recent studies show vitamin E is not
heart disease risk, and many gingivitis patients
helpful in disease prevention, and that gamma
have higher CRP. In those patients, treating the
tocopherol may even be harmful? RS, by Email.
gingivitis and eliminating the infections helps to
reduce the level of the CRP in the blood. A. This is misleading information. Evidence sug-
gests that you may need to take antioxidants,
Heart patients are more likely to have lost their
such as vitamin E, for ten years or more to get the
teeth or have antibodies to gingival bacteria. In
most (and statistically significant) benefits.
a study, of 159 men with heart disease they were
50 percent more likely to have lost their teeth or In the study on vitamin E that associated gamma
have antibodies to periodontal bacteria than a tocopherol with potential harm, the authors (but
comparable group without heart disease. This not the media headlines) indicated that gamma
suggests that the chronic gingival infection could tocopherol is a marker for trans fat intake. Most
contribute to their atherosclerosis. people get little vitamin E, but if what they do get
comes from hydrogenated vegetable oils with
Another study shows an increased risk of heart
trans fats they are likeley to be harmed by those
disease in gingivitis patients, and in addition it
fats, rather than the vitamin E (including gamma
suggested an association between gingivitis and
tocopherol). This does not mean that supple-
the risk of strokes, although this did not reach
ments of healthy sources of vitamin E with
statistical significance. The research is not con-
gamma tocopherol are risky. I continue to take
sistent, but the weight of evidence suggests that
large amounts of vitamin E, including a high
gingivitis has serious health implications.
percentage of gamma tocopherol, as numerous
Compared with just brushing, a comprehensive studies suggest that this is beneficial.
multivitamin plus brushing can reduce signs of
gingivitis, such as bleeding index, pocket depth, References:
and gingival index. Antioxidant supplements, Pandemic Diabetes
including vitamins C and E and bioflavonoids, World Facing Diabetes Catastrophe, Reuters, August 25, 2003
Cameron NE, Cotter MA Metabolic and vascular factors in ...diabetic
help maintain healthy gums, partly becaue they neuropathy. Diabetes 1997 Sep;46 Suppl 2:S31-7.
can reduce inflammation. Liu S, Intake of refined carbohydrates and whole grain foods in
relation to risk of type 2 diabetes mellitus and coronary heart
Some supplements are specifically helpful if they disease. J Am Coll Nutr 2002 Aug;21(4):298-306.
are applied topically. Coenzyme Q10 helps when Meyer KA, et al., Carbohydrates, dietary fiber, and incident type 2
diabetes in older women. Am J Clin Nutr. 2000 Apr;71(4):921-30.
taken as a supplement and when applied to the Babaei-Jadidi R, et al., Prevention of incipient diabetic nephropathy
gums. I usually recommend 100 to 200 mg of a by high-dose thiamine... Diabetes 2003 Aug;52(8):2110-20.
Anderson RA, et al., Elevated intakes of supplemental chromium...in
chewable coQ supplement, which helps in both individuals with type 2 diabetes. Diabetes 1997 Nov;46(11):1786-91.
ways (in addition to its benefits for blood pres- Ziegler D, Therapy with antioxidants in human diabetic neuropathy.
J Neurochem 2003 Jun;85 Suppl 2:15.
sure, heart disease, and immune enhancement). Periodontal Disease
The B vitamin folic acid helps treat gingivitis Jin LJ, et al., Are periodontal diseases risk factors for certain systemic
disorders... Hong Kong Med J 2003 Feb;9(1):31-7.
when it is applied topically. The usual dose in Genco R, et al., Periodontal disease and cardiovascular disease:
studies is 5 mg, twice per day, as a mouth rinse. epidemiology and possible mechanisms. J Am Dent Assoc 2002
Jun;133 Suppl:14S-22S.
Diabetics and smokers have increased risks and Pussinen PJ, et al., Antibodies to periodontal pathogens are
greater severity of gingivitis. It also helps to associated with coronary heart disease. Arterioscler Thromb Vasc
Biol 2003 Jul 1;23(7):1250-4. Epub 2003 Apr 24.
strengthen the immune system to maintain re- Morrison HI, et al., Periodontal disease and...coronary heart and
sistance to infections. Diet, exercise, and many cerebrovascular diseases. J Cardiovasc Risk 1999 Feb;6(1):7-11.
Mattila K, et al., Effect of treating periodontitis on C-reactive protein
supplements all support immunity. levels: a pilot study. BMC Infect Dis 2002 Dec 10;2(1):30.
Nishida M, et al., Dietary vitamin C and the risk for periodontal
Lifestyle changes, careful oral hygiene, and regu- disease. J Periodontol 2000 Aug;71(8):1215-23.
lar dental care can eliminate gingivitis and the Munoz CA, et al., Effects of a nutritional supplement on periodontal
status. Compend Contin Educ Dent 2001 May;22(5):425-8.
serious risks associated with it. Keep healthy Hanioka T, et al., Effect of topical application of coenzyme Q10 on
teeth and you will be able to continue for many adult periodontitis. Mol Aspects Med 1994;15 Suppl:s241-8.
years to eat those foods that are essential for Pack AR, Folate mouthwash: effects on established gingivitis in
periodontal patients. J Clin Periodontol 1984 Oct;11(9):619-28.
your overall health.
3
In the Health News
•A study of elderly women shows that long-term use of vitamins C and E can enhance cognitive
function. Of 15,000 women in their 70s, those who had taken supplements for more than 10
years performed better on tests of memory and mental clarity than others who had not taken
supplements or had taken them for a shorter time. It is never too soon to start taking
antioxidant supplements, as other studies also suggest that long-term use has health advan-
tages. (Grodstein F, et al., High-dose antioxidant supplements and cognitive function in community-dwelling elderly women. Am J Clin
Nutr. 2003 Apr;77(4):975-84.)

•Long-term multivitamin supplementation is beneficial in protecting Dr. Janson's Healthy Living™


health. Among 145,000 men and women, colon cancer was reduced
Published by
by 30 percent among those regularly taking multivitamins 10 years
Vitality Now!®
prior to the start of the study, but those who started them later or did PO Box 384
not take any were not so protected. (Multivitamin Use and Colorectal Cancer Greenville, NH 03048
Incidence in a US Cohort: Does Timing Matter? Am J Epidemiol 2003 Oct 1;158(7):621-8.)
Subscriptions: Free online
Diet and Disease call 888-922-4848
•It is no surprise that fast food restaurants serve unhealthy products Information herein is not
medical advice or direction. All
(one of their defenses against lawsuits is that everyone knows they material in this newsletter is pro-
are unhealthy). Now a review of fast food habits shows that 37 vided for information only. Its
percent of adults and 42 percent of children eat these foods (Paeratakul contents should not be used to
S, et al., Fast-food consumption among US adults and children.... J Am Diet Assoc 2003
provide medical advice on indi-
vidual problems. Consult a
Oct;103(10):1332-1338).
As a result, their diets are high in calories, fat, h(ealth care professional for
saturated fat, salt, sugar, and soft drinks. They are depriving medical or health advice.
themselves of fresh fruits and vegetables and their nutrients, includ- Email: drjanson@drjanson.com
ing vitamin C and carotenoids. This contributes to the high rate of Copyright, 2003:
obesity and related illnesses, including childhood asthma. Michael Janson, M.D.

Lentils and Brown Rice (Mujadara)


This Middle Eastern dish is simple and tasty, with few ingredients that cook fairly quickly. Have
cooked brown rice available (I use a rice cooker, which is inexpensive and does a great job in 45
minutes with little attention). Cook green lentils in adequate water. They usually take about 30
minutes, but they will finish cooking later. Sauté onions in olive oil until brown (one of my few
dishes without garlic, although you can add that too, if you like), and add cumin (the main flavor)
in liberal amounts, and a small amount of sea salt. Mix equal amounts of rice and lentils with the
onions in a sauce pan, and let them simmer until it is a thick stew with all the flavors blended. I
add a little fresh cayenne, although this is not traditional. Serve this dish with whole wheat pita
bread, and use it to dip into the stew.

I see patients at WholeHealth New England, in Arlington, Massachusetts, and at the


Center for Preventive Medicine, in Amherst, New Hampshire. I also do phone and
email consults: send email to drjanson@drjanson.com
For appointments in Arlington call 617-547-0295. For Amherst call 603-673-7910.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 11
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com November
November,, 2003

Dear Friends,
Heart disease remains the number one cause of death in the
United States and other developed countries. It is clearly due to
lifestyle issues, including poor diet, lack of regular exercise,
smoking, and a combination of high stress with negative emo-
tional states. Cholesterol also plays a role, but I find it tragically
laughable that the Coca Cola company, a purveyor of some of the
most unhealthy consumables throughout the world, is now
Michael Janson, M.D. introducing an orange juice that contains cholesterol-lowering
Editor, Healthy Living
substances called plant sterols.
In This Issue Phytosterols are indeed healthful contributions to the diet, and
Plant Sterols and Coke ................... 1 they are already added to otherwise unhealthful margarines.
Emotions and Heart Health .......... 1 Coca Cola is introducing them into an orange juice with 110
In the Health News
calories per serving, and recommending two servings a day.
Undiluted juice is too high in sugar, which is why I always
Exercise and Breast Cancer ........... 2
suggest diluting such drinks by at least half to two thirds.
Nutrition and Diabetes .................. 2
Dilution would reduce the sterols to less than recommended
Ask Dr. J: Varicose Veins ............... 2 amounts for cholesterol lowering. (Coca Cola, by the way, also
Due to my relocation to Florida, owns and markets Odwalla and Samantha juices.)
this issue is reduced to two pages.
Look for a full issue next month. This news from Coke comes at a time when we also learn that
infants from four months to two years old are consuming un-
healthy “junk,” such as french fries and soft drinks, including
colas, at an alarming rate. The research shows that on the survey day 25 percent of children eat no
healthy vegetables or fruits. It is not surprising that even among toddlers the proportion who are
overweight is up to 15 percent, and this helps explain why so many older children are obese. These
parental decisions, usually made for convenience or out of ignorance, lead to early health problems,
especially when children carry these habits into adulthood.
Emotions and Heart Health
Although it is a major contributor, poor diet is not the only influence on heart health. Emotional
states (at least in men, in the latest study) play a significant role in the development of cardiovascular
heart disease, according to a new study that confirms earlier data. Researchers found that hostility,
depression, pessimism, and anxiety increased the risk of heart disease by 6 percent for each increase
of one point on the survey score. They also noted that poor concentration contributed to the heart-
disease link. The risks were independent of obesity, insulin resistance, or high blood pressure.
It is not yet clear that psychological or drug treatment for emotional states makes any difference in
the association with heart disease. However, numerous other studies show that relaxation, yoga,
meditation, and related practices can be beneficial for health. In any case, it is always helpful to
cultivate the positive feelings and attitudes that enhance the value of living every day.
1
In the Health News the long term. In addition, whole grains and
The newsletter is abbreviated this month be- beans provide valuable essential fatty acids.
cause of my relocation to Florida, but here are Saturated fats come mainly from meat, whole
some valuable health news articles. dairy products, and chicken.
Hu FB, van Dam RM, Liu S, Diet and risk of Type II diabetes: the role of
•Exercise reduces breast cancer risk, even if it is types of fat and carbohydrate. Diabetologia. 2001 Jul;44(7):805-17.
only recreational activity for a few hours a week. ******************************
Evaluating over 500 women with breast carci-
noma in situ (an early cancer) and comparing Ask Dr
Dr.. J
them with 600 comparable women without can- Q. I have varicose veins, and surgery has been
cer, showed that “any” reported physical activity recommended. Do you have any suggestions to
lowered the cancer risk by 35 percent. The activi- help me avoid the operating room? VP, by Email.
ties were walking, jogging, dancing, bicycling,
and similar exercises. A. Varicose veins are those in which blood pools
as a result of damage to the valves that maintain
Previous studies have shown the value of exer- one-way blood flow back to the heart, and weak-
cise in cancer prevention, as well as heart health, ness of the vein walls. The damage usually comes
diabetes, immune function, and more. These from vein pressure in susceptible vessels due to
researchers already found that exercise helps constipation, obesity, inactivity, or pregnancy. It
reduce invasive cancers, with increasing levels is unlikely that anything could repair the dam-
of exercise further reducing the risk. aged valves, but you may be able to reduce
For some exercise benefits, you have to do more varicosities, especially prominent small veins.
than the minimum, but even small amounts of While it is possible that you can help reduce
activity are helpful. This is in addition to the varicose veins with non-surgical methods, it is
sense of well being, higher energy, lessened back not clear that any one method will succeed.
pain, and improved sleep that exercise provides. However, if you do not improve, you can always
Patel AV, et al., Recreational physical activity and risk of postmenopausal get surgery later.
breast cancer in a large cohort of US women. Cancer Causes Control
2003 Aug;14(6):519-29. I have found it helpful for patients to eat a high
Patel A, et al., Lifetime recreational exercise activity and risk of breast
carcinoma in situ. Cancer 15 November 2003;98(10):2861-9. (Online fiber diet to prevent further excess pressure on
publication 6 October 2003) the veins. Fiber retains water in the bowel, and
****************************** keeps the stool soft and bulky to prevent strain-
•A group at Harvard reviewed the nutrition ing. In addition, it helps to wear support stock-
literature to determine the value of different ings that keep pressure on the outside of the leg,
carbohydrates and fats in preventing type II which may prevent pooling of blood in the dam-
diabetes. They concluded that saturated fat and aged vessels.
trans fats (from partially hydrogenated veg- I recommend some supplements that strengthen
etable oils – margarine and shortening) increased the vein walls, and others that help reduce the
the risk. Polyunsaturated fats, and especially risk of blood clots (thrombi) in the vessels and
omega-3 oils (from fish, flaxseeds, walnuts, and inflammation (phlebitis). Thrombophlebitis, can
a few other nut or seed sources) reduced the risk. lead to dangerous clots traveling to the lungs.
They also urged increases in healthy unrefined Bioflavonoids (1000 to 2000 mg, daily) help
carbohydrates that are high in fiber, including strengthen vessel walls and enhance the value of
unprocessed grains. These foods reduce sugar vitamin C (2000 to 4000 mg), which reduces
responses in the blood and lower insulin levels. inflammation and improves vessel strength. The
They were careful to make the distinction be- standardized herbs: butcher’s broom ((100 mg),
tween these whole foods and refined, processed horse chestnut (500 mg), and gotu kola (120 mg)
carbohydrates. This is important when making are also helpful, and are available in some com-
dietary choices. Diet fads that lump all carbohy- bination formulas. Among others, curcumin (600
drates together, and restrict them as a whole, mg) and fish oil (600 to 1200 mg of EPA/DHA)
are likely to be too low in fiber to be beneficial in help to reduce inflammation.
2
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 5 No. 12
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com December
December,, 2003

Dear Friends,
Many of my readers in New England were distressed when I
wrote that I had moved to Florida, thinking that I had quit the
Northeast for good. However, I can reassure those of you from the
region that I will be returning sometime in the Spring, and will
again see patients in my two offices, Arlington, MA, and Amherst,
NH. I very much appreciate your concerns and desire to have me
in the area.
Michael Janson, M.D.
Editor, Healthy Living I made the move to Florida for a variety of reasons, but as you
might imagine, the primary one was the winter weather. I am
In This Issue able to be outdoors more, and I’ll have an easier time exercising
Big Business in Obesity ................. 1 year round. In addition, I’ll be able to grow melons more easily,
Managing Injuries .......................... 2 and papayas, which are impossible in New England. This all fits
Supplements for Injuries ............... 2
in well with my commitment to a healthy diet and lifestyle.
Environmental Protection ............. 3 Big Business in Obesity
Ask Dr. J: Kidney Stones ............... 3 Reuters reported in October that many businesses are now
References ........................................ 3 catering to the obese population, from vacation resorts with
In The Health News ....................... 4 stronger beds, wider stairs, and armless chairs, to companies
Diet and Disease ............................. 4 marketing larger towels, larger clothes hangers, and seat belt
Buckwheat with Vegetables ......... 4 extenders. According to the article, weighing scales are now
available that go up to 1000 pounds.
A spokesperson for the obese population, herself 324 pounds, noted that the majority of the
population is overweight, so it is simply good business to cater to them. This may be true from a
business perspective, but overweight and obesity have much wider implications. In fact, another
“business” thrives as a result of the high rate of obesity—health care.
It was recently reported that one of the sectors of the economy that was leading the recovery was
health care, with the implication that this was a social good. This may have benefits for the economy,
but is it not shortsighted to in any way consider an increase in the utilization of health care services
as being good for the community? One of the contributors to increased use of health care facilities is
the high rate of overweight and obesity.
With the increased risk of heart disease, hypertension, diabetes, arthritis, cancer, and accidents
among the overweight and obese, it is not surprising to find that health care costs are directly related
to weight. Several studies show that costs go up by 10, 36, and 45 percent as body mass index (BMI),
normally 18-22, rises to 25, 30, and then above 35 Kg/sq.m., which reflects obesity.
It is unfortunate that interest in diet and weight loss programs, as well as fitness centers has been
declining in spite of the need for better health and weight control. A healthy diet is inexpensive, and
a regular walking program requires no extra expenditure—except of calories.
1
Managing Injuries Capillary fragility leads to increased blood leak-
age and the dramatic appearance of bruises in
While recent months have been both exciting
response to injury (the kind that elicit sympa-
and stressful for me, I have also learned some
thy). A variety of flavonoids improve capillary
lessons—such as the importance of being patient
resistance to trauma, up to 40 to 65 percent in
and careful. What with buying a home in Florida,
one study (this is studied by putting a suction
packing up and selling a home in Cambridge,
cup on the skin and measuring the vacuum
putting the garden to bed in New Hampshire,
pressure needed to cause capillary rupture).
and remodeling the Florida house, I have man-
aged to injure myself several times. In another study, flavonoids were administered
Most recently, a stack of drywall that I was to patients undergoing surgical hemorrhoid re-
trying to reposition became unbalanced and fell moval. Those who received the supplements, but
toward me. With some luck I was able to slip out not those on placebo, had a much reduced inci-
from under, but not before the edge of the stack dence of bleeding after the procedure.
banged into my thigh (fortunately not breaking Flavonoids also reduce acute and chronic inflam-
it), skittered down and bruised the muscle. (How- mation, and they protect against the oxidative
ever, the visible bruise was unfortunately not damage. They also lessen the swelling that ac-
dramatic enough to elicit much sympathy.) companies injury.
I believe that my high doses of dietary supple- Other Nutritional Support
ments contributed to avoiding a worse injury Numerous studies support the role of zinc, argi-
and more bruising. In addition, I modified my nine, vitamins A, C, and E, and essential fatty
intake after the injury to promote the healing acids in the healing process from wounds, physi-
and relieve some of the pain, and two days later cal trauma, and burns. (In severe burns, it may
my limp was gone and I was back to running. also be necessary to increase protein intake.)
A number of supplements help to increase tissue
After my injury, I added extra L-arginine and
and blood vessel strength, reducing damage and
zinc to my supplement program, even though I
bleeding in response to trauma, or promote wound
take some zinc regularly in my multivitamin.
healing. Vitamin C is essential in making the
Arginine improves both wound healing and im-
collagen in connective tissue. Bioflavonoids and
mune function in the elderly, enhancing white
vitamin C reduce capillary fragility.
blood cell function as a side benefit. Typical
Research shows that after a variety of traumas, doses of arginine are from 4 to 10 gms per day.
injury is reduced with vitamin C supplementa-
I also took bromelain as part of my healing
tion. Swelling and tissue injury are reduced after
program. Bromelain is a pineapple-derived ex-
burns when vitamin C is given at the time of the
tract containing protein-digesting enzymes and
trauma. Intravenous administration of 14 mg/
non-enzyme substances. It removes debris left
Kg/hour (the amount in one study) translates to
after tissue is injured, reduces swelling, acceler-
giving 1 to 2 gm orally every hour.
ates healing, and is anti-inflammatory. Research
Vitamin C also reduces damage and supports suggests that bromelain relieves tenderness, as
recovery after exercise-induce muscle injury. well as pain at rest and during motion after blunt
This suggests that other injuries would respond trauma to muscles.
similarly. In one study, with only 400 mg daily
for two weeks before demanding exercise, muscle Some side benefits of bromelain include reduc-
soreness was reduced and function enhanced. tion of platelet aggregation, anti-thrombotic ac-
Another report from 1982 stated that from 500 to tivity, interference with tumor cell growth, stimu-
3000 mg of vitamin C, administered to non- lation of immunity, and, in animal studies, inhi-
deficient subjects, enhanced healing from sur- bition of invasiveness of tumor cells.
gery, injury, and leg ulcers and improved the Bromelain activity is measured in mcu (milk clot
quality of collagen. Vitamin C and E enhance units). Typical doses are 5000 to 10,000 mcu
recovery in critically ill surgical patients, reduce daily, more at the start of therapy and tapering
organ failure, and lessen time in the ICU. off as the healing progresses.
2
Environmental Protection obstructed when they pass through the ureter.
Ultrasound destruction is the usual treatment,
You don’t need to work at the EPA to worry about
the fragments being passed in the urine.
toxins in the environment. With our Florida
home remodeling , there is an abundance of dust The most common stone is made of calcium
and fumes in the air, from plaster, glues, wood, oxalate. Oxalic acid is present in some foods,
grout removal, and paint residues, as well as the such as spinach, rhubarb, strawberries, beet
smoke that drifts in from the workmen who have greens, tea, and chocolate, among others. Lim-
their cigarettes outside. iting these in the diet may help. Vegetarians
have about half the rate of kidney stone forma-
I can’t help but breathe these in, although I do as
tion as meat eaters.
much as possible to avoid the working areas and
to have a lot of cross ventilation. In order to help Limit your salt, sugar, and caffeine intake, but
protect myself, I vacuum with a HEPA filter to dietary calcium appears to help by binding with
remove small particles. I also do outdoor exercise oxalate in the gut, thus limiting its absorption
regularly to help clear my lungs (running on the and reducing stone formation. Drinking plenty
beach also helps to clear my mind). of water helps by diluting the urine.
In addition to Vitamins C and E, and other Magnesium and vitamin B6 (pyridoxine) reduce
antioxidants such as coenzyme Q10, I recom- oxalate excretion, and lower the rate of stone
mend N-acetyl cysteine (NAC) to help loosen formation. Typical doses are 500 mg of magne-
mucous secretions, which helps the cilia lining sium and 100 mg of B6, the amounts in a good
the airways to bring up the particles that get into multivitamin-mineral. Vitamin C is not associ-
the lungs. It is also an antioxidant, protecting ated with an increased risk of kidney stones, in
against a variety of environmental toxins. I take spite of the current medical myth.
500 mg twice a day. This also helps chronic
References:
bronchitis and obstructive lung disease.
Obesity Business
Calcium D-glucarate helps the liver detoxify Catering to Obese Becoming Big Business, Reuters, October 24, 2003.
chemicals (Walaszek Z, et al., Metabolism, uptake, and Thompson D, et al., Body mass index and future healthcare costs: a
retrospective cohort study. Obes Res. 2001 Mar;9(3):210-8.
excretion of a D-glucaric acid salt .... Cancer Detect Prev.
Quesenberry CP Jr, et al., Obesity, health services use, and health
1997;21(2):178-90). Many toxins are excreted after care costs ... Arch Intern Med. 1998 Mar 9;158(5):466-72.
the liver attaches them to glucuronic acid. In the Managing Injuries
intestines, this bond may be broken, and the Matsuda T, et al., ... high-dose vitamin C therapy on postburn lipid
peroxidation. J Burn Care Rehabil. 1993 Nov-Dec;14(6):624-9.
toxin reabsorbed and recirculated to the liver. Matsuda T, Effects of high-dose vitamin C administration on
Calcium D-glucarate helps maintain the bond, postburn microvascular fluid and protein flux. J Burn Care Rehabil.
so the toxin can be more readily excreted. I take 1992 Sep-Oct;13(5):560-6.
Thompson D, et al., Prolonged vitamin C supplementation and
500 mg twice a day, and I recommend higher recovery from demanding exercise. Int J Sport Nutr Exerc Metab.
doses for more serious exposures. 2001 Dec;11(4):466-81.
Ringsdorf WM Jr, Cheraskin E, Vitamin C and human wound
Finally, I also take 500 mg of silymarin, a fla- healing. Oral Surg Oral Med Oral Pathol. 1982 Mar;53(3):231-6.
Nathens AB, ...antioxidant supplementation in critically ill surgical
vonoid complex from milk thistle, that is known patients. Ann Surg. 2002 Dec;236(6):814-22.
to support the liver, protect it from toxins, and Galley P, Thiollet M, A double-blind, placebo-controlled trial of a
new veno-active flavonoid fraction (S 5682) in the treatment of
help regenerate damaged liver cells. It is also symptomatic capillary fragility. Int Angiol. 1993 Mar;12(1):69-72.
known to help with liver damage from mush- Ho YH, et al., Prospective randomized controlled trial of a
micronized flavonidic fraction to reduce bleeding after
room poisoning (Enjalbert F, et al., J Toxicol Clin Toxicol. haemorrhoidectomy. Br J Surg. 1995 Aug;82(8):1034-5.
2002;40(6):715-57). Pelzer LE, et al., Acute and chronic antiinflammatory effects of plant
flavonoids. Farmaco. 1998 Jun 30;53(6):421-4.
Ask Dr
Dr.. J Shi HP, et al., Supplemental L-arginine enhances wound healing in
diabetic rats. Wound Repair Regen. 2003 May-Jun;11(3):198-203.
Q. Do you have any suggestions for preventing Kirk SJ, et al., Arginine stimulates wound healing and immune
function in elderly human beings. Surgery 1993 Aug;114(2):155-9.
another kidney stone? SK, via Internet Maurer HR, Bromelain: biochemistry, pharmacology and medical
use. Cell Mol Life Sci. 2001 Aug;58(9):1234-45.
A. Kidney stones result from crystallization of Masson M, Bromelain in blunt injuries of the locomotor system. A
substances in the urine that grow to form a hard study of observed applications in general practice. Fortschr Med.
mass. They can lead to severe pain if they become 1995 Jul 10;113(19):303-6.

3
In the Health News
•Regular exercise and increasing levels of exercise after being diagnosed with cancer are both
associated with improved quality of life (Blanchard CM, et al., ...exercise [and] quality of life in adult cancer survivors?
Prev Med. 2003 Nov;37(5):389-95). At least a half hour of exercise, three times a week, helped compared
with decreasing levels (usually as a result of depression, despondency, fatigue or treatment),
but this study did not evaluate an effect on survival. Other studies suggest that exercise helps
survival in prostate cancer and other cancers (Sawada SS, et al., Cardiorespiratory fitness and cancer mortality in
Japanese men... Med Sci Sports Exerc. 2003 Sep;35(9):1546-50), while obesity increases recurrence and mortality
in breast cancer (Rock CL, et al., Can lifestyle modification increase survival in ...breast
cancer? J Nutr. 2002 Nov;132(11 Suppl):3504S-3507S).
Dr. Janson's Healthy Living™
•A recent analysis showed the public health benefit of preventing age- Published by
related macular degeneration, a leading cause of blindness, with Vitality Now!®
vitamins C, E, beta carotene and zinc (Bressler NM, et al., Potential public health PO Box 384
Greenville, NH 03048
impact of ...AREDS report no. 11. Arch Ophthalmol. 2003 Nov;121(11):1621-4). A physician
Subscriptions: Free online
ridiculously commented (Reuters, Nov 10, 2003) that they should “only be or call 888-922-4848
used in intermediate or advanced disease.” Why wait for an exam to Information herein is not
show you are already diseased? How is that preventive medicine? medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
•The Mediterranean diet, rich in fruits, vegetables, fish, fiber, and contents should not be used to
provide medical advice on indi-
olive oil, but low in meat, reduces the signs of inflammation that are vidual problems. Consult a
risk factors for heart disease, and the findings were independent of health care professional for
age, exercise, weight, sex, or education. A related report showed that medical or health advice.
fish, such as sardines, mackerel, and (wild) salmon, is also related to Email: drjanson@drjanson.com
reduced risk (Reuters, November 9, 2003). Farmed fish are not as healthful, Copyright, 2003:
Michael Janson, M.D.
and the farming methods are not environmentally sound.

Buckwheat with Vegetables


Vegetables
Buckwheat is thought of as a cereal grain, but it is really an herb in the rhubarb family. It contains
no gluten (for those who are gluten sensitive). The edible portion is technically a “fruiting body”
that can be toasted after the hull is removed (kasha), and eaten in a variety of dishes. It is rich in
protein and fiber. My mother used to coat kasha with beaten eggs and stir it around in a dry skillet
with onions until it was dry and toasty. You can do this with or without the egg. Then boil the mix
in twice as much water as buckwheat (with a little soy sauce, or replace water with vegetable
broth—organic is available from Imagine Foods), adding garlic and cayenne pepper. Next, blend
in some stir-fried vegetables, such as diced carrots, celery, more onion, broccoli, and herbs to taste.
You can also add some diced tofu to the vegetables.

In summer and fall, I see patients at WholeHealth New England, in Arlington,


Massachusetts, and at the Center for Preventive Medicine, in Amherst, New
Hampshire. I also do phone and email consults; email to drjanson@drjanson.com.
For appointments in Arlington call 617-547-0295. For Amherst call 603-673-7910. In
other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 1
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Januar
Januaryy, 2004

Dear Friends,
I have had an eventful year, with the death of my father after a
mostly healthy life until 95 years old (perhaps helped by all those
vitamins that he finally agreed to take and his lifelong abhor-
rence of butter), followed by my heart surgery to correct a
congenital valve problem, selling our home of 20 years to move to
Florida during the cold northeastern weather, and travel to
Japan as a consultant. I managed to write all of my newsletters,
Michael Janson, M.D. almost on time, although with shortened versions after my
Editor, Healthy Living
surgery and just after the move to Florida.
In This Issue All of this helps me to maintain perspective on what is important
Perspective on Life Changes ........ 1 in life, such as healthy lifestyle, relationships, maintaining
Fending off the Flu ......................... 2
aesthetic interests, humor, and personal growth. In times of
serious life changes, it is valuable to reflect on your goals, your
Supplements for Flu ....................... 2
dreams, and everyday interests, remembering to appreciate each
Policosanol and Cholesterol ......... 3
moment along your path (achieving one goal just puts you on the
Ask Dr. J: Allergies .......................... 3 next path to another).
References ........................................ 3
Having many major changes in your life usually increases the
In The Health News ....................... 4 risk of developing a serious illness. But this is a statistic, based
Diet and Disease ............................. 4 on what often happens, and I believe that it is not inevitable to
Mushroom Medleys ....................... 4 fall victim to circumstances. Taking good care of yourself re-
moves you from the statistical norm. Whether you develop a
serious illness or maintain vibrant good health is almost completely a function of lifestyle choices (but
not always, so there is no reason to feel guilty if you do become ill).
When going through significant life changes it can be difficult to make the right choices—who finds
it easy to exercise when overtaken by anxiety for a sick relative, to eat healthfully when time is
limited, or to stay relaxed when changing jobs or houses? It is certainly helpful to have a good support
system, as I have had, but it is also important to develop healthy living and personal interests over
a long period of time so they become ingrained in your way of being. It is never too late to start taking
good care of yourself through good health practices, but it is also never too early to start. That way,
when life changes, good health habits will be as routine as brushing your teeth, and although you
may encounter more difficulty it will not be impossible.
Fortunately, I have been practicing healthy living since 1975, when I was 31 years old (perhaps
anticipating the inevitable repair of my heart valve). As a result, in spite of all the changes, I have
recovered well from heart surgery, am feeling good and I’m back to running and other physical
activity. We are starting a Florida garden, hoping for more tomato and basil crops, as well as flowers.
I hope my own experience can serve as an inspiration to my patients, my lecture audiences, and my
readers. I wish you all a Happy New Year, full of peace and joy, and vibrant healthy living.

1
Fending Off The Flu Dietary Supplements for Flu
The question always comes up at this time of It also helps to take a variety of dietary supple-
year — “should I get a flu shot?” This is not easy ments, not only to maintain your mucous mem-
to answer, as it depends on many variables. A flu branes, but also to support your immune system
shot might be advisable for someone who is at and to kill flu viruses.
high risk of developing serious illness if they do Vitamin C enhances immune function and im-
get the flu, such as the frail elderly, asthmatics, proves the ability of white blood cells to fight off
chronic bronchitis or emphysema patients, those viruses. It also provides some symptom relief,
with poorly controlled diabetes, or with compro- and reduces the duration of the infection. Al-
mised immune systems (AIDS patients and ad- though not all studies agree, it appears that
vanced cancer patients). overall high doses of vitamin C do prevent and
Flu vaccines contain killed or attenuated viruses shorten viral infections, including flu. A 1999
that stimulate the formation of antibodies to the report of a placebo controlled study showed an 85
most current strains of influenza viruses, but not percent reduction in cold and flu symptoms when
to all of them. It is still possible to get the flu even subjects were given 1000 mg of vitamin C every
if you are immunized. If you are severely allergic hour for 6 hours and then 3000 mg daily.
to eggs, you should not get injections of flu Vitamin C has been controversial since Linus
vaccine. Although toxins are present in the vac- Pauling’s book was published in 1977, and the
cines (aluminum, mercury, preservatives) the antagonism to it has led to some misleading
occasional exposure should not pose a serious scientific reports. A reassessment of one of the
risk, unless you are particularly sensitive. earlier negative reviews showed that indeed
Symptoms of the flu are much like a severe cold, vitamin C significantly reduced severity and
with sneezing, coughing, congestion, and sore duration of viral infection symptoms.
throat, usually with muscle aches, fatigue, and A standardized extract of elderberry is effective
fever. Flu will usually last longer than a cold, in killing flu viruses in laboratory tests. Al-
and it is more debilitating. Even if you do get the though laboratory tests do not always correlate
flu, it is likely that you will fully recover, just as with clinical results, elderberry does help. In a
you would from a cold, but people at high risk placebo-controlled study, 93 percent of the test
may develop life-threatening complications. subjects improved within two days, (compared to
I have not had a flu shot myself, so I take six days in the placebo group), and they were
measures to prevent communicable diseases cured in two to three days (compared to more
which are just good hygiene for everyone. They than 6 days in the controls). Although the study
should also help protect you if you decide not to was small, it was very promising.
have a flu shot. Wash your hands and use hand Elderberry extract also enhances immune func-
sanitizer frequently, especially after being in tion through its effect on cell messengers, and it
public places or contacting people at parties. contains antioxidants and flavonoids, including
Take care not to share drinking glasses or uten- quercetin. It influences the balance of inflamma-
sils with anyone who might be ill. tion and anti-inflammatory processes. I usually
In cold climates, it is important to humidify your recommend 1000 mg of standardized elderberry
home to prevent dryness of the mucous mem- extract twice a day at the onset of symptoms, or
branes in your sinuses, airways, and lungs. if someone has been exposed to the virus, and
Healthy mucous membranes help to ward off then 500 mg twice a day until symptoms clear.
infections. I always recommend, taking care of Echinacea (250 mg of standardized extract twice
your health habits to maintain your immune a day) enhances immunity and helps clear symp-
system and prevent infections. Regular exercise, toms of flu more quickly. Garlic, ginseng, beta
healthy diet, and stress management have all 1,3 glucan, and other supplements can also help
been proven to enhance immunity. Elderly people immunity. Whatever you decide about the flu
who do get a flu vaccine have an improved shot, it is a good idea to protect yourself in other
immune response if they are physically active. ways at the same time.
2
Policosanol and Cholesterol Revisited Ask Dr
Dr.. J
Policosanol, a mixture of waxy alcohols derived Q. I take a prescription allergy medication year
from sugar cane, rice bran oil, or wheat germ oil, round, and would like some natural replace-
has remarkable benefits for atherosclerosis that ments. LW, via Email
go beyond lowering cholesterol. Doctors recom- A. Allergies can often be managed without drugs.
mend statin drugs to lower cholesterol, often Cleaning the environment is the first step, with
even for people with normal serum levels, noting HEPA air filters and avoiding pets and other
that these drugs have other benefits in stabiliz- allergens. Eliminating food sensitivities can help.
ing plaque and protecting endothelial cells. With sinus allergies milk is a common cause, but
A friend told me that she lowered her cholesterol other foods may also give you symptoms. Stress
from 224 to 178 by taking policosanol, but her can make allergies (and asthma) worse, and
doctor was concerned that she might not be visualization techniques can help clear sinus
getting “all the benefits” of statins (but of course congestion. You might also try allergy shots after
she was also avoiding the side effects). I sug- serial dilution skin testing.
gested vitamin C to protect the endothelium, and Supplements may reduce symptoms enough to
then reviewed the recent research on policosanol. eliminate drugs. Quercetin, a flavonoid that helps
I found that policosanol is better than statins on reduce histamine release (1200 mg daily), and
many counts. In a comparative study with stinging nettle (500 to 100 mg of standardized
pravastatin, policosanol offered greater protec- extract) have helped many of my patients. I also
tion of the endothelium, better inhibition of recommend vitamin C (3000 to 6000 mg) as an
platelet aggregation, and improved HDL levels. anti-histamine and anti-inflammatory. Gamma
Compared to lovastatin it is better at reducing linolenic acid (GLA, 240 mg) may also help.
arterial thickening in animal studies.
References:
While the most effective statin, Lipitor, is slightly Fending Off the Flu
better at lowering total cholesterol than Kohut ML, Exercise and psychosocial factors modulate immunity to
policosanol, it does not raise HDL, so the risk influenza... J Gerontol A Biol Sci Med Sci 2002 Sep;57(9):M557-62.
Gorton HC, Jarvis K, The effectiveness of vitamin C in...virus-...
reduction is identical. Policosanol equals Lipitor infections. J Manipulative Physiol Ther 1999 Oct;22(8):530-3.
at lowering triglyceride levels, and it protects Hemila H, Does vitamin C alleviate the symptoms of the common
LDL cholesterol from oxidation. Oxidized LDL is cold?—a review... Scand J Infect Dis 1994;26(1):1-6.
Hemila H, Herman ZS, Vitamin C and the common cold: a
a risk factor for atherosclerosis. retrospective analysis... J Am Coll Nutr 1995 Apr;14(2):116-23.
Zakay-Rones Z, et al., Inhibition of several strains of influenza virus
Policosanol has further clinical benefits. In a in vitro and reduction of symptoms by an elderberry extract .... J
study of intermittent claudication (pain in the Altern Complement Med 1995 Winter;1(4):361-9.
Barak V, et al., The effect of ...elderberry...on the production of
legs on exercise), policosanol treatment increased human cytokines... Eur Cytokine Netw 2001 Apr-Jun;12(2):290-6.
walking distance by 60 percent within 6 months, Barak V, et al., The effect of herbal remedies on the production of
...cytokines. Isr Med Assoc J 2002 Nov;4(11 Suppl):919-22.
and at the end of two years by 200 to 300 percent. Bauer R, ...the effect and effectiveness of Echinacea purpurea
A recent 5-month study showed that policosanol extracts. Wien Med Wochenschr 2002;152(15-16):407-11.
was better than lovastatin for improving claudi- Policosanol, Statins, and Cholesterol
cation, and it also lowered serum fibrinogen, a Castano G, et al., Effects of policosanol and pravastatin on lipid
profile, platelet aggregation and endothelemia... Int J Clin
risk for heart disease. Pharmacol Res 1999;19(4):105-16.
Castano G, et al., Comparison of the efficacy and tolerability of
Statins can cause a severe muscle breakdown policosanol with atorvastatin.... Drugs Aging 2003;20(2):153-63.
called rhabdomyolysis, with leakage of cell con- Menendez R, et al., Effects of policosanol treatment on ...LDL...
oxidative modification... Br J Clin Pharmacol 2000 Sep;50(3):255-62.
tents into the circulation. They reduce the pro- Castano G, et al., A long-term study of policosanol in the treatment
duction of coenzyme Q10, increasing the risk and of intermittent claudication. Angiology 2001 Feb;52(2):115-25.
Noa M, A comparative study of policosanol vs lovastatin on intimal
severity of congestive heart failure, and they thickening.... Pharmacol Res 2001 Jan;43(1):31-7.
may not reduce overall mortality. The evidence Castano G, et al., Effects of policosanol and lovastatin in patients
with intermittent claudication... Angiology 2003 Jan;54(1):25-38.
suggests that patients should be given low-cost Omar MA, Wilson JP, FDA adverse event reports on statin-associated
policosanol (10 to 20 mg) instead of expensive rhabdomyolysis. Ann Pharmacother 2002 Feb;36(2):288-95.
statin drugs. It is time for the medical profession ALLHAT…Research Group, Major outcomes in...patients
...pravastatin vs usual care... JAMA 2002 Dec 18;288(23):2998-3007.
to learn and apply this information.
3
In the Health News
•Coenzyme Q10 has a wide variety of health benefits, particularly for angina, congestive heart
failure, and brain degeneration. A recent randomized, controlled, double-blind study shows
that 120 mg of coQ10 daily for one year prevents recurrent heart attacks. Heart attacks were
cut in half in the coQ10 group, and deaths were significantly reduced. Those treated with coQ10
had an increase in HDL levels and serum vitamin E. Both groups received the same level statin
drug therapy, but the coQ10 made a dramatic difference. (Singh RB, et al., Effect of coenzyme Q10 on risk of
atherosclerosis in patients with recent myocardial infarction. Mol Cell Biochem. 2003 Apr;246(1-2):75-82.)

•Mild dehydration is common in the elderly and with extended or hot- Dr. Janson's Healthy Living™
weather exercise. You need adequate fluid, including water, soups,
herb teas, and juices, as well as the fluid in fruits and vegetables (but Published by
not caffeine beverages). (Maughan RJ, Impact of mild dehydration on wellness and on Vitality Now!®
PO Box 384
exercise performance. Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S19-23.) Dehydration reduces
Greenville, NH 03048
alertness, and concentration, causes headache, tiredness, and poor Subscriptions: Free online
athletic performance, and increases the risk of kidney stones, some or call 888-922-4848
cancers, and perhaps diabetes and heart disease. Information herein is not
medical advice or direction. All
Diet and Disease
material in this newsletter is pro-
•Amazon rainforest dwellers in Brazil accumulate mercury from fish vided for information only. Its
contents should not be used to
in their diet. However, those who ate the most tropical fruit had much provide medical advice on indi-
lower tissue mercury. The authors speculated that fruit phyto- vidual problems. Consult a
chemicals and fiber might prevent absorption, promote excretion health care professional for
medical or health advice.
and protein binding, and influence mercury transport. (Passos CJ, et al.,
Eating tropical fruit reduces mercury exposure from fish consumption in the Brazilian Amazon. Email: drjanson@drjanson.com
If you include fish in your diet, be sure to
Environ Res. 2003 Oct;93(2):123-30.) Copyright, 2004:
Michael Janson, M.D.
maintain fiber and fruit consumption to protect against mercury.

Mushroom Medleys
With the flu season in full swing, adding delicious mushrooms to your diet, such as shiitake,
portobello, and others, may help support immune function, and they can be prepared in a variety
of ways. Cooking increases the nutritional value by breaking down the cell walls. I like to pan-fry
portobello, shiitake, enoki, and oyster mushrooms with some olive oil, garlic, pepper, and lemon.
You can also try chicken-of-the-woods, morels, chanterelles, and crimini (young portabellos).
These can all be skewered and grilled, alternating with tomato, bell pepper, tofu squares, and
onion, and coated with crushed garlic, ginger, and dilute soy sauce. After cooking, they can be
served on a bed of wilted greens (spinach, chard, beet greens, mustard greens, or radish tops)
accompanied by brown rice or roasted potato. I have asked a local restaurant to make a meal like
this for an evening out–it is amazing what you can get these days with advance planning.

In summer and fall, I see patients at WholeHealth New England, in Arlington,


Massachusetts, and at the Center for Preventive Medicine, in Amherst, New
Hampshire. I also do phone and email consults; email to drjanson@drjanson.com.
In summer, for appointments in Arlington call 603-878-2256. For Amherst call 603-
673-7910. In other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 2
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Febr uar
ebruar
uary

y, 2004

Dear Friends,
Don’t be fooled by fad diets, no matter how long they have been
around nor how much popular press they receive. What you need
to protect your health and prevent chronic disease and suffering
is legitimate, reproducible, scientific evidence for any proposed
diet guideline. The high-protein/fat diets that have been pro-
posed for weight loss fail on these issues (as well as weight loss).

Michael Janson, M.D.


I am concerned that fast food establishments are now putting the
Editor, Healthy Living Atkins logo on what they call “low carb” products. All this means
is that you can now get low-carb junk with all of the other junk
In This Issue that they sell. This is not to say that you can’t lose weight on high
Fooled by Fad Diets ........................ 1 protein diets. You can, possibly because eating a high proportion
Prevent and Treat Dementias ....... 2 of protein and fat curbs the appetite.
Lifestyle and Dementias ................ 2 However, the evidence is pretty clear that these fad diets (whether
Supplements for Dementias ......... 2 the Zone, Blood Type, or No-Grain diets), all too high in protein
Ask Dr. J: Crohn’s Disease ............ 3 and fat, do not lead to long-term weight loss or health. Reports
References ........................................ 3
are consistent that whole grains, complex carbohydrates, fresh
fruits, vegetables, beans, seeds, nuts, and uncontaminated fish
In The Health News ....................... 4
are the healthiest dietary choices.
Diet and Disease ............................. 4
In addition, proponents of low carbohydrate diets mislead people
Hearty Three-Bean Soup ............... 4
into thinking that all carbohydrates are the same, lumping
simple refined sugar and white flour with complex carbohydrates
from whole grains (whole wheat, oatmeal, and brown rice for examples), beans, squashes, and
potatoes. The effect of complex carbohydrates on physiology is not the same as a donut!
Some of the proponents of high protein diets insist that high carb diets always lead to diabetes and
insulin resistance (a risk factor for heart disease). They fail to explain the fact that on primitive diets,
such as the native African or Asian diets, which are very high in unrefined carbohydrates, obesity
and diabetes are rare, or the scientific research showing that whole grains reduce insulin resistance.
The recent studies in the New England Journal of Medicine that I reported on briefly in June were
popularly reported as supporting the Atkins diet for weight loss (though it said nothing about the
long-term consequences). However, even for weight loss, the differences between the Atkins diet and
what they called a low-fat diet were small, and short-lived.
People had trouble staying on any of the diets, but those on the low-carbohydrate diets had more
difficulty than the others. More of them dropped out and strayed from the diet than in the other group.
In addition, and most importantly, the risk of heart disease, cancer, diabetes, stroke, hypertension
and other diseases is lower with mostly vegetarian choices. I write about this a lot because it is one
of the areas in which the public is misled, and in which many of my colleagues lose their scientific
perspective, which is so important to maintain for those of us in integrative medicine.
1
Preventing Dementia est exercise level had a 37 percent lower risk of
a decline in brain function than those who had
A primary concern of our aging population is the
the least physical activity.
increase in the incidence of senile dementia,
whether caused by atherosclerosis of the arteries Leisure activities, such as playing board games
to the brain, Alzheimer’s disease (AD), or other or a musical instrument, reading, and dancing
causes. Symptoms of Alzheimer’s include memory are all associated with a lower risk of dementia.
loss, loss of the ability to reason, disorientation, A study of 469 subjects over 75, followed for five
and personality changes, such as depression, years, showed that for each day per week of
irritability, anxiety, and agitation, and eventual activity, there was about 7 percent less decline of
death. cognitive function. (In this study exercise did not
have such an effect.)
Dementia is also associated with Parkinson’s
disease (PD) and, of course, Creutzfeldt-Jacob Supplements for Dementia
disease (CJD), also known as “mad cow” disease. Evidence is accumulating that antioxidants help
Regardless of the cause, dementia results from to prevent both Alzheimer’s and Parkinson’s
damage to brain cells. With vascular disease, dementias, and atherosclerotic brain degenera-
brain degeneration can be the result of a sudden tion. In an animal model, feeding blueberry (a
large stroke, or repeated small strokes. rich source of antioxidants) early in life prevents
In AD, a substance called “amyloid” is associated cognitive decline, and can reverse age-associ-
with brain cell degeneration. Amyloid is a collec- ated brain deterioration.
tion of protein fragments that clump together In Alzheimer’s, sugar-protein complexes con-
and deposit in the brain, inducing free radical tribute to oxidative damage and deposition of
damage to neurons. Why amyloid is deposited is both amyloid and intracellular protein tangles.
not clear. Other protein fragments accumulate This is controlled by antioxidant enzymes, such
inside brain cells and cause damage. as glutathione peroxidase, and the entire anti-
Researchers have developed a new radioactive oxidant system requires nutrients such as vita-
dye that reveals amyloid deposits, and this may mins C and E, alpha-lipoic acid, and flavonoids.
allow an earlier diagnosis of AD, provide the Vitamin E can prevent the oxidative damage to
ability to follow the progression or regression neuronal cells caused by amyloid. In the Nurses’
with treatment. Health Study, among 15,000 participants, those
Dememtias progress at different rates, and may who took high-dose vitamins C and E for the
take a few years to many years to become severe longest time retained the highest level of cogni-
and lead to death. What is becoming increas- tive function compared to those with the lowest
ingly apparent is that oxidative free-radical dam- levels of intake.
age is involved in dementias, including AD and This was a 15-year study, and it is apparent that
PD, but lifestyle choices also play a role. long-term use is important to get the full benefits
Lifestyle and Brain Function of the supplements. Another study of vitamins C
Dietary intake of omega-3 oils from fish is asso- and E showed that supplements led to a 90
ciated with an increased ability to perform men- percent reduction in vascular dementia.
tal tasks, while cholesterol, total fat, and satu- Most recently, a study of 4740 subjects showed
rated fat consumption are linked to decreased that those who were taking combined vitamins C
brain function. High total caloric intake leads to and E were 78 percent less likely to have AD at
a greater risk of developing dementia. the start of the study. Over the next four years,
Exercise is also beneficial to the brain. In a study those taking the supplements were 64 percent
of 5925 women over 65, the greater their physi- less likely to develop AD. The vitamin E doses
cal activity level the less likely they were to ranged from 400 to 1000 IU, and vitamin C from
experience cognitive decline. Researchers used 500 to 1500 mg.
blocks walked, stairs climbed, and total calories A small, uncontrolled study of 10 patients with
expended to evaluate activity. Those at the high- AD showed that 600 mg of alpha-lipoic acid, an
2
antioxidant, helped stop disease progression for nutrients. Crohn’s disease incidence is directly
one year. Animal studies show that a combina- related to intake of sugar, total fat, animal fat,
tion of alpha-lipoic acid and acetyl L-carnitine meat and milk protein, and omega-6 oil (Shoda R,
reduces the oxidative damage to neurological et al., ...fatty acids and animal protein [and] Crohn disease in
tissues and protect the mitochondria. Japan. Am J Clin Nutr. 1996 May;63(5):741-5.). Fiber and
vegetable protein decrease Crohn’s incidence.
I have reported earlier that curcumin, an anti- Fast foods can triple the risk! A high-fiber, com-
oxidant extract from the spice turmeric, pre- plex carbohydrate diet can help manage this
vents the accumulation of amyloid in the brain, disorder, but it is important to stay away from
and it also improves cognitive function in AD food sensitivities, including, in many cases, wheat
patients. and other gluten sources, and dairy products.
I have already reported that high daily doses of Supplements that help the bowel heal include
coenzyme Q10, up to 1200 mg, can reduce the the amino acid L-glutamine (3000 to 8000 mg),
progression of Parkinson’s disease. As an anti- vitamin C (2000 to 6000 mg), and fish oil (with
oxidant, coQ10 is another contributor to brain 1200 to 2400 mg of omega-3 oil). The fish oil and
protection, and would be expected to provide vitamin C are anti-inflammatory, and the L-
protection from dementia. glutamine is essential for the regeneration of the
Ginkgo biloba is also helpful. In a controlled bowel lining cells.
study of 244 patients for six months, 120 mg of Gamma linolenic acid (GLA, 240 mg) is also
standardized ginkgo biloba led to a significant helpful to reduce inflammation, as are curcumin
improvement in cognitive function, activities of (standardized, 300 to 600 mg), and ginger (stan-
daily living, and social behavior compared to the dardized, 500 to 750 mg).
the placebo group, which worsened.
It is essential to provide antioxidant protection
References:
for the brain. Proanthocyanidins and anthocya-
Diet Fads
nins found in grape seeds and skins, pine bark, Liese AD, et al., Whole-grain intake and insulin sensitivity: .... Am J
and berries, are other antioxidants that are able Clin Nutr. 2003 Nov; 78(5): 965-71.
to cross into the brain. Research in several tissue Liu S, et al., ...dietary fiber and grain products and ...development of
obesity ... Am J Clin Nutr. 2003 Nov; 78(5): 920-7.
culture studies shows that they protect cells Preventing and Treating Dementias
from the damaging effects of amyloid, and there- Kalmijn S, et al., Dietary intake of fatty acids and fish in relation to
fore might protect against AD. cognitive performance... Neurology. 2004 Jan 27;62(2):275-80.
Kalmijn S, Fatty acid intake and the risk of dementia and cognitive
Reducing heavy metal exposure also protects the decline:... J Nutr Health Aging. 2000;4(4):202-7.
Laurin D, et al., Physical activity and risk of cognitive impairment
brain. Although the link between aluminum and and dementia ... Arch Neurol 2001 Mar;58(3):498-504.
AD is weak, this and other metals (lead, mer- Joseph JA, et al., Blueberry ... prevents behavioral deficits in an
cury) damage neurons. Removing them with oral Alzheimer disease model. Nutr Neurosci. 2003 Jun;6(3):153-62.
Verghese J, et al., Leisure activities and the risk of dementia in the
chelators such as N-acetyl cysteine, DMSA (suc- elderly. N Engl J Med. 2003 Jun 19;348(25):2508-16.
cinic acid), and alpha-lipoic acid is beneficial. Yaffe K, et al., A prospective study of physical activity and cognitive
decline in...women... Arch Intern Med 2001 Jul 23;161(14):1703-8.
Although some of the researchers who find all Munch G, et al., Anti-AGEing defences against Alzheimer’s disease.
Biochem Soc Trans. 2003 Dec; 31(Pt 6): 1397-9.
these benefits from supplements will say that Yatin SM, et al., Vitamin E Prevents Alzheimer’s Amyloid ..Oxidation
they do not yet have “enough evidence” to recom- ... J Alzheimers Dis 2000 Jun;2(2):123-131.

mend them, the safety margin is so great that Masaki KH, et al., Association of vitamin E and C supplement use
with cognitive function... Neurology 2000 Mar 28;54(6):1265-72.
you would be unwise to wait to take them until Zandi PP, et al., Reduced risk of Alzheimer disease in users of
some researcher gives their approval. antioxidant vitamin supplements... Arch Neurol. 2004 Jan;61(1):82-8.
Hager K, et al., Alpha-lipoic acid...for Azheimer type dementia. Arch
Gerontol Geriatr. 2001 Jun;32(3):275-282.
Ask Dr
Dr.. J Liu J, et al., Memory loss...reversal by feeding acetyl-L-carnitine and/
or...lipoic acid. Proc Natl Acad Sci U S A 2002 Feb 19;99(4):2356-61.
Q. I have Crohn’s disease. What supplements do Le Bars PL, A...controlled trial of the ginkgo biloba extract EGb 761 in
you recommend? MB, Brazil, via Internet dementia. Dement Geriatr Cogn Disord 2000 Jul-Aug;11(4):230-7.
Crohn’s Disease
A. Inflammatory bowel disease can be devastat- Persson PG, et al., Diet and inflammatory bowel disease: a case-
ing, with bloody diarrhea, abdominal pain, bloat- control study. Epidemiology. 1992 Jan;3(1):47-52.
ing, fever, loss of appetite, and malabsorption of
3
In the Health News
•Hospitals are no place to go for a restful vacation, as I found out when I had surgery in March.
A recent study (Reuters, Feb 4, 2004) showed that hospital wards could be as noisy as a rock concert,
or as loud as a chain saw, preventing patients from getting adequate sleep. Sleep is essential
for the healing process, but it is not easy to sleep when nurses are talking, blood tests and X-
rays are being taken, or equipment is being banged around. One solution is to close the door to
the room, which will provide some help, and politely ask the staff to be more quiet.
•The World Health Organization suggests steps to reduce obesity in
the world’s population: reducing advertising of junk to children, and Dr. Janson's Healthy Living™
limiting sodas, other sugary foods, salt, and fat. The food industry
Published by
dislikes this publicity, as it might affect the sales of these deleterious
Vitality Now!®
products. The US government took issue with this report, siding with PO Box 384
the junk-food industry. They claim that “all foods” can be part of a Greenville, NH 03048
good diet (how Twinkies or Oreos fit in I’ll never understand). How Subscriptions: Free online
can government give support to junk food and still fight obesity? or call 888-922-4848
Diet and Disease Information herein is not
medical advice or direction. All
•Compared to wild salmon, most farmed salmon has 40 times the level material in this newsletter is pro-
vided for information only. Its
of toxic polychlorinated biphenyls (PCB’s), dioxin, dieldrin, chlor- contents should not be used to
dane, DDT, and other poisons (Hites RA, et al., Global assessment of organic provide medical advice on indi-
contaminants in farmed salmon. Science. 2004 Jan 9;303(5655):226-9). Researchers vidual problems. Consult a
health care professional for
took samples from 16 cities in Europe and America and found that medical or health advice.
contamination was widely distributed. The benefits of omega-3 fish Email: drjanson@drjanson.com
oils are worthwhile, so be sure to choose wild salmon. (Alaska does Copyright, 2004:
not permit fish farming, but most fish at the market is farmed.) Michael Janson, M.D.

Hearty Three Bean Soup


The cold northeast winter calls for a hearty (and heart healthy) soup that is easy and delicious.
After soaking for 4 to 8 hours, discard the soaking water (to diminish intestinal gas), and pressure
cook a combination of chick peas, black beans, and pinto beans for about 25 minutes (or cook until
soft in a large pot). Sauté onions and garlic in olive oil, with cumin, cayenne pepper, thyme, and
diced carrots and celery stalks with the leaves. Put this mix into the bean pot with enough water
to make it soup rather than stew (although either will be fine) and add chopped Swiss chard or
spinach and a small amount of soy sauce. I prefer more veggies than beans, and I add a large can
or two of organic, Muir Glen Fire-Roasted tomatoes, but this depends on your taste. Simmer all
this until the flavors are well mixed, and serve with whole wheat bread.

In summer and fall, I see patients at WholeHealth New England, in Arlington,


Massachusetts, and at the Center for Preventive Medicine, in Amherst, New
Hampshire. I also do phone and email consults; email to drjanson@drjanson.com.
In summer, for appointments in Arlington call 603-878-2256. For Amherst call 603-
673-7910. In other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 3
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

March, 2004

Dear Friends,
A reader commented on my last editorial on the value of high-
complex-carbohydrate diets as opposed to the popular high-
protein diets recently being promoted, saying “carbs are unnec-
essary and that meat is good.” I do not write to promote a
vegetarian philosophy, nor from a need to control how people eat.
I simply report the science behind various diet selections so that
my readers (and patients) can make informed choices.
Michael Janson, M.D.
Editor, Healthy Living The issue of whether eating a mostly-vegetarian diet is healthi-
est is no longer a scientific question: the science is quite clear on
In This Issue this. It is now a personal, emotional, and even a political ques-
Diet Editorial Questions ................ 1 tion. In spite of the evidence, many people and some doctors still
Prescription Mismanagement ...... 1 promote high-protein, non-vegetarian diets, but the science con-
sistently says a mostly vegetarian, high-fiber diet is best.
Drug Abuse ...................................... 2
Non-Drug Therapies ...................... 2 My reader’s comment included a bit about two explorers who
Ask Dr. J: Metabolic Typing .......... 3 lived in the north pole for a year, and “thrived on an all meat diet.”
What happened to just two people for such a short time on a
References ........................................ 3
radical diet is irrelevant. Of more concern is what happens to
In The Health News ....................... 4
large numbers of people who consume various diets over the long
Diet and Disease ............................. 4 term. From this perspective, mostly vegetarian diets are clearly
Pan-Fried Buckwheat Noodles ..... 4 healthiest. Paleolithic diets are irrelevant to modern humans,
who live decades longer than our remote ancestors.
Pharmaceutical Mismanagement
It is increasingly clear that many medications are overused in both hospitals and in private medical
visits (see below). It is also being reported that doctors can safely prescribe effective doses of
medications that are much lower than the levels commonly used. This would reduce both costs and
side effects. Pharmaceutical companies usually set the recommended doses, and if lower doses were
just as effective, they would see a reduction in sales and profits. Often, the drug company
representatives visit doctors offices and make suggestions for drug use. Medical journals frequently
have more ads for drugs than they do research articles, so the physicians reading these journals may
have unscientific influences on their prescribing habits.
You should be aware of this and not be afraid to ask questions of your doctor to make sure that you
are receiving proper medications based on good scientific information. From a public health
perspective, antibiotic overuse is a particular problem, contributing to the increasing appearance of
antibiotic-resistant organisms. This problem is only made worse by the extensive use of antibiotics
in feedlot animals meant for human consumption. If you do use animal products in your diet, you can
avoid these problems by choosing organic sources. In any case, it is important to be cautious about
dietary choices or accepting any prescription without an adequate medical reason.
1
Drug Abuse follows an all-too-familiar pattern, in which a
drug is approved, hailed as an advance in medi-
Recent evidence shows that about eight percent
cal therapy, and later found to have unexpected
of all seniors’ doctor visits resulted in inappro-
long-term side effects. By the time this happens,
priate prescriptions, leading to side effects that
many people have been harmed, and the drug
could be avoided. Pain relievers, anxiety medica-
companies have had time to switch their finan-
tions, anti-depressants, and sedatives were par-
cial dependence to a newer drug, of which the
ticularly overused.
side effects have not yet been discovered.
The problem was greatest among women. High
Another such drug treatment is hormone re-
risks from multiple medications were also a
placement therapy (HRT). Regarded for many
significant problem as reported by a researcher
years as not only a symptom reliever in meno-
for the Centers for Disease Control. Eight per-
pause, but also a way to reduce risks of heart
cent amounts to about 20 million incorrect pre-
disease and brain dysfunction, the combination
scriptions.
of Premarin and Provera (Prem-Pro—estrogens
About one third of the time, visits by seniors to and a progesterone-like drug) has now been
physicians resulted in multiple drug prescrip- shown to increase the risks of heart disease and
tions, compounding the risk of side effects. It is strokes, leading to a sharp drop in its use.
always important to let your doctor know what
This is in addition to the known risk of breast
drugs you are taking, and to be sure to ask
cancer, and a newly reported side effect from
questions about why you need a particular medi-
HRT—an increase in adult asthma. Although
cation; often, you do not.
development of asthma in later life is uncom-
This problem is not confined to the elderly, mon, that risk is more than doubled in women
particularly when it comes to antibiotics. The who take estrogen alone or in combination with
use of antibiotics in children and adults for viral Provera. (No such risks have yet been described
infections, unaffected by such drugs, leads to in women who take bio-identical hormones.)
side effects, allergic reactions, and the risk of Another potential problem with HRT is hearing
developing infections with resistant organisms. loss. In a small study (only 64 subjects), women
The real drug problem in the US is not from between 60 and 86 years old who were taking
illegal drugs, but the overuse and inappropriate HRT had a 10 to 30 percent greater hearing
use of prescription medications. Even correct deficit than those not taking the treatment.
prescriptions lead to side effects that are respon- While not a lethal problem, hearing loss signifi-
sible for over 100,000 deaths per year, and we are cantly affects quality of life.
continuing to learn of negative effects from drugs. I am not saying that prescription medications
An analysis of the anti-psychotic drug Zyprexa are not an important part of medical care, or that
shows that in elderly patients with dementia, they should never be used. I recommend them
this commonly prescribed medication causes in- when necessary, including heart medications,
creases in strokes and overall mortality. An- antibiotics, and others. They can be lifesaving,
other anti-psychotic drug, Risperdal, was also and they can improve the quality of life, and
shown to cause the same harm. These two drugs modern medical care would be almost impossible
are often used in elderly demented patients to without the use of many drugs.
control behavior. Non-Drug Therapies
Although commonly prescribed for this, Zyprexa However, in many cases drugs are prescribed
is not approved for use in dementia-related psy- when they are unnecessary, sometimes at too
chosis. A warning letter from the Zyprexa manu- high a dose when less would be effective, or when
facturer (Lilly) notes that overall mortality risk safer natural products will do the same job or
is 133 percent higher in the elderly taking Zypreza better, without the side effects. Using coenzyme
compared with placebo. Q10 for heart disease and hypertension, vitamin
While these specific effects are not seen in younger B3 for mental illness, black cohosh for meno-
patients on the medications, this new evidence pausal symptoms, and glucosamine sulfate for
2
arthritis are all examples of safer approaches to about 80 to 100 grams. This makes typing seem
health care at lower expense. more like a promotion of protein diets, even for
the “carb” types, while a healthy carbohydrate
St. John’s wort is often helpful in mild to moder-
intake is 65 to 70 percent of caloric intake.
ate depression, and safer than prescriptions.
Saw palmetto is equal to or better than the People clearly differ in size, shape, personality,
prescription drug, Proscar, for prostate symp- digestion, hormones, and biochemistry, but their
toms, and policosanol is superior to statin drugs similarities are far greater. Individual differ-
for vascular disease and cholesterol elevations. ences have not yet been typed. Your protein,
carbohydrate, and fat needs are more dependent
It is apparent that many people are already
on your activity level than your metabolism.
looking for alternatives to their medications,
and not always by taking supplements or mak- The need for micronutrients (vitamins, miner-
ing other lifestyle changes. In a recent poll by the als, essential fatty acids), to achieve optimal
Associated Press, many people reported that health is more varied. However, the amount that
they either stopped taking their medications will prevent serious deficiency is probably simi-
because they were too expensive, or they reduced lar for most people with minor variations.
their dose (in some cases, perhaps unwittingly, While we have differences, no one has published
giving themselves both better medical care and reasonable studies that show how to determine
fewer side effects at the same time, as many what an individual needs. Most species have a
drugs are prescribed in too high a dose). fairly consistent dietary pattern between indi-
My advice is to manage health problems with viduals, and humans are probably much the
lifestyle changes and dietary supplements be- same. Avoiding food allergens is a different and
fore medications, unless the situation is urgent very important issue.
or clearly responsive to specific medications.
Also, try to avoid long-term use of prescription or References:
over-the-counter drugs, at least without frequent Editorial
review of their necessity. If the more benign McKeown NM, et al., Carbohydrate nutrition, insulin resistance, and
... metabolic syndrome... Diabetes Care. 2004 Feb;27(2):538-46.
methods are not adequate, it is always easy to Hays NP, Effects of an ad libitum low-fat, high-carbohydrate diet on
add medication later. Often you won’t have to. body weight, body composition, and fat distribution in older men
and women: a randomized controlled trial. Arch Intern Med. 2004
Jan 26;164(2):210-7.
Ask Dr
Dr.. J Drug Abuse
Q. Do you think a person needs to find out their Goulding MR, Inappropriate medication prescribing for elderly
ambulatory care patients. Arch Intern Med. 2004 Feb 9;164(3):305-12.
metabolic type to know what foods are healthy, Lilly Warns of Zyprexa Risks for Elderly Patients, Reuters, Feb 20,
or is this just another fad? 2004.
Wooltorton E, Risperidone (Risperdal): increased rate of
SR, New Mexico, via Internet cerebrovascular events in dementia trials. CMAJ. 2002 Nov
26;167(11):1269-70.
A. I have been unable to find scientific support Scott JG, et al., Antibiotic use in acute respiratory infections and the
for a way to assess dietary needs through meta- ways patients pressure physicians for a prescription. J Fam Pract
2001 Oct;50(10):853-8.
bolic typing, variants of which have been around Zdziarski P, et al., Overuse of high stability antibiotics and its
since before I started practice almost 30 years consequences... Acta Microbiol Pol. 2003;52(1):5-13.
Garbutt J, et al., Diagnosis and treatment of acute otitis media: an
ago. Many physicians would like to find out assessment. Pediatrics. 2003 Jul;112(1 Pt 1):143-9.
precisely what you need to eat (how much pro- Barr RG, et al., Prospective Study of Postmenopausal Hormone Use
tein, carbohydrate, and fat) by analyzing your and...Asthma...Arch Intern Med. 2004 Feb 23;164(4):379-386.
Hormone Therapy May Affect Hearing, Study Shows, Reuters,
metabolism, but evidence is scarce. Report on the meeting of the Association for Research in
Otolaryngology, February 24, 2004.
One practitioner mentioned as a researcher in AP Poll: Drugs Costly for U.S. Families, Associated Press, Feb 23, 2004
the field has no listings in the database of medi- Cohen JS, Do standard doses of frequently prescribed drugs cause
preventable adverse effects in women? J Am Med Womens Assoc.
cal publications. The idea is that you can divide 2002 Spring;57(2):105-10, 114.
people into protein types, carbohydrate types, McPherson K, Hemminki E, Synthesising licensing data to assess
drug safety. BMJ 2004 Feb 28;328(7438):518-520.
and mixed types. Even the so-called “carbohy- Metabolic Typing
drate types” are supposed to eat “only” 25 per- No references are available, as none appear in the medical literature.
cent of calories as protein, which is quite high, at
3
In the Health News
•The National Center for Health Statistics reviews the disturbing but familiar lifestyle habits
in the U.S. (www.cdc.gov/nchs/releases/04facts/healthbehaviors.htm). Only one in ten adults engaged in vigorous
physical activity, and only 25 percent in any physical activity. While 60 percent of the
population was overweight, only two percent were underweight (concerns that weight obses-
sion has led to anorexia are overstated). One fifth of adults smoke a pack of cigarettes a day,
making it important for everyone to protect themselves from second-hand smoke by taking
appropriate antioxidant supplements and flavonoids.
•Light alcohol intake (1 to 8 drinks a week) reduces inflammatory Dr. Janson's Healthy Living™
markers (CRP and IL-6) associated with higher heart disease risk
Published by
(Volpato S, et al., Relationship of alcohol intake with inflammatory markers...Circulation. 2004 Feb
Vitality Now!®
10;109(5):607-12). It would be interesting to know if within the 1-to-8 PO Box 384
group risk varied from the lowest to the highest intake (that is, is it Greenville, NH 03048
better to be in the lower or higher category?). It is likely that Subscriptions: Free online
flavonoids and antioxidants from non-alcoholic sources could provide or call 888-922-4848
similar benefits, as could supplements of curcumin, ginger, coen- Information herein is not
zyme Q10, niacin, policosanol, and omega-3 fatty acids. medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
contents should not be used to
•Diabetes risk is reduced if you consume more antioxidants. A study provide medical advice on indi-
of 4300 subjects showed 30 to 40 percent lower risk in the group with vidual problems. Consult a
health care professional for
the highest compared to those with the lowest intake of vitamin E or medical or health advice.
carotenoids (Montonen J, et al., Dietary antioxidant intake and risk of type 2 diabetes. Email: drjanson@drjanson.com
Diabetes Care. 2004 Feb;27(2):362-6.) Avoid diabetes by watching your diet and Copyright, 2004:
weight, exercising, and taking chromium and other supplements. Michael Janson, M.D.

Pan FFried
ried Buckwheat Noodles
I’ve mentioned buckwheat noodles (called soba in Japan) made from a combination of whole wheat,
kamut, or spelt plus the buckwheat (an organic brand is Sobaya from health food stores) as a base
for pesto, but I also like other recipes with them. Boil the noodles in adequate water and drain them
in a collander. Meanwhile, stir fry some onions and garlic in olive oil, add tofu cubes until they
sizzle, and then add half of some very dilute soy sauce with cider vinegar. When that is stirred in,
add broccoli florets and any green vegetable that you like (be aware of the different cooking times,
for example, the broccoli should be added before any chard or spinach as they cook so fast). When
all of this is stirred together, add the noodles and sauté the mixture, add in the remaining soy
sauce-vinegar mix, and turn off the flame before folding in some chopped cilantro. Delicious.

In summer and fall, I see patients at WholeHealth New England, in Arlington,


Massachusetts, and at the Center for Preventive Medicine, in Amherst, New
Hampshire. I also do phone and email consults; email to drjanson@drjanson.com.
In summer, for appointments in Arlington call 603-878-2256. For Amherst call 603-
673-7910. In other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores,
health food stores, or from QCI Nutritionals at 888-922-4848. You can visit their
website at www.qcinutritionals.com for quality supplements at reasonable prices.

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 4
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

April, 2004

Dear Friends,
Recent information from the Centers for Disease Control and
Prevention show that obesity will soon overtake smoking as a
preventable cause of death. The epidemic of obesity is in large
part (no pun intended) due to the high level of sweet, refined,
fatty foods that have stormed into the diet, and the infiltration of
these fast-snack restaurants into our schools and hospitals.
Even more worrying is the government position, and that of the
Michael Janson, M.D.
Editor, Healthy Living American Dietetic Association (ADA), that there are no such
things as bad foods, only bad overall dietary choices. As if you
In This Issue could take a combination of McBurgers, chicken corn dogs, bacon-
Obesity, Mortality, and Diet ......... 1 fries, Twinkies, Snickers, chips, and Cherry Garcia, put them all
Mad Cow Testing ........................... 1 in a blender, and make a healthful lunch. Of course, you can’t
take a collection of empty calories and make a nutritious meal.
Antioxidant Update ....................... 2
Degenerative Aging Protection .... 2 Mad Cow Testing
Testing
Ask Dr. J: Oral Chelation ............... 3 With the increasing concerns about the appearance of bovine
spongiform encelopathy (or BSE, also called variant Creutzfeldt-
References ........................................ 3
In The Health News ....................... 4 Jakob disease) in the United States, it is understandable that
Diet and Disease ............................. 4 some cattle farmers, especially those who raise their beef natu-
Vegetarian Split Pea Soup ............. 4 rally, want to test their herds, and report the results of these tests
to their consumers. This they are not allowed to do. The USDA,
which oversees the testing for BSE, until recently has limited
testing to their own single lab, and some beef suppliers claim that this is not enough.
The USDA claims that their concern is that private testing might be inaccurate, and further alarm
the public. They recently expanded their own inadequate testing for BSE, but they still do not let
private labs or individual farmers set up testing. According to the Wall Street Journal, the USDA
threatens criminal action against anyone testing without their approval. It seems that they are more
concerned about alarming the public than protecting them.
While testing for BSE does not guarantee safety, partly because testing may not reveal the presence
of the disease in the early stages, it is at least one step to enhance the confidence of the consumer that
at least their food has been screened. Cattle-raising practices have been changed to eliminate feeding
potentially-infected cattle byproducts to other cattle. I think everyone believes that the USDA is
meant to protect people as much as possible, but they also aim to protect the industry that they
regulate, and they balance the needs of the consumer with the commercial impact of their decisions.
Testing in Europe and Japan is much more rigorous than in the United States, partly due to the claim
that the US beef supply is safe from BSE, but whether this is true, or remains true, can only be known
if testing is thorough and reliable, and the USDA needs to “beef up” its efforts if the public is to remain
confident. This does not, of course, affect any of the other dangers of excessive meat consumption.
1
Antioxidant Update For example, in cell cultures, quercetin and
polyphenols from black tea (theaflavin) and green
Antioxidants are nutritionally-derived protec-
tea (catechins) were able to protect mitochondria
tive compounds that scavenge damaging oxy-
from ROS. The liver cells survived better when
gen-related free radicals (called reactive oxygen
treated with these antioxidants before being
species, or ROS) and prevent them from disrupt-
exposed to a potent generator of oxidative stress.
ing the functions of cell membranes and the
genetic materials DNA and RNA. They also In one interesting study with practical implica-
prevent the oxidation of lipids in blood and tions, researchers incubated meat with gastric
tissues. Well-known antioxidants or cofactors, juice and found a dramatic increase in the pro-
such as vitamins C and E, beta-carotene, sele- duction of lipid hydroperoxides and destruction
nium, and zinc, have a long history of value in of carotenoids, related to the exposure to iron or
treatment and prevention of disease. myoglobin. When tea-derived catechins or red-
wine polyphenols were added to the mix, the
In subjects undertaking intense exercise, the
oxidative byproducts were reduced to zero and
high stress increases the metabolic production of
carotene destruction was totally blocked.
ROS, and consequently increases muscle dam-
age. Research shows that supplements of vita- A recent report shows that anthocyanidins are
mins C, E, and selenium not only reduce the present in cacao beans, and that the particular
oxidative load, but also alleviate the resulting compounds are effective at scavenging ROS that
muscle damage. lead to lipid peroxidation.
Supplements of vitamins C and E, plus beta- While all of this may seem like an argument to
carotene and selenium can prevent chromosome include tea, wine, and chocolate in your diet, this
damage, the genetic changes underlying car- is not necessarily a healthy way to get your
cinogenesis. Researchers gave subjects supple- antioxidants. The problem is the sugar in choco-
ments and examined their white blood cells late, the caffeine in tea, and the alcohol in wine
during replication. They found that the supple- can create their own problems, and you can get
ments improved plasma antioxidant status, and these benefits from other foods and supplements.
reduced abnormal cells and chromosome breaks. Grapes and grape juice have many of the same
The benefits were even greater in smokers. antioxidants as wine, and caffeine-free teas and
Degenerative Aging Protection supplements can provide catechins, while an-
thocyanins are found in grape skins, cranber-
Many other food compounds with antioxidant
ries, blueberries, and supplements of pine bark
activity have been discovered in recent decades,
and grape seeds. These potent antioxidants help
including coenzyme Q10, alpha-lipoic acid, and a
protect the brain and other tissues against aging
group of compounds known as polyphenols.
and degeneration, enhance immune function,
Polyphenols include flavonoids, anthocyanidins,
and inhibit excessive clotting inside narrowed
isoflavones, catechins, lignan, and a number of
arteries by blocking platelet aggregation.
sub-categories, all of which work together with
other antioxidants to protect against cancer, Quercetin is found in apples and yellow onions
atherosclerosis, strokes, diabetes, vision loss, and in supplements. It is yet another substance
and premature aging of the skin.. that inhibits platelet aggregation and it also
These compounds are found in a wide variety of reduces allergic reactions by blocking the re-
fruits, vegetables, seeds, and legumes. Recent lease of histamine. In a recent study, quercetin
research continues to confirm the value of con- was able to enhance the anti-cancer effect of
suming a large amount and a wide variety of cisplatin, a chemotherapy drug.
these foods and taking supplements. Many of the A number of flavonoids can reduce carcinogen-
studies are in cell cultures or in animals, but esis by blocking both the initiation and the
they are promising for human health. They have promotion phases that lead to cancer. One from
antiviral, anti-inflammatory and anti-tumor ef- tangerines, called tangeretin, is particularly
fects, and help with allergies and immunity. helpful. Investigators evaluated this by feeding

2
rats the nutrients while exposing them to afla- small, and they are unrelated to the amounts in
toxin, a mold derivative that causes liver cancer. oral chelation, so this is very misleading. EDTA
Other citrus flavonoids have been shown to have is quite safe when given IV rather than by
anti-cancer and anti-inflammatory activities. mouth.
The activity of many herbs is based on the If you are looking for treatment of heavy metal
flavonoids that they contain and other antioxi- exposure, such as lead, mercury, cadmium, ar-
dants. Flavonoids are among the active compo- senic, this is a different story, although oral
nents of ginkgo biloba, bilberry, elderberry, and EDTA is still not the proper treatment. Alpha-
milk thistle, among others. Cinnamon, for ex- lipoic acid (500 to 1000 mg) has antioxidant and
ample, contains antioxidants that are more po- chelating properties, and can help reduce the
tent in lab studies than vitamin E. toxicity of metals such as lead and mercury.
Some antioxidant supplements provide levels Vitamin C is also a mild chelator.
that are unattainable from diet alone, and some, N-acetyl cysteine (NAC) is particularly helpful
but not all, studies suggest that they are of great in removing mercury, especially when combined
value in preventing and treating the chronic, with another supplement called DMSA
degenerative diseases that are common in indus- (dimercapto succinic acid). Typical doses of NAC
trialized societies. It is clear that no one nutrient are 500 to 1000 mg twice a day. DMSA doses
is sufficient to provide adequate protection, which vary, usually between 100 to 500 mg twice a day.
is why it is important to eat a wide variety of Phytic acid (inositol hexaphosphate or IP6), from
vegetables, fruits, legumes, and seeds, as well as beans and grains, is a good chelating agent, and
to take supplements. supplements of zinc and selenium also help to
Ask Dr
Dr.. J remove heavy metals from the body.
Q. Do you recommend any good oral chelation
References:
products? DF, New Hampshire, via email.
Editorial
A. Not in the usual sense, but it depends on what CDC: www.cdc.gov/nccdphp/factsheets/death_causes2000.htm
you are looking for. Chelation therapy is used in USDA Prohibits Mad-Cow Tests By Outside Labs, Causing Outcry.
Wall Street Journal, March 9, 2004
conventional medicine as a treatment for heavy Antioxidant Update
metal toxicity, but most people know of it as an Feng Q, et al., Anticarcinogenic antioxidants as inhibitors against
integrative medicine treatment for hardening of intracellular oxidative stress. Free Radic Res. 2001 Dec;35(6):779-88.
Middleton E Jr, Effect of plant flavonoids on immune and
the arteries and heart disease. For this treat- inflammatory cell function. Adv Exp Med Biol. 1998;439:175-82.
ment, no oral chelation products have been shown Kanner J, Lapidot T, The stomach as a bioreactor: dietary lipid
to be either safe or effective. peroxidation in the gastric fluid and the effects of plant-derived
antioxidants. Free Radic Biol Med. 2001 Dec 1;31(11):1388-95.
EDTA is the most commonly known drug used as Borska S, et al., The effects of quercetin vs cisplatin on proliferation
and the apoptotic process... Folia Morphol (Warsz). 2004
an intravenous treatment for symptoms of ath- Feb;63(1):103-5.
erosclerosis, including angina, claudication, and Palazzetti S, et al., Antioxidant supplementation preserves
antioxidant response in physical training and low antioxidant
brain vascular disease. Some promoters have intake. Br J Nutr. 2004 Jan;91(1):91-100.
offered EDTA in oral supplements along with a Dusinska M, et al., Nutritional supplementation...decreases
chromosomal damage in humans. Mutagenesis. 2003 Jul;18(4):371-6.
few vitamins, but little EDTA is absorbed through Siess MH, et al., Mechanisms involved in the chemoprevention of
the intestinal tract, and it is not possible to flavonoids. Biofactors. 2000;12(1-4):193-9.
achieve blood levels provided by IV therapy. Manthey JA, et al., Biological properties of citrus flavonoids
pertaining to cancer and inflammation. Curr Med Chem. 2001
If you have heart disease, then in addition to Feb;8(2):135-53.
Ellnain-Wojtaszek M, Investigation of the free radical scavenging
nutrition, exercise, and dietary supplements, IV activity of Ginkgo biloba L. leaves. Fitoterapia. 2003 Feb;74(1-2):1-6.
EDTA chelation may well help you, but oral Lin CC, et al., Antioxidant activity of Cinnamomum cassia. Phytother
Res. 2003 Aug;17(7):726-30.
EDTA has not been shown to be safe in the Chelation Therapy
amounts in many of these supplements (it may Ballatori N, N-acetylcysteine as an antidote in methylmercury
carry heavy metals from the intestinal tract into poisoning. Environ Health Perspect. 1998 May;106(5):267-71.
Ou P, et al., Thioctic (lipoic) acid: a therapeutic metal-chelating
the body). The promoters say that it is approved antioxidant? Biochem Pharmacol. 1995 Jun 29;50(1):123-6.
as a food preservative, so it must be safe. How- Patrick L, Mercury toxicity and antioxidants: ... in the treatment of
ever, the amounts added to foods are extremely mercury toxicity. Altern Med Rev. 2002 Dec;7(6):456-71.

3
In the Health News
•Excess lead was in the Washington, DC, water supply for over a year before the information was
made public and action was taken to rectify the problem, which is not yet solved (D.C. Lead Issue Was
Debated for Months, Washington Post, March 16, 2004). The EPA, water officials, and local government were
wrangling while the unaware public continued to drink the water. As you can’t depend on
regulators, the safest way to protect yourself is with a solid-carbon-block (not granulated
carbon) water filter (such as those made by MultiPure) or drinking bottled water.
•Vitamin E helps to reduce the risk of prostate and bladder cancers. In
one study, subjects with the highest blood level of vitamin E, from Dr. Janson's Healthy Living™
food and supplements, had a 53 percent lower risk of prostate cancer.
Published by
Alpha-tocopherol was better than gamma tocopherol, which also
Vitality Now!®
lowered risk (and is also of benefit in other ways). In the other study, PO Box 384
bladder cancer risk was reduced by high dietary E, and supplements Greenville, NH 03048
slightly enhanced that benefit. (More Evidence Found of How Vitamins Prevent Subscriptions: Free online
Cancer, Reuters, March 28, 2004). or call 888-922-4848
Diet and Disease Information herein is not
medical advice or direction. All
•Phytoestrogens are isoflavones derived mainly from soy, red clover, material in this newsletter is pro-
and other beans. These phytochemicals are associated with in- vided for information only. Its
creased rates of bone formation. Cultures with high soy intake have contents should not be used to
provide medical advice on indi-
much lower rates of osteoporosis. In one study (Atkinson C, et al., The vidual problems. Consult a
effects of phytoestrogen isoflavones on bone density in women... Am health care professional for
J Clin Nutr. 2004 Feb;79(2):326-33.), 177 women between the ages medical or health advice.
Email: drjanson@drjanson.com
of 49 to 65 were administered either isoflavones or a placebo for one
Copyright, 2004:
year. Those who received the isoflavones did significantly better Michael Janson, M.D.
than the placebo group in terms of bone density.

Vegetarian Split Pea Soup


Pea
Split pea soup is a hearty and tasty staple of vegetarian cooking (without the hambone, of course).
Sauté some diced onions and crushed garlic with olive oil, freshly ground pepper, cumin, thyme,
and a dash of cayenne (more if you like it spicy) until the onions are starting to turn brown. Add
some diced celery, carrots, and chopped parsley, stir them around until they are well mixed, and
add 1-2 cups of dried green and yellow split peas. You can also add a half cup of barley to the mix
to vary the texture and flavor. Boil 2-4 quarts of dilute vegetable broth (you can get organic broth
from Imagine Foods or use other brands), and put all together in a large soup pot. Simmer and stir
regularly until the peas are cooked, adding more water as needed, or use a crock pot so you don’t
have to watch it or worry about stirring or sticking. Serve with whole wheat bread.

I just received my Florida medical license, and will soon start seeing patients in New Smyrna Beach,
from November to May. For appointments, or phone consults, call 386-409-7747.
In summer, for appointments in Arlington, MA call 603-878-2256. For Amherst, NH call 603-673-
7910. In other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores, health food stores,
or from QCI Nutritionals at 888-922-4848. You can visit their website at www.qcinutritionals.com
for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 5
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com May

May,, 2004

Dear Friends,
In the process of remodeling our new house in Florida, we also
decided to overhaul the “garden,” which consisted only of grass
and one old palm tree set in the middle of the lawn. St. Augustine
grass, which is so common in Florida lawns, is extremely water
hungry, coarse, and not particularly attractive.
Eliminating the lawn was an environmental as well as an
Michael Janson, M.D.
aesthetic decision. The aquifers in Florida are being depleted by
Editor, Healthy Living excessive water use, partly to keep up the lush green lawns. In
addition, lawns here are difficult to maintain without pesticides.
In This Issue Even though their use can be minimized, these chemicals leach
Natural Gardens .............................. 1 into the aquifers, pollute the waterways, and lower the quality of
Healthy Sleep Benefits .................... 1 drinking water. Choosing to garden organically stops this cycle.
Lifestyle for Better Sleep ................ 2 We decided to have a “waterwise” garden. Many landscape plants
Supplements for Insomnia ............. 2 need lots of water to survive, especially in hot, sunny Florida.
Ask Dr. J: Carnosine Benefits ......... 3 Planting mainly native, drought-tolerant plants means that
References ......................................... 3 once established they will rarely need watering. We also chose
In The Health News ........................ 4
plants to attract birds, bees, and butterflies. It was amazing to
see just days after planting the birds and butterflies found us and
Diet and Disease .............................. 4
were singing and fluttering around the shrubs. Pesticides are
Three Bean Salad with Corn .......... 4 detrimental to wildlife–yet another reason to garden organically.
Our choice of mulch was yet another environmental decision. We
chose melaleuca (the source of tea-tree oil, but an invasive pest in south Florida), not cypress (which
is endangered), or “red mulch”–artificially-dyed, shredded pallets. We chose plants for color and
scent, and made sure there were plenty of edibles, such as fruits and berries. We already have papaya,
paw paw, and guava, and plan to put in loquat trees, strawberries, and a variety of citrus. In the
vegetable garden, we have already picked tomatoes and basil, and soon some butternut squash will
be on the way. Next year we plan a wider variety of vegetables.
All of these plants help to improve our personal environment, and they bring us closer to nature in
our everyday life. Staying in touch with our own environment and taking small steps to enhance the
general ecology can also make us healthier (it also helps to be minutes from a beautiful beach walk).
Gardening is a wonderful activity (literally adding to our sense of wonder) that provides physical
exercise and at the same time a connection to the earth which, with our busy lives, offers a chance
to slow down, watch things grow, and appreciate the world of nature. Our neighbors have been
watching with great interest as we have transformed a sterile lawn with a lonely palm tree into an
oasis of tranquility that is a habitat for wildlife and in tune with nature. If you have any opportunity
to garden, give it a try. I think it helps elevate the mood and relieve anxiety, and learning new
activities is one way to preserve brain function well into old age.
1
Sleep for Better Health those who were getting 9 hours or more also had
increased risks, and a large Swedish study showed
For many people living at the fast pace of modern
a direct relationship of increasing sleep difficul-
society, getting adequate and restful sleep is an
ties with higher risk of heart disease.
elusive dream. With late nights, early workdays,
long commutes, caring for children and elderly A test for CRP, an inflammatory marker and a
parents, and job stress, it is often impossible to known risk factor for heart disese, showed that
allow time for sleep that is so important not only complete deprivation of sleep for three days
for rest and replenishment, but also mainte- elevated both CRP and blood pressure. The re-
nance of strong immunity and prevention of searchers did a related study, allowing only 4
chronic disease. In addition, chronic pain or hours of sleep a night for 10 days, and showed
illness may interfere with sleep. that both CRP levels and heart rate went up.
Insomnia may be the inability to fall asleep, or Sleep disturbance is a particular problem in the
waking in the middle of the night and not being elderly. It is estimated that it occurs in one half
able to go back to sleep. In a condition called of people over 65, and results in sleepiness,
sleep apnea, breathing is briefly interrupted, for depression, falls, and poor memory. It may be
up to a minute, sometimes hundreds of times a that other disorders lead to insomnia, but it is
night. This is more common in overweight and also clear that insomnia itself contributes to a
middle-aged people, but can happen in others, worsening of these health problems.
resulting in poor quality sleep. Lifestyle for Better Sleep
Sleep apnea is often associated with loud snor- While many people resort to drugs to help sleep,
ing. It may be helped by supplements and a these may not leave one feeling rested, and often
treatment called continuous positive airway pres- have many side effects. It is better to practice
sure, or CPAP, administered by a small machine good sleep habits. Eat a healthy diet low in sugar
by the bed through a mask worn during sleep. and processed foods, avoid alcohol and stimu-
No matter what kind of insomnia someone has, lants such as caffeine, and get regular exercise.
the result is often daytime fatigue and sleepi- Make your bedroom comfortable and peaceful,
ness, mood disorders, irritability, headaches, with a good, firm bed. Keep the TV out of the
and proneness to accidents. It is also associated bedroom, and not to watch anything stimulating
with heart disease and sexual dysfunction. While or depressing just before bed. Try listening to
typical sleep needs are between seven and eight relaxing music at a reasonable volume. It may
hours a night, some people need more or less. The help you to exercise up to two hours before
number of hours is not as important as whether bedtime, but not later than that. It helps to keep
sleep is restful and restorative. your bedroom as dark as possible, and quiet.
You do need to set aside enough time for sleep, While some people thrive on a few hours of sleep
but people are so busy that they chronically fail plus regular naps, most people do better if they
to do this. Occasional lack of sleep is not a establish a regular pattern of going to bed and
significant health issue. Everyone will experi- waking. For them, napping too much can inter-
ence this with some stresses, such as a death in fere with nighttime sleep.
the family, business difficulties, marital prob-
However, you have to find the schedule that
lems, jet lag, or a loud, late-night party at a
works for you so that you feel rested, do not fall
neighbors house or apartment.
asleep at movies or concerts, can do your work
If the problem is persistent or unrelated to tem- competently, are not accident prone, and can
porary difficulties, it is important to do some- drive safely. Supplements may help with this.
thing about it. In the Nurses’ Health Study,
Dietary Supplements for Insomnia
heart disease rates were found to be 50 percent
greater in the group reporting less than 5 hours Supplements that help sleep and anxiety include
of sleep compared to those reporting 8 hours or vitamins, hormones, amino acids, and herbs.
more. Those who reported 7 hours had no greater While they may not be adequate for the more
risk than those reporting 8 hours. Interestingly, persistent cases of insomnia or sleep apnea, they
2
can be very helpful with insomnia related to tion of AGEs, and lead to numerous complica-
stress, anxiety, depression and other causes. tions. For example, AGEs cause dysfunction of
Niacinamide (vitamin B3) is a relaxant and the endothelium (arterial lining cells), leading to
atherosclerosis, so carnosine is likely to protect
often helps with anxiety and depression. Earlier
against arterial disease due to both its antioxi-
studies showed that it attaches to the same
dant activity and AGE inhibition.
receptors in the brain as the benzodiazepine
drugs used to treat anxiety. Typical doses are Studies also suggest that carnosine protects DNA
from 500 to 1000 mg at bedtime. and proteins from cross-linking. This reaction
Melatonin is a hormone produced in the pineal inhibits enzyme activity, and it leads to abnor-
gland, and it is a regulator of the body clock. It is mal cell reproduction and membrane function.
useful for shift workers and to treat jet lag. Because age-related skin damage is due to both
Taking 1 to 6 mg at bedtime can be helpful for free-radical activity and protein cross linking,
carnosine should help protect the skin from the
sleep induction and depression, and it helps
aging process and wrinkling. The typical dose of
people wean off anti-anxiety drugs (Valium).
carnosine is from 500 to 1000 mg per day.
The herb valerian reduces anxiety and it pro-
Carnosine speeds wound healing after surgery,
motes sleep but without the side effects seen
and helps to heal peptic ulcers, enhancing the
with medication. The typical dose is 500 to 1000
effect of antibiotics in treatment of Helicobacter
mg of standardized extract. Treatment of de-
pylori, the bacteria associated with ulcers. It is
pression with St. John’s wort, 300 mg 3 times a
also helpful in treatment of hepatitis C. Human
day, often helps relieve anxiety and insomnia.
and animal studies show that topical N-acetyl
5-hydroxytryptophan (5-HTP), a precursor to carnosine helps to prevent and reverse cataract
the neurotransmitter serotonin, helps treat fa- formation in the lens of the eye.
tigue, migraines, and depression, while it pro-
motes better sleep. The usual dose is 50 to 100 References:
mg at bedtime. Of course, nothing works if you Editorial
www.commonsensecare.com/content/XeriscapeSevenSteps.pdf
don’t take the time to sleep. www.floridanativeplants.com/articles/mulch_melaleuca.shtml
edis.ifas.ufl.edu/BODY-VH019 (Univ of Fla Coop Extension Service)
Ask Dr
Dr.. J Sleep and Insomnia
Q. Is carnosine as good as I’ve heard for reversing Ayas NT, et al., A prospective study of sleep duration and coronary
heart disease in women. Arch Intern Med. 2003 Jan 27;163(2):205-9.
skin aging and cataracts? PD, via Internet. Meier-Ewert HK, et al., Effect of sleep loss on C-reactive protein, an
A. Carnosine is a dipeptide (consists of two inflammatory marker... J Am Coll Cardiol. 2004 Feb 18;43(4):678-83.
Kundermann B, et al., The effect of sleep deprivation on pain. Pain
amino acids, alanine and histidine) that acts as Res Manag. 2004 Spring;9(1):25-32.
an antioxidant free radical scavenger and as a Kryger M, et al., Sleep, health, and aging. Bridging the gap between
science and clinical practice. Geriatrics. 2004 Jan;59(1):24-6, 29-30.
metal chelator. It is present in brain and other Zisapel N, The use of melatonin for the treatment of insomnia. Biol
neurological tissues, and also in both skeletal Signals Recept. 1999 Jan-Apr;8(1-2):84-9.
Garfinkel D, et al., Facilitation of benzodiazepine discontinuation by
and heart muscle and the lens of the eye. melatonin...Arch Intern Med. 1999 Nov 8;159(20):2456-60.
Oxidative free radicals are associated with accel- Ziegler G, et al., Efficacy and tolerability of valerian [in] non-organic
insomnia—...Eur J Med Res. 2002 Nov 25;7(11):480-6.
erated aging, so carnosine is likely to be protec- Hallam KT, et al., Comparative cognitive and psychomotor effects of
tive. In tissue culture it has been shown to slow single doses of Valeriana... Hum Psychopharmacol. 2003
Dec;18(8):619-25.
down cellular aging. In animals, carnosine slows Birdsall TC, 5-Hydroxytryptophan: a clinically-effective serotonin
down age-related degeneration and blocks precursor. Altern Med Rev. 1998 Aug;3(4):271-80.
L-Carnosine
Alzheimer’s-related beta-amyloid cell damage. Quinn PJ, et al., Carnosine: its properties, functions and potential
Carnosine inhibits the formation of age-induc- therapeutic applications. Mol Aspects Med. 1992;13(5):379-444.
Kashimura H, et al., Polaprezinc, a mucosal protective agent...
ing substances called “advanced glycation end increases the cure rate of Helicobacter pylori infection. Aliment
products” (AGEs). These occur when sugar mol- Pharmacol Ther. 1999 Apr;13(4):483-7.
Hipkiss AR, Brownson C, Carnosine ...another possible role for the
ecules attach to proteins and block their normal anti-ageing peptide? Biogerontology. 2000;1(3):217-23.
metabolic function. Hipkiss AR, et al., Pluripotent protective effects of carnosine... Ann N
Y Acad Sci. 1998 Nov 20;854:37-53.
AGEs are a particular problem for diabetics, as Babizhayev MA, et al., Efficacy of N-acetylcarnosine in the treatment
their high sugar levels lead to increased forma- of cataracts. Drugs R D. 2002;3(2):87-103.

3
In the Health News
•Vitamin C is toxic to cancer cells, but the concentration needed is higher than oral vitamin C
usually provides. Intravenous vitamin C is one way to significantly increase the plasma level
(Padayatty SJ, et al., Vitamin C pharmacokinetics: implications for oral and intravenous use. Ann Intern Med. 2004 Apr 6;140(7):533-7).
With the same dose, vitamin C was six times higher with an IV compared to oral administration.
At higher doses, the difference was up to 140 times higher with IV doses than with oral
administration. This has implications for the treatment of infectious diseases and cancer,
conditions that might benefit from high plasma levels of vitamin C.
•A controlled trial of ginger compared with vitamin B6 to treat nausea Dr. Janson's Healthy Living™
and vomiting of pregnancy showed that either supplement signifi-
Published by
cantly reduced symptoms at 7, 14, and 21 days after starting
Vitality Now!®
treatment (Smith C, et al., A randomized controlled trial of ginger to treat nausea and vomiting PO Box 384
in pregnancy. Obstet Gynecol. 2004 Apr;103(4):639-45). The study involved 291 women Greenville, NH 03048
who were given either 1 g of ginger or 75 mg of B6. Standardized Subscriptions: Free online
extract of ginger works at doses of 250 to 500 mg. or call 888-922-4848
Diet and Disease Information herein is not
medical advice or direction. All
•Vegetable fiber appears to protect men from prostate cancer, accord- material in this newsletter is pro-
ing to a study in Italy (Pelucchi C, et al., Fibre intake and prostate cancer risk. Int J Cancer. vided for information only. Its
contents should not be used to
2004 Mar 20;109(2):278-80.) Among more than 2500 men studied, those with provide medical advice on indi-
the highest fiber intake had up to a 20 percent reduction in the vidual problems. Consult a
incidence of prostate cancer. The multi-center case-control study was health care professional for
medical or health advice.
conducted over 12 years. It is no surprise that vegetables protect Email: drjanson@drjanson.com
against cancer, and for many reasons–antioxidants, vitamins, min- Copyright, 2004:
erals, and phytochemical content, so the high fiber may only be a Michael Janson, M.D.
marker for high vegetable intake.

Three Bean Salad with Corn


Start with any three organic beans (for example, organic chick peas, pinto beans, and navy beans).
I usually pressure cook these after soaking for 4-8 hours and discarding the soaking water to
reduce the gas that beans can cause. (You can also buy organic canned beans.) Add diced vegetables
such as celery, tomatoes, scallions, green and red bell peppers, zucchini, cucumber, and carrots.
I also like to add chopped fresh spinach. Chopped arugula and watercress add some spicy pizzazz,
and you can also add chopped parsley and cilantro. I then add thawed, frozen organic sweet corn,
as this is readily available. For dressing, I combine flaxseed oil or olive oil, lemon juice or apple
cider vinegar, and a selection of herbs, including thyme and fresh or dried basil (I grow both in my
garden), cumin, and a clove or two of fresh crushed garlic. I add fresh ground pepper and another
option is some prepared mustard. Serve this with whole grain bread or brown rice.

I just received my Florida medical license, and have started seeing patients in New Smyrna Beach,
from November through May. For appointments, or phone consults, call 386-409-7747.
In summer, for appointments in Arlington, MA call 603-878-2256. For Amherst, NH call 603-673-
7910. In other seasons, call 386-409-7747 for phone consults.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores, health food stores,
or from QCI Nutritionals at 888-922-4848. You can visit their website at www.qcinutritionals.com
for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 6
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

June, 2004

Dear Friends,
The USDA (United States Department of Agriculture) has never
been a strong supporter of organic agriculture or organic foods in
general. Their original attempt to allow irradiated foods, sewage
sludge, and genetically modified foods to be included in their
organic definition was overwhelmingly opposed by the organic
food industry and large numbers of consumers. As a result, they
dropped those regulations.
Michael Janson, M.D.
Editor, Healthy Living Later, they denied that organic foods were any better than
conventionally grown products, and even issued warnings about
In This Issue the dangers of organic foods! They have been resting since then,
Organic Foods and the USDA ...... 1 but now they seem poised to once again make it harder for
Osteoporosis Protection ................ 1 consumers to know that whether what they are eating is organic,
Lifestyle and Osteoporosis ........... 2
or whether non-food products claiming to be organic really are.
Supplements and Osteoporosis ... 2 The USDA announced an enforcement directive of April 23, 2004,
Ask Dr. J: Fish Oil Safety ............... 3 including the following statement: “when practices provided for
References ........................................ 3
in paragraphs (a) through (d) are insufficient to prevent or
control crop pests, weeds, and diseases, the producer may use
In The Health News ....................... 4
synthetic substances listed in § 205.601 of the National List.”
Diet and Disease ............................. 4
This suggests to me that regulations of pesticides are not as strict
Vegetarian Split Pea Soup ............. 4
as they should be. According to the Organic Consumers Associa-
tion, non-agricultural products such as fish, body care products,
pet foods, fertilizer, and clothing, may be labelled “organic” with little to no regulation or assurance
of authentic organic ingredients. In addition, the regulation situation is confusing, because it
appears that if both the producer of supposedly organic foods and the certifier do not know the
ingredients of the pesticides, they can certify the food as organic.
This is part of a widespread problem of choosing healthy foods–awareness is not enough if we can’t
trust the labeling of the foods to be accurate. As much as I encourage organic gardening and growing
as much of your food as possible, it is almost inevitably only a small part of the food intake for most
people. Being able to choose organic foods in the marketplace is essential if you want to take the best
care of your own and your family’s nutrition.
Public demand is fueling the fast-growing increase in organic production and distribution, which
may be seen as threatening to large-scale conventional farms and the enormous food processing
industry. They would like nothing better than to be able to call their products organic to “catch the
wave” of this industry without having to be strict about the quality of their foods. The only way to
maintain real organic foods is to pressure the USDA to adopt high standards. I suggest joining the
Organic Consumers Association at www.organicconcumers.org, and The Campaign to Label Geneti-
cally Modified Foods (www.thecampaign.org), as well as www.saveorganicfood.org.
1
Osteoporosis Protection ciated with increased osteoporosis). Smoking
and excessive alcohol intake are also associated
Everyone who is concerned about their health is
with increasing osteoporosis risk.
aware of the need to prevent osteoporosis, or age-
related deterioration of bone structure leading to High dietary protein may also cause calcium to
a higher risk of fractures. Osteoporosis has been be excreted, but it also may increase absorption
in the news lately, because of recent studies from food, leading to mixed results in scientific
showing that dietary supplements are likely to studies, although the evidence suggests that
help prevent the decline of bone density and excessive meat consumption is also a risk factor.
reduce the incidence of fractures. Weight-bearing exercise stimulates bone forma-
Bones are dense with a collagen and non-col- tion and remodeling. Impact causes some strain
lagen protein matrix and mineral deposits, on the bone, and this in turn leads to increased
mainly calcium phosphate. Bone is a living and activity of the bone-forming cells. In one study of
growing tissue, and gains some of its strength 126 post-menopausal women, strength training
from constant remodeling and repair of micro- to build muscle mass significantly increased hip
fractures that occur regularly from normal wear bone density over two years.
and tear. Cells that are responsible for the re- Supplements and Osteoporosis
modeling are of two types, osteoblasts that form
Vitamin D is essential for the absorption of
bone, and osteoclasts that break down bone to
calcium from the intestinal tract leading to in-
release calcium. The balance of osteoblast and
creased calcium deposition in the collagen ma-
osteoclast activity influences bone density.
trix. It is produced by the action of UV from
Strong bone formation is a slow process (remod- sunlight on cholesterol in the skin (it is really a
eling bone takes many months), and it requires steroid hormone called cholecalciferol, not a true
a number of nutrients (vitamins C and D, cal- vitamin). It is also present in a few foods.
cium, phosphorus, magnesium, and possibly man-
Vitamin D is one of the few nutrients that may be
ganese, copper, and others), proper hormonal
toxic in high doses, but it is likely that most
balance, and weight-bearing exercise. Vitamin
elderly people are not getting enough because of
C is essential for the production of collagen,
lack of sun exposure and declining production in
contributing to the basic bone matrix. Hormones
the skin with age. Recommendations for vitamin
involved in establishing and maintaining bone
D range from 200 to 800 IU daily.
density include growth hormone, parathyroid
hormone, adrenal hormones, testosterone, es- Recent studies show that a risk factor for heart
trogens, progesterone, and thyroid hormone. disease, high serum homocysteine, is also re-
lated to increased risk of osteoporosis, and that
Women have a lower bone density than men, and
vitamin supplements can reduce that risk. Dutch
their loss of bone after thirty years old acceler-
researchers studied 2400 subjects over 55 years
ates with the menopausal decline in estrogen
old, for three to six years, concluding that those
levels. Men’s bone density also declines with age,
with the highest homocysteine had about double
but osteoporosis occurs later because of their
the risk of fractures as those in the lowest range.
higher peak bone density. After the age of 80,
both men and women are at great risk of frac- Homocysteine may interfere with collagen cross
tures from weakened bones. Adequate dietary linking, decreasing bone strength. The second
calcium is not the only influence on bone cal- study in the New England Journal of Medicine
cium, although it is important. examined 2000 men and women, aged 59 to 91,
over 12 to 15 years. They also found a direct
Lifestyle and Osteoporosis
relationship of homocysteine with the incidence
Some diet and lifestyle factors lead to calcium of fractures, with the highest level of homocys-
loss in the urine. For example, caffeine, salt, teine associated with two to three times as many
phosphorus, and sugar in the diet can lead to fractures as the lowest levels.
excessive excretion of calcium (phosphorus and
Dietary supplements of vitamin B6 (100 to 200
sugar are main ingredients in soft drinks, asso-
mg), folic acid (1000 to 5000 mcg), and vitamin
2
B12 (1000 mcg) all help to reduce the level of sion is more limited in the elderly and in chil-
homocysteine in the blood. These are simple, dren, and these oils are important for brain
safe supplements that also lower the risk of function, lipid control, protection from heart and
heart disease. However, these are not the only blood vessel disorders, controlling inflamma-
beneficial supplements for bone density. tion, and treating depression, as well as many
other health problems.
Ipriflavone is a modified flavonoid derived from
soy, and it both inhibits bone breakdown and ConsumerLabs, an independent testing com-
enhances calcium deposition in bone. The usual pany, found that of the 20 commercial fish oil
dose of ipriflavone is 600 mg daily. A number of supplements that they tested, none were con-
studies show that over a one year period, taminated with mercury, probably due to the
ipriflavone increases bone density while placebo species of fish that were used as the oil source.
subjects see a decline. All subjects also received Other contaminants are unlikely to be a problem
1000 mg of calcium in several of the studies. because of the distillation and purification pro-
cesses used to extract the oils.
Soy isoflavones (genistein and daidzein) have
some phytoestrogenic effects and help bone den- However, ConsumerLabs tested 20 brands and
sity. A study of menopausal women taking 40 found that six contained only 50-80 percent of
gms of soy protein daily (90 mg of isoflavones) the amount of omega-3 oil that was claimed on
showed reduced bone loss. Soy isoflavones are the label. (More recent testing indicates that
abundant in tofu, soymilk, and tempeh (but I do manufacturers are paying attention to these
not recommend TVP, a highly processed results and improving their products.) Be sure to
texturized vegetable protein). buy your fish oil supplements from reliable com-
panies with about 30 percent omega-3 oil (com-
Testosterone, estrogen, and progesterone stimu- bined EPA and DHA).
late bone formation, as does growth hormone.
With the current risks associated with Premarin References:
and Provera (Prem Pro), I only recommend bio- Editorial
identical hormone treatment. If blood test mark- Organic Consumers Association, Action Alert, Bush Administration
moving to allow corporate takeover of organics! May 5, 2004;
ers of growth hormone indicate a low level, which www.organicconsumers.org
is very common as people age, it may well be Compliance and enforcement directive NOP C&E #04.01
www.www.ams.usda.gov/nop/Compliance/
worthwhile to have injection treatment with pesticidesCompliance.pdf
human growth hormone (oral supplements are Osteoporosis
generally ineffective). Kerr D, et al., Resistance training over 2 years increases bone mass in
calcium-replete postmenopausal women. J Bone Miner Res. 2001
Magnesium, vitamin K, and omega-3 oils from Jan;16(1):175-81.
Wyshak G, Teenaged girls, carbonated beverage consumption, and
fish are all of potential benefit in preventing bone fractures. Arch Pediatr Adolesc Med 2000 Jun;154(6):610-3.
osteoporosis. A comprehensive program of diet, van Meurs JB, et al., Homocysteine levels and the risk of osteoporotic
fracture. N Engl J Med. 2004 May 13;350(20):2033-41.
exercise, dietary supplements, and appropriate McLean RR, et al., Homocysteine as a predictive factor for hip
hormonal therapies is likely to provide the most fracture in older persons. N Engl J Med. 2004 May 13;350(20):2042-9.
benefit in preventing and reversing this disease. Holick MF, Vitamin D: importance in the prevention of cancers, type
1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004
Mar;79(3):362-71.
Ask Dr
Dr.. J Kovacs AB, Efficacy of ipriflavone in the prevention and treatment of
postmenopausal osteoporosis. Agents Actions 1994 Mar;41(1-2):86-7.
Q. I have read about the contamination of farm- Agnusdei D, et al., Effects of ipriflavone on bone mass and calcium
raised fish. Is there also a problem with contami- metabolism in postmenopausal osteoporosis. Bone Miner 1992
nation of fish oil supplements? Oct;19 Suppl 1:S43-8.
Scheiber MD, et al., Dietary inclusion of whole soy foods results in
RG, via email significant reductions in clinical risk factors for osteoporosis and
cardiovascular disease.... Menopause 2001 Sep-Oct;8(5):384-92.
A. A wide range of fish oil products are available Fish Oil Safety
in the health market, as a source of omega-3 oils. Science Daily, 2004-03-17 Fish Oil Supplements May Contain Flame
Retardants.
These oils have many health benefits, especially Product Review: Omega-3 Fatty Acids (EPA and DHA) from Fish/
for people who have limited conversion of alpha- Marine Oils, www.consumerlab.com/results/omega3.asp
Tod Cooperman (ConsumerLabs.com representative), Lecture
linolenic acid to the EPA and DHA that are the presentation at the American College for Advancement in Medicine
most active components of fish oil. The conver- Scientific Meeting, May 22, 2004

3
In the Health News
•Dietary selenium appears to protect against the development of advanced prostate cancer.
Results from the Physicians Health Study at Harvard shows that men with the highest blood
levels of selenium had a 50 to 60 percent reduction in advanced prostate cancer. They compared
586 men with prostate cancer to 577 control subjects. ((Li H, et al., A prospective study of plasma selenium levels
and prostate cancer risk. J Natl Cancer Inst. 2004 May 5;96(9):696-703.) This confirms earlier studies. Selenium is
found in nuts, whole grains, brewers yeast, and seafood, and it is common in high quality
multivitamins.
•After a heart attack, depression and loneliness often trigger a recur- Dr. Janson's Healthy Living™
rence, but this risk is greatly reduced in people who exercise.
Published by
Researchers studied over 2000 subjects, and among those who were
Vitality Now!®
socially isolated or depressed, heart attack recurrence was double PO Box 384
the rate in those who were sedentary compared to those who Greenville, NH 03048
exercised. In addition, their depression was relieved by exercise. Subscriptions: Free online
(Blumenthal JA, et al., Exercise, depression, and mortality after myocardial infarction in the or call 888-922-4848
ENRICHD trial. Med Sci Sports Exerc. 2004 May;36(5):746-55.)
Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•A typical fast-food breakfast at McDonalds (and probably similar vided for information only. Its
chains) induces an inflammatory response that could explain why contents should not be used to
such foods are associated with an increased risk of heart disease. provide medical advice on indi-
vidual problems. Consult a
Researchers measured oxygen free radicals and inflammatory mark- health care professional for
ers such as CRP, after a 900 calorie meal of egg and sausage medical or health advice.
McMuffins, and hash browns. The CRP and free radical markers all Email: drjanson@drjanson.com
increased. Aljada A, et al., Increase in intranuclear nuclear factor kappaB and decrease in Copyright, 2004:
inhibitor kappaB in mononuclear cells after a mixed meal... Am J Clin Nutr. 2004 Apr;79(4):682-90. Michael Janson, M.D.

Veggie Kebabs for the Grill


Kebabs
Cookouts do not have to include meat or be rich in saturated fat to be delicious. On a skewer,
alternate chunks of red and green peppers, cherry tomatoes, onion quarters, tofu cubes, eggplant
(small cubes cook faster), zucchini and summer squash chunks, and crimini or other mushrooms.
Marinate these (the longer the better), before skewering, in a mixture of water, soy sauce, balsamic
vinegar or lemon juice, olive oil, crushed garlic, dried or crushed fresh ginger, fresh basil, thyme,
and ground pepper. Put them on the grill until slightly soft (10-20 minutes), turning several times.
You can cover this with a variety of sauces for serving. Make a tangy, thick and creamy Thai-type
sauce with peanut or almond butter, coconut milk, crushed garlic, ground cumin and coriander,
chili pepper, and lemon juice. Pour the sauce over the veggies and serve on brown rice.

From June to October, I see patients in Arlington, MA, or Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phome consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
Look for Dr. Janson’s New Vitamin Revolution and my other books at bookstores, health food stores,
or from QCI Nutritionals at 888-922-4848. You can visit their website at www.qcinutritionals.com
for quality supplements at reasonable prices. My newest book due out in June is The User’s Guide to
Dietary Supplements for the Heart. You can also order that from QCI Nutritionals.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 7
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com July

July,, 2004

Dear Friends,
The success of the recent film “Supersize Me” has brought wide
attention to the problem of fast foods and obesity. Although
McDonald’s claims that their nearly simultaneous elimination of
supersize portions had nothing to do with the film, the timing
would make this a “supersize” coincidence. The rise of obesity in
the US and in other countries was revealied as parallel to the
increase in fast food outlets in the book, Fast Food Nation, just
Michael Janson, M.D. a couple of years ago.
Editor, Healthy Living
Now, Congress is reviewing legislation to control what kinds of
In This Issue foods are served in schools as an effort to stem the tide of obesity,
Supesize the USA, et al. ................. 1 diabetes, and degenerative diseases that are increasingly seen in
Protecting Your Skin ...................... 2 young people. In fact, by the time kids are 15 to 19 years old, they
Lifestyle/Supplements for Skin ... 2
already have atherosclerotic plaque in their arteries (50 percent
of their right coronaries and 100 percent of their aortas). This is
Topical Skin Treatments ................ 2
not genetic. It is the result of lifestyle, particularly sedentary
Ask Dr. J: Bursitis ............................ 3
lives in cars and in front of televisions and computer games,
References ........................................ 3 combined with high-calorie junk in the diet instead of food.
In The Health News ....................... 4
Even though the government and many health organizations
Diet and Disease ............................. 4
have been sounding the alarm in the past decade about the
Mexican Bean-Stuffed Tortilla ...... 4 serious problem posed by rampant obesity, the government has
contributed to the problem through the school lunch program.
They have done little in the way of education or financing to promote healthier eating or to limit the
amount of fat, sugar, and other junk that dominate the caloric intake of kids.
The only way to prevent this accelerating decline in health, and consequent increase in health care
costs, is through education. As long as people choose harmful products from the marketplace, the
companies who make them will continue to do so. It is encouraging that organic foods are the fastest
growing segment of the grocery industry. However, this is not enough when dietary junk is also
growing and infiltrating other countries. (As these western habits invade other countries, it becomes
apparent that one of the most successful exports from the US is disease.)
We can help by choosing whole, natural foods in our own diets and setting the example for others.
Choosing lots of vegetables, fresh fruits, and other high fiber foods is a good start. The more we choose
better foods, the more the industry will provide them for us. We can also help by being active in
schools to promote the availability of healthier foods in the school meals and limiting the vending
machine junk and soft drinks that are little more than “liquid candy.”
It is also important to encourage increased physical activity in children. That way they will not wake
up at 30 years old realizing that they are 30 to 50 pounds or more overweight and having the difficult
task of starting so late on the path to health. It is easier to start early, but it is never too late.
1
Protecting Your Skin
Your an aged appearance. If you plan to be outdoors
for extended times, protect yourself with cloth-
The skin is a remarkable organ and the largest
ing, a hat, and sunscreen with protection from
in the body. It provides a protective barrier from
both UVB and UVA (such as oxybenzone,
the elements, helps to regulate body tempera-
avobenzone, zinc oxide, and titanium dioxide). It
ture, and blocks infectious organisms. It also
is important to have some sun exposure in order
eliminates toxins, acts as a sensory organ, and
to make vitamin D. It is easy to be overly assidu-
very importantly, allows exposure of cholesterol
ous in avoiding the sun or wearing sunblock,
derivatives to ultraviolet for the manufacture of
leading to inadequate vitamin D production.
vitamin D (cholecalciferol).
Diet also plays a role in protecting the skin.
Each square inch of skin has up to 650 sweat
Actinic keratosis (AK) is a skin cancer precursor
glands, sebaceous glands, numerous nerves and
related to sun overexposure. In people who are
blood vessels, 65 hair follicles, and melanocytes–
prone to develop AK, switching to a low-fat diet
the pigment cells. It also contains fat and connec-
can markedly reduce the recurrence rate. In two
tive tissue that is both structural and elastic,
studies, those who changed to 20 percent fat had
allowing the skin to stretch. Men tend to have
less than one third the recurrences compared to
somewhat thicker skin than women.
those who stayed on their 40 percent fat diet.
Because the skin is highly exposed, it is also
Vegetables and fruits are high in antioxidants
subject to numerous degenerative problems. This
that help protect the skin from free radical dam-
is partly because in acting as the defense barrier
age and aging. Vitamins C and E, bioflavonoids,
for our internal organs the skin itself is readily
and omega-3 fatty acids, selenium, and caro-
affected by toxins and radiant energy. In addi-
tenoids all provide such protection. Beta-caro-
tion, the skin is a rapidly growing tissue, so it is
tene, lycopene, tocopherol, and selenium admin-
particularly vulnerable to some toxins, such as
istered for seven weeks improved epidermal de-
chemotherapy drugs.
fenses and reduced the evidence of skin damage
With aging and exposure to the elements, the from ultraviolet exposure, including redness,
skin is less able to retain water and is damaged sunburn, and peroxide formation.
by oxidation and ultraviolet light, becoming
Dietary sugar leads to sugar-protein complexes,
wrinkled and dry. It also loses elasticity due to
or advanced glycation endproducts (AGE), and
poor nutrition, such as lack of zinc and adequate
cross-linking of collagen, contributing to skin
vitamin C, which may lead to poor collagen and
wrinkling. Reduction of sugar and refined carbo-
elastin production.
hydrates is important to protect the skin and
The leathery skin of people who have spent their other organs. Fiber in the diet slows the conver-
lives outdoors, and the dry, wrinkled appearance sion of carbohydrates to sugar. L-carnosine
of those who smoke is evidence of the damage of supplements reduce the production of AGEs.
ultraviolet and free radical exposure. Other L-carnosine also has antioxidant and free-radi-
sources of free radicals damage the skin as well cal scavenging properties that protect DNA.
as internal organs, so the skin is only the most Other antioxidants likely to be helpful in pre-
visible evidence of the aging process. serving healthy skin include proanthocyanidins,
Lifestyle and Supplement Support coenzyme Q10, and alpha-lipoic acid.
Maintaining a strong, elastic, and youthful skin Topical Skin Treatments
is valuable for both cosmetic and health reasons. Advertising for skin care products is full of hy-
Everyone wants to look their best, but in this perbolic and unjustified claims for restoring
case, appearance is the result of maintaining the youthful looks, and you should be wary of these
integrity of the connective tissue and protecting products. However, some products do help pre-
ourselves from free radical damage. serve healthy skin and prevent cancer. Topical
While we need sun exposure, it is all too easy to preparations that contain antioxidants penetrate
overdo it. Excessive sun exposure causes sun- the skin and protect deeper layers. Products
burn, photodamage, and skin cancers, as well as containing both vitamins C and E, as well as
2
N-acetyl cysteine, offer enhanced antioxidant elbow, by infection, or rheumatiod arthritis. It
protection compared to any of them alone. can be acute, or can persist as chronic bursitis.
Topical coenzyme Q10 has been shown to reverse In hip bursitis, the pain can radiate down the
photodamage, decrease epidermal oxidation by thigh and it can also interfere with sleep. Typical
UV, and reduce wrinkle depth. It protects against treatments include rest, caution when getting
the damage from UVA and suppresses the en- up or down in chairs, and anti-inflammatory
zyme that breaks down collagen. Some studies drugs or steroid injections. I prefer to start with
also suggest benefits from topical application of natural anti-inflammatories, such as standard-
alpha-lipoic acid, green tea extract, silymarin ized curcumin, (300 to 600 mg twice a day),
from milk thistle, and ginger. These ingredients standardized ginger (250 to 500 mg), and brome-
are found in a variety of skin care products, lain enzyme (10,000 mcu 2 to 3 times daily).
including some sunscreens, but they need more Fish oil, as a source of omega-3 EPA and DHA, is
than token amounts to be effective. also an effective anti-inflammatory. Capsules
Controversy surrounds sun protection for sev- with 300 mg of omega-3 (from 1000 mg of fish oil)
eral reasons. As noted above, sun is essential for are commonly available. Typical doses range
vitamin D production, and vitamin D appears to from 2 to 4 capsules, 2 to 3 times per day. GLA
prevent some cancers, such as breast, prostate, from borage oil may also help. I also recommend
ovarian, and colon. Sunscreens may not protect high doses of vitamin C (4000 to 8000 mg per
against melanoma and basal cell cancers. Vita- day). You mentioned heartburn from some of
min D appears to be important to prevent basal your supplements, so I suggest taking L-
cell and squamous cell cancer. Depending some- glutamine (1000 to 2000 mg) along with your
what on sun exposure, I advise taking supple- herbs and vitamins, and being careful to avoid
ments of 400 to 1000 IU of vitamin D. sugar, caffeine, and alcohol.
If a sunscreen blocks only UVB, it allows people References:
to stay in the sun longer without burning, but it Editorial
allows the UVA rays to penetrate the skin for a Strong JP, et al., Prevalence and extent of atherosclerosis in
adolescents and young adults.. JAMA. 1999 Feb 24;281(8):727-35.
longer time. UVA will cause skin aging, wrin- Skin Protection
kling, and skin cancer. Even without burning, Sies H, Stahl W, Nutritional protection against skin damage from
excessive sun exposure is dangerous. sunlight. Annu Rev Nutr. 2004;24:173-200.
Black HS, et al., Effect of a low-fat diet on the incidence of actinic
In summary, wear appropriate clothing for pro- keratosis. N Engl J Med. 1994 May 5;330(18):1272-5.
Black HS, Influence of dietary factors on actinically-induced skin
tection, wear UVB and UVA sunscreen for ex- cancer. Mutat Res. 1998 Nov 9;422(1):185-90.
tended sun exposure, eat a high-antioxidant, Eberlein-Konig B, et al, Protective effect against sunburn of
combined systemic ascorbic acid (vitamin C) and d-alpha-
low-fat diet, take supplements, and apply topical tocopherol (vitamin E). J Am Acad Dermatol. 1998 Jan;38(1):45-8.
antioxidants to the skin. Cesarini JP, et al., Immediate effects of UV radiation on the skin:
modification by an antioxidant complex containing carotenoids.
Ask Dr
Dr.. J Photodermatol Photoimmunol Photomed. 2003 Aug;19(4):182-9.
Bellei E, et al., Effect of alpha-tocopherol and N-acetylcysteine on
Q. I have hip bursitis, which is painful and limits benzoyl peroxide toxicity in human keratinocytes. J Biochem Mol
Toxicol. 2004;18(2):107-14.
my activitiy. I prefer not to take steroid injec- Hoppe U, et al., Coenzyme Q10, a cutaneous antioxidant and
tions, and I don’t want to take Vioxx. Do you have energizer. Biofactors. 1999;9(2-4):371-8.
any suggestions? Sime S, Reeve VE, Protection from ... UV radiation in mice by topical
Pycnogenol. Photochem Photobiol. 2004 Feb;79(2):193-8.
RB, Florida, via Internet Chen TC, Holick MF, Vitamin D and prostate cancer prevention and
treatment. Trends Endocrinol Metab. 2003 Nov;14(9):423-30.
A. A bursa is a fluid-filled sac between a tendon Kamradt J, et al., Analysis of the vitamin D system in cutaneous
malignancies. Recent Results Cancer Res. 2003;164:259-69.
and a bone or a tendon and skin that helps to Bursitis
reduce friction and aid movement. Trochanteric Calder PC, N-3 polyunsaturated fatty acids and inflammation: from
bursitis is inflammation of the bursa of the hip. molecular biology to the clinic. Lipids. 2003 Apr;38(4):343-52.
Leventhal LJ, et al., Treatment of rheumatoid arthritis with
Bursitis can be painful and debilitating, restrict- gammalinolenic acid. Ann Intern Med. 1993 Nov 1;119(9):867-73.
ing motion of the involved joint, with tenderness Satoskar RR, et al., Evaluation of anti-inflammatory property of
curcumin... Int J Clin Pharmacol Ther Toxicol 1986 Dec;24(12):651-4.
and swelling. It can be brought on by injury from Protective Effects of Curcumin against Oxidative Damage on Skin ....
falls or contact sports, overuse, as in tennis J Trauma 2001 Nov;51(5):927-931.

3
In the Health News
•Metabolic syndrome consists of insulin resistance with abdominal obesity, high blood pressure,
elevated blood sugar, and high cholesterol, and contributes to an increased risk of diabetes,heart
disease, and early death. Regular exercise reduces this mortality. In a sample of 19,223 men,
all-cause and cardiac mortality was much higher among those with metabolic syndrome.
However, high fitness levels eliminated the difference. (Katzmarzyk PT, et al., Cardiorespiratory fitness
attenuates the effects of the metabolic syndrome on all-cause and cardiovascular disease mortality in men. Arch Intern Med. 2004 May
24;164(10):1092-7.) This indicates that exercise can overcome the effects of insulin resistance.
Diet and Disease Dr. Janson's Healthy Living™
•Age-related macular degeneration is a leading cause of blindness in
Published by
the elderly. The risk of macular degeneration is greatly reduced by
Vitality Now!®
increasing fruit consumption. In two large studies of over 100,000 PO Box 384
subjects followed for 12 to 18 years, researchers found that those who Greenville, NH 03048
consumed three or more fruits per day had a 36 percent lower Subscriptions: Free online
incidence of neovascular macular degeneration compared to those or call 888-922-4848
who consumed less than 1.5 fruits per day. (Cho E, et al., Prospective study of Information herein is not
intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch medical advice or direction. All
Ophthalmol. 2004 Jun;122(6):883-92). material in this newsletter is pro-
vided for information only. Its
•A recent analysis of the overall (lipophilic and hydrophilic) antioxi- contents should not be used to
dant capacity of foods shows a very high value for blueberries, other provide medical advice on indi-
berries, pears, plums, and apples. Nuts (pecans and walnuts), beans vidual problems. Consult a
health care professional for
(kidney, pinto, and red), and spices were also very high. Somewhat medical or health advice.
surprisingly, perhaps due to vitamin C, russet potatoes are rich in Email: drjanson@drjanson.com
antioxidant activity, diminished only a little by cooking. (Wu X, et al., Copyright, 2004:
Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Michael Janson, M.D.
Chem. 2004 Jun 16;52(12):4026-37.)

Mexican Bean- Stuffed T


Bean-Stuffed ortilla
Tortilla
Pressure-cook some red, kidney, or pinto beans (with that high antioxidant activity) for 20
minutes, and then sauté them until well mixed with garlic and onions, chili powder, cayenne
pepper to taste, olive oil, soy sauce, and some crushed tomatoes. (Alternatively, you can buy cans
of organic refried beans.) Make some guacamole with mashed ripe avocado, blending in some fresh
crushed garlic, fresh lemon or lime juice, and minced onion and tomato. Spread some of the beans
and guacamole on a warmed whole-wheat or corn tortilla, and then add some shredded lettuce,
minced cilantro, diced fresh bell peppers, and tomatoes. (If you like, you can top this with a sprinkle
of organic grated cheddar cheese.) Fold it over and enjoy a Mexican “sandwich.” The last time I
made this, I had some freshly cooked brown and wild rice that I added to the filling.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Dietary Supplements for the Heart. You can order it from
QCI Nutritionals at 888-922-4848. Look for Dr. Janson’s New Vitamin Revolution and my other
books at bookstores and health food stores. They are also available from QCI Nutritionals. You can
visit their website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 8
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

August, 2004

Dear Friends,
I have recently been in touch with an elderly patient and an older
colleague to ask them about their secrets of longevity. My patient
has just turned 103 years old, and my colleague is still going
strong at 87 years old, witih a private practice and an ongoing
writing and lecture schedule.
How do they do it? They choose good health practices, physical
Michael Janson, M.D.
activity, and consistent use of mental faculties in creative and
Editor, Healthy Living rewarding ways. It does not hurt to have good genes, but it is clear
that genetics are not responsible for the vast majority of degen-
In This Issue erative diseases or accelerated aging.
Old But Not Aged ........................... 1 My colleague and friend is Dr. Abram Hoffer, who was one of the
Alzheimer’s Update ....................... 2 earliest proponents of the use of dietary supplements in high
Alzheimer’s and Healthy Living . 2 doses for both prevention and treatment of disease. In the early
Diet, Fats, and Inflammation ........ 2 1950’s Dr. Hoffer studied the effect of high doses of nicotinic acid
Ask Dr. J: Vitamin B3 Safety ......... 3 (vitamin B3) in schizophrenic patients. He and his colleague
References ........................................ 3
found that a number of these patients responded dramatically,
with improvement in mental function and reduction of their
In The Health News ....................... 4
dependence on medication. This was the first double-blind study
Diet and Disease ............................. 4
in psychiatry, and he published a number of later studies.
Grilled Salmon and Veggies ......... 4
Dr. Hoffer’s continued good health is partly the result of his
following his own advice, as I know he takes many supplements,
including vitamin B3 and vitamin C, among others. His continuing to write, practice, and teach also
helps, I am sure, in the maintenance of his vigor, vitality, and mental clarity. As he was one of my
early teachers, I admire the way he practices what he believes is best for both himself and his
patients, and he is an inspiration to other colleagues. He is also open to new ideas and incorporates
them into his practice and his life. It is encouraging that at any age, someone with the right mindset
can have an interest in learning and incorporating new ideas.
My patient was practicing good health habits ever since her mother died early at 48 years old. She
consulted with me first in the late 1980’s for more thorough advice, and although she is now too far
away to see me, she is amazingly resilient (although not without some health problems). I know that
she has had a long-term interest in healthy foods, and several times lamented to me about how
overprocessed our foods are, sometimes even the ones we cook at home. Her determination to age well
and live healthfully is part of the reason for her success.
Maintaining rewarding social interactions, with strong support from family, friends, colleagues, and
the community, is also helpful in avoiding illnesses that are promoted, if not caused, by stress and
isolation. This is not to completely discount genetics and other influences in our lives, but to more
valuably focus our energy and time on lifestyle choices that we control.
1
Alzheimer ’s Updates
Alzheimer’s Active lifestyles appear to help preserve brain
function. In a recent review, lifestyle activities
Alzheimer’s disease (AD) has recently received
that challenge the brain, such as crossword
wide attention for numerous reasons, not least
puzzles, reading (I knew this newsletter was
because of a variety of enlightening research
valuable), and both physical and mental games
reports. The Swedish twin study shows that
reduce the risk of cognitive decline. Social inte-
genetics plays much less of a role in the develop-
gration is part of the complete picture of lifestyle
ment of Alzheimer’s than previously thought.
protecting against AD and other degenerative
In that study of identical and non-identical twins, diseases.
the siblings of those who developed AD became
In addition, diet plays a role in protecting against
ill with the disease less than 50 percent of the
brain degeneration. A study of 13,000 women
time. This suggests only a limited genetic asso-
showed that those who consumed more green
ciation. The rest of the risk appeared to be due to
vegetables, such as spinach and broccoli, in mid-
lifestyle and environment. AD might be associ-
life had better cognitive function as they aged
ated with viruses, bacteria, diet, medications,
than those women who consumed few vegetables.
toxic exposure, education (continuing mental
In addition, in an animal model of AD, blueber-
stimulation), physical activity, and life events.
ries were helpful in reducing the brain changes
A new twin study from Duke University also associated with the disease.
shows that the development of AD is only partly
Increasing consumption of omega-3 oils (EPA
genetic. Researchers followed 122 twin pairs, 69
and DHA) from fatty fish, such as wild salmon or
identical and 53 fraternal. In 40 percent of the
sardines, reduces age-related loss of cognitive
identical twins and 20 percent of the non-identi-
function. A study of 1613 subjects from 45 to 70
cal, both twins developed the disease. However,
years old showed a significant direct relation-
a gap of five to ten years occured from the onset
ship with brain function. Higher consumption of
in one twin before the other was diagnosed. This
cholesterol and saturated fat, conversely, was
also indicates that something other than genet-
associated with a decrease in cognitive ability.
ics is playing a role in AD.
The Nurses’ Health Study, evaluating over
This information is encouraging, because it
120,000 nurses, showed that taking estrogens
means that we do not have to be resigned to our
(Premarin) with or without medroxyprogesterone
“genetic fate,” since so many other factors, over
(Provera) did not help to improve mental func-
which we have some measure of control, influ-
tion, but was instead associated with some de-
ence our risk of having Alzheimer’s later in life.
cline. This is not the same as taking bio-identical
Making the right choices can protect the brain.
hormones, which mimic the same hormone bal-
In another large study, evaluation of over 5000 ance that occurs naturally in the body.
patients who have had coronary artery bypass
Dietary supplements may also help with pre-
surgery compared to 4000 who have had balloon
venting and reversing dementias, such as alpha-
angioplasty showed that AD risk is 70 percent
lipoic acid, acetyl L-carnitine, ginkgo biloba,
higher after bypass than after angioplasty. This
vitamins C and E, coenzyme Q10, and curcumin.
risk is relatively small, but many bypass opera-
I presented this information in the February
tions are done when they are not clearly needed,
issue of Healthy Living.
and in those cases the risk is unnecessary.
Alzheimer’s and Healthy Living Diet, FFats,
ats, and Inflammation
A Finnish study of 1500 elderly people shows The Mediterranean diet is known for its associa-
that obesity in middle age doubled the risk of tion with a relatively low risk of cardiovascular
developing AD in later life, compared to those disease (although not as low as the Asian diet).
who were normal weight. This risk was further Recent information suggests that part of the
increased if they also had high cholesterol levels benefit of the diet is due to reduction of inflam-
and high blood pressure, so that those with all mation and the level of blood clotting factors in
three had six times the risk of AD. the serum.
2
This diet is high in vegetables, fruits, beans, and cholesterol and triglycerides, raise HDL levels,
fish, and low in meat, dairy products, and satu- and improve circulation to the legs in vascular
rated fats. The study of 3042 subjects in Greece disease. Niacin may cause a temporary skin
showed that those who adhered most closely to flush due to histamine release, and high doses
the diet had lower levels of the inflammatory may raise uric acid levels and liver function
marker CRP (C-reactive protein), the cardiac tests, while the timed-release form has rarely
risk factor homocysteine, and fibrinogen, a clot- caused some reversible cases of hepatitis. Inosi-
ting factor associated with cardiac risk. tol hexaniacinate and niacinamide do not have
these side effects. Some psychiatric patients may
Another source of omega-3 oils is flaxseeds. the
respond better to niacin or niacinamide.
seeds are excellent sources of fiber and phyto-
estrogenic lignans. About 60 percent of these Typical doses of B3 range from 50 to 200 mg in a
seeds is oil, and half of that is the omega-3, alpha basic multiple vitamin, up to 3000 mg for man-
linolenic acid. Research suggests that this oil can agement of mental illness, high cholesterol, heart
reduce some serum markers of inflammation disease, and peripheral vascular disease. It may
and decrease glucose absorption after meals (this be even more helpful for cholesterol when com-
would help to lower insulin production and re- bined with other supplements, such as
duce metabolic syndrome risks). policosanol, garlic, chromium, red yeast rice,
gugulipids, or pantethine.
A dietary review of 4900 adults showed that
higher dietary fiber intake was associated with Occasional side effects (acid indigestion, head-
a lower serum level of CRP. This may be due to ache) are not seen with inositol hexaniacinate.
the presence of fiber in foods that are high in These supplements are better for cardiovascular
phytochemicals and antioxidants. The same au- disease, and much safer than medications, for
thors found that increasing saturated fat con- lowering cholesterol, and have other benefits.
sumption was associated with higher levels of References:
CRP. Animal products are the primary sources Alzheimer’s Disease
of saturated fats in the Western diet. Pedersen NL, et al., How heritable is Alzheimer’s disease late in life?
Findings from Swedish twins. Ann Neurol. 2004 Feb;55(2):180-5.
Trans fats are also associated with more inflam- Plassman BL, The 9th International Conference on Alzheimer’s
mation markers. Trans fats are present in hy- Disease and Related Disorders (ICAD). July, 2004
Wolozin B, The 9th International Conference on Alzheimer’s Disease
drogenated oils such as margarines and shorten- and Related Disorders (ICAD). July, 2004.
ing, as found in many processed foods. In the Gustafson D, et al., An 18-year follow-up of overweight and risk of
Alzheimer disease. Arch Intern Med. 2003 Jul 14;163(13):1524-8.
Nurses’ Health Study, inflammatory markers Fratiglioni L, et al., An active and socially integrated lifestyle...
were studied in relation to trans fat intake in 823 against dementia. Lancet Neurol. 2004 Jun;3(6):343-53.
women. These markers were elevated with higher Wilson RS, et al., Participation in cognitively stimulating activities
and risk of incident Alzheimer disease. JAMA 2002 Feb
trans fat consumption, particularly in women 13;287(6):742-8.
with higher body mass index. Kalmijn S, et al., Dietary intake of fatty acids and fish in relation to
cognitive performance at middle age. Neurology. 2004 Jan
27;62(2):275-80.
Ask Dr
Dr.. J Kang JH, et al., Postmenopausal hormone therapy and risk of
cognitive decline in community-dwelling aging women Neurology.
Q. Are niacinamide and inositol hexaniacinate 2004 Jul 13;63(1):101-7.
free of side effects, and does the latter have all Diet, Fats, and Inflammation
the benefits of niacin? Chrysohoou C, et al., ...Mediterranean diet attenuates inflammation
and coagulation.... J Am Coll Cardiol. 2004 Jul 7;44(1):152-8.
CT, Spain, via Internet Bloedon LT, Szapary PO, Flaxseed and cardiovascular risk. Nutr Rev.
2004 Jan;62(1):18-27.
A. Vitamin B3 comes in three forms, niacin (or King DE, et al., Relation of dietary fat and fiber to elevation of C-
nicotinic acid), niacinamide, and inositol reactive protein. Am J Cardiol. 2003 Dec 1;92(11):1335-9.
Mozaffarian D, et al., Dietary intake of trans fatty acids and systemic
hexaniacinate, sometimes called a “non-flush” inflammation in women. Am J Clin Nutr. 2004 Apr;79(4):606-12.
niacin. It is essential for metabolism of carbohy- Vitamin B3
drates, fat, and alcohol, and for maintaining Malik S, Kashyap ML, Niacin, lipids, and heart disease. Curr Cardiol
Rep. 2003 Nov;5(6):470-6.
normal brain, skin, and digestive function. Rosenson RS, Antiatherothrombotic effects of nicotinic acid.
In addition, high doses of either niacin or inositol Atherosclerosis. 2003 Nov; 171(1): 87-96.
Monograph (no authors listed), Inositol hexaniacinate. Altern Med
hexaniacinate (but not niacinamide) help to lower Rev. 1998 Jun;3(3):222-3.

3
In the Health News
•The most common non-prescription medications for children with coughs and disrupted sleep
due to colds (DM, or dextromethorphan, and diphenhydramine, or Benadryl) were compared
with placebo in a controlled study of 100 children with upper respiratory infections. Research-
ers found that the drugs were ineffective. The kids improved on the second night of the study
whether they were on the medications or placebo. DM caused more insomnia, and diphenhy-
dramine caused more drowsiness than placebo (Paul IM, et al., Effect of dextromethorphan, diphenhydramine, and
placebo on nocturnal cough and sleep quality for coughing children and their parents. Pediatrics. 2004 Jul;114(1):E85-90).

•Glucosamine sulfate (GS) and methylsulfonyl methane (MSM) both Dr. Janson's Healthy Living™
help osteoarthritis, but combining them is even better (Usha PR. Naidu
M.UR, Randomised, Double-Blind...Study of Oral [GS], [MSM] and their Combination in Osteoarthri- Published by
tis. Clinical Drug Investigation, 2004, 24(6):353-363). Researchers treated 18 patients Vitality Now!®
for 12 weeks, and found that the combination of 1500 mg of each PO Box 384
Greenville, NH 03048
supplement was more effective than either alone. GS lowered the Subscriptions: Free online
pain score from 1.74 to 0.65, MSM lowered it from 1.53 to 0.74, but or call 888-922-4848
the combination reduced it from 1.7 to 0.36, and also worked faster. Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Eating fish containing omega-3 oils, baked or broiled, but not fried, vided for information only. Its
can reduce the risk of developing atrial fibrillation (AF), a common contents should not be used to
provide medical advice on indi-
cardiac arrhythmia (Mozaffarian D, et al., Fish intake and risk of incident atrial vidual problems. Consult a
fibrillation. Circulation. 2004 Jul 27;110(4):368-73). Following 4815 adults, re- health care professional for
searchers found a 28 percent reduction in the incidence of AF in medical or health advice.

people who ate fish 1 to 4 times a week, and a 31 percent drop with Email: drjanson@drjanson.com
Copyright, 2004:
5 or more servings, compared to those who consumed it less than once Michael Janson, M.D.
a month. It is important to choose wild fish with low toxin levels.

Grilled Salmon and Veggies


Veggies
Salmon (wild, not farmed) is one of the best sources of omega-3 oils. You can easily cut it into chunks
and skewer them, alternating with chunks of bell peppers, mushrooms, tomatoes, zucchini,
summer squash, and onions. I sprinkle this with ground pepper, thyme, ginger, lemon, and
crushed garlic. Place the skewer inside a fish grilling basket to make turning easier. I like to mince
fresh basil and put some on the fish near the end of cooking, and then serve with another sprinkle
of fresh lemon. You can also do the same vegetables on the side. One way I learned from friends
is to sear them on a griddle with some sesame and sunflower seeds until the seeds are toasty and
aromatic. You can serve this with some fresh corn on the cob, whole-grain garlic bread, soba
noodles, or brown rice. For vegetarians, you can substitute tofu for the salmon chunks.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Dietary Supplements for the Heart. You can order it from
QCI Nutritionals at 888-922-4848. Look for Dr. Janson’s New Vitamin Revolution and my other
books at bookstores and health food stores. They are also available from QCI Nutritionals. You can
visit their website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 9
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com September
September,, 2004

Dear Friends,
Glimmers of hope have begun to appear on the nutrition horizon.
Schools in Nashua, New Hampshire, have banned vending
machines that dispense junk and soda beverages. The new
vending machine offerings will include water, flavored water,
juices, and sports drinks (the last only available after school).
The news article reported that “the policy is meant to offer
healthy foods throughout a school, as opposed to offering a piece
Michael Janson, M.D. of fruit with lunch, and a candy bar down the hall...”
Editor, Healthy Living
Around the country, 75 to 85 percent of snacks are of poor
In This Issue nutritional value, right in line with the rise of obesity and
Better School Nutrition .................. 1 diabetes in young people, so to see this shift is gratifying, even if
Diabetes Revisited .......................... 2 it is just a start. At the end of July, the French parliament voted
Diabetes Supplement Update ..... 2
to ban vending machines selling junk (candy and soft drinks) in
all schools, partly due to the rising obesity levels in children.
Lutein & Macular Degeneration .. 3
Ask Dr. J: Folic acid safety ............. 3 In Italy, Britain, Sweden, and other European countries, concern
References ........................................ 3
about obesity is growing, and this is particularly important to
some Mediterranean countries where the traditional diet of
In The Health News ....................... 4
fruits, vegetables, grains and pastas, and fish is being threatened
Diet and Disease ............................. 4
by highly processed junk. Some of these countries are taking
Seasonal Vegetables ....................... 4 steps to curb advertising aimed at children, and to educate people
about the value of maintaining their traditional diets. In Britain,
a member of parliament introduced a bill to ban preschool TV advertising of foods high in sugar, salt,
and fat. I am sure this will help not only their health, but their school performance as well.
Watching television and playing computer games has overtaken physical activity for many children,
but at least many countries are recognizing the danger of an increasingly sedentary lifestyle. I
remember watching TV as a kid, but also spending lots of time at recess playing sports, and lots of
time after school playing outside, as well as riding bikes, weekend hikes, summers at the shore
playing baseball, swimming, and running around in general (we had no TV at the summer house).
It is true that I spend a lot of time at the computer these days, writing, researching, and learning.
Even though I also spend a lot of time in the garden being very physical, this is not enough, so I feel
the need for a specific exercise program (running and bicycling) to complement my more sedentary
activities. With cities in the USA and with so many other countries beginning to recognize the
problems brought on by poor diet and sedentary lives, it is refreshing to see that some of them are
doing something about it, emphasizing traditional, less-processed diets and increased physical
activity as important for overall health.
It is important for all of us to contribute improving children’s health, partly by setting the example
of healthy living. Everyone will benefit from a healthier society, and it will reduce health care costs.
1
Diabetes Revisited food being studied. The GI can be misleading,
though, in other contexts, because healthy foods
Adult onset (type II) diabetes has been in the
with a high GI are often not eaten alone. For
news extensively in recent months, and it is clear
example, a baked potato has a high GI, but if you
that the incidence of diabetes and the complica-
add some olive oil or flaxseed oil it changes the
tions from it are increasing, and not only in this
effect. Studies of food combinations would pro-
country.
duce a different picture of the GI than single
I reported last year (October, 2003) on the extent foods. Sodas, however, are often consumed by
of diabetes in developing countries and the pan- themselves.
demic nature of the disease (occurring over a
Recently, diabetes and pre-diabetes have been
wide geographic region and affecting a large
linked with the loss of mental function and
percentage of people). In most developing coun-
dementia. A study of 7027 post-menopausal
tries, infectious disease associated with poverty
women showed that diabetes and prediabetes
is often the leading cause of death. Now, in
almost doubled the loss of cognitive function.
Mexico, diabetes is the number one killer.
Of course, diet is not the only contributor to
Death from diabetes is increasing in Mexico at
diabetes and obesity. Sedentary lifestyles also
three percent per year, and is now the cause of 12
contribute to diabetes risk. Exercise blunts the
percent of all deaths. (Deaths from heart disease,
rise in blood sugar after meals, and it makes
cancer, and hypertension have also increased
insulin more effective by increasing muscle-cell
dramatically in the past 50 years.) It is clear that
insulin sensitivity. Brisk walking, jogging, cy-
as developing countries industrialize the food
cling, and similar activities are helpful in con-
supply the health of the population suffers ac-
trolling blood sugar (animals have to be physi-
cordingly. It appears that junk food is extremely
cally active every time they want to eat). These
popular in Mexico, but obesity and diabetes are
also help to reduce weight.
also rising in other developing countries.
Diabetes Supplement Update
While the sugar and soft drink industries try to
deny it, evidence is mounting that dietary sugar, While diet and exercise are the primary influ-
particularly from soft drinks, is related to the ences on blood sugar, dietary supplements are
increasing rate of diabetes. (In the U.S. it is also important in the management of diabetes.
estimated that 18 million people have diabetes, Recent studies confirm the value of high-dose
and it is increasing at 1.3 million per year.) The chromium in controlling blood sugar. A study of
recent revision of the USDA dietary guidelines elderly diabetics showed that 400 mcg of chro-
falls short in recommending the reduction of mium reduced blood sugar by 20 percent after
sugar and soft drinks (perhaps because the panel only three weeks. Lipid levels were also lowered.
is influenced by the industry). Higher doses (1000 mcg) are even more valuable.
The Nurses’ Health Study of 91,249 women shows Alpha-lipoic acid helps to control blood sugar. A
a direct relationship between the rise in sugar new animal study shows that it improves insulin
drink consumption (during 20 years, adult con- sensitivity. Higher doses (1000 mg) help to re-
sumption rose 61 percent, and children’s intake verse peripheral neuropathy that is often associ-
more than doubled). In this study, women who ated with chronic diabetes. Alpha-lipoic acid is a
increased their intake from less than one a week potent antioxidant and a cofactor for mitochon-
to one per day nearly doubled their risk of diabe- drial energy production. It counteracts free radi-
tes. They also significantly increased their weight cals, removes toxic metals, and enhances vita-
with the increased sugar. Fruit juice consump- min C and glutathione levels.
tion was not associated with an increased risk. Recently, researchers have found that cinnamon
The highly absorbable sugars in these drinks (as can improve sugar control. A daily dose of up to
well as other junk sweets) cause rapid blood 6 gms (about a teaspoon) reduces fasting sugars
glucose elevations and subsequent release of by 29 percent. It also improves lipids, lowering
excess insulin. The rise in sugar determines total cholesterol, triglycerides, and LDL-choles-
what is called the “glycemic index” or GI of the terol by 25 to 30 percent.
2
Lutein and Macular Degeneration enlarged red cells, which is early evidence of that
deficiency. High doses of folate can correct the
New research suggests that lutein is even better enlarged red cells seen with B12 deficiency,
than previously reported in helping age-related hiding that deficiency from detection, so folate
macular degeneration (ARMD), a deterioration has developed an unwarranted reputation for
of the most sensitive area of the retina. A 12- causing B12 deficiency, when it only masks it.
month study of 90 patients with ARMD showed
that lutein supplements (10 mg daily) increased Increasing dietary or supplemental folate is as-
the visual pigment in the retina, and was associ- sociated with a lower risk of colon cancer, and
ated with a significant improvement in visual may also help to prevent lung and breast cancer.
acuity (using the Snellen eye chart). The ability Folate in larger doses (along with B6 and B12)
to detect contrast was also better in the treat- has value in reducing the production of homocys-
ment group than in the controls. teine, a metabolic byproduct associated with an
increased risk of heart disease.
In another study, seven patients with ARMD
were treated for five months with 10 mg of lutein. If patients have high homocysteine, I often rec-
The pigment was found to concentrate in the ommend that they take 5000 mcg (5 mg) or more.
macula, suggesting that even diseased retinas Supplements of vitamin B12 can prevent a hid-
can absorb and accumulate visual pigment. den deficiency while taking higher doses of folate.
Undetected B12 deficiency can lead to irrevers-
In addition to preventing ARMD, as previous ible nerve damage. B12 deficiency does not al-
research has shown, this is the first information ways cause anemia, so independent of folate, it is
showing potential reversal of the condition. Macu- good to attend to B12 intake and check levels. I
lar pigments, such as lutein and zeaxanthin, are am unaware of any other folate problems.
carotenoids that come exclusively from the diet.
They not only provide the visual pigment, but
they are antioxidants that protect the macula References:
Improving School Diets
from oxidative free-radical damage. Keene (NH) Sentinel, July 22, 2004
Lutein in the diet is found in spinach, other dark France bans junk food vending machines in schools. Agence France
Presse, August 1, 2004
leafy greens, leeks, peas, and egg yolks. Low Junk food supersizing Europeans, USA Today, August 16, 2004
dietary levels are associated with increased Diabetes Update
ARMD and also with cataracts. Supplemental Diabetes Now Mexico’s Leading Cause of Death (Report from
Mexico’s Health Ministry), Reuters, August 24, 2004.
lutein is derived from marigolds. Carotenoids Schulze MB, et al., Sugar-sweetened beverages, weight gain, and
are fat soluble, and should be taken with oil- incidence of type 2 diabetes... JAMA. 2004 Aug 25;292(8):927-34.
containing foods for better absorption. Marcus A, Though diabetes epidemic worsens, researchers make
strides. HealthDay News, August 22, 2004.
Yaffe K, et al., Diabetes, impaired fasting glucose, and development
Ask Dr
Dr.. J of cognitive impairment... Neurology. 2004 Aug 24;63(4):658-63.
Q. What do you consider to be the safe limit for Dela F, Physical training may enhance {beta}-cell function in Type 2
Diabetes. Am J Physiol Endocrinol Metab. 2004 Jul 13.
folic acid supplements? I’ve been told not to take Bruce CR, et al., Disassociation of muscle triglyceride content and
more than 1000 mcg (1 mg). insulin sensitivity after exercise... Diabetologia. 2004 Jan;47(1):23-30.
Rabinovitz H, et al., Effect of chromium supplementation on blood
RG, Indiana, U.S., via Internet glucose and lipid levels in type 2 diabetes mellitus elderly patients.
Int J Vitam Nutr Res. 2004 May;74(3):178-82.
A. Folic acid (also called folacin or folate) is a B [No authors listed]A scientific review: the role of chromium in
insulin resistance. Diabetes Educ. 2004;Suppl:2-14.
vitamin with a number of functions. It is essen- Smith AR, et al., Lipoic acid as a potential therapy for chronic
tial for cell replication and both DNA and RNA diseases ... Curr Med Chem. 2004 May;11(9):1135-46.
production, as well as protein synthesis. Tissues Khan A, et al., Cinnamon improves glucose and lipids of people with
type 2 diabetes. Diabetes Care. 2003 Dec;26(12):3215-8.
that need a lot of folate are those that multiply Anderson RA, et al., Isolation and characterization of polyphenol
rapidly, such as red blood cells, immune cells, type-A polymers from cinnamon with insulin-like biological
activity. J Agric Food Chem. 2004 Jan 14;52(1):65-70.
and the developing fetus. Lutein and Macular Degeneration
A deficiency of folate during pregnancy can lead Koh HH, et al., Plasma and macular responses to lutein supplement...
Exp Eye Res 2004 Jul;79(1):21-7.
to birth defects. In others, it can cause anemia, Richer S, et al., ...lutein and antioxidant supplementation in the
with abnormally enlarged red blood cells. Vita- intervention of atrophic age-related macular degeneration...
Optometry. 2004 Apr;75(4):216-30.
min B12 deficiency also leads to anemia with
3
In the Health News
•Long term use of acetominophen (Tylenol) is associated with a decline of kidney function (Curhan
GC, et al., Lifetime nonnarcotic analgesic use and decline in renal function in women. Arch Intern Med. 2004 Jul 26;164(14):1519-24.).
In this report, 10 percent of 1697 women showed a 30 percent decline in the filtration ability
of the kidneys over 11 years. Tylenol is used as a pain killer, and other pain killers have been
associated with kidney damage, but not in this study. Women who took between 1500 and 9000
tablets (averaging less than 1 to about 2 per day) had a 64 percent decline in kidney filtration.
For arthritis pain, alternative treatments are available.
Diet and Disease Dr. Janson's Healthy Living™
•Blueberries are known for containing powerful antioxidant Published by
phytochemicals. New research presented at a meeting of the Ameri- Vitality Now!®
can Chemical Society (Reuters, August 24, 2004) shows that they can also PO Box 384
help control cholesterol levels and blood sugar. Blueberries contain Greenville, NH 03048
Subscriptions: Free online
a compound called pterostilbene, similar to resveratrol (both are also or call 888-922-4848
found in grapes). It protects against cancer and heart disease.
Information herein is not
Related compounds are found in other berries. medical advice or direction. All
•Linoleic acid, one of two essential fatty acids, found in grains, material in this newsletter is pro-
vided for information only. Its
legumes, seeds, and nuts, appears to lower the risk of prostate contents should not be used to
cancer. (Laaksonen DE, et al., Serum linoleic and total polyunsaturated fatty acids in relation provide medical advice on indi-
to prostate and other cancers...Int J Cancer. 2004 Sep 1;111(3):444-50.) Researchers follow-
vidual problems. Consult a
health care professional for
ing 2002 men for 13 years found that those with the highest intake medical or health advice.
had about half the prostate cancer risk as those with the lowest Email: drjanson@drjanson.com
intake, possibly because it displaced saturated fat in their diets. Copyright, 2004:
Other cancers were also reduced, but not as much as prostate cancer. Michael Janson, M.D.

Seasonal Vegetables
Vegetables
(Or what to do with all of those garden zucchini, yellow squash, string beans, and tomatoes!) I find
that you can easily mix them all in a variety of dishes that are simple and tasty. I first sauté some
organic onions and garlic in a mixture of olive oil and curry powder. Then I add diced potatoes and
water, and simmer with a lid for 10 minutes. Next, I add cauliflower pieces, cooked chick peas,
tamari soy sauce, and slices of the above veggies, then simmer until all the flavors suffuse the
mixture. I serve this over brown rice. I also use the same vegetables, but substitute oregano, thyme
and fresh basil from the garden instead of the curry, use white cannelloni beans instead of chick
peas and potatoes, and add fresh-ground pepper. This combination gives the mix more of an Italian
flavor, and it can be served over whole wheat or buckwheat pasta.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 10
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com October

October,, 2004

Dear Friends,
A recent article suggested that cancer survivors are often left
with a poor quality of life from their experience with the disease
itself or from the treatments. However, this does not have to be
the case. Regardless of the disease or treatment (and less toxic
alternatives are often helpful), lifestyle choices can lead to a
vigorous, healthy, and rewarding life. The power of positive
feelings, a winning attitude, regular exercise, and supportive
Michael Janson, M.D. nutrition and dietary supplements can all combine to create
Editor, Healthy Living
enduring and enjoyable daily living.
In This Issue The career of Lance Armstrong is an example of how a person can
Living Positively ............................. 1 survive the most intensive treatments and bounce back with a
Migraine Headaches ...................... 2 rich, successful life. You don’t have to be in the Tour de France to
New Migraine Research ............... 2
achieve the benefits of healthy lifestyles, but you do have to take
charge of your life and your health.
Caffeine Addiction ......................... 3
Ask Dr. J: Omega-3 Oil Doses ....... 3 The recent study suggests that cancer survivors have lower
References ........................................ 3
quality of life than age-matched controls who have never had
cancer. The survey shows that 31 percent of cancer survivors
In The Health News ....................... 4
report having fair or poor health, compared to only 18 percent of
Diet and Disease ............................. 4
the controls. Only 13 percent of the cancer survivors reported
Potato/Bean/Tomato Casserole ..... 4 having excellent health, but the researchers did not look at how
lifestyle and attitude relate to these results.
These healthier choices can clearly contribute to a positive outcome. This is not to glibly pass off the
physical and emotional stress of having cancer, or the side effects of the treatments with surgery,
radiation, and chemotherapy, but some of my healthiest cancer patients have been those who were
determined not to succumb to the emotional trauma of the diagnosis. In Norman Cousins’ books,
Anatomy of an Illness, The Healing Heart, and Head First, he describes his own experiences with
healing—of himself from a debilitating and life-threatening collagen disease and then heart disease,
and of numerous cancer patients in group sessions while he was on the faculty of medicine at UCLA.
Cousins emphasized not only the power of laughter and positive emotions, but the value of nutrition
and dietary supplements (he took huge doses of vitamin C orally and intravenously during his first
major illness, and unexpectedly recovered—at least it was unexpected by the medical community).
During those group sessions, his experience with patients showed him that the patients with cancer
who did well were those who accepted the diagnosis (they were not in denial) but did not accept the
negative prognosis. They mounted a vigorous defense both emotionally and nutritionally, and
survived far longer than expected, with a superior quality of life.
The power of positive feelings, a winning attitude, and positive actions to enhance one’s health may
be immeasurable, but it is clearly visible in those who choose to take charge of their health.
1
Migraine Headaches In addition to these supplements, 5-hydroxy
tryptophan (5-HTP) has been shown in a number
Migraines can be debilitating headaches related
of studies to reduce symptoms with daily supple-
to vascular spasms followed by dilation of blood
ments of 200 to 600 mg. This is a derivative of the
vessels. They are often associated with initial
amino acid tryptophan, and is a precursor of the
warning symptoms (prodrome, or aura) of blurry
neurotransmitter serotonin. I and many col-
or double vision, or flashing, bright lights, or
leagues have found supplements of ginkgo biloba
localized vision loss prior to the headache and
to help patients with migraines. Ginkgo may
accompanied by nausea, vomiting, irritability,
help by reducing platelet activating factor, a
mood changes, and severe light sensitivitiy. Some
suspected contributor to migraines.
people just get the visual auras with no real
headache, referred to as “optical migraines.” New Migraine Research
Common migraines (as opposed to “classical”) A recent small trial strongly suggested that
occur without the prodrome. supplements of melatonin could reduce the fre-
These are not simple headaches, possibly lasting quency, duration, and intensity of migraine head-
for hours or days, and localized inflammation of aches. Thirty-four patients were studied for three
tissues around the brain can make the pain months, and although the study was short and
worse. Migraines can be triggered by hormonal not double-blind, the results were significant.
changes; weather patterns; bright, flashing, or In a variety of migraine types, melatonin levels
fluorescent lights; foods, such as chocolate, wine, have been found to be abnormal. In this study,
cheese, caffeine; aspartame; and specific food the patients were given 3 mg of melatonin 30
sensitivities. Abnormal regulation of blood sugar minutes before bedtime. At the end of the study,
(hypoglycemia) may also trigger migraines. 25 patients had greater than 50 percent reduc-
Dietary changes may make a considerable dif- tion in the number of headaches, including eight
ference in migraines. Avoiding refined sugar and with no headaches and seven with 75 percent
eating five or six small meals can help stabilize reduction. None of the subjects had any increase
blood sugar levels and may reduce the frequency in symptoms or side effects. Overall, duration
of migraines. It is best if food selections are high and intensity of the headaches was reduced and
in fiber, which delays absorption of the naturally medication use declined significantly.
occuring sugars. Also, avoid food additives. Although most doctors and researchers will cau-
A number of dietary supplements have been tion that this research is not definitive, and may
helpful in preventing migraines, but it is much even recommend against taking action based on
more difficult to treat them once started. Magne- it, I disagree. While this study was small and not
sium doses of 300 to 600 mg daily can decrease blinded, the value of melatonin as an antioxi-
migraine attacks, especially those related to dant for the brain and other tissues, its value in
premenstrual syndrome. Riboflavin (vitamin B2, insomnia and depression, and the lack of side
400 mg daily) significantly lowers migraine inci- effects make it worth trying.
dence and the number of days of symptoms. In a Some preliminary open trials suggest that coen-
1998 controlled study of 55 patients, 60 percent zyme Q10 can help with migraines also. In a
improved on riboflavin compared to only 15 2002 study, 32 migraine patients were given 150
percent who were given a placebo. mg of coQ10 per day, and after three months, the
Many people benefit from supplements of the number of days with migraines and the fre-
herb, feverfew. I recommend standardized ex- quency of headaches were reduced by 60 percent.
tract containing 250 mcg of parthenolide, one of Another recent study shows that patients have
the apparently active components of the herb, increased migraine intensity if they have high
although there may also be others. Feverfew has levels of glutamate (not glutamine) in their
anti-inflammatory properties and inhibits plate- plasma, platelets, and cerebrospinal fluid.
let aggregation. You may need to take feverfew Glutamate is found in MSG (monosodium
for a month or more to see the reduced frequency glutamate), a common food additive that may
of migraines. precipitate migraine headaches.
2
Caffeine Addiction cancer, ALA (from vegetable as well as milk and
meat sources) may be associated with more ag-
Coffee and other caffeinated beverages are ubiq- gressive tumor behavior in men who have those
uitous, socially accepted stimulants that are cancers. Most evidence shows that flaxseed oil
taken for granted among our cultural habits. decreases prostate cancer risk, so I suspect flax-
While the occasional consumption of caffeine is seed oil may not be the cause.
likely to be relatively harmless, it is not without
some potential problems. Fish oil supplements have more anti-platelet
and anti-inflammatory effects than flaxseed oil,
Caffeine is a stimulant and a diuretic causing and the usual dose varies depending on why it is
calcium loss in the urine and an increased risk of being taken. Typical doses range from 2000 mg
osteoporosis. It may also cause acid indigestion. twice a day, to 12,000 mg per day. Capsules
For those not habituated to it, even one cup of contain varying amounts of omega-3 oils, usu-
coffee can cause anxiety, hyperactivity, rapid ally about 300 mg total of the combination of
heart rate, and arrhythmias. Evidence shows EPA (180 mg) and DHA (120 mg). Some people
that this amount can lead to signs of addiction, recommend larger proportions of the DHA, espe-
particularly the dependence on the morning cup cially for children, and such capsules are also
to prevent withdrawal symptoms of headaches, available.
fatigue, nervousness, irritability, and depres-
sion, and even flu-like symptoms. (Even decaf The larger doses are used for inflammation, such
can cause gastric irritation and digestive upset.) as arthritis and auto-immune diseases, and for
heart disease, strokes, and asthma. One ounce of
A literature review of over 60 studies, shows that wild salmon contains about the same amount of
withdrawal was evident in 50 percent of subjects omega-3 oil as one typical capsule.
within 12-24 hours after abstaining from caf-
feine. Symptoms were more severe with higher
References:
consumption, but were evident even if subjects
Living Positively
drank only one cup of coffee daily (coffee contains Yabroff KR, et al., Burden of illness in cancer survivors: findings from
90-150 mg of caffeine; green or black tea has a population-based national sample. J Natl Cancer Inst 2004 Sep
about 30-50 mg, and sodas from 30-55 mg). 1;96(17):1322-30.
Cousins N, Anatomy of an illness (as perceived by the patient) N
The peak of withdrawal symptoms occurs within Engl J Med 1976 Dec 23;295:1458-1463.

one to two days, and may last from two to nine Migraine Headaches
Millichap JG, Yee MM, The diet factor in pediatric and adolescent
days. Habitial coffee consumption is related to a migraine. Pediatr Neurol 2003 Jan;28(1):9-15.
desire (conscious or not) to avoid withdrawal Lipton RB, et al., Aspartame as a dietary trigger of headache.
Headache 1989 Feb;29(2):90-2.
symptoms. Coffee has some health value. It is Bianchi A, Role of magnesium, coenzyme Q10, riboflavin, and
full of antioxidants and may reduce the risk of vitamin B12 in migraine prophylaxis. Vitam Horm 2004;69:297-312.
diabetes. However, red bush tea (with no caf- Schoenen J, et al., Effectiveness of high-dose riboflavin in migraine
prophylaxis. A randomized controlled trial. Neurology 1998
feine) and green tea (preferably decaf) are even Feb;50(2):466-70.
healthier and have fewer associated risks. Boehnke C, High-dose riboflavin treatment is efficacious in migraine
prophylaxis: an open study in a tertiary care centre. Eur J Neurol
2004 Jul;11(7):475-7.
Ask Dr
Dr.. J Peres MF, et al., Melatonin, 3 mg, is effective for migraine
prevention. Neurology 2004 Aug 24;63(4):757.
Q. What is the right dose of omega-3 oil, either Rozen TD, et al., Open label trial of coenzyme Q10 as a migraine
from fish or flaxseeds?. preventive. Cephalalgia 2002 Mar;22(2):137-41.
Peres MF, et al., Cerebrospinal fluid glutamate levels in chronic
RL, Maryland, via email migraine. Cephalalgia 2004 Sep;24(9):735-9.

A. The typical recommendation for flaxseed oil Caffeine Addiction


Juliano LM, Griffiths RR, A critical review of caffeine withdrawal:
(containing alpha-linolenic acid, or ALA) is from empirical validation of symptoms and signs, incidence, severity,
1 to 2 teaspoons, up to 2 to 3 tablespoons, depend- and associated features. Psychopharmacology (Berl) 2004 Sep 21.
Elta GH, et al., Comparison of coffee intake and coffee-induced
ing on individual needs. I use it on salads and as symptoms in patients with duodenal ulcer, nonulcer dyspepsia, and
a garnish for steamed veggies, and I don’t mea- normal controls. Am J Gastroenterol 1990 Oct;85(10):1339-42.
Salazar-Martinez E, et al., Coffee consumption and risk for type 2
sure it, but as with any oil, it is high in calories. diabetes mellitus. Ann Intern Med 2004 Jan 6;140(1):1-8.
One recent study suggests that although flax- Siddiqui IA, et al., Antioxidants of the beverage tea in promotion of
seed oil does not increase the risk of prostate human health. Antioxid Redox Signal 2004 Jun;6(3):571-82.

3
In the Health News
•Although antidepressants can relieve serious symptoms, they can also lead to an increased risk
of adolescent suicide. The link has been played down by the FDA, accused of blocking a
congressional investigation (Reuters, September 9, 2004). Another drug, Vioxx, a treatment for arthritic
pain, is associated with an increased risk of heart disease, and has just been recalled by Merck,
although they and the FDA knew as early as 1999 about the associated risks (PRWEB Sept 1, 2004).
Diet and Disease
•Curcumin, a component of turmeric, may prevent childhood leuke-
Dr. Janson's Healthy Living™
mia. A report by researchers in Chicago shows that this spice inhibits
the white blood cell effects of some of the risk factors for leukemia, Published by
such as infections, radiation, chemicals, pesticides, and viruses. In Vitality Now!®
lab studies, this spice blocks replication of leukemia cells and PO Box 384
interferes with the effects of cigarette smoke and processed foods. At Greenville, NH 03048
Subscriptions: Free online
the same meeting, other researchers reported that eating oranges or call 888-922-4848
and bananas helped protect children from leukemia. (Turmeric may protect
Information herein is not
against leukemia-scientist. Reuters, Sep 9,2004) medical advice or direction. All
•Red meat consumption, and especially processed meats such as hot material in this newsletter is pro-
vided for information only. Its
dogs and bacon, is associated with a significant increased risk of type contents should not be used to
2 diabetes. Results from the Women’s Health Study, evaluating provide medical advice on indi-
37,309 participants, showed that the highest meat consumption was vidual problems. Consult a
health care professional for
associated with a 28 percent increase in diabetes risk, and 43 percent medical or health advice.
for processed meats (Song Y, et al., A prospective study of red meat consumption and type Email: drjanson@drjanson.com
2 diabetes...Diabetes Care. 2004 Sep;27(9):2108-15). Cholesterol, animal protein, Copyright, 2004:
and meat-source (heme) iron were also associated with greater risk. Michael Janson, M.D.

Potato, Bean, Tomato Casserole


Tomato
Harvesting potatoes and tomatoes makes me think of the many ways to use these versatile and
tasty foods. Slice some potatoes about 1/4 inch thick, and some tomatoes a bit more thickly, and
alternate several layers of each in a baking pan, with a thin layer of cooked pinto beans in between.
As you put down each layer, sprinkle some crushed garlic; minced scallion greens; fresh or dried
basil, thyme, or chopped cilantro; freshly ground pepper; chili powder; or other spices to taste (this
can also be made with a curry flavor), and if you like you can spread a garnish of grated parmesan,
feta cheese, or crumbled tofu in one or two of the layers. You can use a small amount of sea salt
if you skip the cheese. Make several layers, as it will cook down. Bake this in a preheated oven at
400 degrees, for about 40 minutes, but test regularly to see when the potatoes are soft.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 11
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com November
November,, 2004

Dear Friends,
For a the past five years I have been reporting in my medical
lectures about the early signs of atherosclerosis that are now
appearing in young adults in the U.S. In 1999, researchers
reported on their evaluation of arteries in almost 3000 subjects
from 15 to 34 years old (male and female, black and white) who
died of external causes. They found fatty deposits (called intimal
lesions–those occurring in the innermost lining of the arterial
Michael Janson, M.D. wall) in the arteries of all subjects.
Editor, Healthy Living
Even in the youngest group of 15- to 19-year olds, lesions were
In This Issue present in 50 percent of their right coronary arteries and 100
Artery Problems Start Early .......... 1 percent of their aortas, and the extent and severity of the lesions
Flu Protection without Vaccine .... 2
(from fatty streaks to raised lesions) increased with age, right up
to the oldest group that they studied.
Supplements against Viruses ...... 2
Vitamin D and Arthritis ................. 3 Now, researchers find that the problem can start even earlier,
and it is associated with obesity. In a new report, 100 obese
Ask Dr. J: Prostate and PSA .......... 3
children from 6 to 14 years old were evaluated and compared to
References ........................................ 3
47 normal-weight children. The obese subjects had higher blood
In The Health News ....................... 4 pressures and higher cholesterol levels as well as a greater
Diet and Disease ............................. 4 tendency to insulin resistance. Of even greater concern was that
Soba Noodle Vegetable Soup ....... 4 subjects as young as seven years old already had thickening of
their carotid arteries and greater stiffness of the arterial wall.
Arterial thickening and stiffness is an early warning of developing coronary artery disease, so it
should be taken seriously. The obesity itself may be causing the arterial damage in these children,
or it may be the lifestyle that leads to obesity, primarily poor dietary choices and lack of exercise.
This is becoming an international problem, as Britain, Italy, and other countries are seeing a rapidly
growing incidence of obesity. If this situation persists and worsens, and the evidence suggests that
the problem is increasing worldwide, the associated explosion of health care costs that we are already
seeing will make health care unaffordable. It is therefore important to encourage the initiatives that
are beginning in several school systems to expose children to healthier eating, with more vegetables,
fruits, whole grains (being aware of childhood allergies to some grains), higher-fiber diets, and
organic foods. San Francisco banned sodas and snacks from cafeterias. New York City and counties
in Florida and Washington state are also providing better school food–more organic products and
fresh fruit (in Washington they hold down costs by offering only fruit for dessert).
If parents are not happy with the foods being offered at their children’s schools, they can make a
difference by contacting the school district and asking them to make healthier foods available. This
does not mean smaller portions of junk (although that would help also), but availability of better food
overall. Some object that kids still want their junk, but improving the food that is available to them
will go a long way toward changing their habits and their tastes.
1
Flu Protection Without V
Without accine
Vaccine sugar excess), soups, and herb teas, but not wine
or beer, coffee, tea, or other caffeinated drinks–
The shortage of flu vaccine is all over the news
their diuretic effect can cause fluid loss.
with medical, financial, and even political impli-
cations. I have always thought that the vaccine It also helps to avoid refined sugar in the diet, as
was administered too liberally, so it will be this can reduce your defenses. Sugar can reduce
interesting to see whether this shortage has any the ability of white blood cells to attack viruses
effect on the incidence of flu (I would not be and bacteria, leaving you open to a greater risk
surprised if there were fewer cases this year). of infection. Five teaspoons of sugar inhibits the
white cells by 25 percent, and the amount in two
However, without even the potential protection
sodas or a pie and ice cream can knock them
of the vaccine, you can do many things to help
down by 90 percent.
protect yourself, whether you are someone at
high risk or not. All of us should take precautions Supplements Against Viruses
against the flu, not only for our own health but Vitamin C is still my first choice in a supplement
for that of our friends, families, and coworkers. I that helps immunity and reducing both the se-
have never taken a flu shot. Instead, these are verity and duration of viral infections. In acute
the precautions that I take myself. illness, intravenous vitamin C has been effective
One of the most effective protections is frequent for many patients. Typical oral doses are from 2
handwashing and the use of alcohol-based hand to 4 grams twice a day, and even much higher for
sanitizers. These have been shown to be valu- severe symptoms. Vitamin C enhances inter-
able methods to reduce the spread of infections in feron production, improves white blood cell func-
hospitals, schools, and nursing homes. In the flu tion, and has direct antiviral effects.
season, it is wise to avoid shaking hands and use Supplements of vitamin E (800 IU), zinc (30 mg),
hand sanitizer when it is unavoidable. and selenium (100 mcg) can reduce infection
Beware of surfaces that might be contaminated, rates in elderly people. A recent study of echinacea
such as doorknobs, telephone handsets, shared showed reduction of cold virus infections from 82
keyboards, and shared party dishes and glass- percent to 58 percent in people inoculated with
ware. Stay away from people with obvious colds the virus, but because the study only had 39
and sinus infections, and if you are already ill, subjects, they could not say it was a significant
stay away from work where you might transmit difference. In a study of children, echinacea,
your illness to others. If sick co-workers insist on propolis, and vitamin C reduced infections by 55
coming to work, see if you can work at home. percent. A larger study showed that standard-
In addition, it becomes even more important to ized echinacea supplements reduced symptom
maintain your immunity through healthful severity and duration of colds by 25 percent.
lifestyle practices. Regular exercise boosts im- While elderberry extract has a history of use for
mune function, but be sure to dress appropri- viral infections and some supportive research, a
ately if you exercise outdoors. If you exercise recent study confirms that flu patients who take
indoors, remember the hand sanitizer after us- it recover an average of four days earlier than
ing shared machines or equipment. those in the placebo control group.
Repeated changes of temperature, and going in One study of a nutritional mixture including
and out of heated buildings with dry air may vitamin E, folic acid, B12, and lactobacilli showed
make your mucous membranes more susceptible increased natural killer activity and improved
to infection. In cold climates, if you can keep your numbers of white cells in the treated group in
environment humidified it will help protect those response to flu immunization.
membranes from drying out. At the same time Other supportive nutrients include garlic, as-
make sure you consume enough fluids to main- tragalus, maitake (and other mushrooms), beta-
tain hydration. glucan, Asian ginseng, and eleuthero (Siberian
Fluid consumption includes water, sparkling ginseng). You are not defenseless against the flu
water, diluted fruit juice (very dilute, to avoid just because immunization is not available.
2
Vitamin D
D,, Arthritis, and Osteoporosis cancers are slow growing, so waiting to confirm
the diagnosis is usually not dangerous. While
A number of studies have shown an association prostate cancer can be aggressive (usually asso-
of low vitamin D levels with increases in knee ciated with a rapidly rising PSA), most of them
osteoarthritis. A recent report on 221 subjects grow so slowly that men will have them for many
showed that 50 percent of them were deficient in years and then die of some other cause.
vitamin D based on blood levels. The researchers
studied knee pain, physical function, and muscle Some of the same treatments for benign enlarge-
strength. They found that low levels of vitamin ment also help prostate cancer. Symptoms of
D were associated with higher levels of pain, prostate enlargement include frequent urina-
disability, and muscle weakness. tion, urgency to urinate, nighttime urination,
difficulty starting or stopping, and weak urine
Previous studies have shown an association be- flow. Helpful supplements include saw palmetto
tween muscle weakness and low vitamin D, with (320 mg of standardized extract), pygeum (100-
100 percent of subjects in a Minnesota study 200 mg, standardized), nettle (250 mg), zinc (30-
showing this correlation. This muscle weakness 50 mg), and essential fatty acids such as pump-
may be contributing to the symptoms of osteoar- kin seed oil.
thritis.
The carotenoid lycopene (6 to 10 mg), found
At the same time, low vitamin D is associated mainly in tomatoes, helps to prevent prostate
with falls and hip fractures due to osteoporosis. cancer. Higher doses (10 to 30 mg) are associated
Muscle weakness related to low vitamin D may with reduced cancer aggression. Soy isoflavones,
also be contributing to these falls. coenzyme Q10, vitamins C and E, selenium, and
It is easy to raise serum levels of vitamin D with melatonin are also protective supplements.
some exposure of the skin to the sun, and with
dietary supplements. Sun exposure is less reli- References
able because elderly people tend to be less effi- Arterial Disease in Youth
cient in making vitamin D in the skin. Also, in Strong JP, et al., Prevalence and extent of atherosclerosis in
the northern hemisphere and among darker adolescents and young adults... JAMA 1999 Feb 24;281(8):727-35.
Iannuzzi A, et al., Increased carotid intima-media thickness and
skinned individuals vitamin D manufacture may stiffness in obese children. Diabetes Care. 2004 Oct;27(10):2506-8.
be inadequate. Typical supplements range from Influenza Protection
400 to 2000 IU per day, with some estimates that Anderson TW, et al., Winter illness and vitamin C: the effect of
relatively low doses. Can Med Assoc J 1975 Apr 5;112(7):823-6.
we need a minimum of 1000 IU to maintain Riordan HD, et al., Intravenous ascorbic acid: protocol for its
adequate blood levels. application and use. P R Health Sci J. 2003 Sep;22(3):287-90.
Barringer TA, et al., Effect of a multivitamin and mineral supplement
Ask Dr
Dr.. J on infection .... Ann Intern Med. 2003 Mar 4;138(5):365-71.
Girodon F, et al., Effect of micronutrient supplementation on
Q. I have a rising PSA level and want to know infection... a controlled trial. Ann Nutr Metab. 1997;41(2):98-107.
what to do to protect my prostate? Sperber SJ, et al., Echinacea purpurea for prevention of experimental
rhinovirus colds. Clin Infect Dis. 2004 May 15;38(10):1367-71.
TL, Connecticut, via email Cohen HA, Effectiveness of...echinacea, propolis, and vitamin C in
preventing respiratory tract infections...Arch Pediatr Adolesc Med.
A. A rising PSA, needs a urological evaluation to 2004 Mar;158(3):217-21.
Goel V, et al., Efficacy of a standardized echinacea preparation
find out whether it reflects prostate cancer. PSA (Echinilin) for the treatment of the common cold... J Clin Pharm
(prostate specific antigen) is sometimes elevated Ther. 2004 Feb;29(1):75-83.
Zakay-Rones Z, et al., Randomized study of the efficacy and safety of
on one or two tests but then returns to normal, so oral elderberry extract in the treatment of influenza A and B virus
any biopsy or treatment should be delayed until infections. J Int Med Res. 2004 Mar-Apr;32(2):132-40.
the elevation is confirmed. In one report, half of Bunout D, et al., Effects of a nutritional supplement on the immune
response and cytokine production in free-living Chilean elderly.
men who had high PSA levels above 4 had JPEN J Parenter Enteral Nutr. 2004 Sep-Oct;28(5):348-54.
normal tests when it was repeated later. Josling P, Preventing the common cold with a garlic supplement...
Adv Ther 2001 Jul-Aug;18(4):189-93.
The natural variation in PSA elevation can range Vitamin D and Osteoarthritis
from 4 to 10, and it can be high with benign American College of Rheumatology, Improved vitamin D levels may
decrease knee disability in osteoarthritis patients. October 17, 2004.
prostate enlargement, prostate inflammation, Holick MF, Vitamin D: importance in the prevention of cancers,
and after ejaculation, so a high level does not type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr.

automatically mean cancer, and most prostate 2004 Mar;79(3):362-71.

3
In the Health News
•Metabolic syndrome includes high blood pressure, blood sugar, cholesterol, and insulin, low
HDL, and abdominal obesity. It is also referred to as insulin resistance or syndrome X, and is
associated with an increased risk of type 2 diabetes and heart disease. A study of 6436 subjects
from 1988 to 1994, and 1677 from 1999-2000 showed that the condition is rising in the United
States. A small increase of 2.2 percent was observed in men, but in women the rise was 23.5
percent.(Ford ES, et al., Increasing prevalence of the metabolic syndrome among u.s. Adults. Diabetes Care. 2004 Oct;27(10):2444-9.)
Weight control, exercise, and high fiber diets are essential to prevent
the otherwise likely rise in diabetes and heart disease. Dr. Janson's Healthy Living™
Diet and Disease
Published by
•A high intake of folic acid reduces the risk of birth defects and cancer. Vitality Now!®
It now appears also to reduce the risk of high blood pressure. Daily PO Box 384
consumption of 800 mcg of folate compared to 200 mcg was associated Greenville, NH 03048
Subscriptions: Free online
with a 29 percent lower risk of hypertension among younger women or call 888-922-4848
and a 13 percent reduction among older women. When supplements
Information herein is not
alone were considered, the reduction was 48 and 40 percent in the two medical advice or direction. All
groups respectively. (American Heart Assoc. Meeting Report, 10/11/2004). Folate is material in this newsletter is pro-
found in beans, leafy greens, whole grains, and supplements. vided for information only. Its
contents should not be used to
•In patients with ulcerative colitis, consumption of higher levels of red provide medical advice on indi-
meat or alcohol increases the likelihood of relapses. In a study of 191 vidual problems. Consult a
health care professional for
patients, the highest consumption of red meat increased the odds of medical or health advice.
a relapse by 3-fold, and processed meats by 5-fold. Alcohol consump- Email: drjanson@drjanson.com
tion raised the risk by 2.7 fold. (Jowett SL, et al., Influence of dietary factors on the Copyright, 2004:
clinical course of ulcerative colitis: a prospective cohort study. Gut. 2004 Oct;53(10):1479-84.) Michael Janson, M.D.

Soba Noodle Vegetable Soup


Vegetable
Noodle soup is comforting in flu season, and soba (buckwheat) noodles are my favorite (I use
Sobaya organic brand). In a large soup pot , sauté diced onions, crushed garlic, a minced fresh hot
pepper, sliced carrots and celery, and grated fresh ginger in a small amount of olive oil (I use 2-
3 onions, six cloves of garlic, 4 stalks of celery, 2 carrots, and one pepper in an 8 quart pot). Add
chunks of soft tofu, and sliced mushrooms, and cook lightly, then add about 5 quarts of water. When
this is boiling briskly, add about two handfuls of the noodles broken in half and boil this for about
eight minutes. Near the end of this time add two bunches of chopped greens, (spinach, escarole,
or green chard all work well), soy sauce and cider vinegar to taste. Add some fresh, chopped
cilantro at the end. You can stir in a small amount of miso when served.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 6 No. 12
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com December
December,, 2004

Dear Friends,
It is always troubling to me when media reports of scientific
research amplify the actual information to make a hyperbolic
point that agrees with the writer, or promotes the view of the
magazine or newspaper. It is even worse when the scientific
authors draw conclusions that are not completely warranted by
their data, displaying a bias of their own which is bound to be
magnified by the media.
Michael Janson, M.D.
Editor, Healthy Living One such example is the recent hype about a meta-analysis (a
study of studies) concerning vitamin E and the supposed poten-
In This Issue tial for it to increase mortality when taken in high doses. No new
Vitamin E Safe and Effective ........ 1 research was reported in this review, but the authors conglomer-
Real Benefits of Vitamin E ............ 2
ated earlier studies, combined the results, and made overreach-
ing conclusions that vitamin E supplementation was associated
Vitamin E and Health ................... 2
with a higher risk of mortality from all causes. Many hundreds
Vitamin D Update .......................... 3
of studies on vitamin E have reported a variety of benefits, a
Ask Dr. J: Bypass Recovery ........... 3 reduction of serious diseases, and no safety risks.
References ........................................ 3
The conclusion in this current paper is not justified by the
In The Health News ....................... 4 studies. All but one of the reports on doses lower than 400 IU
Diet and Disease ............................. 4 showed either no effect or reduced mortality. Some reports on
Healthy Holiday Nog .................... 4 doses between 400 and 800 IU per day showed a slightly in-
creased mortality, but this may not have been due to vitamin E.
Even leaving aside the issue of which studies used natural and which synthetic vitamin E, among
all the studies on doses above 400 IU per day, only one reported with statistical confidence that their
results were real, rather than due to chance, and this study showed significant benefit from vitamin
E at 440 IU per day (the Polyp Prevention Study of 1994, showing 1/3 as many deaths in the vitamin
E group compared to the control group).
On the contrary, we already have evidence that vitamin E in high doses from supplements is
beneficial. The Nurses’ Health Study of 87,245 subjects reported a 34 percent lower mortality in the
group with highest vitamin E intake. For those subjects who took vitamin E supplements for more
than two years, the mortality risk was reduced by 41 percent. These results are in accord with a large
body of evidence in animals and humans, and theoretical evidence based on the physiological effects
of vitamin E. To suggest that vitamin E is more dangerous than smoking is downright ludicrous.
The meta-analysis authors neglect to emphasize that a daily dose of 2000 IU of vitamin E is of benefit
to patients with Alzheimer’s disease. They further display their bias by failing to emphasize the clear
benefits from vitamin E supplements below 400 IU. Combining studies with insignificant data,
different time periods, designs, and subjects, and equivocal results does not show that vitamin E is
unsafe. The real danger is in pooling data to draw erroneous conclusions that scare people away from
taking vitamin E, thus depriving them of the real benefits of this valuable nutrient.
1
Real Benefits of Vitamin E
Vitamin So far, many indications suggest that it is wise to
start supplements of vitamin E early in order to
Lost in the hyperbolic media reaction to the
achieve the most benefits. While we do not want
negative conclusions of the meta-analysis of vi-
to take unnecessary risks, the evidence for vita-
tamin E are the many real benefits from taking
min E benefits far outweighs the supposed risks.
this supplement, revealed in numerous studies
of many kinds over many years. It is important One reason that synthetic and d-alpha toco-
to put all research into perspective, and carefully pherols are used in studies is that they are less
review every publication for both bias and hon- expensive than natural, mixed tocopherols, es-
est misunderstandings. In some of the studies, pecially those that are high in gamma-
the small increase in mortality could easily have tocoopherol. Although even the less expensive
been due to other causes, and in at least one, the forms are often beneficial, nutritionally oriented
vitamin E group had greater severity of their physicians most often recommend the mixed
underlying illness than the control group. tocopherols for patients. Gamma-tocopherol is
more abundant in food than alpha-tocopherol,
The meta-analysis included some research that
and taking alpha alone might deplete gamma.
used synthetic d,l-alpha tocopherol, as opposed
to d-alpha tocopherol, the natural form. While Vitamin E and Health
many studies have found benefits from both Age-related macular degeneration, a leading
synthetic and natural alpha-tocopherol, a more cause of blindness in the elderly, is markedly
valuable supplement is a mixture of tocopherols, reduced in subjects who take antioxidants (in-
including beta-, delta-, and, perhaps most im- cluding 400 IU of vitamin E) and zinc. Macular
portantly, gamma-tocopherol. Each of these has degeneration is associated with increased mor-
benefits, including protection from cancer and tality from heart disease and other causes of
heart disease. death, and therefore it is a reflection of systemic
The long history of safety and benefits from disease and other risk factors.
vitamin E is not to be passed off too lightly, and The Cambridge Heart Antioxidant Study showed
these benefits have been shown in studies using that subjects taking 400 to 800 IU of vitamin E
either synthetic vitamin E or natural d-alpha had a significantly reduced risk of recurrent
tocopherol, not the preferred mixed tocopherols. heart attacks, even though the vitamin E group
We would be wise not to disregard these studies turned out by chance to have more severe disease
based on one review and no new research. at the start of the study (and a slight but not
As early as the 1940s, vitamin E in large doses significant higher mortality). In the HOPE trial,
was reported to have clinical benefit in heart mortality was unaffected by 400 IU of natural
disease, and since then numerous other benefits vitamin E for 4.5 years, but as we can see from
have been reported. A new population study of the studies above, much longer times may be
957,740 subjects over 30 years old, followed since necessary to show results.
1982 showed that those who were regular con- Vitamin E has a number of physiological ben-
sumers of vitamin E for under 10 years had a 40 efits, including reducing platelet aggregation,
percent lower risk of dying of amyotrophic lat- preventing oxidation of LDL, inhibiting
eral sclerosis (ALS, or Lou Gehrig’s disease) overegrowth of smooth muscle cells (involved in
compared to non-users or occasional users. Those the initiation of vascular disease), and preserv-
who were regular users for more than 10 years ing endothelial cells. It reduces inflammation
had a 62 percent lower risk. and CRP levels, associated with increased car-
A finding from the Cancer Prevention Study of diac risk. In addition, 400 IU daily reduces
991,522 US adults showed that regular con- claudication and relieves PMS symptoms.
sumption of vitamin E for more than 10 years As noted earlier, a dose of 2000 IU per day is
was associated with a 40 percent reduction of the helpful in slowing Alzheimer’s disease progres-
risk of bladder cancer. In this study, vitamin E sion. This flawed analysis does not alter the
use for less than 10 years was not associated with importance of vitamin E as part of a comprehen-
a reduction of risk. sive dietary supplement program.
2
Vitamin D Update Bypass surgery is very traumatic, and recovery
can be slow, but coronary patients have recov-
After last month’s article on vitamin D, it came ered sufficiently to run marathons after surgery.
up again at the recent meeting of the American It is important for your husband to have optimal
College for Advancement in Medicine nutrition as part of the process, as well as his
(www.acam.org). It appears that vitamin D is healthy diet and exercise program.
also protective against autoimmune diseases,
including multiple sclerosis (MS), and possibly One of the most important supplements for the
type 1 diabetes and inflammatory bowel disease, heart is the coenzyme Q10 (200-400 mg), as high
but most people do not get enough. doses have been found effective for a number of
conditions. Complementing this with L-carnitine
MS incidence is highest in geographical areas (2000-4000 mg) is helpful for heart muscle health,
where sunlight exposure is lowest, and sunlight as it transports fatty acids into the mitochondria
is the single best source of vitamin D (the action where energy is produced. In addition, magne-
of ultraviolet light on cholesterol in skin cells sium (500-1000 mg) is helpful for the heart
produces vitamin D), although oily fish or fish oil rhythm and blood flow.
supplements are good dietary sources, and small
amounts are found in eggs and mushrooms. I still recommend high doses of vitamin E (800-
1200 IU), and vitamin C (4000-6000 mg or more).
In an animal model of MS (experimental autoim- Other helpful supplements that I have written
mune encephalitis, or EAE), treatment with a about before include L-arginine, niacin, fish oils,
hormonal derivative of vitamin D stops the ini- ginkgo biloba, garlic, policosanol (for cholesterol
tiation and progression of the disease. It stimu- levels and arterial health), and D-ribose, a five-
lates the production of neurological tissue anti- carbon sugar that helps heart muscle energy.
inflammatory substances. It also stimulates the
death of inflammatory cells and blocks their
entry into nerve tissue. References
Vitamin E Safe and Effective
With high exposure to sunlight, production of Stampfer MJ, et al., Vitamin E consumption and the risk of coronary
vitamin D can reach 10,000 IU per day. An disease in women. N Engl J Med. 1993 May 20;328(20):1444-9.
Ascherio A, et al., Vitamin E intake and risk of amyotrophic lateral
intake of 1000 to 2000 IU daily is needed to sclerosis. Ann Neurol. 2004 Nov 4; [Epub ahead of print]
maintain healthy serum levels, and some esti- Age-Related Eye Disease Study Research Group. A randomized,
placebo-controlled, clinical trial of high-dose supplementation ...
mates go up to 4000 IU, all levels that appear AREDS report no. 8. Arch Ophthalmol. 2001 Oct;119(10):1417-36.
quite safe. The form that is added to milk, syn- Borger PH, et al., Is there a direct association between age-related
thetic vitamin D2, is only one fourth as effective eye diseases and mortality? The Rotterdam Study. Ophthalmology.
2003 Jul;110(7):1292-6.
as the natural D3 form. Supplements are impor- Delcourt C, et al., Age-related macular degeneration and antioxidant
tant for the elderly, whose production is ineffi- status…Arch Ophthalmol. 1999 Oct;117(10):1384-90.
Yusuf S, et al., Vitamin E supplementation and cardiovascular events
cient, or for those avoiding sun or using sunblock. in high-risk patients. .... N Engl J Med. 2000 Jan 20;342(3):154-60.
Stephens NG, et al., Randomised controlled trial of vitamin E in
Other benefits of vitamin D include protection patients with coronary disease: Cambridge Heart Antioxidant Study
from osteoarthritis, osteoporosis, some cancers, (CHAOS) Lancet. 1996 Mar 23;347(9004):781-6.
London RS, et al., Efficacy of alpha-tocopherol in the treatment of
fibromyalgia-like symptoms, and hypertension. the premenstrual syndrome. J Reprod Med. 1987 Jun;32(6):400-4.
Ziaei S, et al., A randomised placebo-controlled trial to determine the
Ask Dr
Dr.. J effect of vitamin E in treatment of primary dysmenorrhoea. BJOG
2001 Nov;108(11):1181-3.
Q. My husband has had coronary bypass surgery Sano M, A et al., A controlled trial of selegiline, alpha-tocopherol, or
and is having trouble building up his exercise both as treatment for Alzheimer’s disease. The Alzheimer’s Disease
Cooperative Study. N Engl J Med. 1997 Apr 24;336(17):1216-22.
program of distance running. Any suggestions? Vitamin D Update
TB, via email Hayes CE, Vitamin D: a natural inhibitor of multiple sclerosis. Proc
Nutr Soc. 2000 Nov;59(4):531-5.
A. This may be related in part to the medications Spach KM, et al., ... 1,25-dihydroxyvitamin D3 reverses experimental
he is taking, as some of them reduce stamina and autoimmune encephalomyelitis by stimulating inflammatory cell
apoptosis. Physiol Genomics. 2004 Jul 08;18(2):141-51.
lead to fatigue, such as beta-blockers. Choles- Vieth R, Vitamin D supplementation, 25-hydroxyvitamin D
terol-lowering drugs inhibit the production of concentrations, and safety. Am J Clin Nutr. 1999 May;69(5):842-56.
VanAmerongen BM, et al., Multiple sclerosis and vitamin D: an
coenzyme Q10, an essential cofactor for cardiac update. Eur J Clin Nutr. 2004 Aug;58(8):1095-109.
and muscular energy production.
3
In the Health News
•Coenzyme Q10 improves the functioning of patients with congestive heart failure, confirmed by
a new study of severely diseased patients awaiting heart transplants. (Berman M, et al., Coenzyme Q10
in patients with end-stage heart failure awaiting cardiac transplantation: a randomized, placebo-controlled study. Clin Cardiol. 2004
May;27(5):295-9).
Of the 27 patients who completed the study, those on coQ10 had improvements in
a walk test, breathing, nighttime urination, fatigue, and their class of disease severity. They
used 60 mg of coenzyme Q10, while much larger doses (200-600 mg) are likely to be better.
Diet and Disease
•The antioxidant flavonoid quercetin has beneficial actions in manag- Dr. Janson's Healthy Living™
ing allergies and preserving vision. A new study shows that its
Published by
antioxidant properties are particularly valuable in protecting brain Vitality Now!®
cells. In culture, quercetin was even better than vitamin C in PO Box 384
reducing damage to cells exposed to hydrogen peroxide (Study: an Apple Greenville, NH 03048
a Day Really Does Keep Doctor Away, Reuters, Nov 16, 2004). Oxidative free radical Subscriptions: Free online
damage is associated with brain aging as well as degeneration of or call 888-922-4848
other tissues. Other sources of free radicals are ultraviolet light, Information herein is not
normal biochemical reactions, and stress. Red apples have the most medical advice or direction. All
material in this newsletter is pro-
of quercetin, particularly in the skins. Quercetin is also found in vided for information only. Its
cranberries, blueberries, yellow or red onions, and cabbages. contents should not be used to
provide medical advice on indi-
•A combination of indole-3 carbinol (from cabbage and broccoli) and vidual problems. Consult a
soy isoflavones (genistein) was more effective at reducing cancer cell health care professional for
medical or health advice.
growth than either alone (Auborn KJ, et al., Indole-3-carbinol is a negative regulator of
Email: drjanson@drjanson.com
estrogen. J Nutr. 2003 Jul;133(7 Suppl):2470S-2475S). Both nutrients induced cell
Copyright, 2004:
death and reduced proliferation in estrogen sensitive tumor cells, but Michael Janson, M.D.
the combination was even better. Soy is not harmful as some suggest.

Healthy Holiday Nog


Holiday season recalls the parties with overflowing egg nog full of cream and sugar, but a rich nog
drink can be made with a healthy vegetarian recipe that is delicious. In advance, freeze 4 bananas
without the skin. Put the bananas in a blender with 4-8 (depending on size) frozen strawberries,
2 cups of soy milk, rice milk, or coconut milk, and 1 cup of water. Add 3 Tbsp of either honey or maple
syrup (this is optional, depending on how sweet you like it) and 1-2 tsp of nutmeg. You can also
add 1/2 tsp of cinnamon. (If you like, you can add one or two organic eggs, but it will be rich and
smooth without them.) Blend this all together until it is liquefied and creamy, and serve with a
sprinkle of fresh grated nutmeg on top. If you want to be festive for the special occasion, you can
add a tiny bit of rum in each glass at the time of serving; I leave the amount up to you.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 1
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Januar
January

y, 2005

Dear Friends,
In a book on time management, Edwin Bliss noted a difference
between striving for excellence and striving for perfection. “The
first is attainable, gratifying, and healthy. The second is often
unattainable, frustrating, and neurotic. It’s also a terrible waste
of time.” In striving for excellent health, you can go a long way by
making small steps in the right direction.
I always suggest learning, as much as possible, the ideal ap-
Michael Janson, M.D.
Editor, Healthy Living proach to healthy diet, dietary supplements, exercise, stress
management, personal growth, and aesthetic living. However, it
In This Issue is neither possible nor necessary to be perfect in the implemen-
Small Steps Are Excellent .............. 1 tation of these ideals, and any step that you take toward your
Pain Killers Have Headaches ....... 2 health goals, no matter how small, is an important contribution.
Pain Medication Alternatives ...... 2 For example, if you can start walking 30 minutes four times a
Supplements for Arthritis ............. 2 week, it will do more for you than setting a goal of running 40
Ask Dr. J: Cholesterol Risks .......... 3 minutes every day and then giving up when you miss a day. It will
help you much more to do a visualization exercise for two or three
References ........................................ 3
minutes several times a day than planning to meditate for 20
In The Health News ....................... 4
minutes twice a day, only to find that intrusions and scheduling
Diet and Disease ............................. 4 problems interrupt your schedule so that you don’t do any.
Curried Polenta and Vegetables .. 4
Eventually, if you set reasonable goals, you may find that you can
expand your commitment and add more to your health program
without undue stress. For example, a complete dietary change might not be feasible for you at one
time, but this does not mean that smaller changes are not significant. I recommend the elimination
of foods with added sugars (as opposed to fruits that naturally contain sugars). This is a great step
in making a transition to a healthy diet. Even if you find that eliminating sugary foods on weekdays
is the best you can do, it will be a help. If you can also eliminate margarine and hydrogenated oils,
that will be another positive step. Later you can make further dietary changes for better results.
Of course, some people find that they can make greater changes, and for them I like to provide a
complete program during my consultations, while cautioning others that if they do not do it all they
are not failures. Achieving good health and promoting longevity is a gradual process, and there is
no need to feel guilty if you find you do not get there all at once. I made changes during the early 1970s,
but did not become strict until 1975, but by then I had a lot of experience with better practices.
Of course, the motivation to make positive changes is greater if you have health problems and are
suffering, but even then, small changes will help, and may alleviate a great deal of pain and anguish.
By all means, do your best to follow an ideal health program, but remember that you are striving for
excellence, not perfection, and you can give yourself a great gift of health without strict resolutions
that you are unable to fulfill, all the while, aiming at a greater goal.
1
Pain Killers Have Headaches and he mentioned several options, such as reduc-
ing their doses, returning to the older drugs
The recent spate of reports on the heart health
along with drugs to protect the stomach, and
risks from commonly prescribed pain killers have
seeing if they can do without medications, learn-
created real headaches for drug companies, phy-
ing to live with the pain. Not once did he mention
sicians, and patients. These “COX-2” inhibitors
the many alternatives to drugs, including acu-
work by interfering with the production of sub-
puncture, stress reduction, weight loss, and many
stances called prostaglandins or prostanoids.
supplements, even those that are commonly
They reduce inflammation, pain, and fever.
known by rheumatologists (their patients have
Non-steroidal anti-inflammatory drugs informed them).
(NSAIDS) have been around for a long time, and
include older ones such as aspirin, ibuprofen Pain Medication Alternatives
(Advil and Motrin), and naproxen (Naprosyn, The most common reason that NSAIDS are rec-
Aleve). They work by blocking the enzyme cyclo- ommended is for chronic pain due to arthritis,
oxygenase. Earlier COX inhibitors block COX-1, and it is with their chronic use that the problems
which protects the stomach lining, as well as arise. Arthritis pain and inflammation are often
COX-2, and this causes a high incidence of stom- helped with non-drug therapies, and very likely
ach inflammation and bleeding. to respond to dietary supplements.
The newer COX-2 inhibitors (Vioxx, Celebrex) Aerobic exercise and resistance training both
are less likely to cause gatric bleeding, but they help to reduce the pain and disability in patients
have their own side effects. In fact, before the with osteoarthritis. In a study of 439 adults over
recent revelations about increased risk of death 60 with knee osteoarthritis showed that the
due to heart disease, significant side effects were treatment groups improved in functional ability
comparable in patients on the newer drugs and and in reports of pain. Weight loss in overweight
the older ones, but they had different toxicities. patients with arthritis has been effective in
While it is true that the side effects of Celebrex reducing symptoms.
and Vioxx were noted at higher doses and in Most of the dietary changes that have helped
patients taking them for a longer time, it is not with arthritis are related to rheumatoid arthri-
clear whether typical doses might also cause tis, including vegetarian diets and avoidance of
problems, but too few to be revealed in these food allergens. So far, research has not sup-
studies. Often, patients take these medications ported the relationship of the nightshade family
for the long term, and after they no longer need vegetables (tomatoes, potatoes, eggplant, and
them for pain control. peppers) to arthritis pain.
The recent information that has led to Vioxx Supplements for Arthritis
being pulled from the market in September and
to Celebrex coming under fire is a 2- to 3.5-fold Mild to moderate pain of osteoarthritis is respon-
increase in the risk of heart attacks and an sive to glucosamine sulfate(GS), chondroitin sul-
increased risk of stroke. The information was fate (CS), methylsulfonyl methane (MSM), ni-
found in a National Cancer Institute study on acinamide, S-adenosyl methionine (SAMe) and
colon polyp prevention. It appears that even the fish oil. Inflammation is reduced by curcumin
older drugs, such as naproxen, can increase and ginger. While both GS and CS work for
these risks, so patients are in a quandary regard- arthritis, it is not clear that combining them is
ing what to do for their arthritis. Some are better than either alone. I usually recommend
taking older drugs that might cause gastrointes- the GS because it is less expensive, although
tinal bleeding, but taking antacid drugs along some patients have reported that the combina-
with them. Unfortunately, these drugs designed tion helps them.
to protect the stomach also have side effects. On the other hand, recent research does show
In a recent interview on NPR, a rheumatologist that combining GS with MSM works better than
from Boston was asked what his office is advis- either alone. The typical dose of GS is 1500 to
ing patients about these newly revealed risks, 2000 mg daily, and adding 1500 mg of MSM has
2
a synergistic effect. The usual effective dose of from person to person. A normal blood pressure
CS is 1200 mg daily. Niacinamide has been may be independent of the development of arte-
known to help arthritis since the 1950s, usually rial disease, and he would be well advised to
in doses of 1500 to 2500 mg (other forms of B3 make an effort to lower cholesterol and any other
appear to be equally effective). risk factors.
Research shows that SAMe is as effective as A healthy diet is valuable not only to maintain a
some NSAIDS in reducing the pain and inflam- good cholesterol level, but also to provide protec-
mation of osteoarthritis. In comparative studies, tion, through high fiber, nutrient, and antioxi-
1200 mg of SAMe was more effective than dant content, from a variety of degenerative
ibuprofen in 150 patients with knee osteoarthri- diseases, including cancer, arthritis, macular
tis treated for 30 days. In addition, the drug degeneration, cataract, Alzheimer’s disease, and
group had more side effects than those on SAMe. Parkinson’s disease, among others.
SAMe is also beneficial for the liver and helps He can lower his cholesterol with regular exer-
with mood. Vitamins E and C and other antioxi- cise, dietary fiber, a low fat diet, and supple-
dants can help both with symptoms and to slow ments of B3 (niacin or inositol hexaniacinate),
the progession of arthritic joint deterioration. policosanol, vitamins C and E, chromium, red
Fish oils contain the omega-3 essential fatty yeast rice, pantethine, and soy isoflavones and
acids EPA and DHA (eicosapentaenoic acid and others. Good health practices are like wearing
docosahexaenoic acid), which are known to pro- seat belts—they are not perfect protection, but
mote the production of prostaglandins that in- they add to the likelihood of a long healthy life.
hibit the inflammatory response. Typical daily In addition, diet, exercise, and supplements can
doses are 6 to 12 gms of oil in capsule form. this often treat problems once they occur.
is the equivalent of 6 to 12 ounces of wild salmon.
Fish oil as well as SAMe are also beneficial in References
relieving symptoms of rheumatoid arthritis. Pain Killers Have Headaches
In summary, it may not be necessary to take FDA Issues Public Health Advisory Recommending Limited Use of
Cox-2 Inhibitors. FDA Talk Paper, December 23, 2004.
pharmaceutical pain killers, and it may be pos- NCI-Sponsored Trials of Cyclooxygenase (COX) Inhibitors for
sible to either reduce the dose or the length of Cancer Prevention and Treatment. www.nci.nih.gov/newscenter/
COXInhibitorsFactSheet, December 17, 2004
time they are taken while still achieving symp- Celebrex linked to heart attacks: Celebrex Ups Heart Attacks 2.5-Fold
tom relief. While medications do have their role, in Cancer Study. WebMD Medical News, December 17, 2004.
lower doses are likely to be far safer. Silverstein FE, et al. Gastrointestinal toxicity with celecoxib... The
CLASS study... JAMA. 2000; 284:1247-1255.
Bombardier C, et al, Comparison of upper gastrointestinal toxicity of
Ask Dr
Dr.. J rofecoxib and naproxen... N Engl J Med. 2000; 343:1520-8.
Q. A friend has a high cholesterol, but because Vas J, et al., Acupuncture as a complementary therapy to the
pharmacological treatment of osteoarthritis of the knee:
his blood pressure is normal, he is not concerned. randomised controlled trial. BMJ. 2004 Nov 20;329(7476):1216.
Shouldn’t plaque in his arteries from the choles- Berman BM, et al., A randomized trial of acupuncture as an
adjunctive therapy in osteoarthritis of the knee. Rheumatology
terol cause high blood pressure? (Oxford). 1999 Apr;38(4):346-54.
Baird CL, Sands L, A pilot study of the effectiveness of guided
MV, via email imagery with progressive muscle relaxation to reduce chronic pain
... Pain Manag Nurs. 2004 Sep;5(3):97-104.
A. While high cholesterol is a risk factor for Messier SP, et al., Exercise and dietary weight loss in overweight and
atherosclerotic heart disease, it does not neces- obese older adults... Arthritis Rheum. 2004 May;50(5):1501-10.
sarily cause plaque, especially if someone exer- Ettinger WH, et al., ...aerobic exercise and resistance exercise...knee
osteoarthritis... JAMA. 1997 Jan 1;277(1):25-31.
cises regularly, maintains normal weight, and Glorioso S, et al., Double-blind multicentre study of the activity of S-
has other low risk factors. However, not having adenosylmethionine in hip and knee osteoarthritis. Int J Clin
Pharmacol Res. 1985;5(1):39-49.
hypertension is no guarantee that he does not Vetter G, Double-blind comparative clinical trial with S-
have atherosclerotic plaque. Many factors con- adenosylmethionine and indomethacin in the treatment of
osteoarthritis. Am J Med 1987 Nov 20;83(5A):78-80.
tribute to blood pressure regulation, including McAlindon TE, Do antioxidant micronutrients protect against the
stress, hormones, mineral levels, and more. development and progression of knee osteoarthritis? Arthritis
Rheum. 1996 Apr;39(4):648-56.
Atherosclerosis is something that develops over Hoffer A, Treatment of arthritis by nicotinic acid and nicotinamide.
Can Med Assoc J. 1959 Aug 15;81:235-8.
time, and how soon it happens is quite variable
3
In the Health News
•A study of lead levels and cataract in men shows that lifetime exposure to lead from tap water,
lead paint, and other sources increases the risk of cataract formation. In the 795 men, those with
the highest lead levels had 2.5 times the risk of cataract compared to those with the lowest
levels. (Schaumberg DA, et al., Accumulated lead exposure and risk of age-related cataract... JAMA 2004 Dec 8;292(22):2750-4.) Lead
is an insidious toxin that is also associated with high blood pressure and brain deterioration.
Lead removal through chelation therapy (intravenous with EDTA and oral treatment with
DMSA) is a safe and effective way to reduce body lead burdens.
Diet and Disease Dr. Janson's Healthy Living™
•New research shows that the carotenoids in kale, spinach, turnip Published by
greens, broccoli, collards, and other leafy greens protect the lens cells Vitality Now!®
from changes associated with cataract formation. Ultraviolet light PO Box 384
from the sun contributes to the free-radical damage that leads to Greenville, NH 03048
Subscriptions: Free online
glycoprotein cloudy deposits in the lens. The antioxidants lutein,
or call 888-922-4848
zeaxanthin, and vitamin E appear to be protective. (Chitchumroonchokchai
C, et al., Xanthophylls and alpha-tocopherol decrease UVB-induced lipid peroxidation and stress Information herein is not
signaling in human lens epithelial cells. J Nutr. 2004 Dec;134(12):3225-32.) medical advice or direction. All
material in this newsletter is pro-
•In the past 50 years, the nutritional value of fruits and vegetables has vided for information only. Its
declined significantly. Protein, calcium, phosphorus, iron, riboflavin contents should not be used to
(vitamin B2), and vitamin C were all lower. For example, protein was provide medical advice on indi-
vidual problems. Consult a
6 percent lower while riboflavin was 38 percent lower. Farming health care professional for
practices or plant breeding, designed to increase productivity, ap- medical or health advice.
pear to be detrimental to nutrient value (and flavor). All the more Email: drjanson@drjanson.com
reason that we need to increase fruit and vegetable consumption. Copyright, 2005:
(Davis DR, J Am Coll Nutr 2004 December, reported by Reuters, 12-14-04) Michael Janson, M.D.

Curried Polenta and V


Polenta egetables
Vegetables
Cooking polenta in a crock pot avoids the need for constant stirring. I mix 2 cups of dry corn grits
with 6 cups of boiling water in the crock pot on high. An occasional stir is all you need, and it is
ready in about 90 minutes. Cook pinto beans in a presure cooker or use cans of organic beans. Sauté
garlic, diced onions, celery, bell peppers, and carrots in olive oil, curry powder, cumin, and ground
pepper with some soy sauce or sea salt. Add a can of crushed, roasted tomatoes and the cooked
beans and simmer, mixing well. In a baking dish, put a layer of this vegetable mix, adding some
baby spinach or other green and chopped cilantro, filling about half the dish. Cover this with the
polenta to fill the remaining half and garnish with some grated parmesan or romano cheese. Put
in the oven preheated to 350, and bake this for about 45 minutes.

From June to October, I see patients in Arlington, MA, and Amherst, NH. For appointments during
this time, call 603-878-2256. I also do phone consults.
From November to May, I see patients in New Smyrna Beach, Florida. Call 386-409-7747.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 2
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com Febr uar
ebruar
uaryy, 2005

Dear Friends,
At my 10th medical school reunion, in 1980, I was surprised that
one of my classmates said that he had been following my holistic
medicine career (now often called “complementary, alternative,
and integrative medicine). He noted that he also would tell
patients to eat better, exercise more, and relax, and that “it used
to be called common sense, and now it’s called holistic health.”
The difficulty with this is that just telling people to follow better
Michael Janson, M.D.
Editor, Healthy Living habits does little to help them. The new government eating
guidelines have the same problem—advice without funded edu-
In This Issue cation campaigns. Most people already know that better habits
Advice vs. Education ...................... 1 would be beneficial but have no clue as to how to implement
Natural Blood Pressure Control ... 2
changes. (I always give specific, complete written guidelines to
patients, educating and encouraging them at the same time.)
Lifestyle and Blood Pressure ....... 2
Supplements for Hypertension .... 3 In addition to recommending fruits and vegetables, the guide
says to avoid “refined grains.” What they should say is that
Ask Dr. J: Irritable Bowel ............... 3
people should avoid “white bread” (as well as white rice). (Per-
References ........................................ 3
haps they do not want to use that phrase because of the powerful
In The Health News ....................... 4 agricultural business interests that flood the market with white
Diet and Disease ............................. 4 flour products.) They also hedge their comments by encouraging
Marinated Raw Kale ...................... 4 only half of grain consumption to be whole grains.
Although one food manufacturer is now touting that all their
cereals contain “whole grains,” they neglect to point out that their products also contain large
amounts of sugar, hydrogenated oils with “trans fats,” artificial flavors, colors, and preservatives.
For many people the confusion is only compounded by conflicting statements from many supposed
health authorities, many of whom are also selling products for their special diets. I remember seeing
an ad for “chocolate mousse” from Weight Watchers, with the caption “Another Friend,” as though
people could solve their problems of loneliness and depression through food rewards.
The government would do far more good if they spoke in plain language, and gave real health advice
(eat vegetables; whole grains, such as whole wheat, brown rice, oatmeal, and millet, instead of white
bread, donuts, and cake; beans (lentils, pinto beans, kidney beans, soy products); fresh fruits instead
of sugary snacks; nuts and seeds; low-fat organic dairy; and wild fish, such as salmon and sardines).
It would also help if they actually made an effort to enhance nutrition education in schools, where
vulnerable kids might get some messages that counter all of their exposure to fast food ads.
Incorporating healthy messages in our education system is not difficult, and it would go a long way
toward solving the increasingly early development of obesity and chronic degenerative disease. It
would also help if leaders set good examples, instead of proudly showing disdain for broccoli, or
having photo-ops with edible but highly refined, unhealthy junk.

1
Natural Blood Pressure Control The typical drugs for hypertension include di-
uretics, beta- or alpha-blockers, ACE inhibitors,
Maintaining normal blood pressure is essential
enzyme blockers, and calcium channel blockers,
to long-term health. Although it is common for
which are designed to reduce blood volume, relax
blood pressure to go up as people age, it is not
the heart muscle, or open up the blood vessels.
inevitable and it is not healthy. The pressure of
However, these all have significant side effects,
the blood in the arteries is dependent on many
such as low potassium and magnesium in the
physiological processes and biochemistry. It is
blood, suppression of the heart muscle leading to
affected by stress, nutrition, hormones, exercise,
congestive heart failure, rapid heart rate, fa-
drugs, and the function of the kidneys, brain,
tigue, shortness of breath, low blood pressure,
blood vessels, and heart.
dizziness, fainting, and sexual dysfunction.
When the heart beats, the pressure in the arte-
Lifestyle and Blood Pressure
rial system rises (systolic pressure) and during
relaxation, just before the next beat, the pres- Lifestyle changes have a powerful effect on blood
sure is lowest (diastolic pressure). Normal num- pressure. Regular aerobic exercise, weight loss,
bers are 100 to 120 (millimeters of mercury) for and a diet high in fresh, vitamin C-rich veg-
systolic and 60 to 80 for diastolic (120/80 or 100/ etables and fruits have all been shown to lower
60 for examples). Although some specific disor- blood pressure, and often they can bring it down
ders can cause high blood pressure, it is most to completely normal, eliminating any need for
commonly unrelated to such conditions and called medication.
“essential” or “primary hypertension.” This is In a study of 102 subjects, training three times a
most often related to lifestyle, including diet, week for 10 weeks, led to an average 13 point
stress, exercise, smoking, and weight. drop in systolic pressure and a 6.3 average drop
In the long run, chronically elevated blood pres- in diastolic pressure. Other studies have shown
sure causes problems for the heart and arteries, that exercise improves the function of cells lining
including congestive heart failure, heart attacks, the arteries (endothelium). These cells produce
and strokes, as well as other health problems, nitric oxide, a substance that relaxes the arteries
including eye and kidney disease. Even slight, to open up blood flow and reduce pressure.
persistent increases in blood pressure can lead to Intense exercise may lead to increased oxidative
serious problems over time. stress on the artery walls, but this can be pre-
It is very common for elevated blood pressure to vented by antioxidants (vitamin C; flavonoids)
cause no symptoms until damage has been done in food or supplements. Long term exercise, even
to the cardiovascular system. It is therefore if only twice a week, leads to much greater
important to have regular blood pressure check- reductions in blood pressure, from 184/107 to
ups. This is something you can do at home with 130/87. Daily exercise is likely to be even better.
automated blood pressure machines that are (This may seem like a lot, but remember that
relatively inexpensive and reasonably accurate. most animals exercise every time they eat.)
However, because blood pressure can vary quite Visualization, breathing exercises, yoga, medi-
a bit from moment to moment, it is good to check tation, or other mind-body training, are also
it often and regularly. Sometimes blood pressure known to reduce blood pressure in hypertensive
goes up from the stress that some people feel by patients. Diet plays one of the most important
being in the doctor’s office (“white coat syn- roles in blood pressure control. Strictly limiting
drome”), so consider doing it at home also. salt intake is almost always helpful, although
For primary hypertension that is mild to moder- many people will find it difficult to be strict
ate, the first approach to treatment should al- enough to make a difference. Non-meat eaters
ways be lifestyle changes and dietary supple- have lower blood pressure than people who eat
ments. Unfortunately, treatment often starts meat, partly because of the high levels of potas-
with medications and vague advice about eating sium, magnesium, and antioxidants in fruits
better and getting some exercise without the and vegetables. Sugar, caffeine, and alcohol con-
attitude that these will really work. sumption also contribute to hypertension.
2
Supplements for Hypertension sugar intake, frequent antibiotic therapy, or
hormone treatments, such as prednisone.
Numerous supplements are helpful in treating
high blood pressure and are an important part of In addition to avoiding processed foods, artificial
a comprehensive program. Magnesium (500-1000 ingredients, caffeine, and soft drinks it helps to
mg), coenzyme Q10 (200-600 mg), garlic (1000 make sure the diet contains adequate fiber. Aside
mg), vitamin C (2000-6000 mg), vitamin E (400- from the dietary changes, dietary supplements
800 IU), and fish oil, are all associated with may well be beneficial. I have often found that L-
better blood pressure control. Evidence also sug- glutamine is helpful because it supports the
gests benefits from hawthorn (500 mg), arginine health of the intestinal lining cells and reduces
(2000-8000 mg), and taurine (2000-4000 mg). watery diarrhea. The typical dose is 2000 to 8000
mg daily.
New evidence shows that linolenic acid (a veg-
etarian source of omega-3 oils, from flaxseeds Supplements that help relax the bowel are also
and walnuts, for examples) helps to prevent useful, including gamma-linolenic acid (GLA
hypertension. A study of 4594 participants from borage or evening primrose oils) and mag-
showed 33 percent less hypertension in subjects nesium (high doses of magnesium can cause
with the highest intake of linolenic acid com- diarrhea). The usual dose of GLA is 200-500 mg).
pared to those with the lowest intake. In treating intestinal yeast overgrowth, it helps
to use acidophilus (the friendly bowel bacteria),
Another report shows that high intake of folic
deodorized garlic (500-1000 mg), and grapefruit
acid, which reduces heart risks by lowering ho-
seed extract (GSE), which helps to kill yeast. The
mocysteine, also lowers the risk of developing
usual adult dose of GSE is 200 to 400 mg. Some
hypertension. A study of over 150,000 women
combination of these therapies should help her.
shows total folic acid intake over 1000 mcg from
food and supplements cuts the risk in half for
younger women, and by 20 percent in older References
women. High-dose supplements were necessary; Dietary Guidelines
Dietary Guidelines for Americans 2005, www.health.gov/
food levels alone did not reduce risk. In young dietaryguidelines/dga2005/document
diabetics, supplements of 5 mg of folate improves Hypertension
endothelial function and arterial blood flow. Ketelhut RG, et al., Regular exercise as an effective approach in
Folate is extremely safe in these doses. antihypertensive therapy. Med Sci Sports Exerc. 2004 Jan;36(1):4-8.
Higashi Y, Yoshizumi M, Exercise and endothelial function: ...
Pharmacol Ther. 2004 Apr;102(1):87-96.
Ask Dr
Dr.. J Tsai JC, The beneficial effect of regular endurance exercise training
on blood pressure... Clin Exp Hypertens. 2004 Apr;26(3):255-65.
Q. My daughter has irritable bowel syndrome. Murugesan R, et al., Effect of selected yogic practices on...
What do you recommend for her that might help? hypertension. Indian J Physiol Pharmacol 2000 Apr;44(2):207-10.
Psaltopoulou T, et al., Olive oil, the Mediterranean diet, and arterial
HR, Canada, via Internet blood pressure.... Am J Clin Nutr. 2004 Oct;80(4):1012-8.
Alonso A, et al., Fruit and vegetable consumption is inversely
A. Irritable bowel syndrome refers to diarrhea, associated with blood pressure... Br J Nutr. 2004 Aug;92(2):311-9.
gas, bloating, abdominal discomfort, and inter- Appleby PN, et al., Hypertension and blood pressure among meat
eaters, fish eaters, vegetarians and vegans... Public Health Nutr.
mittent constipation, without intestinal bleed- 2002 Oct;5(5):645-54.
ing or inflammation. It may be precipitated by May JM, Qu ZC, Nitric oxide-induced oxidant stress in endothelial
food sensitivities, poor dietary choices (particu- cells: amelioration by ascorbic acid. Arch Biochem Biophys. 2004 Sep
1;429(1):106-13.
larly sugary foods), intestinal overgrowth of yeast Burke BE, et al., ...coenzyme Q10 in isolated systolic hypertension.
(Candida), and high stress. South Med J. 2001 Nov;94(11):1112-7.
Touyz RM, Role of magnesium in the pathogenesis of hypertension.
It often helps to eliminate common food sensi- Mol Aspects Med 2003 Feb 6;24(1-3):107-36.
Djousse L, et al., Dietary Linolenic Acid Is Associated With a Lower
tivities, often including wheat (or other gluten- Prevalence of Hypertension in the NHLBI Family Heart Study.
containing grains: rye, spelt, kamut, and barley) Hypertension. 2005 Jan 17; [Epub ahead of print]
Forman JP, et al, Folate intake and the risk of incident hypertension
and dairy products, but it may be precipitated by among US women. JAMA. 2005 Jan 19;293(3):320-9.
almost any commonly consumed food. The symp- Pena AS, Folic acid improves endothelial function in children and
toms are almost the same as lactose intolerance, adolescents with type 1 diabetes. J Pediatr. 2004 Apr;144(4):500-4.
Lim DS, et al., Effect of oral L-arginine on oxidant stress, endothelial
requiring the elimination of milk from the diet. dysfunction, and systemic arterial pressure in young cardiac
Yeast overgrowth is usually related to excessive transplant recipients. Am J Cardiol. 2004 Sep 15;94(6):828-31.

3
In the Health News
•Drug side effects are getting increasing press lately with the heart risks from NSAIDs and the
revelation that Prozac is associated with suicidal and violent behaviors. Regular use of
ibuprofen (such as Advil and Motrin) for three months or more has recently been shown to
increase damage to the small intestinal lining. In a study of 41 arthritis patients, small bowel
injury was seen in 71 percent of the NSAID users, compared to only 10 percent of the controls,
who took acetaminophen (Tylenol) or nothing. (Graham DY, et al., Visible small-intestinal mucosal injury in chronic
NSAID users. Clin Gastroenterol Hepatol. 2005 Jan;3(1):55-9.)

•A combination of herbs, including chamomile and peppermint, is as Dr. Janson's Healthy Living™
effective as medications in controlling the symptoms of acid reflux
disease (heartburn) without side effect, reducing the symptoms by Published by
almost 80 percent compared to placebo. (Melzer J, et al., Meta-analysis: phytotherapy Vitality Now!®
PO Box 384
of functional dyspepsia... Aliment Pharmacol Ther. 2004 Dec;20(11-12):1279-87.) Another
Greenville, NH 03048
study shows that chamomile tea (5 cups a day) may help protect Subscriptions: Free online
against colds and menstrual cramps. (Holmes E, A Metabonomic Strategy for the or call 888-922-4848
Detection of the Metabolic Effects of Chamomile. J Agric Food Chem 2005 Jan 26;53 (2), 191 -196.)
Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Olive oil appears to be protective against development of breast vided for information only. Its
cancer. While olives also contain other nutrients, oleic acid, the contents should not be used to
monounsaturated fat in olives may contribute to the protective provide medical advice on indi-
vidual problems. Consult a
effect. A new study shows that oleic acid blocks the activity of the health care professional for
Her-2/neu oncogene, the most common gene associated with breast medical or health advice.
cancer, and it appears to accelerate programmed cancer cell death Email: drjanson@drjanson.com
(apoptosis). (Menendez JA, et al., Oleic acid, the main monounsaturated fatty acid of olive oil, Copyright, 2005:
suppresses Her-2/neu (erbB-2) expression... Ann Oncol. 2005 Jan 10; [Epub ahead of print] Michael Janson, M.D.

Marinated Raw Kale


Many people do not like kale, a cabbage-family vegetable that is nutritionally rich, but this recipe
that a friend sent me is very tasty, and may make you into a kale devotee as it did me. Remove
the stems from 2 pounds of kale and finely chop the leaves after a thorough cleaning. Mince one
onion, one red bell pepper, and a half cup (or more) of cilantro. Juice one large lemon, and mix with
2 to 3 Tbsp of tamari soy sauce (for salt restricted diets, leave this out and add some more lemon
and freshly ground pepper). Combine all the ingredients and let the mixture sit for several hours
or overnight. You can also add some garlic for variety, or experiment with some other favorite
herbs. This can be served as a side dish or as a snack by itself, or you can insert some into whole
wheat pita pocket bread with slices of tomato, shredded carrot, or avocado for a tasty sandwich.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available from QCI Nutritionals or health food stores. You can visit the QCI Nutritionals website at
www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 3
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com March, 2005

Dear Friends,
I was pleased to see a small news story on the two activists in
England who lost a libel suit by McDonald’s after they distrib-
uted leaflets accusing the company back in 1984 of causing
rainforest destruction, starving people in developing countries,
and selling products that cause disease. The good news was that
the European Court of Human Rights overturned their libel
conviction, which led me to breathe a sigh of relief.
Michael Janson, M.D.
Editor, Healthy Living I certainly do not need a lawsuit by McDonald’s because I write
honestly about the relationship of fast foods to hypertension,
In This Issue obesity, diabetes, heart disease, and other human ailments.
Food Honesty and Lawsuits ......... 1 Aside from ruling that they had inadequate representation to
Lipoic Acid and CoQ Updates ...... 2
take on the McDonald’s legal behemoth, the appeals court also
noted that there was a strong public interest in having non-
Aging Heart Support .................... 2
mainstream sources contribute to open debate.
Flu Shots May Not Help ................ 3
A few years ago, Oprah Winfrey was sued for libel because she
Ask Dr. J: Liquid Vitamins ............ 3
said on her show that she would not eat hamburgers again, after
References ........................................ 3
hearing from a guest that the cattle industry routinely fed
In The Health News ....................... 4 animal parts to cattle when raising beef, increasing the risk of
Diet and Disease ............................. 4 Mad Cow disease. At the time, Oprah said that this “just stopped
Almond-Apricot Tofu Dessert ...... 4 her cold from eating another hamburger.” (I could give her a lot
of other reasons.) Cattle ranchers sued her in Texas, in the
middle of cattle country, but even there the jury found in favor of Oprah, reaffirming the right of
individuals to speak out freely regardless of the harm that might be done to industry by honest
exposure of the truth about their products. (One cattleman said he lost seven million dollars as a
result of Oprah’s comments; he had, of course, far more than that to lose!)
When public figures, journalists, authors, and interested parties from the public decry the negative
effects of sugar, white flour, meat, pesticides, artificial flavors, colors, preservatives, genetically
engineered foods, synthetic hormones, and other food additives, they should not fear retaliation from
the industries. Most of the time these industries do not want a court case, because then they would
have the lack of quality of their products exposed (it was somewhat of a surprise when Oprah was
sued, as they would have been smarter to let the comment fade away).
The food industry is extremely powerful, financially and politically, but if scientific data shows that
what they are selling is doing harm to human health or the environment, the information should be
available to the public, not buried away in scientific journals, limiting it to the relatively few
professionals who have access to these sources and understanding of what they mean. Honest and
complete labeling of foods (food additives, trans fats, sugar and fat content, salt levels) is a start in
the right direction, so people can make informed choices about their dietary habits. The value of
healthy foods should be available right in the market where people buy them.
1
Lipoic Acid and CoQ10 Updates 1800 mg daily orally for up to six months total.
The neuropathy was significantly improved in
Two of the most important antioxidant supple-
53 percent of the patients. Diabetic neuropathy
ments that help protect the heart, the brain, and
is also helped by high doses of ALA, and it helps
other tissues are alpha-lipoic acid and coenzyme
to reduce insulin resistance.
Q10. Research continues to expand our knowl-
edge of these two nutrients. While they are not In a study of the effect of ALA in diabetics, 1200
exactly vitamins, as they are manufactured in mg daily for six weeks improved blood flow in a
the body, with stress or aging the need for them marker of capillary circulation. Poor microcircu-
increases while the production declines. lation to the nerves may be the root cause of the
neuropathy. ALA also inhibits the formation of
Aging is accelerated by oxidative stress, DNA
AGEs that damage tissues and cause aging un-
deterioration, mitochondrial decline, inflamma-
related to oxidation. Animal studies suggest
tion, and sugar-protein complexes called ad-
that ALA supplements may help with weight
vanced glycation endproducts (AGE), all of which
control and appetite suppression.
are increased by a number of chronic health
conditions, such as diabetes. With the right diet, ALA acts as a metal chelator (reducing arsenic
exercise, and supplements, you can slow down and mercury toxicity), helps maintain brain func-
this process and preserve physiological func- tion, and reduces skin aging. It is rapidly ab-
tions for many extra years of vigorous activity. sorbed and metabolized, so it is best to divide the
daily dose. Evidence suggests taking at least 400
Alpha-lipoic acid (ALA) is a sulfur-containing
to 600 mg for prevention, and higher doses for
molecule and a potent antioxidant that is both
treatment.
water and fat soluble It protects against free
radicals that are related to both oxygen and Aging Heart Support
nitrogen. As part of the antioxidant network of As the heart ages, its ability to respond to stress
molecules, it helps to regenerate other antioxi- declines. Supplements of ALA and coenzyme
dants, such as vitamins C and E. Q10 work together to help preserve heart func-
ALA is also a cofactor for enzymatic functions tion as aging occurs. Australian researchers have
involved in mitochondrial energy production, shown heart benefits from supplements of ALA,
amino acid metabolism, and production of both coQ10, omega-3 oil, plus exercise, and stress
DNA and RNA in ways that might reduce chronic reduction. These protect the mitochondrial DNA
inflammation. Some laboratory tests suggest and improve recovery from stress.
more far-reaching benefits from large amounts CoQ10 is a fat-soluble antioxidant, but it is also
of ALA. Oxidative damage to certain enzymes essential for mitochondrial energy production
reduces the elasticity of lung tissue, associated and recycling of other antioxidants, such as
with chronic obstructive lung disease. ALA helps vitamin E. Inside cells, enzymes that are essen-
to preserve the elastin protein. tial for digestion of cellular debris depend on
In the normal course of producing energy, mito- coQ10 for optimal function.
chondria create oxygen free radicals that dam- Statin drugs such as Lipitor are widely used to
age the mitochondria if they are not neutralized. lower cholesterol, but they deplete coenzyme
This damage from oxidation leads to inefficiency Q10 levels, leading to worsening of congestive
of energy production with age. High doses of ALA heart failure. A recent study shows that supple-
can prevent some of this deterioration by mop- ments of coenzyme Q10 are able to reverse this
ping up those free radicals. Animal studies sup- effect and improve cardiac function.
port this protective role for ALA. Doses of coenzyme Q10 range from 100-1200 mg,
A recent scientific review shows that cancer for prevention and treatment. Recent studies
patients treated with oxaliplatin (Eloxatin) who suggest that larger doses are beneficial for pre-
develop neuropathy (a common side effect) can serving heart and brain function. Because it is
be effectively treated with supplements of ALA. fat soluble, it is important to take it either mixed
Earlier researchers used 600 mg of ALA intrave- with oil-containing foods, or in a well absorbed
nously once a week for 3 to 5 weeks, followed by chewable tablet or oil-based capsule.
2
Flu Vaccine May Not Help The claims that the pills do not break down, or
that they are passed through the intestinal tract
It has been “common knowledge” that flu vacci-
and excreted whole is just not true as a rule. The
nations in susceptible populations, such as the
majority of health-oriented manufacturers of
elderly, can significantly reduce mortality re-
high-quality dietary supplements are carefully
lated to influenza infection. However, a recent
produced by good manufacturing practices
analysis of mortality data surprisingly concluded
(GMP). They have to be tested for disintegration
that flu vaccinations have not led to a reduction
and dissolution, so it is untrue that liquid supple-
in mortality, in spite of a great increase in the
ments are better for you, and they are generally
number of people being vaccinated. Since 1980,
much more expensive than comparable doses of
the vaccination rate in people over 65 jumped
ingredients as pills, either capsules or tablets.
from 15 to 20 percent of this age group to more
than 65 percent in 2001. This is true for most supplements, such as vita-
mins, minerals, amino acids, fatty acids, fla-
Mortality related to the flu also unexpectedly
vonoids, phytochemicals, herbs, and metabolic
jumped during this period. The authors tried to
cofactors, such as coenzyme Q10, and alpha-
reconcile the differences between the observa-
lipoic acid. In some cases, such as coQ10, the
tions and their data, saying perhaps the popula-
form of the pill does make some difference (it is
tion studied was older, or the prevalence of the
fat soluble, so a pill mixed with oil or lecithin is
flu virus was greater, but they concluded that
better absorbed), but this is unusual. The claims
the observational data significantly overesti-
that liquid vitamins are better and thus worth
mated the benefits of flu vaccination.
their inflated prices are just sales pitches. You
This makes it all the more important to do what would be better off buying tablets or capsules
you can to protect yourself from exposure by from health food or quality mail-order sources.
frequent hand washing and the use of alcohol-
based hand sanitizers. You also need to enhance References
your immunity with good health practices, such Food Honesty and Lawsuits
Court Backs Activists in ‘McLibel’ Case, Reuters, February 15, 2005.
as exercising regularly, avoiding sugar and trans Cattlemen Lose Food Slander Case Against Oprah Winfrey &
fats in the diet, and eating lots of fresh fruits and Howard Lyman. Houston Chronicle, Sept. 17, 2002
vegetables, including garlic and onions. Take Alpha-Lipoic Acid and Coenzyme Q10
supplements of vitamins C and E, zinc, coen- Cersosimo RJ, Oxaliplatin-associated neuropathy: a review. Ann
Pharmacother. 2005 Jan;39(1):128-35.
zyme Q10, and proanthocyanidins, and perhaps Gedlicka C, et al., Effective treatment of oxaliplatin-induced
standardized echinacea and elderberry extracts. cumulative polyneuropathy with alpha-lipoic acid. J Clin Oncol.
2002 Aug 1;20(15):3359-61.
Ask Dr
Dr.. J Ziegler D, et al., Treatment of symptomatic diabetic polyneuropathy
with the antioxidant alpha-lipoic acid: a meta-analysis. Diabet Med.
Q. I have been told that supplement tablets do 2004 Feb;21(2):114-21.
Haak E, et al., Effects of alpha-lipoic acid on microcirculation in
not dissolve, and that I should take liquid supple- patients with peripheral diabetic neuropathy. Exp Clin Endocrinol
ments instead. What’s the truth? Diabetes. 2000;108(3):168-74.
Bitar MS, et al., Alpha-lipoic acid mitigates insulin resistance in Goto-
HR, Rhode Island via Email Kakizaki rats. Horm Metab Res. 2004 Aug;36(8):542-9.
Marracci GH, et al., Alpha lipoic acid inhibits human T-cell migration:
A. Purveyors of liquid vitamins generally put implications for multiple sclerosis. J Neurosci Res. 2004 Nov
small amounts of individual supplements in their 1;78(3):362-70.
Doggrell SA, Alpha-lipoic acid, an anti-obesity agent? Expert Opin
products and then tout how their lower-doses are Investig Drugs. 2004 Dec;13(12):1641-3.
more valuable than higher doses in pill form. Rosenfeldt F, et al., Response of the senescent heart to stress: clinical
therapeutic strategies and quest for mitochondrial predictors of
Unfortunately, research does not back up these biological age. Ann N Y Acad Sci. 2004 Jun;1019:78-84.
claims, and almost all research on oral dietary Rosenfeldt FL, et al., Coenzyme Q10 protects the aging heart against
stress: studies in rats, human tissues, and patients. Ann N Y Acad
supplements use some sort of pill. Sci. 2002 Apr;959:355-9.
Silver MA, et al., Effect of atorvastatin on left ventricular diastolic
Vitamin manufacturers do vary in the care with function and ability of coenzyme Q10 to reverse that dysfunction.
which they make their products, and some pills Am J Cardiol. 2004 Nov 15;94(10):1306-10.
are compressed too much or they might be mixed Flu Vaccines
with unhealthy additives, or coated with colors Simonsen L, et al., Impact of influenza vaccination on seasonal
mortality in the US elderly population. Arch Intern Med. 2005 Feb
and glazes that are undesirable. 14;165(3):265-72.

3
In the Health News
•Asthma responds well to intravenous supplements of magnesium. After pooling results from five
controlled studies on 182 children in emergency rooms for acute attacks of asthma, researchers
found that IV magnesium improved both lung function and symptom scores. The rate of
hospitalization was reduced by 70 percent in those children treated with the magnesium. (Cheuk
DK, et al., A meta-analysis on intravenous magnesium sulphate for treating acute asthma. Arch Dis Child. 2005 Jan;90(1):74-7.)
Magnesium treatment for asthma is safe and inexpensive compared to drugs or hospitalization.
Diet and Disease
•In 27,017 post-menopausal women, red meat protein increased their Dr. Janson's Healthy Living™
risk of dying of heart disease, while vegetable sources of protein, such
Published by
as beans, soyfoods, peanuts, and nuts, decreased the risk (Kelemen LE, Vitality Now!®
Associations of dietary protein with disease and mortality in a prospective study of postmenopausal
PO Box 384
women. Am J Epidemiol. 2005 Feb 1;161(3):239-49). Over 15 years, those women who
Greenville, NH 03048
most often substituted meat or dairy protein for carbohydrates had Subscriptions: Free online
an over 40 percent greater risk of cardiac mortality, while those who or call 888-922-4848
substituted vegetable protein for carbohydrates had a 30 percent Information herein is not
reduction in heart deaths. medical advice or direction. All
material in this newsletter is pro-
•A diet rich in vegetables and high in fiber is as effective as statin drugs vided for information only. Its
in lowering cholesterol. Emphasizing soy proteins, almonds, oats, contents should not be used to
provide medical advice on indi-
barley, eggplant and psyllium seeds, the subjects had no problem vidual problems. Consult a
following the diet and they felt more full. Statins lowered LDL- health care professional for
cholesterol by 33 percent and the diet by 30 percent. (Jenkins DJ, et al., medical or health advice.
Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholes- Email: drjanson@drjanson.com
terolemic participants. Am J Clin Nutr. 2005 Feb;81(2):380-7.) The researchers note that Copyright, 2005:
this treatment is good “for those who do not tolerate the drugs.” Michael Janson, M.D.

Almond-Apricot T
Almond-Apricot ofu Dessert
Tofu
This is a delicious, creamy dessert with healthy ingredients. Soak organic apricots (unsulfured)
in water until they are soft and plump. Toast an equal amount of unsalted, raw almonds on a tray
in the toaster oven. With the same amount of silken tofu (a creamy variety that blends easily),
combine these in the food processor, and add a frozen banana broken into chunks, a touch of
cinnamon and freshly ground nutmeg. Add some vanilla and blend all of the ingredients until they
are smooth. You might need some of the liquid from the apricots to blend it if it is too thick, or you
may want to add some agar (seaweed gelatin) dissolved in the liquid to thicken it. You can pour
the mixture into a precooked whole wheat or graham cracker pie crust and chill it—no cooking is
necessary, or serve it in individual dessert cups with shredded coconut or almond on top.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 4
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com

April, 2005

Dear Friends,
Some of my recent lectures have given me an interesting insight
into human behavior. While my listeners often are impressed
with the extent of the data showing the relationship between
good health habits (including dietary supplements) to better
health they often do not put what they have learned into practice.
This is often in spite of their great need (from my perspective) for
them to do something about their poor health.
Michael Janson, M.D.
Editor, Healthy Living While some people do, many do not make changes in their
ingrained lifestyle habits simply based on information. That is
In This Issue the nature of habits—they are hard to change. Results are much
Changing Health Habits ................ 1 better in my practice when I have the chance to personally
Organic Food Update .................... 2
encourage people to make helpful changes, although this success
may partly be due to the higher motivation of people who decide
Protect Yourself ............................. 2
to consult with me as opposed to just hearing a lecture.
Vitamin E Attacked Again ............. 3
It is clear that many influences go into the development of habits
Ask Dr. J: Migraines/Insomnia ..... 3
and make them hard to break. Social pressures (“Oh, come on,
References ........................................ 3
one piece of cake won’t hurt you!”), advertising, and convenience,
In The Health News ....................... 4 and sometimes the perceived cost are among these influences. It
Diet and Disease ............................. 4 is an uphill educational battle to convince people that healthier
Pesto Bean Stew (or Soup) ............ 4 eating habits can be fun, convenient (although not as convenient
as “convenience” foods), inexpensive, and tasty. And it is impos-
sible to make exercise a routine without devoting some time to it, which is seen as an obstacle no
matter how much benefit this provides.
A recent article showed that you do not have to exercise an enormous amount to derive some benefits,
although how much a person needs may depend on their weight and how much they have to lose. For
many people, getting 30 minutes per day will help ward off chronic, degenerative diseases, but
heavier people might need to do more in order to lose weight and keep it off. Perhaps this seems like
a lot. However, the time spent pays not only health dividends, but also improved productivity, better
sleep, more energy, and a sense of well being, providing more effective use of time. The exercise can
also be beneficial even if broken up into shorter sessions during the day.
A common sarcastic criticism of exercise (“one has a finite number of heartbeats during life, and why
waste them on exercise”) misses an important point—regular exercise for a short time that elevates
the heart rate leads to a “training effect” that reduces the heart rate for the remainder of the day with
an overall “saving” of heartbeats. This is in addition to the many other benefits. Similarly, a healthy
diet may take more time at first (less so with some experience in healthier food preparation
techniques and the right equipment), but the resulting better health will contribute to an increase
in productivity and time savings. Inspiring people to do better for themselves is always competing
with other pressures on people to stay the way they are, but the successes make it worthwhile.
1
Organic FFoods
oods eating a wide variety of foods, each with suppos-
edly acceptable levels of these chemicals. This is
Organic foods were the only ones available a
especially an issue for children and pregnant
hundred years ago, and somehow millions of
women, who are more susceptible to such toxins.
people were fed. Today, in agricultural products,
we have to deal with pesticides, herbicides, fun- In addition to pesticide accumulation from pes-
gicides, growth stimulants, mold retardants, anti- ticide-laden feed, animal products present other
sprouting agents, and other chemicals in the problems. They are often treated with growth
food supply (and this is before all the artificial hormones, estrogens, and antibiotics, all in an
flavors, colors, preservatives, and sugars and effort to increase their rate of growth. Drug
artificial sweeteners are added during process- residues are found in the flesh and dairy prod-
ing.) Animal products are also a problem. ucts from non-organic animals. (I wish the gov-
ernment were as concerned with steroid use in
One organization, the Environmental Working
farm animals as they are in athletes, but instead
Group (www.ewg.org), recently revised its lists
they try to coerce other countries to accept the
of the most and least contaminated produce, so it
U.S. hormone-contaminated meats.) The antibi-
is important to know these to make informed
otics contribute to the development of antibiotic-
choices. Strawberries used to be the worst con-
resistant bacteria. Milk products from Califor-
taminated, but now peaches have moved up to
nia are also contaminated with rocket fuel (per-
first place. Others include apples, bell peppers,
chlorate), with 31 of 32 samples testing positive.
celery, cherries, imported grapes, nectarines,
pears, potatoes, red raspberries, and spinach. Protect Yourself
Their report notes that government testing found Choose organic foods as much as possible. They
that 91 percent of apples were contaminated are safer and more nutritious. The public de-
with pesticides, with 45 percent having 3 or more mand for better food is growing (but unfortu-
toxins, and some samples having seven or eight nately so are the sales of some fast foods). Al-
different residues, including carcinogens, ner- though I am no longer close to one of the larger
vous, immune, and hormonal system toxins, and health food supermarkets, I can still find organic
chemicals that cause birth defects. Of the 94 produce by choosing carefully from what is avail-
percent of peaches that were contaminated, 55 able at supermarkets (increasingly carrying or-
percent of them had three or more toxins. ganic produce) and local health food stores.
Vegetables (other than spinach, celery, peppers, It is also valuable to have an organic garden to
and potatoes) were generally less contaminated grow some of your own vegetables. This does not
than fruits. The least contaminated produce, have to take much space or work, and it can be
and the ones to choose when organic sources are fun. It is even easier to find organic grains,
not available, are asparagus, avocados, bananas, beans, nuts, and seeds, as these keep longer than
broccoli, cauliflower, corn, kiwi, mangos, onions, fresh produce and are therefore more widely
papaya, pineapples, and peas. available. You can get some of these online or by
These government tests are done on foods that mail order. I am able to consume nearly 95
are already prepared for eating by washing, percent of my food from organic sources. Increas-
coring, etc., so washing will not change which ing numbers of good restaurants are carrying
foods are highest in contamination. Washing organic foods, and a few are going totally or-
will affect the pesticide level in some foods, but ganic. Do not expect to be perfect in your choices,
some of them are not only on the surface, but also but the more you do, the lower your risks.
throughout the fruit or vegetable and can’t be Supplements can also help protect you. Vitamin
washed off. C helps to clear some toxins from your system.
It is not only that pesticides and other chemicals Silymarin, from milk thistle, calcium D-glucarate
are problems when they are present in large and antioxidants, such as vitamin E, alpha-
amounts, but also that they may be far more lipoic acid, proanthocyanidins, and those found
toxic when they are combined. Small amounts in in green tea (ECGC), can help to detoxify some
one food may not be as much of a problem as chemical exposures.
2
Vitamin E Attacked Again poor dietary habits), or some combination of
these. It is sometimes complex to find out just
A recent study published in the Journal of the what is causing the problem, but it is a good idea
American Medical Association suggested that to eliminate sugar and food additives from the
vitamin E supplementation might increase the diet, and eat small meals with snacks in between
risk of developing congestive heart failure. It in an effort to control blood sugar. Chemical and
seems that some medical researchers have an environmental exposures need investigation, and
inappropriate and relentless antagonism to di- may require that you get some testing from a
etary supplements. This study was flawed, and physician experienced in environmental medi-
was rejected a year ago by the Lancet, a presti- cine.
gious British medical publication.
Some supplements may also help. Magnesium,
The difference in heart failure rates was minor: chromium, and vitamins B2 and B3 (niacina-
12.1 percent (placebo) versus 13.5 percent (vita- mide or inositol hexaniacinate) can help with
min E). The data also showed a small decrease in both symptoms, depending on the cause, as can
the risk of cancer that did not reach statistical the 5-hydroxy-tryptophan (usually 50 mg), and
significance. These changes are too small to ginkgo biloba. These are all quite safe, but the
draw firm conclusions. Aside from other benefits doses need to be adjusted for children.
of vitamin E, the Nurses’ Health Study showed
a 41 percent reduction in heart disease in sub- It is also important to recognize that psychologi-
jects who took vitamin E supplements. cal components and emotional upsets may be
contributing to these symptoms, especially in
The subjects in this study were older, ill patients children, including problems with family, friends,
with cardiovascular disease and diabetes, and and school. Addressing these may be complex.
already on multiple drugs, including statins,
beta-blockers, calcium channel blockers, anti-
inflammatory drugs, and diuretics. Some of these References
overlap the effects of vitamin E (anti-inflamma- Changing Health Habits
Get Moving, United States Department of Agriculture Brochure
tory and anti-platelet) masking its benefits.
Organic Foods
The National Cancer Institute is conducting a Epstein SS, Corporate crime: why we cannot trust industry-derived
study of vitamin E and prostate cancer. They safety studies. Int J Health Serv. 1990;20(3):443-58.
Epstein SS, Ozonoff D, Leukemias and blood dyscrasias...chlordane
noted that the latest research gives them no and heptachlor. Teratog Carcinog Mutagen. 1987;7(6):527-40.
cause for concern about subject safety in their Colborn T, Neurodevelopment and endocrine disruption. Environ
Health Perspect. 2004 Jun;112(9):944-9.
study. Other studies suggest reduced prostate Landrigan P, et al., Assessing the effects of endocrine disruptors...
cancer with high intake of vitamin E. Environ Health Perspect. 2003 Oct;111(13):1678-82.
FAO (2000): Food Safety and Quality as Affected by Organic
Vitamin E inhibits blood clotting, platelet aggre- Farming: www.fao.org/docrep/meeting/X4983e.htm
gation, oxidation of LDL cholesterol, and inflam- Minakata K, et al., Increase in production of ascorbate radical in
tissues of rat treated with paraquat. Free Radic Res. 2000
mation, lowers CRP, a heart risk factor, helps Aug;33(2):179-85.
immunity, and brain function. No other study Koshiishi I, et al., Cyanate causes depletion of ascorbate in
organisms. Biochim Biophys Acta. 1997 Oct 20;1336(3):566-74.
has suggested an association of vitamin E with Vitamin E
heart failure, raising doubts about this conclu- Lonn E, et al., Effects of long-term vitamin E supplementation on
sion. You need supplements of vitamin E to get cardiovascular events and cancer: a randomized controlled trial.
JAMA. 2005 Mar 16;293(11):1338-47.
all of its benefits (preferably mixed tocopherols Heinonen OP, et al., Prostate cancer and supplementation with
high in gamma tocopherol). alpha-tocopherol and beta-carotene: incidence and mortality in a
controlled trial. J Natl Cancer Inst. 1998 Mar 18;90(6):440-6.
Ask Dr
Dr.. J National Cancer Institute: www.cancer.gov/newscenter/
pressreleases/Hope-Too
Q. I have a 10-year old with insomnia and mi- Stampfer MJ, et al., Vitamin E consumption and the risk of coronary
disease in women. N Engl J Med. 1993 May 20;328(20):1444-9.
graines, what can I do? Weinstein SJ, et al., Serum alpha-tocopherol and gamma-tocopherol
SW, via Email ...prostate cancer... J Natl Cancer Inst. 2005 Mar 2;97(5):396-9.
Murphy RT, et al., Vitamin E modulation of C-reactive protein... Free
A. These symptoms in children are often related Radic Biol Med. 2004 Apr 15;36(8):959-65.
Alan Gaby, MD, Personal communication
to food or environmental allergies, chemical sen- Jack Challem, The Nutrition Reporter, Personal communication
sitivity, or poor regulation of blood sugar (from
3
In the Health News
•A study of zinc in tissues shows that a low level is associated with an increased risk of cancer
of the esophagus. In a study of 132 subjects, those with the highest level of zinc in esophageal
tissue had an 80 percent reduction in esophageal cancer compared to those with the lowest
levels. (Abnet CC, et al., Zinc concentration in esophageal biopsy specimens measured by x-ray fluorescence and esophageal cancer risk.
J Natl Cancer Inst. 2005 Feb 16;97(4):301-6.) Zinc deficiency increases the effects of some carcinogenic
compounds. Zinc is available as a dietary supplement and is in many multiple vitamin-mineral
formulas. Some healthy food sources include beans, grains, and tofu.
•The herb feverfew contains an active component called parthenolide. Dr. Janson's Healthy Living™
New laboratory studies of parthenolide reveal that it can inhibit the
Published by
growth of certain leukemia cells without harming normal cells. In
Vitality Now!®
addition, it gets at the root of the problem by attacking the leukemia PO Box 384
stem cells. (Guzman ML, et al., The sesquiterpene lactone parthenolide induces apoptosis of Greenville, NH 03048
human acute myelogenous leukemia stem and progenitor cells. Blood. 2005 Feb 1; [Epub ahead of Subscriptions: Free online
print]. Parthenolide is apparently much more specific than the chemo- or call 888-922-4848
therapeutic drug used in this kind of leukemia. Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Green tea has anti-cancer activity. One component, EGCG vided for information only. Its
(epigallocatechin gallate), is similar to some cancer drugs, but contents should not be used to
provide medical advice on indi-
without the same side effects. It inhibits a folic acid-related enzyme, vidual problems. Consult a
reducing growth, and promoting cancer cell death, but does not bind health care professional for
as strongly as the drug, making it safer. (Navarro-Peran E, et al., The antifolate medical or health advice.
Email: drjanson@drjanson.com
activity of tea catechins. Cancer Res. 2005 Mar 15;65(6):2059-64.) The effective concen-
Copyright, 2005:
trations are similar to levels found in the serum of green tea drinkers. Michael Janson, M.D.
The EGCG level in black tea is much lower.

Pesto Bean Stew (or Soup)


After soaking for 4-8 hours and discarding the soaking water, pressure cook some navy beans.
Sauté chopped onions and diced celery in olive oil and white wine, with freshly ground black pepper
and a pinch of cayenne (or to taste). Put this in a stock pot with organic vegetable broth (available
from health food stores), the amount depending on whether you want soup or stew. Add the beans,
diced potatoes and butternut squash (cut small to speed cooking), any chopped vegetables, such
as zucchini and yellow squash, and fresh diced tomatoes or a can of fire-roasted organic tomatoes
from Muir Glen. Simmer until the potatoes are soft. Combine fresh basil, garlic (to taste), walnuts,
and olive oil in a food processor and puree until smooth. Add this to the other dish just before
serving as a soup with whole wheat bread, or as a stew over whole wheat or buckwheat noodles.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 5
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com May

May,, 2005

Dear Friends,
For my recent lecture trip to Japan, I prepared material on the
negative health effects of processed food diets. My Japanese
nutritionist colleagues pointed out that the dietary habits of the
Japanese were also changing toward this “industrialized” diet.
They noted the high salt intake in Japan (12 grams per day),
which is not really new. However they also informed me of the
Michael Janson, M.D.
increase of white flour products, the decrease in vegetable con-
Editor, Healthy Living sumption (particularly green vegetables), and the increase in
fast foods, such as burgers, fries, sweets, ice cream, buns, (white)
In This Issue noodles, and beef on white rice (at fast food outlets not seen in the
International Foods and Farms .... 1 U.S.) I can see the results in the skin of many Japanese youths.
Arthritis and Heart Disease .......... 2 All of this is very disappointing to me, especially as I go to Japan
Arthritis and Heart Protection ...... 2 partly to teach healthier eating habits. However, I am pleased to
Calcium Vitamin D, and Bones .... 3 report that the news is not all bad. I was amazed at the number
Ask Dr. J: Cholesterol Treatment . 3 of restaurants in both Tokyo and Kyoto that serve organic foods,
References ........................................ 3
and the variety of restaurants that serve brown rice and vegetar-
ian fare (and, of course, tofu and other soy products are widely
In The Health News ....................... 4
available, including “yuba” – a tasty, ribbon-like soy curd).
Diet and Disease ............................. 4
Eggplant Zucchini Casserole ........ 4
I was able to eat at different restaurants almost every day
without compromising my dietary habits. (My colleagues who
found all these restaurants did a great job in helping me to stay
healthy on the trip.) At the end, I realized that I had not even visited two of the restaurants where
I dined two years earlier. At all of these restaurants, the food was not only tasty and healthy, but also
elegantly prepared and artfully presented. I also found a number of healthy, small, “fast food” shops
for a quick organic, vegetarian lunch to go (and in my case to carry out for my long plane journey).
The interest in healthy and organic foods is growing rapidly in Japan (and organic foods are the
fastest growing segment of the grocery industry in the U.S.). A major Japanese food import-export
company is increasingly committed to providing organic foods, and they import large amounts of
organic bananas and whole-grain, organic cereals among other products. In speaking with the head
of this company, I was pleased to learn of his goal to expand the organic food segment of his business
to meet the growing consumer demand and because of his concern for health.
Another positive note is the rise in organic cotton growing, particularly in India, where cotton makes
up only five percent of India’s crops but uses 50 percent of the pesticides, harming the soil and the
farmers, and not controlling the pests! Pesticide-laden cottonseed oil is used in many processed foods.
Now organic farming is becoming more popular, not only to reduce costs, but also to make the fields
safer for the farmers and foods safer for them and their children. The organic farmers also have no
need for genetically modified seeds. Internationally, in many ways, I see encouraging changes.
1
Arthritis and Heart Disease local inflammation and result in initiation and
faster progression of coronary disease, inflam-
Rheumatoid arthritis and cardiovascular dis-
mation at other sites is an additional concern.
ease are both common conditions, but cardiovas-
The very process of inflammation seems to trig-
cular disease differs from arthritis in that it is
ger the cellular changes that lead to plaque
the number one cause of death, while rheuma-
formation and infiltration of fat, oxidized choles-
toid arthritis is not lethal. However, it appears
terol, and eventually calcium into the arterial
that arthritis and other inflammatory condi-
wall, all characteristics of atherosclerosis.
tions contribute to an increased risk of dying
from heart disease. Inflammation is indicated by Arthritis and Heart Protection
an increase in the serum level of C-reactive Therapies that treat RA or with proven vascular
protein (CRP), an inflammatory marker. anti-inflammatory effects are likely to help with
In a population study, patients with rheumatoid prevention of cardiac mortality. These include a
arthritis (RA) were evaluated for the likelihood diet low in animal fat and trans fats, junk, and
of their dying of heart disease. Researchers looked sugar, as well as exercise and smoking cessation.
at 603 patients over 18 years old at the start of Conventional drug therapies with aspirin and
the study and followed them for 15 years. After statins also have anti-inflammatory effects, but
controlling for other risk factors, they found that healthier options make them unnecessary.
the risk of death from heart disease was more Diet plays a large role in reduction of symptoms
than doubled for those with greater evidence of and objective measures of rheumatoid arthritis.
chronic rheumatoid inflammation. A short fast followed by a vegan or vegetarian
The same researchers did an earlier study com- diet leads to improvement in many measures of
paring the rates of heart failure in 1158 subjects RA as well as inflammatory indicators. A vegan
with and without RA. They found that the pa- diet is high in both antioxidants and anti-inflam-
tients with RA were 70 percent more likely to matory substances. Arachidonic acid, found in
develop congestive heart failure than the sub- land animal fats, is a non-essential fatty acid
jects without arthritis. Over 30 years, they found that increases inflammation.
that the risk of heart failure was double in RA Fish oil, on the other hand, is high in omega-3
patients compared to non-arthritis subjects. The fatty acids that reduce inflammation. In one
same relationship does not appear to be true for study, a diet low in animal fat enhanced the
patients with osteoarthritis. benefits of fish oil. Patients on a western diet
These studies add to the growing body of evi- (WD) and those on an anti-inflammatory diet
dence that inflammatory conditions such as ar- (AID) were given either fish oil or placebo. Even
thritis contribute to damage to the arteries re- the placebo group on the AID had fewer tender
sulting in cardiac disease and mortality. Arte- joints, and with fish oil the AID group had less
rial damage in diabetic women is related to than half as many tender joints as the WD group.
higher levels of inflammatory markers, includ- They also had a reduction of one inflammatory
ing CRP and interleukin-6. Stiffness of the arter- marker (LTB4) from 34 percent to 8 percent.
ies, an early sign of atherosclerosis, appears to Some studies show that high doses of vitamin E
result from asymptomatic inflammation in these can reduce RA symptoms and inflammation.
diabetic patients. Zinc, selenium, and copper may also help. Bro-
It is not clear why inflammation causes an in- melain, a pineapple enzyme, has anti-inflamma-
crease in heart disease mortality, but among tory effects and helps reduce symptoms of RA.
other effects it appears to increase the fragility of High doses of gamma-linolenic acid (GLA, 1000
arterial plaque, which contains high amounts of mg), fish oil (EPA/DHA, 1200-2400 mg), and
inflammatory cells and molecules. This leads to curcumin (1200 mg) can reduce arthritic inflam-
increased vulnerability of the plaque to rupture, mation. The herbs boswellia, nettle, and fever-
precipitating heart attacks. few also have anti-inflammatory effects. Com-
Although infection within the arterial wall (vi- bine supplements, diet changes, and regular
ruses, bacteria, chlamydia) may contribute to exercise to achieve the most benefits.
2
Vitamin D
D,, Calcium, and Bones any of the cholesterol drugs, including the statins.
Policosanol may have some similar actions to the
Two recent studies reportedly suggested that statins, but no side effects have been reported,
vitamin D and calcium supplements were not and it has been shown to be almost as effective as
helpful in treating osteoporosis. One study in the the best statin drug, in addition to providing
Lancet evaluated supplements of calcium car- similar vascular protection. If you do decide to
bonate (1000 mg) and vitamin D (800 IU) in 5292 take both, you should be sure to inform your
patients over 70 years old who had already had doctor. Most of the time I have found it unneces-
one fracture. They found no difference between sary to use the prescriptions when patients take
those on active treatment compared to placebo. the natural substances.
The problems are that these results cannot be Other natural treatments that control choles-
extrapolated to younger age groups, higher doses terol include red yeast rice (2000 mg daily),
of vitamin D are needed to see results, and garlic (1000-2000 mg), chromium (200-600 mcg),
calcium carbonate is not the best absorbed form vitamin E (400-800 IU of mixed tocopherols),
of calcium. Increasing bone density is a very slow niacin (vitamin B3, 2000-3000 mg), vitamin C
process, and may take longer for improvement to (2000-4000 mg), and fish oils (600-1200 mg of
result in reduced fractures (for patients, fracture EPA/DHA).
rates are more important than bone density).
Another problem was that fewer than half of the A diet rich in soy foods, almonds, oats, barley,
participants in the study took their supplements. psyllium, and specific vegetables that are high in
viscous fibers (eggplant and okra) can effectively
The second study in the British Medical Journal lower cholesterol. Combining some supplements
evaluated 3314 post-menopausal women who with this diet may eliminate your need for drugs.
had already had a fracture. They used the same
doses of calcium and vitamin D, and followed the
References
participants for an average of two years. The
problems with drawing conclusions from this International Foods and Farms
Stepping off the pesticides treadmill. www.nri.org/InTheField/
study are basically the same as the first, but india_pests.htm
these research problems do not mean that cal- Arthritis and Heart Disease
cium and vitamin D are cures for osteoporosis. Maradit-Kremers H, et al., Cardiovascular death in rheumatoid
arthritis:... Arthritis Rheum. 2005 Mar;52(3):722-32.
In addition to these supplements at the right Nicola PJ, et al., The risk of congestive heart failure in rheumatoid
doses, fracture prevention requires regular arthritis:.... Arthritis Rheum. 2005 Feb;52(2):412-20.
del Rincon ID, et al., High incidence of cardiovascular events in a
weight-bearing exercise, a healthy diet, and other rheumatoid arthritis cohort not explained by traditional cardiac risk
supplements such as ipriflavone and boron, as factors. Arthritis Rheum. 2001 Dec;44(12):2737-45.
Dessein PH, et al., Cardiovascular risk in rheumatoid arthritis versus
well as proper hormone balance, with bio-identi- osteoarthritis... Arthritis Res. 2002;4(5):R5.
cal hormone treatment if needed. Heitritter SM, et al., Subclinical Inflammation and Vascular
dysfunction... J Clin Endocrinol Metab. 2005 Apr 19;[Epub...]
Ask Dr
Dr.. J Willerson JT, Systemic and local inflammation in patients with
unstable atherosclerotic plaques. Prog Cardiovasc Dis. 2002 May-
Q. Can I take my prescription cholesterol medi- Jun;44(6):469-78.
Shishehbor MH, Bhatt DL, Inflammation and atherosclerosis. Curr
cation (cholestyramine) along with natural treat- Atheroscler Rep. 2004 Mar;6(2):131-9.
ments like policosanol and garlic? Adam O, et al., Anti-inflammatory effects of a low arachidonic acid
diet and fish oil in patients with rheumatoid arthritis. Rheumatol
RM, New Hampshire Int. 2003 Jan;23(1):27-36.
Hanninen, et al., Antioxidants in vegan diet and rheumatic disorders.
A. This medication binds with bile acids in the Toxicology. 2000 Nov 30;155(1-3):45-53.
intestinal tract and diverts cholesterol to pro- Wittenborg A, et al., Effectiveness of vitamin E in...chronic
polyarthritis. Z Rheumatol. 1998 Aug;57(4):215-21.
duction of more bile acids, lowering the level in Belch JJ, Hill A, Evening primrose oil and borage oil in rheumatologic
the blood. It may have some side effects, such as conditions. Am J Clin Nutr. 2000 Jan;71(1 Suppl):352S-6S.
constipation, gas, bloating, and heartburn. It is Calcium, Vitamin D and Fractures
recommended less frequently than statin drugs. Grant AM, et al., Oral vitamin D3 and calcium for secondary
prevention of low-trauma fractures in elderly people...Lancet 2005
Natural cholesterol-lowering supplements are Apr 28, Lancet Early Online Publication
Porthouse J, et al., Randomised controlled trial of calcium and
unlikely to have any negative interaction with ...(vitamin D3)...BMJ;330:1003, doi:10.1136/bmj.330.7498.1003
cholestyramine (brand name Questran) or with
3
In the Health News
•Resveratrol, a substance found in red wine, grape skins, and peanuts, has antioxidant, anti-
inflammatory, and anti-cancer effects. A recent cellular study showed that resveratrol can
induce cancer cell death in human brain tumors (glioma), and found that it works by multiple
mechanisms (Jiang H, et al., Resveratrol-induced apoptotic death in...glioma cells. Mol Cancer Ther 2005 Apr;4(4):554-61). Other
reports indicate that resveratrol inhibits the initiation, promotion, and progression of tumors
(Alarcon de la Lastra C, Villegas I, Resveratrol as an anti-inflammatory and anti-aging agent...Mol Nutr Food Res. 2005 Apr 14; [Epub
ahead of print]) and increases the lifespan of yeasts and fruit flies.
Diet and Disease Dr. Janson's Healthy Living™
•In a study of 7504 men from 45 to 68 years old followed for 30 years,
those with the highest milk consumption had more than double the Published by
Vitality Now!®
risk of developing Parkinson’s disease, compared to those who drank PO Box 384
no milk. This was apparently not related to the total intake of Greenville, NH 03048
calcium in either group. (Park M, et al., Consumption of milk and calcium in midlife and Subscriptions: Free online
the future risk of Parkinson disease. Neurology. 2005 Mar 22;64(6):1047-51.) It is not clear or call 888-922-4848
whether this is due to a neurotoxic substance in milk or other causes. Information herein is not
medical advice or direction. All
•Pancreatic cancer is aggressive and difficult to treat, making preven- material in this newsletter is pro-
tion especially important. A new case-control study of 585 pancreatic vided for information only. Its
cancer patients compared their diets with 4779 adults without the contents should not be used to
provide medical advice on indi-
disease. The researchers found that a diet high in fresh fruits and vidual problems. Consult a
vegetables (particularly cruciferous vegetables such as broccoli and health care professional for
cabbage) was associated with a 49 percent reduction in the risk of medical or health advice.

developing pancreatic cancer. (Nkondjock A, et al., Dietary patterns and risk of Email: drjanson@drjanson.com
Copyright, 2005:
pancreatic cancer. Int J Cancer 2005 May 1;114(5):817-23.) A separate report from the
Michael Janson, M.D.
same group shows that lycopene also cuts pancreatic cancer risk.

Eggplant Zucchini Casserole


Put a layer of tomato sauce or diced tomatoes on the bottom of a casserole dish (I use fire-roasted
tomatoes from Muir Glen). Thinly slice eggplant and zucchini (about 1/4 to 1/2 inch thick), and
lightly sauté them in olive oil on a griddle with chopped onion and crushed garlic (you can skip this
step if you cook it longer in the oven). Next, cover the tomato sauce with a layer of the vegetables,
a thick layer of cooked brown rice, and a sprinkle of oregano, thyme, and freshly ground black
pepper or a pinch of cayenne (depending on how hot you like it). Crumble some tofu (either soft or
firm) in the next layer, and cover that with some more of the tomato sauce. Add another layer of
the vegetables and onion, and top the entire dish with more tomato sauce. Bake this in the oven
at 375° for about forty minutes (depending on how much you cooked the vegetables earlier).

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
Gardening for Food and Health
Dear Friends,
Dear Friends,
This year is the first time that I have been able to grow a vegetable garden in Florida, and it seems
miraculous to me that I can harvest tomatoes, basil, broccoli rabe, lettuces, and summer squashes as
early as April! I look forward to watermelons when I return in the summer for visits.
As I start my garden in New Hampshire, I realize that growing food always seems somewhat of a
miracle, and it keeps me in touch with the earth (literally) and with the natural environment. It also
enhances my understanding of the food that I eat, and I can feel sure that there are no unwanted
chemicals in the produce from my own garden.
Increasingly, people are demanding higher quality, better flavor, and fresher, locally grown food;
vegetable and fruit gardening satisfies all of these desires. Also, when you grow your own food, you
will not be eating genetically engineered foods (sometimes called “frankenfoods”), which have not
been shown to be safe for consumers or the environment. Farms and markets that grow and distribute
fresh, local produce are developing rapidly around the world, and you can be part of this growing trend
(pun intended) with your own garden (and if you have too much for your own needs, you can share or
sell the extra!).
To some extent, anyone can participate in growing their own food. I have a large garden, but even a
small yard is enough to grow quite a bit of food. I saw one small plot in front of a house in Cambridge
filled with tomatoes, basil, scallions, zucchini, carrots, and trellised snap peas and cucumbers. It was all
of eight by ten feet. Even if you do not have this amount of space, you can cut a one foot row of any
length and put in a few plants, and use a trellis to take advantage of vertical space (which also captures
more sunlight if you are not in a full sun area).
If you have no outside land of any size, such as apartment dwellers, you can have window boxes with
lettuces and herbs always ready to pick and eat, and you can grow tomatoes and strawberries in
containers on a balcony. Another option is to participate in the urban community gardens that are
popping up in many cities. These are plots in unused areas that are developed into thriving organic
gardens. You might find that there is a waiting list to get space, but put yourself on the list. Many
immigrants find that the spices and vegetables that they are used to in their home countries are not
available in supermarkets, but they are growing them in their own or in community gardens.
You can also grow heirloom varieties that are not available in markets. You do not have to be totally
dependent on large, industrial farms for all of your food, and you can find relaxation, exercise, and
personal and aesthetic development by getting in touch with the earth and your food.
Resveratrol Health Benefits
Last month I mentioned some benefits of resveratrol in blocking growth in cell cultures of brain tumor
cells, but it has many other properties that support health. It is a polyphenol found in red wine and other
food sources, similar in structure to flavonoids and proanthocyanidins. Although wine is perhaps the
best known source of resveratrol, it is also found in peanuts, grapes, berries, and in Polygonium
cuspidatum, a component of traditional Asian herbal remedies.
Some research suggests that the resveratrol in red wine is the reason for the so-called “French
paradox.” While dietary fat is high in France, heart disease rates are lower than in the US. (but heart
disease is still the number one cause of death in France). Although many other health habits might
explain the difference (more vegetables, more exercise, higher vitamin E intake), or even other
components of red wine (such as antioxidant catechins), resveratrol consumption from wine might be
part of it.
In any case, resveratrol has a number of health benefits that make it valuable as part of the diet and as a
supplement. It is a potent antioxidant, helping to prevent the oxidation of LDL cholesterol (the bad
form of cholesterol), while increasing the level of the good HDL-cholesterol. It protects the arterial
lining (endothelium), enhancing the production of nitric oxide, which in turn relaxes the arteries to
improve blood flow. Resveratrol also reduces the proliferation of arterial cells involved with
progression of atherosclerosis, and it inhibits excessive blood clot formation that can block arteries.
A review of the properties of resveratrol in relation to colon cancer suggests a number of ways that the
compound could inhibit the activity of certain enzymes and the expression of certain tumor-related
genes (oncogenes). One of the enzymes that resveratrol inhibits is ornithine decarboxylase, which has
been linked with increased cell growth and carcinogenesis.
Resveratrol also appears to inhibit the development of breast cancer. In a case-control epidemiologic
study from 1993 to 2003 in Switzerland, researchers evaluated the relationship of resveratrol intake to
the rate of breast cancer in 971 women, 369 of whom had breast cancer and the rest serving as controls.
The third of women with the lowest intake had double the risk of those in the middle level of intake.
Those women with the highest resveratrol intake had a 61 percent reduction in breast cancer risk.
Interestingly, in this study the favorable association was only noted with resveratrol from grapes, but
not from wine. It appears that this benefit was not just associated with higher fruit intake in general, nor
with alcohol intake.
Resveratrol and Aging
Resveratrol appears to have a number of other anti-aging properties. It influences the signal
transmission between cells and regulates inflammatory pathways through its effects on cytokines,
which are cell messengers that control a number of different cell functions. It can block a number of
steps in the development of cancer, including the initiation, promotion, and progression phases, and it
can help regulate overactive immune cells.
Aging studies are virtually impossible to do in humans, but evidence from other organisms suggests
that resveratrol can favorably influence lifespan. While it might seem that information drawn from
studies of yeasts and fruit flies would not relate to humans, their aging characteristics, in spite of
shorter lifespans, have much in common with us. For example, their susceptibility to toxic aging
factors, such as pesticides and oxidants is similar, as these substances reduce the ability of the cells to
replicate.
A study in fruit flies, using a biomarker for aging, showed that resveratrol (as well as alpha-lipoic acid)
could extend lifespan. Somewhat surprisingly, fruit flies and humans have many genetic similarities. A
study in yeasts (Saccharomyces cerevisiae, the same organism used to make bread and beer) shows that
resveratrol has effects that mimic those of caloric restriction, which has been shown to extend lifespan
in many animals and other organisms.
Levels vary widely, but red wine typically contains 160 mcg of resveratrol per ounce (about 1 mg per 6
ounces). Peanuts contain about 73 mcg per ounce. Alcohol also has its drawbacks, so supplements of 2
to 4 mg or more of resveratrol may be beneficial to slow aging without the risks associated with
frequent alcohol consumption.
Menopause and Black Cohosh
Menopausal symptoms include hot flashes, depression, nervousness, and other mood disorders, as well
as night sweats and sleep disturbances. Black cohosh is an herb that reduces the symptoms of
menopause without the side effects of conventional hormone therapy. A new study shows that a
standardized extract of black cohosh is as effective as the hormones in relieving all of the above
menopausal symptoms, especially hot flashes.
In this multi-center, randomized, controlled trial, 304 patients were given 40 mg of black cohosh
extract or a placebo. The herb relieved symptoms as effectively as hormone treatment with no side
effects, and the results were both statistically significant and clinically relevant.
Typical treatments have been with hormone replacement therapy, but the horse-derived estrogens
(Premarin) and synthetic progestin (Provera) have been shown to create significant health risks. In
addition, for older women on long-term treatment they do not provide much protection against
osteoporosis.
The medical profession long presumed that such hormone replacement would reduce both heart disease
and cognitive decline, but scientific data showed this not to be true—women on long term Premarin or
Premarin and Provera had a greater decline in mental function than those who never took them and no
reduction in heart disease. They also had a higher incidence of strokes. None of these risks have been
demonstrated for women on bio-identical hormone replacement.
Ask Dr. J: Calcium D-Glucarate or Citrate
Q. What is the difference between calcium citrate and calcium D-glucarate? Is one better absorbed than
the other?
—VR, via email
I often have to clarify the difference between calcium citrate (or other sources of calcium) and calcium
D-glucarate, as the latter is quite different from all the others. Calcium citrate is one of the best
absorbed supplemental forms of calcium, and it is also somewhat more concentrated than some other
supplements, such as calcium lactate and calcium gluconate, so you can get more into each pill.
Calcium D-glucarate does not contain significant amounts of calcium, and it is not recommended as a
supplement for this purpose. It is an aid in detoxifying the body because of a special metabolic effect
that it has in the digestive tract. When the liver detoxifies a number of chemicals, it attaches them to a
substance called glucuronic acid so they can be excreted. A bacterial enzyme in the intestinal tract,
called beta-glucuronidase, breaks this attachment, allowing the toxin to be reabsorbed into the blood
stream, placing a greater burden on the liver.
Calcium D-glucarate inhibits beta-glucuronidase allowing the toxin to stay attached to the carrier and
reducing the detoxification load on the liver. As a result, the liver functions better and the healing
process is improved. More specifically, calcium D-glucarate helps block several stages of
carcinogenesis, including initiation, promotion, and progression, partly by reducing sensitivity to
chemical carcinogens. Typical doses of calcium D-glucarate range from 1000 to 5000 mg daily for
prevention or treatment.
References
Gardening for Food and Health:
Stepping off the pesticides treadmill. www.nri.org/InTheField/india_pests.htm
Brian Halweil, Eating at home, Ode Magazine, May 2005.
H.R.H. Prince Charles, Feeding our sanity, Ode Magazine, May 2005.
Resveratrol:
Delmas D, et al., Resveratrol: Preventing properties against vascular alterations and ageing. Mol Nutr
Food Res. 2005 May;49(5):377-95.
Wolter F, et al., Molecular mechanisms of the chemopreventive effects of resveratrol and its analogs in
colorectal cancer: key role of polyamines? J Nutr. 2004 Dec;134(12):3219-22.
Levi F, et al., Resveratrol and breast cancer risk. Eur J Cancer Prev. 2005 Apr;14(2):139-142.
Alarcon de la Lastra C, Villegas I, Resveratrol as an anti-inflammatory and anti-aging agent:
Mechanisms and clinical implications. Mol Nutr Food Res. 2005 Apr 14; [Epub ahead of print]
Wood JG, et al., Sirtuin activators mimic caloric restriction and delay ageing in metazoans. Nature.
2004 Aug 5;430(7000):686-9.
Bauer JH, et al., An accelerated assay for the identification of lifespan-extending interventions in
Drosophila melanogaster. Proc Natl Acad Sci U S A. 2004 Aug 31;101(35):12980-5.
Ulrich S, et al., Molecular mechanisms of the chemopreventive effects of resveratrol... Mol Nutr Food
Res. 2005 May;49(5):452-61.
Black Cohosh and Menopause:
Kang JH, et al., Postmenopausal hormone therapy and risk of cognitive decline in community-dwelling
aging women. Neurology. 2004 Jul 13;63(1):101-7.
Anderson GL, et al., Effects of conjugated equine estrogen in postmenopausal women ... JAMA. 2004
Apr 14;291(14):1701-12.
Bibbins-Domingo K, Effect of hormone therapy on mortality rates among women with heart failure
and coronary artery disease. Am J Cardiol. 2005 Jan 15;95(2):289-91.
Osmers R, et al., Efficacy and safety of isopropanolic black cohosh extract for climacteric symptoms.
Obstet Gynecol. 2005 May;105(5):1074-83.
In The Health News
The combination of too much iron in the diet and high levels of iron in the blood, as measured by
transferrin saturation, increases the risk of death from cancer. Transferrin is an iron transport protein,
and the percent saturation reflects the amount of iron stored in the body. (Mainous AG, et al.,
Transferrin saturation, dietary iron intake, and risk of cancer. Ann Fam Med. 2005 Mar-Apr;3(2):131-
7.) The researchers noted that it is the combination of high iron storage with high dietary iron that
makes the difference. Dietary iron comes from red meat, liver, and fortified foods.
Exercise improves survival in breast cancer patients. In a study of 2987 nurses diagnosed with breast
cancer from 1984-1998, those who walked at least 3 to 5 hours per week cut their risk of dying of the
disease in half (Holmes MD, et al., Physical activity and survival after breast cancer diagnosis. JAMA
2005 May 25;293(20):2479-86). Even one hour of exercise per week was helpful, but less than the
higher level of activity. Unfortunately, for many reasons, women often reduce or abandon exercise
after a diagnosis of breast cancer, especially if they are overweight.
Diet and Disease
A large European study confirms that a diet high in fruits, vegetables, beans, grains, fish, and olive oil
not only prevents heart disease and cancer, but also prolongs life. The study of almost 75,000 people
over 60 years old showed that this Mediterranean diet, low in meat, dairy, and saturated fat and rich in
antioxidants, can add at least one year to the life of these individuals. (Trichopoulou A, et al., Modified
Mediterranean diet and survival: EPIC-elderly prospective cohort study. BMJ. 2005 Apr
30;330(7498):991.) The extra lifespan could be much greater by starting the diet earlier in life.
Recipe of the Month: Quick Oat Cake Snacks
We are all sometimes in too much of a hurry to prepare a full meal, and healthy snacks are essential. I
love Scottish oat cakes, and have found an organic variety from Nairn’s, one of the oldest oat cake
purveyors. They are available from The Scottish Grocer (www.thescottishgrocer.com), and they are
tasty, totally organic, with no hydrogenated oils or sugar (which is unusual in crackers). I top them with
a slice of Tofu Lin (SoyBoy) and mustard, nut butter with banana or a fresh Medjool date (organic,
available by mail from Ehrlich’s Date Garden in Arizona at 928-783-4778), hummus, or guacamole, or
I just eat them plain. They are high in fiber to help lower cholesterol. You can also try Real Foods Corn
Thins, a rice-cake-like puffed corn snack from Australia (only the sesame is organic; ask your health
food store to order them if not in stock).
drjanson@drjanson.com
November through May: 386-409-7747
June through October: 603-878-2256
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 7
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com July

July,, 2005

Dear Friends,
I was recently listening to some business analysis regarding the
state of the economy in the United States and predictions for its
future. Prominent in the report were the comments that one of
the “stellar performers” in the economy was the business of
health care, with the implication that this was a positive con-
tributor to national economic growth, and therefore good.

Michael Janson, M.D.


My mind immediately jumped to the economist Henry Hazlitt
Editor, Healthy Living who noted that it is a common belief that destruction, such as a
vandal throwing a brick through a shop window, is a good
In This Issue business stimulant. After all, he points out, the shopkeeper then
Health Care Business ..................... 1 has to spend money to clean up the mess, buy plywood to cover the
Folic Acid Update ........................... 2 opening until he can hire the glazier to replace the glass, the
Macular Degeneration Update ..... 2
plasterer to repair the wall, and the painter to finish the job. This
flurry of business puts money into the hands of each contractor
Pesticides and Parkinson’s ............ 3
that they then spend on other things and the economy grows.
Ask Dr. J: Sulfa and Sulfates ......... 3
The fallacy is in ignoring that the shopkeeper would have spent
References ........................................ 3
that money on other things–a new suit, a home improvement, a
In The Health News ....................... 4
bicycle for his child–which would have been just as good for the
Diet and Disease ............................. 4
economy, without the destruction of resources (and the associ-
Yams and Black Bean Salsa ........... 4 ated headaches and lost time). I am all for innovation, research,
the development of new devices, procedures, and safe, effective
medications. However, in the overall picture, expansion of health care as a business is an indication
that the health of the population is worsening, which can’t be desirable. In addition to the strain on
resources, from hospital beds, nursing care, physician time, and medical supplies, as well as the side
effects of expensive and often unnecessary drugs, this economic and resource loss in no way reflects
the human tragedy of illness.
The medical-pharmaceutical complex in the United States is already a more than 1.5 trillion dollar
industry, making up a far greater percentage of overall business activity (GDP) than in any other
country, but neither health nor health care is better here than in many other developed nations that
spend less. High health care costs result in part from the high cost of drugs, doctors practicing
defensive medicine (ordering extra tests, visits, and expert consultations to protect themselves from
lawsuits), and the high expense of end-of-life care. However, for the most part, the expansion of health
as a business reflects the unhealthy lifestyles that people follow, resulting in obesity, diabetes, heart
disease, cancer, and other chronic, degenerative diseases, as well as accelerated aging.
Controlling health care costs through health education and lifestyle change would not be harmful
to the economy, even though the medical industry would contract. On the contrary, we would see a
more productive work force and a redirection of resources toward life-enhancing activities.

1
Folic Acid Update normal brain function, aged 50 to 75 years old,
and gave them either a placebo or 800 mcg of
Folic acid (or folate) at doses that are above what
folate for three years. Those on the supplements,
is found in the typical diet (from greens, beans
(well above the usual recommended amount)
and citrus fruits) has many health benefits,
had better memory scores, comparable to people
reducing birth defects, cancer, heart disease,
5.5 years younger. (To prevent memory decline,
and other atherosclerotic circulatory disorders,
it also helps to keep the brain active, do regular
such as strokes. New research shows that folate
physical exercise, and maintain social interac-
is also valuable for preserving brain function in
tions.) Some high-potency multivitamin formu-
elderly people, and at a dose that is most likely
las contain 800 mcg of folate. Doses of 5 to 20 mg
to come from supplements rather than food alone.
of folate may have additional benefits.
Folic acid supplements lower serum homocys-
teine levels. Homocysteine has been associated Macular Degeneration Update
with an increased risk of atherosclerosis, strokes, Macular degeneration, an age-related deteriora-
and congestive heart failure. In addition, in tion of the retina with declining visual function,
patients who have had balloon angioplasty, the can be reduced with better nutrition and dietary
likelihood of those vessels closing up again supplements, such as the carotenoid lutein, trace
(restenosis) is much greater if homocysteine lev- minerals, and vitamins C and E and beta-caro-
els are high, and this risk is reduced by folate tene. It may also be beneficial to take supple-
supplements (along with B6 and B12, which also ments that help small vessel circulation, such as
help to lower serum homocysteine levels). Other ginkgo biloba.
research shows that low folate is associated with
arterial damage independent of homocysteine. New research shows that in combination even
small doses of coenzyme Q10, acetyl L-carnitine,
Earlier studies have shown an association of low and omega-3 oils can reverse some early signs of
levels of folate with an increased incidence of macular degeneration and prevent progression.
Alzheimer’s disease (AD). These patients have a These nutrients all influence mitochondrial func-
higher level of homocysteine (a neurotoxin), in- tion and enhance cellular energy production.
dicating that this is a risk factor for AD as well Also, macular degeneration might result from
as heart disease. One study showed that patients compromised circulation to the retina, and these
with the lowest folate levels had triple the risk of supplements may help circulation.
AD compared to those with the highest levels,
and low levels were associated with faster pro- In this double-blind study of 106 patients, half
gression of the disease. The researchers sug- were given the supplement combination and half
gested that people take 500 to 5000 mcg (5 mg) a placebo and they were followed for one year.
of folate supplementation. (Vitamin B12, which The subjects given the supplement improved in
also lowers homocysteine levels, showed a simi- every parameter that was evaluated, including
lar association with AD.) changes in visual field defects, visual acuity,
sensitivity of the retina in the most sensitive
Research also suggests that folate can prevent area, and the anatomical appearance of the retina.
and treat depression. People with low folate
levels are more likely to have clinical depression. In the supplement group, only one patient had
Depressed patients treated with Prozac respond disease progression, while nine patients in the
sooner and they are less likely to have relapses placebo group worsened. An earlier pilot study
if they have adequate folate levels. A study of 123 had suggested these benefits, but this was the
patients with acute psychiatric disorders, in- first controlled study to show these results.
cluding depression and schizophrenia showed a These nutrients have a number of other health
significant response if they were given high dose benefits, including benefits for the heart, the
supplements (15 mg) of a form of folate. brain, circulation, and immune function. Com-
The new study shows that folate supplements bining them with other antioxidants and trace
can enhance memory and slow the decline seen minerals as part of a total health program will
with aging. Researchers studied 818 people with help to preserve and restore eyesight
2
Pesticides and Parkinson
Parkinson’s Disease
arkinson’s drugs but the entire complex molecule to which
some people react.
Pesticides are not confined to commercial farms
and gardens. They are commonly used in and Sulfur is a required nutrient present in many
around the home, and particularly in both flower foods, such as beans, eggs, dairy products, fish,
and vegetable gardens. However, you don’t have garlic, and onions, and it is essential for protein
to be a farmer to be damaged by exposure to production (hair, skin, muscles, collagen), bone
these toxic compounds. A team of researchers formation, and bile production to aid digestion.
studying 2756 people in five European countries It is a component of many important nutrients,
published their findings in New Scientist such as glutathione, taurine, cysteine, and al-
(www.newscientist.com/channel/health/ pha-lipoic acid with its antioxidant activity and
mg18625014.900). They found that exposure to support in detoxifying heavy metals.
pesticides was directly related to the risk of Glucosamine sulfate is unrelated to sulfa drugs
developing Parkinson’s disease. other than having sulfur as one component. You
The researchers suggested that people using should still be able to take it safely for arthritis
pesticides should wear protective clothing, but a (typically 1500 to 2000 mg daily). Some people
far better choice would be to practice organic report hypersensitivity to this and other dietary
gardening, eliminating the use of toxic pesti- supplements. If that is your situation, try any
cides entirely. These substances are neurotoxins combination of alternatives such as vitamin B3
and likely carcinogens, and they also damage the (niacinamide, 1500 to 3000 mg), SAMe (200 to
soil and the beneficial organisms in the soil that 800 mg), fish oil containing omega-3 oil (1200 to
help to control pests. In addition, residues of 2400 mg of EPA/DHA), and MSM, another sulfur
pesticides get into the food supply, poisoning source (1500 to 3000 mg) that helps arthritis.
consumers, and children playing in the garden
are even more likely to be exposed to high levels. References
People concerned about Parkinson’s disease, es- Health Care Business
pecially those with a family history of the condi- Hazlitt, Henry, Economics in One Lesson, Harper & Brothers, 1946
President Bill Clinton Interview, Talk of The Nation Science Friday,
tion, should consider eating organic foods and National Public Radio, June 3, 2005
especially legumes, which are protective. They Folic Acid
should also take supplements of vitamins C and Study: Folic Acid May Aid Seniors’ Memory, Alzheimer’s
Association International Conference on Prevention of Dementia,
E, and particularly high doses of coenzyme Q10, Washington, D.C., June 18-21, 2005, as reported in WebMD Health
which have been shown to protect the brain. Durga J, Low concentrations of folate, not hyperhomocysteinemia,
are associated with carotid intima-media thickness. Atherosclerosis.
Ask Dr
Dr.. J 2005 Apr;179(2):285-92.
Seshadri S, et al., Plasma homocysteine as a risk factor for dementia
Q. I am beginning to have osteoarthritis, but I and Alzheimer’s disease. N Engl J Med. 2002 Feb 14;346(7):476-83.
Wang HX, et al., Vitamin B(12) and folate in relation to...Alzheimer’s
am allergic to sulfa drugs. Can I still take glu- disease. Neurology. 2001 May 8;56(9):1188-94.
cosamine sulfate? Snowdon DA, et al., Serum folate and the severity of atrophy of the
neocortex in Alzheimer disease: findings from the Nun study. Am J
TW, via email Clin Nutr. 2000 Apr;71(4):993-8.
Clarke R, et al., Folate, vitamin B12, and serum total homocysteine
A. This is a common confusion. Sulfa drugs (a levels in confirmed Alzheimer disease. Arch Neurol. 1998
class of antibiotics more properly called sulfona- Nov;55(11):1449-55.
Godfrey PS, et al., Enhancement of recovery from psychiatric illness
mides) contain sulfur deeply embedded in a com- by methylfolate. Lancet. 1990 Aug 18;336(8712):392-5.
plex structure that also contains nitrogen, car- Papakostas GI, et al., The relationship between serum folate, vitamin
B12, and homocysteine levels in major depressive disorder... Int J
bon and other elements. They are effective for Neuropsychopharmacol. 2005 May 9;1-6 [Epub ahead of print]
many bacterial urinary tract and other infec- Papakostas GI, et al., Serum folate, vitamin B12, and homocysteine in
major depressive disorder... J Clin Psychiatry. 2004 Aug;65(8):1096-8.
tions, but many bacteria are now resistant to Macular Degeneration Update
these medications. They are also often used to Feher J, et al., Improvement of visual functions and fundus
treat inflammatory bowel disease. alterations in early age-related macular degeneration treated with a
combination of acetyl-L-carnitine, n-3 fatty acids, and coenzyme
Sulfa drugs do have side effects though, and Q10. Ophthalmologica. 2005 May-Jun;219(3):154-66.
many people are allergic to them. However, it is Age-Related Eye Disease Study Research Group. A...trial of high-
dose supplementation...for age-related macular degeneration and
not the sulfur itself that causes allergies to these vision loss: Arch Ophthalmol. 2001 Oct;119(10):1417-36.

3
In the Health News
•Weight loss of even moderate amounts reduces the likelihood of developing high blood pressure.
Obese middle aged subjects who lost 15 pounds decreased the risk by 21 percent, while older
subjects fared even better, with a 29 percent risk reduction. (Moore LL, et al., Weight loss in overweight adults
and the long-term risk of hypertension: the Framingham study. Arch Intern Med. 2005 Jun 13;165(11):1298-303.) Even as little as
4 pounds reduction in weight made a significant difference. The data were derived from the
Framingham study, and evaluated 1228 overweight adults.
•Hypertension increases heart and kidney disease and strokes and
shortens life. It reduces lifespan by five years, and adds seven years Dr. Janson's Healthy Living™
of heart disease. Researchers followed 3128 subjects for 28 years.
(Franco OH, et al., Blood Pressure in Adulthood and Life Expectancy With Cardiovascular Published by
Disease...Hypertension 2005 August; online 27 June.) These effects were much greater Vitality Now!®
than previously thought. Blood pressure rises with poor diet, obesity, PO Box 384
Greenville, NH 03048
and lack of exercise, and is helped with many dietary supplements, Subscriptions: Free online
including coQ10, vitamins C and E, and magnesium, among others. or call 888-922-4848
Diet and Disease Information herein is not
medical advice or direction. All
•Eating more than 5 to 6 ounces of red meat per day increases the risk material in this newsletter is pro-
of developing bowel cancer, according to a large study of 478,040 men vided for information only. Its
and women from 10 European countries followed for five years. Fish contents should not be used to
provide medical advice on indi-
consumption in the same group was associated with a reduction in vidual problems. Consult a
risk. The researchers estimated that the risk was about 40 percent health care professional for
increased in the meat eaters and 30 percent reduced in the fish medical or health advice.
Email: drjanson@drjanson.com
eaters. Processed meat consumption was associated with an even
Copyright, 2005:
higher risk. (Norat T, et al., Meat, fish, and colorectal cancer risk: the European Prospective Michael Janson, M.D.
Investigation into cancer and nutrition. J Natl Cancer Inst. 2005 Jun 15;97(12):906-16.)

Yams and Black Bean Salsa


After cutting into 1-inch cubes, steam some sweet potatoes or garnet yams until soft. Make salsa
with diced tomatoes, organic fresh or frozen sweet corn, chopped onions, crushed garlic, minced
fresh cilantro, cumin, fresh diced hot peppers or powdered cayenne, chili powder, and a small
amount of olive oil, lemon or lime juice (or cider vinegar), and a pinch of salt if you choose. Add a
small amount of cooked black beans (pressure cook them for 20-25 minutes to save hours of cooking
time; or you can use organic canned beans). You can vary any of the amounts to taste. (In a pinch,
you can buy jars of organic black bean and corn salsa.) Mix the salsa and yams and let it sit in the
refrigerator for a while to infuse the flavors. This can be served chilled with some organic whole
wheat or corn tacos, or as a side dish for those summer cookouts.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
Healthier Health Foods
Dear Friends,
I recently went to two health restaurants, serving organic foods with vegetarian choices. While I was
pleased that healthier organic foods are increasingly available, I was somewhat disappointed that
neither of these establishments served any foods containing whole grains. Although their wheat was
organic, it was made from white flour, devoid of the healthiest parts of the grain–the nutritious germ
and fibery bran.
I have been so encouraged to see the growth of the health food industry in the past twenty-five years,
but it has come with some compromise of the ideals that were present when it started. Until the late
1960s, a health food store contained a collection of dry goods, canned foods, and boxes of dietary
supplements. The packaged breads that they sold were mostly heavy, dry, and dense, although they
were made from whole wheat.
It was about that time that the interest in healthier and more tasty foods became part of the revolution
of the sixties. Perhaps all that European travel contributed to the interest in fresher and tastier foods,
but it was the macrobiotic movement that gave the largest push to healthier foods, including organic
produce, organic whole grains, and the elimination of refined sugars and artificial ingredients. At that
time, Michio and Aveline Kushi, macrobiotic teachers, developed a following, and they opened grocery
stores to supply them with their organic, whole foods, including whole wheat and brown rice.
Although only one store is left, in Los Angeles, the influence that the Kushi’s and macrobiotics had on
the health food industry was dramatic. Organic food is now the fastest growing segment of the entire
grocery business. It is taking off across the country and in Europe and Japan (where the dietary choices
that macrobiotics encouraged had their start). Health food stores are proliferating.
Unfortunately though, white flour and sugar (taboos in the earlier health food stores) have become
pervasive throughout health stores and restaurants. At one time, as the stores and restaurants grew and
prospered, they added a small amount of white flour and natural sweeteners to appeal to a wider
audience. Then organically produced sugar became available, and these two ingredients came to
dominate the market, with the assumption that the larger audience for health foods no longer cared
about the health benefits of whole grains and fiber. Organic, whole-grain breads are hard to find.
I applaud the healthier, organic foods restaurants. I have been to many around the world (recently to
O’Naturals and Flatbread in New England). I would like it even more if they and health food stores
would make a commitment to less sugar and healthier whole grains, which have consistently been
shown to be associated with improved health and lower risks.
Hypertension Update
I noted last month that conventionally defined hypertension shortens lifespan by five years and adds
seven years of heart disease. New information confirms earlier evidence that even modest elevations of
blood pressure, not enough to be considered hypertension, can have a negative influence on heart
health. Normal blood pressure is below 120 (systolic) over 80 (diastolic), but mild elevations (diastolic
pressure between 80 and 90, for example) have long been considered of little significance.
Recently, “prehypertension” has been considered a risk factor, with blood pressures from 120-140
systolic and 80-90 diastolic. In this current report, researchers reviewed data on 8986 participants in the
National Health and Nutrition Examination Survey followed for 18 years. They found that
prehypertension (levels above 130 systolic and 85 diastolic) significantly increased the risk of heart
disease by 32 percent, and heart attacks by 42 percent.
These blood pressures have also been associated with an increased risk of strokes and other illness. In a
2004 report, researchers estimated the effects of prehypertension on health. Their projections estimated
that the condition accounted for 3.4 percent of hospital admissions, 6.5 percent of nursing home stays,
and 9.1 percent of deaths. Drug companies seized on this information to promote increased use of
pharmaceuticals to control blood pressure.
However, while this information shows that it is important to control blood pressures even if elevations
are modest, most of the time medications are unnecessary. Moderately high blood pressure can be
controlled more safely by following a healthy low-salt, low-animal-fat diet, controlling weight,
exercising, learning to relax, and taking dietary supplements.
Salt in the diet is a contributor to increased blood pressure. Although some reports (particularly reviews
from the salt industry) suggest that only some sensitive individuals show increased blood pressure in
response to dietary salt, some thorough reviews suggest that the relationship is common and consistent.
Research in the journal Hypertension indicates that excessive salt intake may be a problem for most
people.
The International Study of Salt and Blood Pressure (INTERSALT study) evaluated more than 10,000
people in 52 population groups from 32 countries and salt was clearly shown to influence blood
pressure in both normal and hypertensive groups. It also appears that salt sensitivity increases with age,
and if someone develops a habit of eating salty foods when they are younger, they may find it difficult
to change if they develop health problems later in life. Typical daily salt consumption is from 5-13
gms, while our needs are only 1/2 to 1 gm per day (1/5th teaspoon).
Hypertension and Lifestyle
Macular degeneration, an age-related deterioration of the retina with declining visual function, can be
reduced with better nutrition and dietary supplements, such as the carotenoid lutein, trace minerals, and
vitamins C and E and beta-carotene. It may also be beneficial to take supplements that help small
vessel circulation, such as ginkgo biloba.
New research shows that in combination even small doses of coenzyme Q10, acetyl L-carnitine, and
omega-3 oils can reverse some early signs of macular degeneration and prevent progression. These
nutrients all influence mitochondrial function and enhance cellular energy production. Also, macular
degeneration might result from compromised circulation to the retina, and these supplements may help
circulation.
In this double-blind study of 106 patients, half were given the supplement combination and half a
placebo and they were followed for one year. The subjects given the supplement improved in every
parameter that was evaluated, including changes in visual field defects, visual acuity, sensitivity of the
retina in the most sensitive area, and the anatomical appearance of the retina.
In the supplement group, only one patient had disease progression, while nine patients in the placebo
group worsened. An earlier pilot study had suggested these benefits, but this was the first controlled
study to show these results.
These nutrients have a number of other health benefits, including benefits for the heart, the brain,
circulation, and immune function. Combining them with other antioxidants and trace minerals as part
of a total health program will help to preserve and restore eyesight
Digestion and Food Allergies
Food allergies have recently been shown to be related to irritable bowel syndrome (IBS). Typical
symptoms of IBS are gas, bloating, cramps, diarrhea alternating with constipation, and general
abdominal discomfort. Most of the medical profession has been skeptical that food sensitivities might
play any role in the condition, other than recognizing that lactose intolerance might be one contributor,
as most adults lack the enzyme that digests milk sugar (lactase).
While some studies have shown that elimination of specific foods often helps to reduce symptoms of
IBS, now, researchers have found that people with IBS have high levels of antibodies to common
foods, including wheat, beef, pork, lamb, soy, and eggs. While the researchers were unable to correlate
the level of antibodies with the severity or frequency of symptoms, but symptoms might be more
related to quantity and frequency of consuming the offending foods.
Food sensitivities that are not allergies will not show up in antibody tests. IBS may also be related to
stress, abnormal intestinal bacteria, caffeine, alcohol, low dietary fiber, overgrowth of intestinal yeasts,
and excessive dietary sugars.
Treatment options include avoiding offending foods, taking supplements of probiotics such as
acidophilus and bifidus bacteria, and eating a high fiber diet. Fiber tends to absorb water, which helps
to increase the bulk of the stool and improve elimination. Supplements of L-glutamine (2000-8000
mg), gamma linolenic acid (240-480 mg), and enteric-coated peppermint can all be helpful, as can fiber
supplements, such as freshly ground flaxseeds or psyllium powder.
Ask Dr. J: Combining Cholesterol Agents
Q. To lower cholesterol, can I safely take policosanol, guggulipids, and niacin together?
—TT, via Internet
Natural substances tend to be much safer than the drugs that lower cholesterol, and they can be just as
effective. Policosanol (labeled as from Saccharum officanarum or sugar cane), has been well studied in
comparison with the statin drugs, and it appears to be of equal benefit for the cholesterol level and
protection of the arterial lining cells (endothelium). It is a mixture of waxy alcohols, including
octacosanol, but the specific mixture seems to make a difference in its effect. However, sometimes
additional cholesterol-lowering supplements are helpful.
Niacin, guggulipids, and red yeast rice may all contribute to maintaining a normal cholesterol level, and
they are unlikely to have any negative interactions with each other or with policosanol. For most of my
patients, a combination of policosanol and red yeast rice has been very effective, but I have also
recommended these with guggulipids, niacin, or garlic in various combinations, as well as soy protein.
The usual doses: policosanol, 20 mg per day; red yeast rice, 1000-2000 mg; guggulipid, 500-1500 mg;
garlic (deodorized), 1000-2000 mg; and niacin, 2000-3000 mg. You will probably not need to take
more than one or two of these to be effective. You might also benefit from fish oil supplements
(EPA/DHA, 1000-2000 mg), and soy protein (30 gms, or 20 gms if replacing meat protein), with its
isoflavones and other beneficial components.
References
Healthier Health Foods:
Gary Hirshberg, How Business Can Save the World, Monadnock Summer Lyceum, June 26, 2005
Hypertension:
Liszka HA, et al., Prehypertension and cardiovascular morbidity. Ann Fam Med. 2005 Jul-
Aug;3(4):294-9.
Russell LB, Effects of prehypertension on admissions and deaths: a simulation. Arch Intern Med. 2004
Oct 25;164(19):2119-24.
Chobanian AV, Hill M, National Heart, Lung, and Blood Institute Workshop on Sodium and Blood
Pressure: a critical review of current scientific evidence. Hypertension. 2000 Apr;35(4):858-63.
Appel LJ, et al., Effects of comprehensive lifestyle modification on blood pressure control: main results
of the PREMIER clinical trial. JAMA. 2003 Apr 23-30;289(16):2083-93.
Miller ER 3rd, et al., Results of the Diet, Exercise, and Weight Loss Intervention Trial (DEW-IT).
Hypertension. 2002 Nov;40(5):612-8.
Keenan JM, et al., Oat ingestion reduces systolic and diastolic blood pressure... J Fam Pract. 2002
Apr;51(4):369.
Pins JJ, Do whole-grain oat cereals reduce the need for antihyper-tensive medications...? J Fam Pract.
2002 Apr;51(4):353-9.
Fujita H, Yoshikawa M.LKPNM: a prodrug-type ACE-inhibitory peptide derived from fish protein.
Immunopharmacology. 1999 Oct 15;44(1-2):123-7.
Marczak ED, et al., New antihypertensive peptides isolated from rapeseed. Peptides. 2003
Jun;24(6):791-8.
He J, et al., Effect of soybean protein on blood pressure: a randomized, controlled trial. Ann Intern
Med. 2005 Jul 5;143(1):1-9.
Irritable Bowel Syndrome:
Zar S, et al., Food-Specific Serum IgG4 and IgE Titers to Common Food Antigens in Irritable Bowel
Syndrome. Am J Gastroenterol. 2005 Jul;100(7):1550-7.
Santelmann H, Howard JM, Yeast metabolic products, yeast antigens and yeasts as possible triggers for
irritable bowel syndrome. Eur J Gastroenterol Hepatol. 2005 Jan;17(1):21-6.
Malhotra S, et al., Dietary fiber assessment of patients with irritable bowel... Indian J Gastroenterol.
2004 Nov-Dec;23(6):217-8.
In The Health News
Just after writing about folic acid last month, a new article appeared showing that folate lowers the risk
of hemorrhagic strokes. In an evaluation of 396 patients, folate levels were inversely related to the risk
of hemorrhagic strokes (Van Guelpen B, et al., Folate, vitamin B12, and risk of ischemic and
hemorrhagic stroke...Stroke. 2005 Jul;36(7):1426-31). The researchers were surprised that no
association was seen with ischemic strokes (clots), but noted that folate levels in Sweden are possibly
too low to find such a link (foods are not fortified and vegetable intake is relatively low).
Chromium is essential for fat and carbohydrate metabolism, and has been associated with improved
diabetic sugar control and better management of hypoglycemia. New research in a nine-country case-
control study of 1408 men shows that subjects with the highest levels of chromium had a 40 percent
reduction in the risk of a heart attack compared to men with the lowest levels (Guallar E, et al., Low
toenail chromium concentration and increased risk of nonfatal myocardial infarction. Am J Epidemiol.
2005 Jul 15;162(2):157-64.)
Diet and Disease
A Japanese study evaluated 42,000 adults on a Western-style diet, with high amounts of red meat,
poultry, cheese, white flour, and butter, a Japanese diet, high in some traditional foods, such as pickled
vegetables and salted fish, and a healthy diet, high in fruits, vegetables, soy, and beans. Colon cancer
was double in both the Western diet and the Japanese traditional diet compared with the healthy diet.
(Kim MK, et al., Dietary patterns and subsequent colorectal cancer risk by subsite: a prospective cohort
study. Int J Cancer. 2005 Jul 10;115(5):790-8.) Meat and saturated fats have often been linked to
increased colon cancer risk.
Recipe of the Month: Curry Carotene Soup
Peel and seed about 3 pounds of butternut squash, and steam with 3 yams or sweet potatoes until they
are all soft. In olive oil, sauté 2 diced onions, 3 diced large carrots, a minced, thumb-sized piece of
peeled fresh ginger, 4 minced cloves of garlic, and 1-3 Tbsp of curry powder, depending on your taste.
After browning, add the juice of a half lemon, 1 cup of organic coconut milk (a creamy blend of
coconut pulp, available canned), and a cup of shredded coconut, and lightly cook these together. Mash
the steamed vegetables in the cooking water, adding extra water as needed, and add the other mixture
to the pot. Simmer this until everything is blended and the flavors are well mixed. You can add some
sea salt to taste (or just extra lemon if you want to avoid the sodium). You can use the food processor
or blender to make it smoother, and serve it hot or cold.
drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 9
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com September

September,, 2005

Dear Friends,
Two recent reports have renewed my concern about how the
public is fed supposedly scientific health information that does
not present the full picture, especially when it comes to natural
therapies. It is difficult enough for professionals to tease out the
truth in medical articles, perhaps more difficult for health
journalists, but it must be totally confusing for the layperson.
Michael Janson, M.D.
An article in the New England Journal of Medicine purportedly
Editor, Healthy Living showed that the herb echinacea was not useful for treatment or
prevention of viral infections. Another article, this time in the
In This Issue British Medical Journal, suggested that multivitamin-mineral
Misleading Research Reports ....... 1 supplements were useless for the elderly in terms of preventing
Cholesterol Revisited ..................... 2 infections, use of health services, or quality of life. Both of these
Why Not Statins? ............................ 2 articles and the headlines that they generated were misleading.
The authors of the multivitamin study at least admitted that the
Naturally Healthy Cholesterol ..... 3
supplements might be valuable in other ways not evaluated in
Ask Dr. J: Prostatitis ....................... 3
their study, and they cited some studies on higher doses.
References ........................................ 3
The doses of most multivitamin preparations (usually a one-per-
In The Health News ....................... 4
day type multi) are very low, and usually not in therapeutic
Diet and Disease ............................. 4
ranges. For example, the multi in this research contained only
Mixed Bean Cumin Soup .............. 4 2666 IU of vitamin A, 60 mg vitamin C, 5 µg vitamin D3, 10 mg
of synthetic vitamin E, 1.4 mg of B1 (thiamine), 1.6 mg of B2
(riboflavin), 18 mg of B3 (nicotinamide), 6 mg of B5 (pantothenic acid), 2 mg of B6 (pyridoxine), 1 mcg
of vitamin B12, 200 mcg of folic acid, 15 mg zinc, and a few other nutrients. While possibly helpful
for deficiency diseases, such low doses are not adequate to see the full benefits of potent vitamins on
the health of elderly people, but these headlines might deter them from taking valuable supplements.
In the echinacea article, the researchers used several preparations that are not commonly found in
health food stores, and they used only the root of one species of herb, E. angustifolia, rather than the
whole plant or root and rhizome mixtures of species. In treating these young healthy students, they
used just 900 mg, a low dose compared to the 3000 mg recommendation of the World Health
Organization and Health Canada. and they did not use standardized extracts. Their preparations
were notably low in some of the active compounds, specifically echinacoside, which was absent from
all three extracts. I typically recommend 500-1000 mg of a standardized extract containing both E.
purpurea and E. angustifolia, and this is much more potent than powdered root extract.
These articles just emphasize the confusion in the media regarding the benefits of supplements, and
how to interpret studies. Antagonists to dietary supplements have jumped on these two reports to
steer people away from valuable products that might otherwise help them avoid illnesses and
unnecessary drugs. It is worth the effort to find the truth behind the headlines.
1
Cholesterol Revisited than 42, 1300 of whom had cholesterol lower
than 200 mg/dl, researchers found that low HDL
Cholesterol is a vital physiological compound
(below 40 mg/dl) was more important than total
that is manufactured in the body for a variety of
cholesterol, especially for men with diabetes.
purposes. It is the foundation molecule for build-
HDL below 40 mg/dl with TC below 200 was
ing steroid hormones, it is part of cell mem-
associated with 36 percent higher heart mortal-
branes and nerve fiber insulation, a component
ity compared to higher HDL with the same TC.
of bile to help digestion, and a precursor to
vitamin D (produced by the action of sunlight on Because of all its benefits, you want to keep your
skin cholesterol). Your body makes all that you HDL well above 40 mg/dl, preferably more than
need, but it is also a component of some foods. one-third of the total cholesterol. It can be diffi-
The amount that you make is usually higher cult to raise HDL levels, but it is possible through
than the amount in food, but both may contrib- lifestyle changes and dietary supplements.
ute to elevated levels in the blood. Why Not Statins
Cholesterol is attached to protein in the blood With all of the vascular disease risks associated
stream in a variety of forms called lipoproteins. with high cholesterol, you might think that the
The so-called “good cholesterol” is the “HDL” or extensive prescribing of statin drugs (Lipitor,
high density lipoprotein (smaller particles that Mevacor, Zocor, Crestor, and others) would be
pack down more densely), and the “bad choles- justified, but this is not the full picture. Statins
terol” or “LDL” is the low density form, larger work by blocking the action of an enzyme called
particles that do not pack so densely. It is quite HMG CoA reductase, which is essential for the
clear that high levels of total serum cholesterol production of cholesterol. This same enzyme is
(TC) and low levels of HDL cholesterol increase essential for the production of coenzyme Q10
the risk for arterial disease, or hardening of the (coQ10), an antioxidant that is essential for
arteries, including heart disease, cerebral vas- mitochondrial energy production.
cular disease (strokes and dementia), and leg
CoQ10 is critical for healthy muscle, among its
blood vessel disease (pain on exercise).
other benefits. It is particularly important for
Numerous studies over many years show that heart muscle function, because the heart muscle
high TC increases the risk of death and disease, is always active and requires a lot coQ10 to meet
and low levels of HDL is a risk factor in itself. In its energy needs. CoQ10 also appears to protect
1986, evaluation of 361,662 men between 35 and the brain from age-related deterioration, inluding
57 years old showed that those with TC levels Alzheimer’s and Parkinson’s diseases. It is likely
above 181 mg/dl had a progressively increasing that blocking of coQ10 production can lead to an
risk of coronary mortality as cholesterol levels increased risk of heart failure.
increased. Those in the top 15 percent of choles-
In addition to blocking coQ10 production, the
terol levels (above 253 mg/dl) had four times the
statins have a number of side effects, including
risk of those with the lowest levels. Higher levels
nausea, diarrhea, constipation, liver disorders,
of TC were also associated with the greatest
muscle aches and tenderness, fatigue, and the
overall mortality (including non-cardiac causes).
more serious muscle disease called
Cholesterol is not bad, but too much LDL in the “rhabdomyolysis,” with destruction of muscle
blood is undesirable. On the other hand, HDL- tissue. This side effect can be serious, and lead to
cholesterol has many positive effects, and is kidney failure. One statin drug was pulled from
associated with lower risk. HDL helps to clear the market because of this side effect.
cholesterol from the blood, carrying it to the liver While drug companies deny it, numerous reports
for excretion. It also acts as an antioxidant, in associate statins with a variety of neurological
most instances is anti-inflammatory, and inhib- disorders. These include simple memory loss to
its the stickiness of platelets, all of which reduce serious amnesia, confusion, disorientation, and
the risk of vascular disease. difficulty producing common words or familiar
A low level of HDL, independent of TC levels, is names. Side effects are much more common than
a risk factor in itself. In a study of 8000 men older with many other drugs.
2
Doctors have been convinced by drug companies which simply means pain in the prostate). Non-
that even low levels of TC are not low enough, so bacterial prostatitis is more common than bacte-
they give statins too frequently and at too high a rial prostatitis. Depending on what the problem
dose, especially considering that healthy alter- is, it may well be appropriate to take antibiotics,
natives are available, much less expensive, and but they are not effective against viruses. Non-
free of side effects. While statins might have drug treatments can enhance medications or
other benefits (protection of arterial endothe- replace them if antibiotics are not indicated.
lium and reduction of inflammation), these come Benign prostatic hyperplasia (BPH) can lead to
at too great a cost—physiological and financial. some of these symptoms by blocking ducts and
Naturally Healthy Cholesterol obstructing the flow of prostatic secretions. In
I have often written about the benefits of diet and addition to antibiotics (if warranted), sitz baths,
exercise, both of which can be as effective at regular ejaculation, and a number of some di-
maintaining a healthy cholesterol as any statin etary supplements can help.
drugs. In one study, a diet rich in soy protein and Saw palmetto (320-480 mg, standardized) and
high in fiber, including almonds, oats, barley, pygeum (100-200 mg, standardized) relieve pros-
eggplant, and okra, lowered cholesterol (and tatitis and BPH symptoms. Quercetin (1000 mg),
CRP) as much as statins. Decreasing meat and an antioxidant and anti-inflammatory flavonoid
saturated fat also favorably affects risk factors. also helps. I recommend zinc, a component of
Supplements that help cholesterol include 1000 prostatic secretions (30-50 mg), high doses of
mg of niacin (which can raise HDL levels by 30 vitamin C (4000-10,000 mg) for its antibiotic and
percent and is one of the most effective heart anti-inflammatory effects, and deodorized garlic
protectors), 20 mg of policosanol (which lowers (1000-2000 mg) as a natural antibiotic.
cholesterol, protects endothelium, is anti-inflam-
matory, and can increase HDL by 15 percent). I References
have previously reported on cholesterol lowering Misleading Research Reports
with red yeast rice, garlic, and guggulipid. These Avenell A, et al., Effect of multivitamin and multimineral
supplements on morbidity from infections in older people... BMJ.
lifestyle changes make statins unnecessary. 2005 Aug 6;331(7512):324-9.
Turner RB, et al., An evaluation of Echinacea angustifolia in
Ask Dr
Dr.. J experimental rhinovirus infections. N Engl J Med. 2005 Jul
28;353(4):341-8.
Q. Is it wise to take antibiotics for possible American Botanical Council, Herbal Science Group Says Dosage Too
prostatitis if no infection is found in the urine? Low in New Echinacea Trial, www.herbalgram.org; July 27, 2005
Cholesterol Revisited
KL, via Email Martin MJ, et al., Serum cholesterol, blood pressure, and mortality...
[in]...361,662 men. Lancet. 1986 Oct 25;2(8513):933-6.
A. Acute infections of the prostate with bacteria Navab M, et al., The role of high-density lipoprotein in inflammation.
can produce symptoms of burning and pain on Trends Cardiovasc Med. 2005 May;15(4):158-161.
Fujimoto Y, et al., High density lipoprotein inhibits platelet 12-
urination, pelvic discomfort, urinary frequency lipoxygenase activity. Res Commun Mol Pathol Pharmacol. 1994
and urgency, urethral discharge, and even fever, Sep;85(3):355-8.
Goldbourt U, et al., Isolated low HDL cholesterol as a risk factor for
chills and general aching and fatigue. This may coronary heart disease mortality. A 21-year follow-up of 8000 men.
start as a bladder infection that spreads to the Arterioscler Thromb Vasc Biol. 1997 Jan;17(1):107-13.
prostate. Usually it is safest to treat this kind of Richter V, Rassoul F, Ageing, cardiovascular risk profile and
vegetarian nutrition. Asia Pac J Clin Nutr. 2004;13(Suppl):S107.
infection with antibiotics, as an infection that Jenkins DJ, et al., Direct comparison of...cholesterol-lowering foods
travels up to the kidneys can be quite dangerous. with a statin... Am J Clin Nutr. 2005 Feb;81(2):380-7.
Jenkins DJ, et al., Direct comparison of diet...vs statin on C-reactive
Chronic bacterial infections often lead to similar protein. Eur J Clin Nutr. 2005 May 18; [Epub ahead of print]
Mahn K, et al., Dietary soy isoflavone...antioxidant...endothelial
but less intense symptoms, and it is common for function...blood pressure ... FASEB J. 2005 Aug 17; [Epub...]
no bacteria to show up in the urine. These infec- Castano G, et al., Effects of policosanol on... hypertension and type II
hypercholesterolaemia. Drugs R D. 2002;3(3):159-72.
tions may be caused by chlamydia or myco- Menendez R, et al., Effects of policosanol treatment on...oxidative
plasma, which also respond to antibiotics. modification in vitro. Br J Clin Pharmacol. 2000 Sep;50(3):255-62.
Carlson LA, Nicotinic acid: the broad-spectrum lipid drug. A 50th
It is also possible to have the same symptoms anniversary review. J Intern Med. 2005 Aug;258(2):94-114.
without any bacteria evident, called non-bacte- Garg R, et al., Effective and safe modification of multiple
atherosclerotic risk factors in... Am Heart J. 2000 Nov;140(5):792-803.
rial prostatitis (also referred to as prostadynia,
3
In the Health News
•Obesity in the United States has jumped again to 25 percent of the population (15 percent of
kids), and higher in 10 states. About 2/3 of Americans are overweight or obese, leading to a
health crisis that is becoming more dangerous than smoking. Trust for America’s Health
documents this trend and makes recommendations (F as in Fat...;http://healthyamericans.org/reports). One
reason: fast food (read junk) restaurants are clustered around schools—school neighborhoods
have 3-4 times as many as other areas. (Austin SB, et al., Clustering of fast-food restaurants around schools...Am J Public
Health, 2005 September; 95(9):1575-1581.)

•Anti-inflammatory drugs (NSAIDS) and low-dose aspirin can cause Dr. Janson's Healthy Living™
serious gastrointestinal bleeding and death (Lanas A, et al., A nationwide study
of mortality...associated with [NSAID] use. Am J Gastroenterol. 2005 Aug;100(8):1685-93.). Mor- Published by
tality in this study was 15 per 100,000 users, with one-third of all Vitality Now!®
deaths attributed to low-dose aspirin use. This is commonly recom- PO Box 384
Greenville, NH 03048
mended for heart disease prevention, but safer alternatives exist. Subscriptions: Free online
Diet and Disease or call 888-922-4848

•Quitting smoking and improving diets are credited with the reduc- Information herein is not
medical advice or direction. All
tion in heart deaths seen in England and Wales from 1981 to 2000. material in this newsletter is pro-
While smoking played the largest role, a significant part was from vided for information only. Its
reduction of saturated fat and salt and an increase of fruits, fiber, and contents should not be used to
provide medical advice on indi-
unsaturated oils. (Unal B, et al., Modelling the decline in coronary heart disease deaths in vidual problems. Consult a
England and Wales, 1981-2000: comparing contributions from primary prevention and secondary health care professional for
prevention. BMJ. 2005 Aug 17; [Epub ahead of print])
Primary prevention (preventing medical or health advice.
disease from occurring in the first place) was four times more effective Email: drjanson@drjanson.com
than secondary prevention (stopping recurrence and complications in Copyright, 2005:
people who already have vascular disease). Michael Janson, M.D.

Mixed Bean Cumin Soup


After soaking a mixture of black beans and white navy beans for 4 hours and discarding the soaking water,
pressure cook them in fresh water (12-15 minutes). Sauté chopped onions, garlic, and diced carrots, in olive
oil with lots of cumin, a pinch of cayenne or minced fresh hot pepper (to taste), and a small amount of thyme.
When the onions are glassy, add the cooked beans, fresh water, diced potatoes, and a small amount of sea salt
or tamari soy sauce. When the potatoes are soft, add large amounts of fresh chopped greens (I use fresh chard
as it grows so well in my garden and it is very tender, but you can also use spinach or other greens). When the
greens are just wilted, add a bunch of chopped fresh cilantro and turn off the heat. Mix this all together and
add lemon juice or cider vinegar to taste. This is a stew or soup, depending on how much water you use. You
may want to puree it in a food processor. Serve this by itself or with any whole grain bread or brown rice.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 10
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com October

October,, 2005

Dear Friends,
The disasters in the Gulf of Mexico are grim reminders of the
devastating power of natural phenomena. They also offer impor-
tant lessons on the value of preparation and preventive mainte-
nance compared to the enormous cost of repair and restoration.
The flood prevention systems in Holland and the Thames barri-
ers in England reflect an enormous investment and a commit-
ment to protecting their communities. The same kind of personal
Michael Janson, M.D. investment in health care would also yield enormous dividends.
Editor, Healthy Living
Every time someone improves a health habit, they take a step in
In This Issue the direction of preventive maintenance. Eliminating sugar from
Disasters and Prevention .............. 1 the diet, reducing processed foods, white flour, and food addi-
Strontium for Bones ....................... 2 tives, eliminating meat consumption, eating more fruits, veg-
Total Bone Health ........................... 2
etables, and fibers, getting regular exercise, controlling stress,
taking dietary supplements, and participating in aesthetic ac-
Complex Work and Dementia ..... 3
tivities, all go a long way to shoring up the defenses against
Ask Dr. J: Insomnia ........................ 3
chronic, degenerative, lethal diseases. These changes also help
References ........................................ 3 reduce the incidence of daily health problems that may not be
In The Health News ....................... 4 lethal but reduce the quality of life, such as arthritis, indigestion,
Diet and Disease ............................. 4 allergies, headaches, skin disorders, and more.
Unlike the preparations that might have been done in the Gulf,
Tomato Basil Soup .......................... 4
these health habit changes are not associated with enormous
costs. In fact, if someone eliminates much of the junky, processed foods that are so commonly
consumed, the changes might be free (just eliminating coffee and doughnuts, candy, ice cream, and
sodas, for examples, can save enough money to pay for your athletic shoes, health club membership,
all of your supplements—and maybe doctors’ visits to boot!) This does not mean eliminating the
pleasures of life. I tell my patients that I do not believe in sacrificing pleasure for health, because
people generally will not do that, and they do not have to, because healthy foods can be just as
pleasurable as the customary consumption in developed countries.
While the devastation in the Gulf region is a catastrophic tragedy associated with enormous
suffering, equal tragedies occur every day with the thousands of premature and preventable deaths
that result from the unhealthy lifestyle choices that we have the power to change. This is not to make
light of this disaster, or of the others around the world that cause the sudden and unexpected loss
of lives, homes, and livelihoods. These affect us all, and call forth an outpouring of compassion.
However, it is perhaps even more tragic that the thousands of lifestyle-related, preventable deaths
are not at all unexpected. We can easily predict them by observing the way people choose to live,
whether it is due to lack of awareness, advertising, social pressures, or lack of caring. I am encouraged
whenever I see people making positive changes, and I believe that the message is getting across that
prevention makes a real difference.
1
Strontium for Bones the weight. The elemental strontium in these
studies is 340 mg per gram, which is easily
Strontium is a mineral that is considered to be
available from other sources, such as citrate,
non-essential in the human diet. It occurs in food
gluconate, or lactate, and no evidence suggests
in small amounts depending on the soil content
that the ranelate itself is important.
of the mineral. In the 1950s and 1960s, atmo-
spheric nuclear testing released a large amount In a 2002 report, 353 menopausal women were
of radioactive strontium-90, contaminating the given 170, 340, or 680 mg of elemental strontium
environment, and posing risks because it can act (as ranelate) for two years. These subjects had
like calcium and deposit in bones and teeth. Non- already had at least one vertebral fracture due to
radioactive strontium is quite safe even in very osteoporosis. At the highest dose, mean bone
large doses. density increased by three percent per year, and
abnormal vertebral deformities were cut in half.
Because non-radioactive strontium also deposits
Markers of bone resorption were significantly
in bones and behaves like calcium, it can en-
reduced with this dose, and bone formation indi-
hance bone density and resistance to osteoporotic
cators were increased.
fractures, but only when taken in doses that are
significantly higher than the amount found natu- In a larger study reported in 2004, 1649 post-
rally in the diet. As early as the 1950s, studies of menopausal women with osteoporosis and at
strontium salts (such as lactate and gluconate) least one vertebral fracture were given a placebo
showed benefits to bones. Recent studies have or 680 mg of elemental strontium for three years.
confirmed that strontium helps with both pre- Within the first year, the risk of new fractures
vention and reversal of osteoporosis, maintain- was cut in half, and at the end of three years the
ing bone density and restoring it in people who overall risk reduction was 41 percent. All sub-
already have some bone thinning. jects received calcium and vitamin D before and
during the study, and at the end of three years,
In an article in 2001, strontium was reported to
the strontium group had a 14.4 percent increase
benefit bones in two ways, reducing the resorp-
in vertebral bone mineral density and an 8
tion of bone by osteoclasts (literally “bone-eat-
percent increase in femoral neck bone density.
ing” cells) and by increasing formation of bone by
osteoblasts (“bone-forming” cells). It was noted In a study of 5091 postmenopausal women treated
that it was effective in both normal animals and with the same dose for five years, all measures of
in those that already had bone loss. bone density and fracture rate improved. Risk
reduction was 36 percent in the high risk group
In 2002, 160 early post-menopausal women were
and 45 percent in the lower risk group.
given a placebo, or 125, 500, or 1000 mg of
strontium ranelate (containing 340 mg of el- Total Bone Health
emental strontium per gram) for two years. They I recommend 680 mg of elemental strontium as
measured spinal and hip bone density and bio- citrate for the best absorption and fewest pills. It
chemical markers of bone turnover. Women on should all be taken at bedtime, separate from
the highest dose had an overall increase in bone any calcium or food, as strontium may interfere
density of 2.4 percent relative to placebo. (In with calcium absorption. However, strontium is
early post-menopausal women you would expect not the only requirement for healthy bones. In
some bone loss over two years.) most studies, subjects are also given calcium and
Some confusion surrounds the correct source vitamin D (I recommend 1000 IU or more).
and dose of strontium for treating osteoporosis. In addition, it helps to have a low-sugar, moder-
A pharmaceutical company has patented a par- ate-protein diet, regular weight-bearing exer-
ticular synthetic salt (ranelate) although other cise, and supplements of magnesium, manga-
salts have been studied in the past, and are just nese, boron, ipriflavone, vitamins C and K, and
as good as sources of strontium. The dose that possibly bio-identical hormones, such as proges-
the studies list is reported as up to two grams, terone, testosterone, and estrogens. This is a
but the actual elemental strontium is much less, comprehensive approach to maintaining and re-
because the ranelate salt makes up the bulk of storing bone health.
2
Mental Activity and Alzheimer ’s
Alzheimer’s Lifestyle changes are very helpful in promoting
restful sleep. Make sure your bedroom is peace-
In a new study of 10,079 Swedish twins, re-
ful, the mattress is comfortable, and block out all
searchers correlated the risk of developing de-
light. Get regular vigorous exercise during which
mentia with the complexity of the work setting.
you work up a sweat, but do this at least an hour
Those people in more complex work situations,
or two before bedtime. Practice relaxation tech-
as measured by interaction with data, people,
niques, such as breathing exercises, yoga, medi-
and things had a lower risk of developing
tation, or visualization. Eliminate caffeine, alco-
Alzheimer’s disease than their twin controls. It
hol, sugar, and junk from your diet, and avoid
appeared that a complex interaction with people
any foods to which you might be allergic.
was the most significant protective activity.
Melatonin, the pineal hormone that adjusts the
Those people with more challenging interactions
biological clock is helpful in doses of 1-3 mg, 60-
were over 20 percent less likely to have
90 minutes before bed. Timed release melatonin
Alzheimer’s than their twin counterparts with
might be better if you wake in the middle of the
less challenging work settings. Other forms of
night. Supplements of 5-hydroxy tryptophan (a
dementia were also reduced but not as much.
serotonin precursor, 50-200 mg), can help sleep.
Previous studies have indicated that mental
The herb valerian (200-600 mg of standardized
activity, such as reading, playing board games,
extract) reduces anxiety and insomnia, as can
playing music, and dancing are associated with
other herbs, such as passion flower and hops.
a decreased dementia risk.
Timed release niacin (250-500 mg twice per day)
In addition, you can help protect brain function works well to promote sleep. Magnesium (500
with high doses of antioxidants such as vitamin mg) is also a relaxant. Some combination of all
E and coenzyme Q10. It is also valuable to take these approaches should work.
supplements of alpha lipoic acid, acetyl L-car-
nitine, phosphatidyl serine, ginkgo biloba, vita- References
min C, turmeric extract (curcumin), flavonoids, Strontium for Bones
Marie PJ, et al., Mechanisms of action and therapeutic potential of
and fish oil along with a diet rich in fruits, strontium in bone. Calcif Tissue Int. 2001 Sep;69(3):121-9.
vegetables, and soy isoflavones. Reginster JY, et al., Prevention of early postmenopausal bone loss by
strontium ranelate: the randomized, two-year, double-masked,
Ask Dr
Dr.. J dose-ranging, placebo-controlled PREVOS trial. Osteoporos Int.
2002 Dec;13(12):925-31.
Q. What are the best supplements for promoting Meunier PJ, et al., Strontium ranelate: dose-dependent effects in
established postmenopausal vertebral osteoporosis...J Clin
depth of sleep and preventing middle of the night Endocrinol Metab. 2002 May;87(5):2060-6.
awakening for oldsters? Meunier PJ, et al.,The effects of strontium ranelate on the risk of
vertebral fracture in women with postmenopausal osteoporosis. N
SCR, via Email Engl J Med. 2004 Jan 29;350(5):459-68.
Reginster JY, et al., Strontium ranelate reduces the risk of
A. Sleep disorders are very common, especially nonvertebral fractures in postmenopausal women with
in the middle-aged and elderly. They can result osteoporosis:... J Clin Endocrinol Metab. 2005 May;90(5):2816-22.
Schaafsma A, et al., Delay of natural bone loss by higher intakes of
from anxiety, stress, depression and other emo- specific minerals and vitamins. Crit Rev Food Sci Nutr. 2001
tional problems, sedentary lifestyles, blood sugar May;41(4):225-49.
Sairanen S, et al., Bone mass and markers of bone and calcium
disorders, obesity, jet lag, caffeine and alcohol metabolism in postmenopausal women treated with 1,25-
consumption, many drugs, hormone imbalances, dihydroxyvitamin D... Calcif Tissue Int. 2000 Aug;67(2):122-7.
Katsuyama H, et al., [Influence of nutrients intake on bone turnover
life and family situations, and many other causes. markers] Clin Calcium. 2005 Sep;15(9):1529-34.
Insomnia can be difficulty falling asleep or wak- Macdonald HM, et al., Nutritional associations with bone loss during
the menopausal transition evidence of a beneficial effect of calcium,
ing in the middle of the night and not being able alcohol, and fruit and vegetable nutrients and of a detrimental
to go back to sleep. effect of fatty acids... Am J Clin Nutr. 2004 Jan;79(1):155-65.
Dementia and Mental Activity
Occasional sleep loss is not a serious problem, Andel R, et al., Complexity of work and risk of Alzheimer’s disease: a
but chronic insomnia is associated with many population-based study of Swedish twins. J Gerontol B Psychol Sci
health disorders. These include fatigue, depres- Soc Sci. 2005 Sep;60(5):P251-8.
Verghese J, et al., Leisure activities and the risk of dementia in the
sion, accidents, poor work performance, decreased elderly. N Engl J Med. 2003 Jun 19;348(25):2508-16.
alertness, mental confusion, heart disease, in- Grant MD, Brody JA, Musical experience and dementia. Hypothesis.
Aging Clin Exp Res. 2004 Oct;16(5):403-5.
flammation, lowered immunity, and more.
3
In the Health News
•Antioxidant supplements can reduce the damage from strokes. In a controlled study, 48 stroke
patients received either 800 IU of vitamin E and 500 mg of vitamin C starting within 12 hours
of the stroke, or no treatment. They were measured at baseline for antioxidant capacity,
malondialdehyde level (MDA, a measure of oxidative damage), and CRP (a marker of
inflammation). At days 7 and 14, the supplemented group had a reduction in both indicators.
(Ullegaddi R, et al., Antioxidant supplementation enhances antioxidant capacity and mitigates oxidative damage following acute
ischaemic stroke. Eur J Clin Nutr. 2005 Aug 10; [Epub ahead of print].) At 90 days after the stroke, the treatment
group still had lower inflammation as indicated by the CRP level. Dr. Janson's Healthy Living™
•Obese people have higher rates of heart disease and strokes, and they
Published by
have higher levels of C-reactive protein (CRP, the inflammatory
Vitality Now!®
marker). New research shows that fat cells actually produce CRP, PO Box 384
which might be part of the explanation for the increased risk. Fat Greenville, NH 03048
cells also produce substances that increase insulin resistance. (Calabro Subscriptions: Free online
P, et al., Release of C-reactive protein in response to inflammatory cytokines by human adipocytes: or call 888-922-4848
linking obesity to vascular inflammation. J Am Coll Cardiol. 2005 Sep 20;46(6):1112-3; reported in
Reuters, September 17, 2005.) Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
vided for information only. Its
•A vegetarian diet for 14 weeks in 32 of 64 postmenopausal women led contents should not be used to
to a significant weight loss of 13 pounds compared to an 8.3-pound provide medical advice on indi-
loss in the 32 on the control diet. The vegetarian diet led to a higher vidual problems. Consult a
health care professional for
metabolic rate and better insulin sensitivity, indicating better abil- medical or health advice.
ity to maintain a normal blood sugar. Insulin sensitivity is associated Email: drjanson@drjanson.com
with decreased risk of heart disease. (Barnard ND, The effects of a low-fat, plant- Copyright, 2005:
based dietary intervention on body weight, metabolism, and insulin sensitivity. Am J Med. 2005 Michael Janson, M.D.
Sep;118(9):991-7.

Tomato Basil Soup


It is still tomato season, and this mostly-tomato soup is delicious. Sauté chopped onions and
garlic in olive oil. Grill firm tomato halves (or you can buy organic, fire-roasted tomatoes from
Muir Glen). Combine the tomatoes and onion mixture in a soup pot, and add a large handful of
finely chopped fresh basil and freshly ground pepper (and some cayenne if you prefer a spicy
soup). Simmer for a short time to allow the flavors to blend (you can add a small amount of sea
salt or soy sauce, or a small amount of fresh lemon). Put the entire mixture in a food processor
and blend briefly until smooth. You can vary the dish by adding some fresh, chopped spinach,
and you can put in some raw diced cucumber just before serving. You can serve this hot or
cold, with or without a spoonful of low-fat yogurt and a side of whole wheat toast.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 11
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com November
November,, 2005

Dear Friends,
As the avian flu spreads across continents, infecting mainly birds
and occasional humans, epidemiologists and infectious disease
specialists are concerned about the possible development of a
pandemic. Based on the history of viruses like this, it is reason-
able to be concerned and to take appropriate and manageable
precautions. As the virus spreads and mutates, it may develop
resistance to antiviral drugs, but so far they are still effective,
Michael Janson, M.D. and I would suggest other measures in addition. A vaccine is still
Editor, Healthy Living
being tested, but may not be available when it is needed, and we
In This Issue do not yet know if it will be effective.
Pandemics and Protection ............ 1 In 1918, returning soldiers from the first World War helped to
Curcumin Against Cancer ............. 2
spread influenza (then called the “Spanish flu”) around the globe,
leading to a pandemic that killed 25 to 50 million people in less
Curcumin-Further Benefits ........... 2
than two years. In the United States, about a quarter of the
Obesity, Exercise and Dementia .. 3
population became ill, and over half a million people died. It was
Ask Dr. J: Is Coconut Healthy? ..... 3 particularly virulent, with a high mortality rate of over 2 percent
References ........................................ 3 of infected people (in Japan, the mortality was strikingly lower,
In The Health News ....................... 4 at about 0.5 percent, likely because they had no returning
Diet and Disease ............................. 4 weakened, fatigued, and malnourished soldiers).
Lentil-Tomato Soup ....................... 4 The possibility of a new pandemic leads to considerable media
attention, and dire predictions of societal collapse, as people stay
out of work, goods and services stop flowing, financial markets close, and conventional amenities
such as electricity, running water, and other modern conveniences cease to be available. I can’t say
that these predictions won’t come true, but more recent pandemics have not been as devastating as
in 1918, and even then, 98 percent of people in developed countries survived their encounter with the
influenza virus. Any infectious disease is more likely to be a problem for people who are malnourished
or have compromised immune systems (the 1918 flu was unusual in that the highest mortality was
in people from 20 to 40 years old, many of them the above-mentioned soldiers).
If this virus mutates into a bigger problem, I would recommend being diligent with the usual care
of personal hygiene, particularly with hand washing and using hand sanitizers, avoiding large public
gatherings (the virus can be transmitted before symptoms), and maintaining a strong immune
system with a healthy diet and dietary supplements. If you get infected, I’d recommend high doses
of vitamin C, including intravenous doses, plus elderberry extract, vitamin E, coenzyme Q10,
echinacea, garlic, and a variety of other supplements.
It will be almost impossible to keep adequate food and water on hand for a lengthy emergency. Once
again we have to make some choices about reasonable precautions versus hyper anxiety. Living in
fear and anxiety can only add to the risks, and the vast majority of people survive pandemics. You
can’t protect yourself completely, but you can do your best, and chances are that will be enough.
1
Curcumin and Cancer Some neurological tissue tumors are also diffi-
cult to treat. A brain tumor called astrocytoma
I’ve written several times about curcumin, as it
can be very invasive, spreading rapidly through
is a powerful spice that reduces inflammation,
the brain, although not all such tumors are so
protects the brain through its antioxidant activ-
aggressive. The spread of these tumors is pro-
ity, and inhibits the formation of new blood
moted by the same NF-kappaB protein. In a new
vessels in tumors (“angioneogenesis”) that al-
study, curcumin was shown to inhibit NF-kappaB
lows them to grow. New information confirms
in five different astrocytoma cell lines. It also
many of these benefits. Curcumin is one of the
promoted apoptosis in these cultured cells.
principal phytochemical components of turmeric,
a main ingredient in curry powder. Turmeric is Similar studies show that curcumin inhibits
in the ginger family (and, indeed, ginger has proliferation of non-Hodgkin’s lymphoma cells
some of the same benefits as curcumin). while not harming normal blood cells. It also
inhibits squamous cell cancer growth, and ap-
A recent animal study shows that curcumin (its
plied topically to squamous cell cancer grafts,
chemical name is diferuloylmethane) can reduce
curcumin inhibits the growth and spread of these
the toxicity of cancer chemotherapy without re-
tumors. In addition, through similar mecha-
ducing its effectiveness. A protein called nuclear
nisms it induces apoptosis in leukemia cells.
factor kappa-B (NF-kappaB) helps breast cancer
cells survive. NF-kappaB also increases cancer Curcumin-Further Benefits
cell growth, invasion, and spread. Taxol Overall, curcumin is turning out to be a very
(paclitaxel), a breast cancer drug, actually in- desirable spice, both in cooking and as a dietary
creases the activation of NF-kappaB, creating supplement. In addition to its many cancer-
potential problems in cases where the tumor is fighting properties, it protects the kidneys from
resistant to the drug. the side effects of toxic drugs and oxidative
In breast cancer cell cultures, administration of stress, and has been used in traditional medicine
curcumin along with the paclitaxel blocks the in India for rheumatic disease, sinusitis, dia-
activation of NF-kappaB, thus potentially re- betic wound healing, and liver disorders.
ducing the growth and spread of the tumors. Because chronic inflammation is a contributor to
Curcumin also promotes the natural process of aging and age-related vascular disease, curcumin
programmed cell death (called “apoptosis”) in is likely to be beneficial as an anti-aging supple-
cancer cells, without any side effects, further ment. It protects against degenerative brain
helping to prevent tumor growth and spread. disorders such as Alzheimer’s disease (AD). In
The same researchers also studied breast can- AD, the brain accumulates a substance called
cers grafted onto mice. In an untreated control amyloid. Curcumin binds with amyloid, revers-
group, 96 percent of the mice had metastases to ing the process. Curcumin fed to aged animals
the lungs. The other groups were given dietary crosses the blood-brain barrier to bind with amy-
curcumin, with or without paclitaxel, or just the loid and reduce brain plaques.
drug. Paclitaxel reduced lung metastases slightly, Curcumin inhibits oxidative and inflammatory
but in those given curcumin, only 28 percent contributors to degenerative diseases, and is
showed evidence of lung tumors. This informa- better than anti-inflammatory drugs without
tion is very promising, as no treatments are side effects. It is useful for injuries and chronic
consistently effective in advanced breast cancer. arthritis, it lowers CRP, the inflammatory marker
Breast cancer is not the only tumor that may be of cardiac risk, and it also binds with excessive
helped by curcumin. Colon cancers (and other iron accumulation to reduce oxidative damage.
related tumors) have a high level of activity of a It is easy to incorporate curcumin into the diet by
receptor for a substance called epidermal growth eating a variety of curry dishes that are so
factor. A study of cultured colon cancer cells common in India. They are delicious and healthy.
showed that curcumin can inhibit the gene ex- An alternative is to take supplements of stan-
pression for this receptor, and thus block the dardized extract. Typical daily doses range from
growth of the tumor cells. 300 to 600 mg twice per day.
2
heart disease among the coconut-consuming Minangkabau in West
Obesity and Dementia
Sumatra, Indonesia. Asia Pac J Clin Nutr. 2004;13(4):377-84.) They
Last month I reported on research showing that found that both groups had a high intake of
obesity is related to heart disease in part because coconut, but it was unrelated to the risk of heart
fat cells produce the inflammatory marker, CRP. disease. The subjects with heart disease con-
Fat cells also produce substances that increase sumed the same amount of coconut as the con-
insulin resistance, worsening another risk fac- trols. However, those with heart disease had a
tor. New research shows that obesity is related to higher intake of animal fat and cholesterol, and
an increased risk of Alzheimer’s disease and a lower intake of carbohydrate than the controls.
other dementias.
The researchers also noted that the heart pa-
Researchers followed 1449 Finnish middle-aged tients had a higher animal protein intake. Coco-
adults from the 1970s for an average of 21 years. nut contains medium chain triglycerides and
They found that those who were obese had a tocotrienols (in the vitamin E family of nutri-
higher risk of Alzheimer’s compared to their ents) but no linolenic acid (an essential fatty
peers who were thinner. Although high blood acid). Other research suggests some increase in
pressure, smoking, and high cholesterol were certain risk factors compared to eating fish oils.
also found to be risk factors, when the research-
I think that eating coconut is unlikely to be a
ers controlled for those risks, the data showed
problem (other than being careful of total calorie
that obesity by itself was associated with double
intake in overweight people), if it is not excessive
the risk of dementia.
and is balanced with other essential fatty acids.
High blood pressure and cholesterol were inde- My August curry recipe includes coconut milk
pendently associated with about double the risk. and shredded coconut. I also use these in
Because some dementias are related to vascular smoothies (and add flaxseeds for linolenic acid).
disease, it is not surprising that smoking, high
cholesterol, and hypertension are likely to con- References
tribute to this risk. It is not yet clear that weight Curcumin Against Cancer
Aggarwal BB, et al., Curcumin suppresses the Paclitaxel-induced
reduction will lessen the risk, but it is clearly nuclear factor-kB pathway in breast cancer cells and inhibits lung
beneficial for many other reasons. metastasis... Clin Cancer Res 2005, 15 Oct;11:7490-7498.
Chen A, et al., Curcumin inhibits human colon cancer cell growth by
For even more protection, it is important to suppressing gene expression of epidermal growth factor receptor ...
engage in regular exercise. A new study on the Oncogene. 2005 Sep 19; [Epub ahead of print]
Nagai S, et al., Inhibition of cellular proliferation and induction of
same Finnish population shows that mid-life apoptosis by curcumin in human malignant astrocytoma cell lines. J
phyical activity at least twice a week reduces the Neurooncol. 2005 Sep;74(2):105-11.
Sun C, et al., Anticancer effect of curcumin on human B cell non-
risk of dementia in half, and the risk of Hodgkin’s lymphoma. J Huazhong Univ Sci Technolog Med Sci.
Alzheimer’s disease by 42 percent. (I would add 2005;25(4):404-7.
LoTempio MM, et al., Curcumin suppresses growth of head and
curcumin, vitamin E, lipoic acid, ginkgo, and neck squamous cell carcinoma. Clin Cancer Res. 2005 Oct 1;11(19 Pt
other supplements to your program.) 1):6994-7002.
Tirkey N, et al., Curcumin, a diferuloylmethane, attenuates
Ask Dr
Dr.. J cyclosporine-induced renal dysfunction and oxidative stress in rat
kidneys. BMC Pharmacol. 2005 Oct 15;5(1):15 [Epub ahead of print]
Q. Is eating coconut or coconut milk a problem Banjerdpongchai R, Wilairat P,.Effects of Water-soluble Antioxidants
and MAPKK/MEK Inhibitor on Curcumin-induced Apoptosis in
for heart disease risk? I know it is high in HL-60 Human Leukemic Cells. Asian Pac J Cancer Prev. 2005 Jul-
saturated fat. Sep;6(3):282-5.
Yang F, et al., Curcumin inhibits formation of amyloid beta
GK, Quebec, Canada, via Internet oligomers and fibrils, binds plaques, and reduces amyloid in vivo. J
Biol Chem. 2005 Feb 18;280(7):5892-901.
A. I have often been asked whether coconut is a Baum L, Ng A, Curcumin interaction with copper and iron suggests
one possible mechanism of action in Alzheimer’s disease animal
risk factor for the heart because of its saturated models. J Alzheimers Dis. 2004 Aug;6(4):367-77.
fat content. The information is mixed, but in Obesity and Dementia
moderation it is unlikely to be a problem. A Kivipelto M, Obesity and vascular risk factors at midlife and the risk
recent study of West Sumatrans who consume a of dementia and Alzheimer disease. Arch Neurol. 2005
Oct;62(10):1556-60.
lot of coconut helps to clarify this. The research- Rovio S, et al., Leisure-time physical activity at midlife and the risk of
ers evaluated heart disease patients and case dementia and Alzheimer’s disease. Lancet Neurol. 2005
Nov;4(11):705-11.
controls. (Lipoeto NI, et al., Dietary intake and the risk of coronary
3
In the Health News
•Common environmental toxins are more pervasive and dangerous than is suggested by health
authorities. Of particular concern, according to researchers, are lead, radon, tobacco smoke, and
byproducts of chemicals used to disinfect municipal water supplies, including trihalomethanes
(THM). They suggest that allowable levels (80 parts per billion in the USA) are far too high. As
little as 1 ppb can increase the risk of bladder cancer. (Wigle DT, Lanphear BP, Human Health Risks from Low-
Level Environmental Exposures... PLoS Med. 2005 Oct 18;2(12):e350 [Epub ahead of print].) Using a solid carbon block filter
can virtually eliminate the lead and THM from drinking water.
Ventilation of homes can reduce the radon risk. Dr. Janson's Healthy Living™
•Chronic back pain is a leading cause of lost work days. An exercise
program with both strength and flexibility training for 2-4 months is Published by
Vitality Now!®
effective treatment, and is better than ultrasound, electrical stimu- PO Box 384
lation, and hot packs. More intensive activity appears to be even Greenville, NH 03048
better than less intense regimens, refuting the myth that bed rest is Subscriptions: Free online
a good treatment for back pain, but it requires some effort. (Exercise or call 888-922-4848
training may ease chronic back pain. Reuters Health, October 4, 2005.) Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Consuming more beans, nuts, and cereal grains provides protection vided for information only. Its
against cancer. These contain inositol pentakisphosphate (similar to contents should not be used to
provide medical advice on indi-
phytate, or inositol hexaphosphate–IP6, already shown to help with vidual problems. Consult a
cancer), which blocks PI3K, an enzyme that promotes tumor growth health care professional for
through angiogenesis (Maffucci T, et al., Inhibition of the phosphatidylinositol 3-kinase/Akt medical or health advice.
pathway by inositol pentakisphosphate results in antiangiogenic and antitumor effects. Cancer Res. Email: drjanson@drjanson.com
These foods have many other benefits (fiber and
2005 Sep 15;65(18):8339-49). Copyright, 2005:
Michael Janson, M.D.
flavonoid content) and many tasty recipes include them.

Lentil-Tomato Soup
Lentil-T
This is a Mediterranean-style hearty soup for chilly fall days. Sauté onions and garlic with diced
carrots and celery in olive oil, adding chopped fresh basil and parsley, thyme, rosemary, and some
freshly ground pepper. When the garlic starts to turn brown, add boiling water, lentils, cubes of
potato, barley (about half as much as the lentils), and a can or two of organic fire-roasted tomatoes
or fresh, grilled tomatoes). Let this simmer until the potatoes, lentils, and barley are all soft. Add
chopped green leafy vegetables (chard, spinach, or kale), and when these are wilted, add some
lemon juice and a small amount of salt or soy sauce. As a final step, turn off the heat and fold in
some chopped fresh cilantro. You can use brown rice or millet instead of the barley, or you can leave
the grain out and serve the dish with a side of whole grain bread.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VIT
HEALTH ALITY
VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 7 No. 12
HEALTHY LIVING
Free on the web at www.drjanson.com
www.drjanson.com December

December,, 2005

Dear Friends,
I have often heard a commentary on the development of science
(and medical science in particular), meant to be reassuring to
those of us on the cutting edge of medicine, that goes something
like this: a new idea is at first ignored and then ridiculed for a
number of years and considered “impossible;” then it is attacked
as dangerous for some time; then, when dead bodies do not pile
up, it is regarded as ineffective but harmless; and finally, after
Michael Janson, M.D. about thirty years, it becomes commonly accepted, with many
Editor, Healthy Living
professionals saying “Oh, but we’ve known this for 30 years!”
In This Issue Part of this reluctance to accept new ideas results from a
Positive Medical Changes ............. 1 reasonable caution, and concern that latching on to new ideas too
Cancer Prevention .......................... 2 readily will lead to inappropriate acceptance of many that turn
Lifestyle Risk Reduction ................ 2
out to be false. This is understandable, and it is wise to wait for
scientific evidence before wholehearted adoption of new ideas.
Exercise and Osteoarthritis ........... 3
The problem is that scientific evidence is often discounted by
Ask Dr. J: Beta Sitosterol ................ 3
people who are mired in one model of thinking. As John Kenneth
References ........................................ 3 Galbraith said, “Faced with the choice between changing one’s
In The Health News ....................... 4 mind and proving that there is no need to do so, almost everyone
Diet and Disease ............................. 4 gets busy on the proof.”
In medicine, this has a long and colorful history. Dr. Ignaz
Autumn Vegetable Stew ............... 4
Semmelweis proposed handwashing when going from the au-
topsy room to the delivery room, and the maternal infection-related mortality on his wards was
virtually nil, but very high on other wards. His ideas were ignored by most of the medical profession,
who refused to accept that doctors could be carriers of disease. When Barry Marshall and Robin
Warren proposed that Helicobacter pylori was the cause of most peptic ulcers, it was discounted by
most physicians who “knew” that ulcers were caused by stress and high acidity levels, not an
infection. They just won the Nobel prize for their discovery. When Kilmer McCully found, in 1969,
that high serum homocysteine was a risk factor for heart disease, he was forced out of his pathology
position at Harvard, only to be vindicated almost 30 years later.
At the recent meeting of the American College for Advancement in Medicine, several presentations
seemed to confirm this schedule of “ignoring-rejecting-accepting” new treatment ideas. Of particular
interest was a presentation on natural treatments for hypertension. These are treatments that I
have been recommending in various forms (and with more recent additions) since 1976. What was
exciting was that the presenter. Mark Houston, MD, is the Director of the Hypertension Institute at
a Nashville Tennessee hospital, and a Clinical Professor of Medicine at Vanderbilt University School
of Medicine. He presented research and recommended essential fatty acids, fiber, garlic, vitamins
C, D, and E, coenzyme Q10, alpha-lipoic acid, taurine, lycopene, hawthorn, and other supplements.
This is a welcome departure from the usual medical school dogma. I suppose it’s been 30 years.
1
Cancer Prevention products (containing the carotenoid lycopene)
reduce prostate cancer risks.
Cancer of almost any kind is difficult to treat,
making prevention the most important defense. Virgin olive oil contains substances called phenols
In a recent article in The Lancet, a British that inhibit DNA damage that leads to cancer in
medical journal, researchers concluded that at a laboratory model of colon cancer causation,
least one third of deaths from twelve common suggesting that they might reduce colon cancer
cancers could be prevented by changes in lifestyle risk. These phenols also reduce the invasiveness
and living situations. Among the risk factors of the colon cancer cells. Fatty acids from fish
they evaluated were smoking, obesity, alcohol also reduce cancer risks, but it is important to eat
consumption, lack of exercise, and poor diet uncontaminated fish, such as wild salmon and
(primarily low fruit and vegetable intake). sardines (packed in water with no salt).
Among the most common malignant tumors are Many other plant-derived compounds
cancers of the lung, colon and rectum, breast, (phytochemicals) protect against cancer. They
prostate, uterus, cervix, liver, stomach, and blad- range from sulforaphane, isothiocyanates, and
der. Early detection of these tumors has helped indole-3 carbinol in broccoli and other crucifer-
reduce the mortality attributed to them, but ous vegetables, to ellagic acid, flavones, cat-
early detection is not the same as prevention. In echins, and phytates, found in berries, melons,
areas where smoking has declined, lung cancer beans, seeds, grains, and green tea. Consuming
has been proportionately reduced. a wide variety of these high-fiber and antioxi-
dant foods will help prevent many of the most
In China, on the other hand, 60 percent of men common and deadly cancers.
smoke, and they are often also exposed to indoor
pollution from heating and cooking with coal or Lifestyle Risk Reduction
related fuels, and these risks are synergistic. If Maintaining normal weight reduces cancer risk.
you ever enjoy the smell of a wood stove or Exercise level is another modifiable risk factor.
charcoal cooking, be aware that you are exposed In a Japanese study of 9039 men, those at the
to extra carcinogens. You can reduce such risks highest level of cardiorespiratory fitness, as mea-
with good ventilation of the home, and by grilling sured on a stress test, had a 60 percent reduction
outdoors, and using gas instead of charcoal. in cancer mortality compared to those at the
Some foods are particularly protective against a lowest level of fitness.
variety of cancers. Those rich in flavonoids, such In a study of 2987 women diagnosed with breast
as fruits and vegetables, have a high antioxidant cancer, 3-5 hours of walking per week reduced
capacity, which lowers cancer risks. Flavonoids mortality by about half compared to less activity.
include thousands of a variety of related An earlier study of 13,905 men showed that
compouds, such as flavones, flavanones, moderate intensity physical activity for 6-8 hours
isoflavones, catechins, anthocyanidins and per week lowered lung-cancer risk by 40 percent.
chalcones, and they include quercetin (in apples Toxic exposures to pollutants, include hydrocar-
and yellow onions), rutin (in buckwheat), hespe- bons, heavy metals, household chemicals, radon
ridin and naringenin (found in citrus fruits), and and other sources of ionizing radiation. There-
genistein (from soy and other beans). fore, it is important to take protective nutrients
Reducing exposure to environmental toxins is and herbs as part of a comprehensive nutritional
partly a function of dietary choices. Organic approach. Numerous dietary supplements can
foods contain fewer toxins, reducing the help prevent cancer (and they often contribute to
consumer’s burden of carcinogens. Meat con- greater survival in people who already have the
sumption (as I reported in July, 2005) is associ- diagnosis). Vitamins C, D, and E, carotenoids,
ated with an increased risk of colorectal cancer. coenzyme Q10, selenium, calcium D-glucarate,
Diets high in meat, cheese, and milk are associ- curcumin, beta-glucan, fish oil, and garlic, are
ated with stomach and esophageal cancer. Meat among the many protective nutrients. By com-
and milk are also linked to higher rates of ova- bining all of these lifestyle changes, I think that
rian and prostate cancers, while dietary tomato a majority of cancers are preventable.
2
Exercise and Osteoarthritis expensive than the other treatments, such as
saw palmetto. Recently, I have noticed a reduc-
It is often thought that exercise is not good for
tion in the prices of all of these supplements.
joints at risk of osteoarthritis (OA), which is
considered to be a “wear and tear” disease. The While I do not include beta sitosterol in my
concern is that the more use of joints, such as the prostate protocols, it is certainly worth consider-
knee, the more likely that the physical stress will ing as part of a prostate program, especially if
cause them to deteriorate more quickly. Re- the combinations that you have tried are not
search in animals has suggested that this is not working to reduce your symptoms. The typical
the case, and now a human study confirms this dose is about 130 mg daily.
good news for exercisers. Beta sitosterol is structurally similar to choles-
Researchers evaluated the cartilage content of terol, and supplements have been shown to re-
glycosaminoglycan (GAG), an important indica- duce cholesterol levels, possibly by blocking ab-
tor of cartilage strength, in 30 subjects who had sorption of dietary cholesterol (if you do not eat
had previous knee cartilage surgery, and were at cholesterol-containing foods, it may not be effec-
high risk for developing OA. After four months of tive). The doses used to lower cholesterol are
moderate exercise three times a week (the goal much higher than those used for the prostate,
was to increase strength, aerobic capacity, and from 500 mg to 10,000 mg per day.
agility), the exercise group had increased GAG Prostate symptoms are usually reduced by some
content of their cartilage (as measured by MRI) combination of saw palmetto (300-500 mg of
compared to the controls. standardized extract), pygeum (50-100 mg), and
A number of studies have shown that moderate nettle (250 mg). I also like to add extra lycopene
exercise training is actually valuable as a treat- (6 mg) for protection from prostate cancer.
ment for OA. A study of 109 participants showed
that exercise reduced pain and self-reported dis- References
ability, and improved functional capacity. Cancer Prevention
Goodarz D, et al., Causes of cancer in the world: comparative risk
A number of supplements can help treat OA. assessment of nine behavioural and environmental risk factors.
Glucosamine sulfate (1500-2000 mg/day), MSM Lancet 2005, Nov 19;366:1784-93.
Wolk A, Diet, lifestyle and risk of prostate cancer. Acta Oncol.
(1000-2000 mg), and chondroitin sulfate (1200 2005;44(3):277-81.
mg) not only relieve symptoms, but they also Gill CI, et al., Potential anti-cancer effects of virgin olive oil phenols
on colorectal carcinogenesis models in vitro. Int J Cancer. 2005 Oct
appear to help restore the joint cartilage. Vita- 20;117(1):1-7.
min C, fish oil, boswellia, curcumin, and ginger Norat T, et al., Meat, fish, and colorectal cancer risk... J Natl Cancer
Inst. 2005 Jun 15;97(12):906-16.
all help to reduce inflammation and pain. Slattery ML, et al., Eating patterns and risk of colon cancer. Am J
Epidemiol. 1998 Jul 1;148(1):4-16.
Ask Dr
Dr.. J Sawada SS, et al., Cardiorespiratory fitness and cancer mortality in
Japanese men: a prospective study. Med Sci Sports Exerc. 2003
Q. Why do you not recommend beta sitosterol in Sep;35(9):1546-50.
any of your prostate programs? Rock CL, Demark-Wahnefried W, Can lifestyle modification increase
survival in women diagnosed with breast cancer? J Nutr. 2002
CS, via Email Nov;132(11 Suppl):3504S-3507S.
Demark-Wahnefried W, Rock CL, Nutrition-related issues for the
A. Phytosterols are components of many seeds, breast cancer survivor. Semin Oncol. 2003 Dec;30(6):789-98.
nuts, beans (including peanuts or peanut butter Holmes MD, et al., Physical activity and survival after breast cancer
diagnosis. JAMA 2005 May 25;293(20):2479-86.
and peanut oil), and cereal grains. Beta sito- Lee IM, et al., Physical activity and risk of lung cancer. Int J
sterol is one of several of these compounds. Some Epidemiol. 1999 Aug;28(4):620-5.
Exercise and Osteoarthritis
good evidence suggests that beta sitosterol, one
Roos EM, Dahlberg L, Positive effects of moderate exercise on
of the phytosterols found in saw palmetto and glycosaminoglycan content in knee cartilage...in patients at risk of
pygeum, is effective by itself for prostate symp- osteoarthritis. Arthritis Rheum. 2005 Nov;52(11):3507-14.
Kettunen JA, Kujala UM, Exercise therapy for people with
toms. However, the research on beta sitosterol is rheumatoid arthritis and osteoarthritis. Scand J Med Sci Sports. 2004
not nearly as extensive as the research on stan- Jun;14(3):138-42.
dardized extract of saw palmetto. Bennell K, Hinman R, Exercise as a treatment for osteoarthritis. Curr
Opin Rheumatol. 2005 Sep;17(5):634-40.
Also, I have found that beta-sitosterol supple- Tak E, et al., The effects of an exercise program for older adults with
osteoarthritis of the hip. J Rheumatol. 2005 Jun;32(6):1106-13.
ments, at least until recently, have been more
3
In the Health News
•A probiotic supplement, Bifidobacterium, similar to the bacteria found in yogurt and other
fermented foods, reduces the symptoms of irritable bowel syndrome (IBS, or spastic colon). IBS
symptoms include gas, bloating, alternating diarrhea and constipation, abdominal discomfort,
and fatigue. The bacteria help both diarrhea and constipation. Supplements also appear to
reduce inflammation and restore immune balance in inflammatory bowel disease (IBD),
converting the pro-inflammatory state to anti-inflammatory. (O’Mahony L, et al., Lactobacillus and
bifidobacterium in irritable bowel syndrome: symptom responses and ...cytokine profiles. Gastroenterology. 2005 Mar;128(3):541-51.)

•Exercise in the elderly can reduce the risk of falling. A six-month Dr. Janson's Healthy Living™
supervised exercise program (for strength, agility, and flexibility)
cut the risk in half, and the benefits lasted for a year after the Published by
program finished (Liu-Ambrose TY, et al., The beneficial effects of group-based exercises on Vitality Now!®
PO Box 384
fall risk.... J Am Geriatr Soc. 2005 Oct;53(10):1767-73.) Vitamin D supplements, 1000
Greenville, NH 03048
IU daily for two years, also reduce falling in elderly people, even if Subscriptions: Free online
their vitamin D levels are normal. (Flicker L, et al., Should older people...receive or call 888-922-4848
vitamin D to prevent falls.... J Am Geriatr Soc. 2005 Nov;53(11):1881-8.)
Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•Omega-3 fatty acids prevent dry eye syndrome (a lack of tear produc- vided for information only. Its
tion leading to corneal damage), but common vegetable oils (such as contents should not be used to
provide medical advice on indi-
corn, and safflower with omega-6 fats) can more than double the risk. vidual problems. Consult a
Among 32,470 women, the highest omega-3 intake lowered risk by 17 health care professional for
percent compared to the lowest intake. Tuna was specifically benefi- medical or health advice.
cial, but you risk mercury toxicity by eating it. I recommend other Email: drjanson@drjanson.com
Copyright, 2005:
omega-3 sources. (Miljanovic B, et al., Relation between dietary n-3 and n-6 fatty acids and Michael Janson, M.D.
clinically diagnosed dry eye syndrome in women. Am J Clin Nutr. 2005 Oct;82(4):887-93.).

Autumn Vegetable Stew


Vegetable
Root vegetables provide hearty flavor and texture as well as good nutrition. In a crock pot, mix
cubed potatoes, butternut squash, carrots, and parsnips with chopped onions and garlic. Add
thyme, marjoram, fresh minced parsley, and a dash of cumin (and cinnamon if you like). Add
chopped fresh hot peppers (or ground cayenne) and a small amount of soy sauce to taste. Add pre-
cooked pinto beans (soak for 4-8 hours, discard the soaking water, and pressure cook for about 20
minutes in fresh water), diced fresh tomatoes (or organic fire-roasted tomatoes, tomato sauce, or
salsa), and vegetable stock to cover the bottom 1-2 inches. Cover the crock pot and cook on low or
high until the vegetables are tender. This may take all day on low, so you can go away in the
morning and come back to a finished meal. (You can also pressure cook this in 10 minutes.)

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 1
HEALTHY LIVING
Free on the web at www.drjanson.com

January, 2006

Dear Friends,
Many people make New Year’s Resolutions to improve their
lifestyles but have difficulty following through with them, some-
times not starting at all, and sometimes starting with great
enthusiasm, only to fail because of waning motivation and the
intrusion of all the life events that led to avoiding these things in
the first place. A new study of children and young teens sheds
some light on the problem.
Michael Janson, M.D.
Editor, Healthy Living In a study published in the Archives of Pediatrics & Adolescent
Medicine, researchers report that for kids, fun and fitness are
In This Issue more likely to provide motivation to exercise than concerns about
Lifestyle Resolutions ...................... 1 weight. What is true for children and adolescents in this regard
Shedding Light on Mushrooms ... 2 is also true for the vast majority of people. They know they should
Mushroom Health Benefits ........... 2
exercise (and eat better and reduce their stress), but they do not
do so because they see it as a struggle or a sacrifice (of time,
Homocysteine and Memory ......... 3
energy, or other pleasures) rather than a pleasure in itself.
Ask Dr. J: Vegan Candida Diet ..... 3
Most people will not maintain a healthy lifestyle simply because
References ........................................ 3
it is healthy; they have to experience real pleasure from their
In The Health News ....................... 4
foods, exercise activities, and relaxation efforts or they will
Diet and Disease ............................. 4
abandon them. They need to learn that healthy foods are deli-
Stuffed Portabella Mushrooms ..... 4 cious, and can be prepared in a wide variety of interesting
combinations, without too much work. The foods that other
higher animals eat, and that most people in less industrialized countries have eaten for millennia,
are those that are not only healthful, but also give them pleasurable experiences.
People also need to recognize that many exercises can be fun rather than a chore. Hiking, bicycling,
tennis, basketball, handball, rollerblading, kayaking, skiing, and dancing are examples of activities
that most people enjoyed when they were younger but abandoned because of the obligations of work,
family, and other responsibilities, and failure to appreciate their importance. You do not have to be
an endurance athlete to achieve better health through physical activity, although nothing is wrong
with athletic training if you like to do that. The important thing is to find an activity that you enjoy
and do it regularly, just as you would brush your teeth.
Even though we all feel that our schedules are tight, it is surprising how much time we can find when
we are committed to something (for example, you can ride a stationary bike while watching the news).
While change is difficult, it is easier if you see healthy changes as adding pleasures to your life. I have
a friend who had tried to quit smoking many times. Then one day he just stopped (without “quitting,”
and the psychological pressures that such artificial goals engender) and with no process, technique,
or plan. His “inner being” was just ready for the change. I tell patients not to sacrifice pleasure for
health, not only because I know they won’t do it, but also because I know they don’t have to.

1
Shedding Light on Mushrooms intestinal health, cholesterol control, and appe-
tite suppression. Compare mushrooms with meat
Mushrooms and other fungi have a long history
(which has zero fiber), and you find that mush-
of both culinary and medicinal use. In China and
rooms have more protein per calorie than typical
Japan and other Asian countries, some mush-
cuts of meat (19 grams of protein for 239 calories,
rooms have been revered for thousands of years
to say nothing of the 153 calories from fat).
for their health benefits. They are also tradi-
tional foods in other parts of the world. Mush- Mushrooms have a unique nutty, savory flavor,
rooms have had a mystique in many cultures, and can be combined in many different recipes.
thought to provide immortality, sexual prowess, I recommend many ways to prepare mushrooms,
and strength, or to convey spirituality. Perhaps including grilled or pan fried, sautéed with on-
some of this reputation derives from varieties of ions and garlic, minced up as part of a mush-
psychedelic mushrooms containing psilocybin room-bean pâté, stir-fried with oriental veg-
(often called “magic” or “sacred” mushrooms). etables, and stuffed caps with brown rice and
walnuts. They are also great in soups, such as
Although some toxic species of mushrooms get a
miso or mushroom-barley, or simply sliced and
lot of attention, and you do have to be extremely
added to a salad. Some of these recipes are found
careful if you decide to pick wild mushrooms,
in my earlier newsletters (and this one), and you
those in the food markets are not a problem. A
can find many on the Internet or recipe books.
wide variety of common and exotic or specialty
mushrooms are now available for cooking and as Health Benefits of Mushrooms
dietary supplements for both medicinal pur- While many mushrooms may have the same or
poses and preventive medicine. (If you do pick similar healthful properties, some have been
your own, you should definitely take them to an specifically studied and reported in medical lit-
expert for evaluation unless you are very experi- erature. Mushrooms can boost immunity, reduce
enced. I have picked cepes, or porcini, mush- cardiovascular disease, lower blood pressure,
rooms while hiking in the Pyrenees Mountains, and fight infections, and they may help to treat
but I had a guide who knew mushrooms well.) cancer. Shiitakes have specific antibacterial ef-
In many markets, in addition to the usual white fects, killing some pathogenic bacteria while not
button mushrooms, you can also find a wider harming the normal intestinal flora that are
variety of edible mushrooms. These may include needed for digestive health.
portabella, crimini (baby versions of the Maitake extract (D-fraction, a polysaccharide)
portabella), shiitake, oyster mushrooms, chant- activates macrophages, natural killer cells, and
erelles, maitake (also called “hen of the woods”), T-cells, and inhibits tumor growth. In mice with
and morels. In Chinese recipes, they often use breast cancer, treatment with chemotherapy was
“wood ears” or “tree ears” which grow right out of reduced and survival was 100 percent when they
the trunks of dead trees and look like ears. were given maitake extract along with the drug.
Mushrooms are nutritious. For example, 100 In a study of 10 cancer patients, maitake D-
grams of raw portabella mushroom (about 3 fraction reduced metastases, inhibited tumor
ounces) contain only 26 calories, but 2.5 grams of growth, lessened the expression of tumor mark-
protein, 5 grams of carbohydrate, virtually no ers, and enhanced NK cell activity. Reishi mush-
fat, 484 mg of potassium, and significant amounts room extracts have similar effects.
of copper, manganese, and zinc. Because they Polysaccharide immune modulators (beta
are 90 percent water, when mushrooms are glucans) found in mushrooms are probably re-
cooked down this would be a small portion, so sponsible for many of their healthful properties.
typical portions of cooked mushrooms can be They lower LDL-cholesterol and triglyceride lev-
significant sources of nutrients and fiber. els, reducing heart risk. Other components of
Portabella mushrooms contain 1.5 grams of di- reishi and others help to lower blood pressure.
etary fiber per 100 grams. Fiber is one of the Mushrooms may benefit HIV patients because of
most neglected nutrients. Although it is not their immune support and effect on natural
digested or absorbed, it is quite important for killer cells and T-cell balance and function.
2
Homocysteine and Memory dysfunction, allergies, and chemical sensitivi-
ties. It is usually preceded by excessive antibi-
New research ties high serum homocysteine
otic use, high sugar diets, or hormone therapies,
(Hcy) level with an increased risk of memory
all of which increase yeast growth.
loss. In memory testing on 2189 adults over six
years, those who developed memory loss were Candidiasis diets commonly eliminate refined
found to have higher Hcy levels and lower folate carbohydrates, such as sugar and white flour,
levels than those without memory loss. In sub- and are low in natural sweets such as dried
jects who had a high Hcy and low folate at the fruits, honey, and maple syrup. Some doctors
beginning, if these levels had improved by the restrict all fruits, which is unhealthful and usu-
end of the study, their memory scores increased. ally unnecessary. The anti-Candida diet is quite
compatible with vegetarianism. You may have
Homocysteine is a metabolite known to be asso-
to avoid yeast-related foods, such as bread, cheese,
ciated with vascular disease risk, and may itself
pickles, vinegar, and soy sauce, among others
be directly toxic to the blood vessels, rather than
(not all Candida patients are sensitive to yeast
just a marker. Dementias are often associated
foods). However, a vegan diet of whole grains,
with vascular disease, so doing what is possible
beans, vegetables, fresh fruits, seeds, and nuts is
to reduce the vascular risk may well help to
quite compatible with Candidiasis treatment.
improve brain function. It may also be that Hcy
is toxic to the brain as well as blood vessels. You might also need some supplements, includ-
ing grapefruit seed extract, garlic, and probiotics
Earlier studies have shown a relationship be-
(acidophilus and bifidobacteria), as part of your
tween Hcy levels and the risk of developing
treatment program, or some medications, such
Alzheimer’s disease and other forms of demen-
as Nystatin or other anti-fungal drugs.
tia. In a study of 816 subjects followed for four
years, those with high Hcy had twice the risk of
dementia. Independently of Hcy, low folate lev- References
els were associated with almost double the risk Mushrooms
of both dementia and Alzheimer’s disease. Composition: Mushrooms, portabella, raw, USDA National Nutrient
Database for Standard Reference, Release 18 (2005)
Homocysteine elevation is also associated with Kuznetsov OIu, et al., [Antimicrobial action of Lentinus edodes juice
on human microflora] Zh Mikrobiol Epidemiol Immunobiol. 2005 Jan-
an increased risk of strokes. In a study of 1015 Feb;(1):80-2.
men, those with the highest Hcy levels had Hirasawa M, et al., Three kinds of antibacterial substances from
Lentinus edodes (Berk.) Sing. (Shiitake, an edible mushroom). Int J
almost triple the risk of strokes compared with Antimicrob Agents. 1999 Feb;11(2):151-7.
men with the lowest levels. Again, men with the Kodama N, et al., Enhancement of cytotoxicity of NK cells by D-
Fraction, a polysaccharide from Grifola frondosa. Oncol Rep. 2005
highest folate levels had a 60-65 percent reduc- Mar;13(3):497-502.
tion in stroke risk. Hcy can be reduced by a high Kodama N, et al., Maitake D-Fraction enhances antitumor effects and
reduces immunosuppression by mitomycin-C in tumor-bearing
intake of fruits, vegetables (including mush- mice. Nutrition. 2005 May;21(5):624-9.
rooms), whole grains, and supplements. In addi- Kodama N, et al., Effect of Maitake (Grifola frondosa) D-Fraction on
tion to folic acid, supplements of vitamins B6 and the activation of NK cells in cancer patients. J Med Food. 2003
Winter;6(4):371-7.
B12 also lower homocysteine. Kimura Y, New anticancer agents: in vitro and in vivo evaluation of
the antitumor and antimetastatic actions of various compounds
Ask Dr. J isolated from medicinal plants. In Vivo. 2005 Jan-Feb;19(1):37-60.
Rajewska J, et al., [Biologically active compounds of edible
Q. I have yeast overgrowth, and want to follow mushrooms and their beneficial impact on health] Postepy Hig Med
Dosw (Online). 2004 Oct 5;58:352-7.
an anti-Candida diet, but I am vegan. Can a Kabir Y, et al., Effect of shiitake (Lentinus edodes) and maitake
vegan follow this diet? (Grifola frondosa) mushrooms on blood pressure and plasma lipids
of spontaneously hypertensive rats. J Nutr Sci Vitaminol (Tokyo).
DH, via Internet 1987 Oct;33(5):341-6.
Homocysteine and Memory
A. Yes, you can. Yeast overgrowth in the intesti- Nurk E, et al., Plasma total homocysteine and memory in the elderly:
nal tract can cause a variety of symptoms from The Hordaland Homocysteine study. Ann Neurol. 2005
either allergic reactions or the toxins that yeasts Dec;58(6):847-57.
Ravaglia G, et al., Homocysteine and folate as risk factors for
produce. Symptoms may include digestive dis- dementia and Alzheimer... Am J Clin Nutr. 2005 Sep;82(3):636-43.
turbances, anxiety, depression, headaches, skin Virtanen JK, et al., Serum homocysteine, folate and risk of stroke...
Eur J Cardiovasc Prev Rehabil. 2005 Aug;12(4):369-75.
disorders, recurrent yeast infections, immune
3
In the Health News
•A component of green tea may help reverse or slow the progress of some leukemias. Chronic
lymphocytic leukemia (CLL) is often a slow growing leukemia in adults. In a report on four
patients with clear evidence of progression, supplements of EGCG (epigallocatechin gallate) or
large amounts of green tea appeared to reverse the disease. (Shanafelt TD, Clinical effects of oral green tea
extracts in four patients with low grade B-cell malignancies. Leuk Res. 2005 Nov 30; [Epub ahead of print].) EGCG, a green tea
polyphenol, can cause programmed cell death in leukemic B-cells. One patient drank 8 cups of
green tea per day, and others took green tea extract in capsules.
Lymph node swelling reversed in three patients. Dr. Janson's Healthy Living™
•Antacids, such as Nexium and Zantac, double or triple the risk of
Published by
potentially deadly infectious diarrhea from C. dificile, a bacterium Vitality Now!®
that is difficult to treat. This was shown in a study of 1672 cases and PO Box 384
matched controls. (Dial S, et al., Use of gastric acid–suppressive agents and the risk of Greenville, NH 03048
community-acquired Clostridium difficile–associated disease JAMA. 21 December, 2005;294(23):2989- Subscriptions: Free online
(Instead, try licorice extract for heartburn.) Anti-inflammatory
2995.) or call 888-922-4848
drugs (NSAIDS) also increased the risk, but by a smaller amount. Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
•Researchers followed 4304 young adults for 15 years, and found that vided for information only. Its
contents should not be used to
higher consumption of plant foods (grains, fruits, vegetables, nuts, provide medical advice on indi-
and beans) reduced the risk of hypertension. At each increasing level vidual problems. Consult a
of consumption, blood pressures were lowered; those in the top fifth health care professional for
medical or health advice.
had a 36 percent reduced risk. Increasing meat intake had the Email: drjanson@drjanson.com
reverse effect, raising the risk of developing high blood pressure. Copyright, 2006:
Steffen LM, et al., Associations of plant food, dairy product, and meat intakes with 15-y incidence Michael Janson, M.D.
of elevated blood pressure…Am J Clin Nutr. 2005 Dec;82(6):1169-77.

Stuffed Mushroom Caps


Using large portabella mushrooms, carefully take off the stems by squeezing gently near the base
and rocking them back and forth. Clean all surfaces, reserving the caps, and trim and dice the
stems. Sauté these in olive oil with some garlic, ginger, and onions. Add some mashed tofu, a small
amount of soy sauce, and freshly ground pepper. Stir and then add some cooked brown rice or whole
wheat bread crumbs (about half as much as the rest of the mix) and toasted sesame seeds and stir
until the flavors are mixed. Coat the mushroom caps with olive oil, and cook them on a grill or
griddle; the surfaces should get sizzling brown on both sides, but don’t cook them completely. Stuff
the caps with a mound of the sautéed mixture and set them individually in a baking dish. Put the
dish in a preheated oven at 400 degrees, and bake them for 10-15 minutes.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 2
HEALTHY LIVING
Free on the web at www.drjanson.com

February, 2006

Dear Friends,
Our local supermarket carries a selection of natural and organic
foods in a separate shelf area of each department, so their
customers have an opportunity to make healthier choices. Just
the availability of these foods in a conventional market increases
health awareness among people who would not otherwise be
exposed to better foods. This is a significant change from just a
few years ago, when it was difficult or impossible to find whole
Michael Janson, M.D. grains and organic products in a supermarket.
Editor, Healthy Living
I was pleased to see a flyer published by the market promoting
In This Issue these foods, and providing educational articles that were for-
Health Foods in Supermarkets ..... 1 merly only found in health food stores. This pamphlet covered a
Skin Protection Update ................. 2 variety of topics, including the antibiotic properties of gold-
Oral Supplements for Skin ........... 2
enseal, the nutritional value of sweet potatoes, cancer protection
from lycopene (in tomatoes and watermelon), the importance of
Exercise Helps the Brain ................ 3
organic foods (and why they are more expensive), and why you
Ask Dr. J: Gastritis and Drugs ...... 3
should avoid tap water (using bottled or filtered water instead).
References ........................................ 3
While not all of the information in this pamphlet was accurate
In The Health News ....................... 4
(they cautioned against taking vitamin C in doses above 2000 mg
Diet and Disease ............................. 4
per day, which is perfectly safe, recommended cheese pizza and
Millet-Yam-Veg Patties .................. 4 ice cream as alternative sources of calcium, and sugary ketchup
for lycopene), it is certainly a step in the right direction, and is one
more piece of evidence that healthier foods are becoming more mainstream. At the same time, health
food stores are growing rapidly and becoming more like supermarkets, slightly beginning to blur the
distinction between the two. Unfortunately, some of this “blurring” has come through large health
food stores starting to carry more commercial products with lots of white flour and refined sugar (even
though some of these are organic, they are still not healthful).
I also recently met a colleague in conventional medicine at a brunch, and he pointed out how
“alternative” medicine is becoming more accepted in mainstream circles. We both noted the use of
glucosamine sulfate and fish oil by rheumatologists to treat arthritis (he was aware that vets have
been using glucosamine for a long time for horses, and taking it themselves), and he knew that niacin
(vitamin B3) is effective to lower cholesterol and raise the HDL (good) cholesterol. While this is
encouraging, I still see that there is a long way to go. Much of the food marketplace (both markets
and restaurants) is still filled with junk masquerading as food, and most of the medical community
has negative feelings about complementary/alternative/integrative medicine, even when it is
documented in the medical literature.
Unlike my thoughts on these issues 30 years ago, I am now hopeful that the merging of the best of
these worlds will happen in my lifetime (although that could still mean it is a long way off).

1
Skin Protection Update with a cream containing 10% green tea extract
and oral supplements of 300 mg twice a day, skin
The skin is our first layer of protection from the
biopsies showed improved elastic tissue content.
elements, but it needs protection itself from
The study lasted only eight weeks, during which
damaging environmental exposures. I reviewed
time the benefits were not visible other than on
skin health in July, 2004, but new research
biopsy. The authors speculated that longer stud-
continues to provide information that may fur-
ies would be needed to show observable benefits.
ther help to reduce aging and skin disease (im-
portant not only for cosmetic benefits but also for Another double-blind study last year showed
cancer prevention and improved general health). similar results in reversing skin aging with oral
supplements. In 40 subjects, 20 were treated
Topical application of niacinamide (vitamin B3)
with supplements of alpha-lipoic acid, proantho-
to facial skin can increase elasticity and reduce
cyanidins, and a mixture of vitamins and miner-
fine lines, hyperpigmentation, redness, and poor
als, while the other 20 were treated with placebo.
texture of the skin, which are all signs of
Objective measurements of skin thickness and
photoaging (ultraviolet damage). In a study on
elasticity showed improvement with active treat-
50 subjects, researchers applied 5% niacinamide
ment compared to placebo. Skin roughness and
to one side of the face and a placebo cream to the
both fine and coarse wrinkles were also better,
other to serve as the control.
based on clinical assessment. In subjective evalu-
After 12 weeks of treatment, all of the improve- ation by participants, the active treatment was
ments above were noted by both observation and significantly better.
instrumental measurements on the treatment
In a study of a combination of orally adminis-
side, but not on the control half of the face. A 5%
tered nutrients, 62 women from 45 to 73 years
cream would have approximately 1500 mg in one
old were given either the supplements or a pla-
ounce. Adding 3000 mg (the contents of six 500-
cebo for a total of 12 weeks. Their skin elasticity
mg capsules) to a 2-oz tub of natural face cream
was improved after six weeks with the treatment
would provide this concentration.
as measured by optical equipment, and skin
Earlier studies have shown that topical vitamin roughness was lessened significantly after 12
C protects the skin against ultraviolet damage weeks. The nutrients included vitamins C and E,
(from both UVA and UVB). It has now also been carotenoids, selenium, and zinc, as well as blue-
shown to help treat photoaging of the skin. berry extract and proanthocyanidins.
Vitamin C promotes collagen formation, light-
Lycopene is a red carotenoid found in tomatoes,
ens hyperpigmentation, and reduces inflamma-
watermelon, red grapefruit, and red navel or-
tion, in addition to its antioxidant protection.
anges (watermelon and red grapefruit have more
In one six-month, double-blind study, a cream lycopene than fresh tomatoes). Oral and topical
with 5% vitamin C was applied to skin of the lycopene protects against UV damage to skin. In
lower neck and arms (areas with evidence of a study of topical application, lycopene reduced
photoaging) in otherwise healthy female volun- skin wrinkling, redness, and inflammation, and
teers. In addition to observation of the skin by the effect was greater with higher doses. In a
both the subjects and by dermatologists, the study of oral lycopene, volunteers ingested 10-
researchers did biopsies to determine the effects mg supplements daily, and were tested for red-
of the treatment. The biopsied tissues showed ness following UV irradiation. By week 12, they
increased density of the skin, reduced wrinkling, had a significantly reduced response to UV light.
and evidence of repair of the elastic tissue.
Finally, the hormone progesterone helps to re-
Oral Supplements for Skin duce skin wrinkling associated with aging. A
Green tea extracts containing EGCG (epigallo- controlled study on 40 subjects using 2% proges-
catechin gallate) have antioxidant and anti-in- terone cream showed increased elasticity and
flammatory properties. They have become popu- firmness of the skin, and reduced wrinkling
lar as components of skin creams and as oral around the eyes, nose, and mouth. Blood levels of
supplements. In a study combining treatment the hormone increased during treatment.
2
Exercise Helps the Brain majority of gastric ulcers, so treatment is very
important. If Helicobacter testing is positive,
Regular exercise, even if only a very modest
antibiotics are prescribed to eliminate the bacte-
amount, appears to help preserve brain function
ria and help prevent ulcers and gastric cancer.
in elderly people. Researchers recruited 1740
subjects who had normal cognitive function at 65 Tagamet reduces stomach acid production, but it
years old and followed them for over 6 years, may cause some side effects. Newer antacid
testing them every two years. drugs, such as Prilosec (the precursor to Nexium,
which is not really any better), Protonix, and
Those subjects who exercised three or more times
Prevacid work differently, but they also have
per week, had a 38 percent lower risk of develop-
side effects (headaches, diarrhea, dry mouth,
ing any form of dementia (including Alzheimer’s
cough, and abdominal pain).
disease and others) compared to those who exer-
cised fewer than three times per week. You can reduce symptoms by improving your
diet–eliminating junk and eating foods that are
Even walking for just 15 minutes more than
low in sugar and fat, and taking some dietary
three times per week provides significant ben-
supplements. For immediate relief, you can chew
efit. One value of exercise is the improvement in
tablets of deglycyrrhizinated licorice, or DGL.
circulation to the brain (and other tissues), but it
Mixed with saliva, this coats the lining of the
also has other benefits that might play a role in
stomach and esophagus, protecting it from acid
prevention of brain degeneration. Physical ac-
and relieving heartburn. L-glutamine (1000-6000
tivity helps to control blood sugar, and this also
mg daily), vitamins C (4000-6000 mg) and E
reduces age-related tissue deterioration. High
(400-800 IU), N-acetyl cysteine (1000-2000 mg),
sugar levels lead to advanced glycation end prod-
and zinc (30-50 mg) also help gastric healing.
ucts (AGEs), toxic substances that interfere with
blood vessel and membrane function.
References
An earlier study showed that physical activity at Skin Protection Update
least twice a week was protective, reducing non- Bissett DL, et al., Niacinamide: A B vitamin that improves aging facial
Alzheimer’s dementia by 50 percent and skin appearance. Dermatol Surg. 2005 Jul;31(7 Pt 2):860-5.
Alzheimer’s disease by 60 percent. This study Humbert PG, et al., Topical ascorbic acid on photoaged skin. Clinical,
topographical and ultrastructural evaluation: double-blind study vs.
followed subjects for 21 years, and this level of placebo. Exp Dermatol. 2003 Jun;12(3):237-44.
benefit is remarkable for such a small change in Farris PK, Topical vitamin C: a useful agent for treating photoaging
and other dermatologic conditions. Dermatol Surg. 2005 Jul;31(7 Pt
physical activity. Of course, higher levels of 2):814-7.
physical activity have other benefits, and brain Segger D, Schonlau F, Supplementation with Evelle improves skin
smoothness and elasticity in a double-blind, placebo-controlled
function is also preserved by good nutrition and study with 62 women. J Dermatolog Treat. 2004 Jul;15(4):222-6.
dietary supplements (acetyl L-carnitine, alpha- Thom E, A randomized, double-blind, placebo-controlled study on
the clinical efficacy of oral treatment with DermaVite on ageing
lipoic acid, coenzyme Q10, vitamin E, N-acetyl symptoms of the skin. J Int Med Res. 2005 May-Jun;33(3):267-72.
cysteine, and ginkgo biloba among others). Chiu AE, et al., Double-blinded, placebo-controlled trial of green tea
extracts in the clinical and histologic appearance of photoaging skin.
Ask Dr. J Dermatol Surg. 2005 Jul;31(7 Pt 2):855-60.
Fazekas Z, et al., Protective effects of lycopene against ultraviolet B-
Q. I’m taking Tagamet for gastritis caused by induced photodamage. Nutr Cancer. 2003;47(2):181-7.
Aust O, et al., Supplementation with tomato-based products
another medication. Can I do anything instead of increases lycopene...[and] protects against UV-light-induced
the drug to manage this problem? erythema. Int J Vitam Nutr Res. 2005 Jan;75(1):54-60.
Holzer G, et al., Effects and side-effects of 2% progesterone cream on
ES, via Internet the skin of peri- and postmenopausal women...Br J Dermatol. 2005
Sep;153(3):626-34.
A. A number of medications can cause gastric Exercise and The Brain
upset, including aspirin and other non-steroidal Larson EB, et al., Exercise is associated with reduced risk for incident
anti-inflammatory drugs (NSAIDS such as dementia among persons 65 years of age and older. Ann Intern Med.
2006 Jan 17;144(2):73-81.
Motrin, Advil, and Naprosyn). It can also worsen Rovio S, et al., Leisure-time physical activity at midlife and the risk of
with exposure to alcohol and caffeine, and the dementia and Alzheimer’s disease. Lancet Neurol. 2005
Nov;4(11):705-11.
symptoms are often increased by sugary, fatty Virmani A, et al., Effects of Metabolic Modifiers Such as Carnitines,
fast foods. Gastritis can be associated with the Coenzyme Q10, and PUFAs against Different Forms of Neurotoxic
Insults.... Ann N Y Acad Sci. 2005 Aug;1053:183-91.
bacterium, Helicobacter pylori, which causes a
3
In the Health News
•High cholesterol levels are associated with an increased risk of developing hypertension. In a
study of 3110 men with no heart disease or hypertension for 14 years, compared to subjects with
the lowest cholesterol, those with the highest total cholesterol had a 23 percent higher chance
of developing hypertension, and those with the highest cholesterol relative to the HDL had a
54 percent increased risk. Men with the highest HDL had a 32 percent lower risk compared to
those with the lowest HDL. (Halperin RO, et al., Dyslipidemia and the risk of incident hypertension in men. Hypertension.
2006 Jan;47(1):45-50.) A previous study showed the same association in women.

•In a study of 64 subjects with chronic, obstructive lung disease, Dr. Janson's Healthy Living™
omega-3 oil supplements (about 3 Tbsp) reduced inflammatory
Published by
markers and improved both walking distance and oxygen satura- Vitality Now!®
tion. This condition is otherwise difficult to treat. Those given PO Box 384
omega-6 oils showed no change. (Matsuyama W, et al., Effects of omega-3 polyunsatu- Greenville, NH 03048
rated fatty acids on inflammatory markers in COPD. Chest. 2005 Dec;128(6):3817-27.) Subscriptions: Free online
Diet and Disease or call 888-922-4848
Information herein is not
•Eating fish helps to preserve brain function. Researchers evaluating medical advice or direction. All
3718 subjects over 6 years found that those who ate fish once a week material in this newsletter is pro-
had a 10 percent slower cognitive decline (gaining about 3 years of vided for information only. Its
contents should not be used to
brain preservation) while those who ate fish twice or more per week provide medical advice on indi-
gained about 4 years (13 percent slower decline). It was not clear vidual problems. Consult a
whether it was from the omega-3 oils in fish or because eating fish health care professional for
medical or health advice.
reduced consumption of meat and saturated fat. However, based on
Email: drjanson@drjanson.com
other data, the researchers speculated that the result was likely due Copyright, 2006:
to the essential fatty acids. (Morris MC, et al., Fish consumption and cognitive decline Michael Janson, M.D.
with age in a large community study. Arch Neurol. 2005 Dec;62(12):1849-53.

Millet-Yam-Veg Patties
Bake a medium yam until tender (about 1 hour). Mix 1 cup of millet in 3 cups of water in a saucepan
and bring to a boil, add 1 Tbsp of tamari soy sauce, then simmer until the water is absorbed (about
25 minutes). Finely mince 1 large onion and 2 cloves of garlic, and sauté in olive oil with freshly
ground black pepper and 1/2 tsp of thyme. Mince a green, such as arugula or spinach, add 1 cup
to the onions when they are brown, and mix well. Mash this all together with the millet and the
yam until they are well mixed. Form patties that are about 1/2 to 3/4 inch thick. It should make
about six patties. Place them in a skillet with a small amount of olive oil, and pan fry them until
the surfaces are just crisp. You can vary this by using curry powder and cumin, or you can use
oregano for a different flavor. They can be served as a side dish or as a main dish with a salad.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 3
HEALTHY LIVING
Free on the web at www.drjanson.com

March, 2006

Dear Friends,
A recent article in Newsweek covered the intensity with which
people are searching for their geneological heritage, with DNA
analysis adding a new dimension to the ability to accurately trace
ancestry. In addition to satisfying their curiosity about relatives
they may never have known about, this genetic code search gives
people the ability to learn about potential inherited diseases that
are in their family tree.
Michael Janson, M.D.
Editor, Healthy Living It is interesting that 99.9 percent of our genes are the same as
every other human (and slightly less than that are the same as our
In This Issue close relatives in the animal kingdom), while a mere 0.1 percent of
Genes, Lifestyle, and Health ......... 1 our genes account for the differences among individuals. These
L-Carnitine Update ........................ 2 are important differences, and biochemical individuality suggests
Lycopene and Blood Pressure ...... 2
that each person’s nutritional needs are somewhat different from
the next person’s, but it is also important not to lose sight of the
Imagery to Stop Smoking .............. 3
fact that in many ways we are very similar.
Ask Dr. J: Vitamin C Safety ........... 3
On some level our nutritional needs to maintain good health are
References ........................................ 3
the same. For example, we may need different amounts of water,
In The Health News ....................... 4
but we all need water, and the variation in amount has far more
Diet and Disease ............................. 4
to do with physical activity, salt intake, and illness than with
Potato-Kale Soup ............................ 4 genes. Similarly for protein: other than during growth phases,
healing from surgery or trauma, or kidney and liver diseases that
are worsened by too much protein, the main variation in need relates to activity levels, and it is usually
accounted for by an increase or decrease in caloric intake (a higher caloric intake of healthy foods will
contain more protein). As a result, you usually needn’t make a special effort to get extra protein.
It may be somewhat of a relief to think that our health problems lie in our genes, whether it is obesity,
diabetes, heart disease, immune disorders, cancer, Parkinson’s, Alzheimer’s, or other diseases, or even
susceptibility to infections. However, I am reminded of Shakespeare’s comment in Julius Caesar that
“the fault, dear Brutus, is not in our stars, but in ourselves that we are underlings”, which I would
paraphrase as “it is not in our genes, but in our lifestyles, that we are unhealthy.” (I saw a cartoon once,
where one person excitedly exclaims to another “It’s in our stars, our stars! We’re off the hook!) Well,
we are not really off the hook. How we choose to live our lives is the main determinant of our present
and long-term health (although genetic tendencies do play some role).
The conclusion I draw is that we have enormous power to influence the development of chronic
degenerative diseases and to slow the aging process. The “usual suspects” of diet, dietary supplements,
exercise, stress management, aesthetic and spiritual pursuits, and satisfying relationships, almost
always trump genes in their effect on our health. Without ignoring the influence of genes, for the most
part we are in control of our health destiny, and this is good news.

1
L-Carnitine Update age leads to increasing oxygen free radical pro-
duction. LC significantly inhibits the formation
L-carnitine (LC) is an amino acid with numerous
of these free radicals, reducing oxidative damage,
benefits as a dietary supplement. I have previ-
inflammation, and cancer risk.
ously reported its benefits in heart disease, man-
aging blood lipids, arterial disease in the legs, and In type I diabetics, nerve degeneration (neuropa-
kidney disease. As acetyl L-carnitine, it helps in thy) is a complication of high sugar levels, and
the preservation of brain function when com- controlling blood sugar is one goal of therapy.
bined with alpha-lipoic acid. Although LC is manu- However, even in young diabetics, beginning signs
factured in the body, with aging or stresses the of neuropathy can occur early. In 51 diabetics
production is reduced, making supplements im- averaging 12 years old, 75 percent of them had
portant to overall health. measurable nerve conduction defects. Half were
given supplements of 2000-3000 mg of L-car-
LC has been helpful in conditions related to
nitine per day for two months. At the end of the
oxidative stress, but it is not itself an antioxidant.
study, those with the earliest stages of neurologi-
It apparently increases the expression of genes
cal deficit had a 44-50 percent improvement in
related to the production of two antioxidant sub-
signs of neuropathy, while those with more ad-
stances, heme oxygenase and nitric oxide. These
vanced deficits did not improve as much (perhaps
two substances are also anti-inflammatory and
needing higher doses or longer treatment).
reduce excessive cell proliferation, providing still
further benefits from taking LC supplements to Lycopene and Blood Pressure
reduce heart disease and cancer. Lycopene is an antioxidant red carotenoid found
A recent article has noted that LC supplements in tomatoes that helps to reduce the risk of heart
help cancer patients by reducing fatigue associ- disease, loss of vision, and prostate cancer. A
ated with both the disease and with the chemo- recent study in people with moderate elevations
therapies used to treat it. Researchers treated 12 of blood pressure shows that lycopene can signifi-
advanced cancer patients who were on chemo- cantly lower systolic pressure (the higher num-
therapy with 6000 mg per day of LC for 4 weeks. ber). Researchers evaluated 31 subjects from 30
Fatigue was significantly decreased and quality to 70 years old with stage 1 hypertension (systolic
of life improved, as measured on a standardized pressure of 140-159 and diastolic of 90-99).
symptom questionnaire. Patients with advanced Supplements of a tomato extract containing lyco-
cancer often have muscle wasting (cachexia) but pene were administered for four weeks, alternat-
in these patients LC supplements increased their ing with a placebo for four weeks. While on the
muscle mass and appetites, important contribu- active substance, their systolic blood pressures
tors to survival and quality of life. dropped by 10 points. Diastolic pressure dropped
L-carnitine is necessary for the metabolism of by an average of 4 points. In addition, while on the
fatty acids for energy in the mitochondria. It is tomato extract, evidence of lipid peroxidation
the critical transport molecule to take the fatty was also significantly reduced. None of the sub-
acids across the mitochondrial membrane. Deple- jects had been on medications for hypertension.
tion of LC impairs cellular energy production. Any pressures over 120/80 increase the risk of
Cancer chemotherapy drugs increase the excre- arteriosclerosis and other diseases. Lycopene also
tion of LC in the urine, reducing the amount improves lung function in people with asthma or
available to the cells. Also, cancer patients have chronic obstructive pulmonary disease (COPD).
increased metabolic requirements for LC. Lycopene has other benefits as well, including
An earlier study showed that LC protects against protecting the skin from the effects of ultraviolet
the development of liver cancer in an animal light. Volunteers taking lycopene for 10-12 weeks
model. Chronic inflammation (including alcohol had a decrease in the redness response to UV,
damage and hepatitis both of which contribute to suggesting protection from sun exposure. In an
the development of cirrhosis) plays a role in the animal study, lycopene protected animals from
development of liver cancer. Abnormal mitochon- the damaging heart and kidney effects of
drial function that results from the chronic dam- Adriamycin, a cancer chemotherapy drug.
2
Interestingly, lycopene is even more abundant in problem, and may even help to reduce intestinal
several fruits than in tomatoes. Pink and red absorption of oxalate, reducing the formation of
grapefruit, papaya, red navel oranges, and water- such stones.
melon all have higher lycopene levels than fresh Oxalate stones can be prevented with adequate
tomatoes, (20 to 72 mcg per gram, versus 8-42 for dietary intake of magnesium (400-500 mg as
tomatoes), and their juices have even more. How- aspartate or citrate) and vitamin B6 (pyridoxine,
ever, tomatoes are higher when cooked or concen- 100 mg), as well as adequate fluids. Reducing
trated, as in sauces, tomato paste, or juice. animal protein in the diet can help by lowering
Imagery to Stop Smoking the urinary excretion of calcium. Vegetarians
have a lower incidence of kidney stones (veg-
Stopping smoking is notoriously difficult, but
etable protein may not be a problem).
many people still manage to stop, even if they
have been smoking heavily for many years. A new Reducing salt intake and increasing potassium
study shows that guided imagery helps smokers may also be helpful in reducing calcium oxalate
in their efforts to stop. Subjects were divided into stones. A diet high in vegetables, whole grains,
two groups, both given counseling and educa- beans, and fruits is very high in potassium and
tional sessions. Of the 71 subjects, 38 were also low in sodium. Citrus fruits also contain lots of
trained in visualization, and given a 20-minute citric acid, which may also help to prevent stone
audiotape to practice daily. formation.
The tape included muscle relaxation, breathing Eliminate caffeine (coffee, tea, chocolate) and
exercises to calm the mind, and visualizing them- sugar from the diet. Both of these may increase
selves healthy and exercising. In the intervention calcium in the urine and enhance stone forma-
group, 26 percent were still abstinent at the end tion. You do not need to worry about vitamin C.
of two years, while the control group had only a 12
percent success rate. Visualization also helps other References
health problems, such as headaches and arthritis. L-Carnitine Update
Calo LA, et al., Antioxidant effect of L-carnitine and its short chain
In another study, a workplace counseling pro- esters: relevance for the protection from oxidative stress related
gram also helped. Of 223 subjects who complied cardiovascular damage. Int J Cardiol. 2006 Feb 8;107(1):54-60.
Gramignano G, et al., Efficacy of l-carnitine administration on
(out of 308 who consented to participate), smok- fatigue... in 12 advanced cancer patients undergoing anticancer
ing cessation was successful in 40-55 percent therapy. Nutrition. 2006 Feb;22(2):136-45.
Chang B, et al., L-carnitine inhibits hepatocarcinogenesis via
after one year, and intensive counseling helped protection of mitochondria. Int J Cancer. 2005 Feb 20;113(5):719-29.
96 percent of those to maintain abstinence for Uzun N, et al., Peripheric and automatic neuropathy in children with
type 1 diabetes mellitus: the effect of L-carnitine treatment...
another 12 months. All successful participants Electromyogr Clin Neurophysiol. 2005 Sep-Oct;45(6):343-51.
reported an improved quality of life. Sachan DS, et al., Decreasing oxidative stress with choline and
carnitine in women. J Am Coll Nutr. 2005 Jun;24(3):172-6.
Ask Dr. J Lycopene and Blood Pressure
Engelhard YN, et al., Natural antioxidants from tomato extract
Q. I’ve had kidney stones. Can I still take supple- reduce blood pressure... Am Heart J. 2006 Jan;151(1):100.
ments of vitamin C? Mohanty NK, et al., Lycopene as a chemopreventive agent in the
treatment of high-grade prostate intraepithelial neoplasia. Urol
DL, Florida, via email Oncol. 2005 Nov-Dec;23(6):383-5.
Ochs-Balcom HM, et al., Antioxidants, oxidative stress, and
A. Vitamin C does not cause kidney stones. This pulmonary function in individuals diagnosed with asthma or
COPD. Eur J Clin Nutr. 2006 Feb 15; [Epub ahead of print]
is a myth that has been around since 1973, but no Stahl W, et al., Lycopene-rich products and dietary photoprotection.
evidence of a problem has surfaced in spite of the Photochem Photobiol Sci. 2006 Feb;5(2):238-42.
large number of people taking large doses of Yilmaz S, et al., Protective effect of lycopene on adriamycin-induced
cardiotoxicity and nephrotoxicity. Toxicology. 2006 Feb 1;218(2-
vitamin C in a variety of forms. (Unfortunately, a 3):164-71.
myth is something that never was true and al- Imagery to Stop Smoking
ways will be.) Wynd CA, Guided health imagery for smoking cessation and long-
term abstinence. J Nurs Scholarsh. 2005;37(3):245-50.
The most common kidney stones are composed of Hutter H, et al., Smoking cessation at the workplace: 1 year success
of short seminars. Int Arch Occup Environ Health. 2006 Jan;79(1):42-8.
calcium oxalate. One of the best ways to avoid Baird CL, Sands L, A pilot study of the effectiveness of guided
them is to be sure to drink enough water. Normal imagery with progressive muscle relaxation to reduce chronic pain
... Pain Manag Nurs. 2004 Sep;5(3):97-104.
amounts of calcium in the diet are usually not a
3
In the Health News
•Statin drugs for high cholesterol levels were thought to reduce the risk of age-related macular
degeneration, but new research shows just the opposite. (McGwin G Jr, et al., 3-hydroxy-3-methylglutaryl coenzyme
a reductase inhibitors and the presence of age-related macular degeneration in the Cardiovascular Health Study. Arch Ophthalmol. 2006
Jan;124(1):33-7.) In data from 2755 subjects, statins were shown to increase macular degeneration by
13 percent, and after statistical adjustments the number climbed to 40 percent. This was only a
trend, but it is important in considering whether to take the medications, especially since safe
alternatives exist (policosanol, red yeast rice, niacin, and gugulipids, among others).
•Compounds found in soy and cruciferous vegetables (cabbage, broccoli Dr. Janson's Healthy Living™
and others) enhance DNA repair, providing some explanation as to
why these foods help to prevent cancer. Genistein from soy and indole- Published by
3 carbinol from the vegetables administered to both breast and Vitality Now!®
prostate cells increase the levels of two proteins (BRCA1 and BRCA2) PO Box 384
Greenville, NH 03048
that enhance DNA repair. Combining the two phytochemicals works Subscriptions: Free online
even better. (Fan S, et al., BRCA1 and BRCA2 as molecular targets for phytochemicals indole-3- or call 888-922-4848
carbinol and genistein in breast and prostate cancer cells. Br J Cancer. 2006 Feb 13;94(3):407-26.)
Information herein is not
Diet and Disease medical advice or direction. All
material in this newsletter is pro-
•In a study of 14,850 men and women, the group with the highest vided for information only. Its
saturated fat intake, had a 4.3 percent lower bone density than the contents should not be used to
group with the lowest intake. Men under 50 had the most clear-cut provide medical advice on indi-
vidual problems. Consult a
effect, but it also affected women. This result was after adjustments health care professional for
for age, sex, weight, height, race, total energy, dietary calcium, medical or health advice.
smoking, weight-bearing exercise and hormone replacement in women. Email: drjanson@drjanson.com
The results were independent of dietary protein and vitamin C. (Corwin Copyright, 2006:
RL, et al., Dietary saturated fat intake is inversely associated with bone density in humans: analysis Michael Janson, M.D.
of NHANES III. J Nutr. 2006 Jan;136(1):159-65.

Potato-Kale Soup
In a skillet or wok, stir fry chopped onions and garlic with some diced celery in olive oil (you can also
add diced carrots as an option). In a large soup pot, put in cleaned, diced potatoes and more than
enough water to cover. You can also use some organic vegetable stock or broth (Imagine Foods,
Pacific Foods, or other brands) instead of some of the water. Add a touch of cumin, chopped fresh
parsley, thyme, fresh ground black pepper, a bunch of chopped fresh dill, and a small amount of soy
sauce to taste (you can use sea salt if you prefer). Put the stir fry mixture into the pot and cover it
to bring to a boil, and then simmer until the potatoes are just starting to soften. While simmering
the mix, mince a bunch of fresh kale. Add the kale to the soup and cook until this is tender. Sprinkle
on some uncooked minced dill at the end.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 4
HEALTHY LIVING
Free on the web at www.drjanson.com

April, 2006

Dear Friends,
Not so fast! Wait before believing news about diets. In comment-
ing on scientific data regarding health care, and especially nutri-
tion and alternative medicine, the news media is apt to jump to
conclusions, and false ones at that. This can almost be forgiven
when even the researchers who do the studies and the editorialists
of the journals that publish them make similar erroneous claims.
I wonder if the journals benefit from sensational reporting.
Michael Janson, M.D.
Editor, Healthy Living Recently, this was evident in the widespread reporting of several
studies of diet that “clearly” showed that no benefits in terms of
In This Issue reduction of heart disease or cancer could be achieved by following
Healthy Low-Fat Diets ................... 1 a low-fat diet. The only problem with the studies and the hoopla
Tea: Green, Black, and Red ........... 2
surrounding them was that they did not actually study low-fat
diets! What they really studied was a comparison of a high-fat diet
Caffeine-Free Red Tea ................... 2
with a very-high-fat diet. Maybe it is just that people (including the
Hot Pepper and Cancer ................. 3
news reporters) love to hear good things about their bad habits.
Ask Dr. J: Arthritis and Food ........ 3
These studies were derived from the Women’s Health Initiative
References ........................................ 3
(WHI), in which 48,835 post-menopausal women participants
In The Health News ....................... 4 were asked to stay on the same diet they were on, which was about
Diet and Disease ............................. 4 37 percent fat (the level in the standard American diet, or SAD
Millet Apricot-Date Cake ............... 4 diet), or follow a suggested diet containing only 20 percent fat.
This would have been reasonable enough (although even lower fat
diets have been shown to be even more helpful), but the group on the lower fat wing of the study were
not successful in staying on their suggested diets, and only achieved a reduction to an average 29
percent fat, which is still higher than levels shown to be healthful in other studies. You can hardly
expect people to benefit from a diet when they do not follow it. The intervention group was supposed
to increase fruits and vegetables to five, and grains to six servings, but they barely increased them.
The Mediterranean diet is relatively high fat, but heart disease is much lower than found in countries
on diets with similar fat intake, but the wrong kinds of fat. The olive oil in the Mediterranean diet is
much healthier than the animal fats, processed oils, and margarines consumed in the United States
and some other industrialized countries. Still, the rate of heart disease seen in populations on the
Mediterranean diet is higher than in Japan, where the diet is lower in fat (although this is sadly
changing in Japan and other countries as they begin to follow the Western diet and incorporate more
processed foods and junk, and yes, more fat).
Some good news about low-fat diets did come out of these studies, but this was barely reported. Women
who started with the highest fat diets but lowered fat intake the most had the greatest reduction of
breast cancer risk. Also, women with the lowest fat intake had the lowest risk of heart disease. Colon
polyps that precede cancer were reduced with the lowest fat intake. The real lesson of these studies
is that low-fat diets are healthful, but you would never know it by reading the headlines.
1
Tea: Green, Black, and Red EGCG also displays anti-inflammatory effects in
the brain, and exerts some neuroprotective prop-
Aside from non-commercial water, tea is the most
erties in animal models of brain auto-immune
consumed beverage in the world (60 billion gal-
disorders similar to MS. Administered orally,
lons in 1999), and it is far ahead of the rest,
ECGC reduced the condition when given at the
including carbonated soft drinks (which have
onset or later in the course of the disease and
recently surpassed milk), bottled water, beer, and
blocked free-radical neuronal damage.
coffee. The tea plant, Camellia sinensis, provides
the leaves that have been consumed as tea for In cell cultures, EGCG and tea theaflavins also
nearly 5000 years, originally in China. inhibit viral infections. These protect from both
respiratory viruses and HIV, blocking both viral
Green tea leaves are steamed before being dried,
replication and cell invasion through a variety of
while black tea is the result of fully oxidizing the
mechanisms.
tea leaves. The resulting flavonoid content of the
two differs in that green tea has 4-10 times as One problem with drinking tea is the caffeine
much catechin as black tea, as well as other content. Coffee may contain from 30-50 mg/oz
differences in flavonoid content. Green tea con- (espresso) to 135 mg per 8-ounce cup (12 oz. is a
tains theanine, a relaxing amino acid that also more realistic serving size, and might contain 200
has benefits in cancer treatment. mg or more). Tea has far less, but still significant
amounts. A 12-oz. cup of black tea contains about
Tea contains a number of healthful components,
60-100 mg of caffeine, and green tea from 40-60
including catechins (a group of polyphenols in-
mg. These are significant doses of this central
cluding epigallocatechin gallate, or EGCG), and
nervous system stimulant and diuretic, and may
flavonols. These act as antioxidants, protecting
cause side effects in many people. Decaffeinated
LDL cholesterol from oxidation and in animal
teas are available, but may lose protective com-
studies provide some protection from cancer
pounds in processing. Supplements usually have
metastases. When fed to mice, these substances
no caffeine. Typical supplements of green tea
both delay the onset and reduce the total number
contain 200 mg of standardized extract.
of tumors. They also induce programmed cell
death in cancer cells and inhibit proliferation. Caffeine-Free Red Tea
Men with prostate cancer precursor cells (high- Red tea is not true tea, as it comes from a different
grade intra-epithelial neoplasia) have a 30 per- plant altogether. It is the pine-needle-like leaf of
cent chance of developing prostate cancer within a South African red bush (rooibos, or Aspalathus
one year. A double-blind study of 60 men with linearis) and is naturally free of caffeine. The
these cells showed that administration of 600 mg leaves are usually fermented to a rich reddish-
daily of green tea catechins for one year reduced brown color and then dried, and the “tea” (or
the development of prostate cancer. Only one herbal infusion) retains the same color. Unfer-
subject of the 30 in the treatment group devel- mented dried leaves are also available (they are a
oped prostate cancer, while nine men in the pla- yellow-beige color). Rooibos does contain many
cebo group developed the disease. In men who antioxidant flavonoids and polyphenols, similar
also had symptoms of prostate enlargement, treat- to both green and black teas, and they also con-
ment significantly reduced their symptoms. tain healthful polysaccharides.
In animal studies, both green and black teas have Laboratory and animal studies confirm many of
anti-inflammatory effects. One report showed the same benefits as are found with green and
inhibition of inflammation and reduction signs of black teas, but few human studies are published.
polyarthritis in a laboratory model of the disease. In one lab study, polysaccharides in rooibos inhib-
Other studies show that black tea can reduce ited HIV activity. Rooibos extracts suppress skin
cardiovascular disease and improve endothelial cancer cells in mice and protect against radiation
function, possibly due to some of the flavonoids damage, and peroxidation of brain lipids, which
rather than the catechins. Healthy endothelial might block the development of degenerative
function lowers cardiovascular risk, partly by brain disorders. It is good that rooibos is a very
lowering blood pressure. tasty tea, as supplements are not available.
2
Hot Pepper and Cancer and is a precursor of prostaglandin E2, which
promotes inflammation). Trans fatty acids, from
Capsaicin is the substance in hot peppers that
hydrogenated vegetable oils such as margarine
makes them hot. Recent studies suggest that
and shortening, also increase inflammation. A
capsaicin might help in prevention and treatment
diet high in fruits and vegetables is associated
of prostate and gastric cancers. In laboratory cell
with reduced inflammation, but it is not clear
studies, capsaicin inhibits the proliferation of
which specific components are responsible.
prostate cancer cells, both those that are sensi-
tive to androgens and those that are not. It also The fish oil that you take and the vitamin C may
induces apoptosis, or programmed cell death, in both help to reduce inflammation and reduce
the cancer cells. (Mori A, et al., Capsaicin, a Component of Red arthritis pain. Olive oil and gamma-linolenic acid
Peppers, Inhibits the Growth of Androgen-Independent, p53 Mutant (from evening primrose or borage oils) enhance
Prostate Cancer Cells. Cancer Res. 2006 Mar 15;66(6):3222-9.)
the anti-inflammatory effect of fish oil. Vitamin E
The same researchers reported in that study on (800-1200 IU daily) also lowers the markers of
their treatment of mice grafted with prostate inflammation, such as CRP, by up to 50 percent.
cancer cells. When the mice were treated orally A number of supplements also help reduce the
with capsaicin, tumor growth as measured by size inflammation or pain associated with arthritis.
was reduced by 70 percent, and as measured by Curcumin, a turmeric extract (300-600 mg), gin-
weight by 40 percent. Overall, capsaicin had a ger (250-750 mg), and boswellia (400-600 mg) can
number of beneficial effects on tumor promotion, all help with arthritis. S-adenosyl methionine
hormone sensitivity, PSA production and activ- (SAMe) is beneficial in both osteoarthritis and
ity, and other tumor growth factors. rheumatoid arthritis (200-600 mg). Some combi-
Another study showed that capsaicin induced cell nation of a healthy diet and these supplements
death in gastric cancer cells under laboratory should be helpful.
conditions. Treatment of the cell lines resulted in
References
an increase in apoptosis and fragmentation of
Low Fat Diets
DNA. Evidence of cell death was directly corre- Low-fat dietary pattern... JAMA. 2006 Feb 8;295(6) [Three separate
lated with the dose of capsaicin. (Lo YC, et al., Capsaicin- studies published in the same issue]
induced cell death in a human gastric adenocarcinoma cell line. World J Tea: Green, Black, and Red
Gastroenterol. 2005 Oct 28;11(40):6254-7.) Thangapazham RL, et al., Green tea polyphenols and its constituent
Both of these studies are strongly suggestive that epigallocatechin gallate inhibits proliferation of human breast
cancer... Cancer Lett. 2006 Mar 3; [Epub ahead of print]
hot peppers offer cancer protection. Capsaicin is Peng G, et al., Green tea polyphenol (-)-epigallocatechin-3-gallate
also helpful for inflammation, heart disease, and inhibits cyclooxygenase-2 expression in colon carcinogenesis. Mol
Carcinog. 2006 Feb 28; [Epub ahead of print]
arthritis pain relief (topical application), as well Siddiqui IA, et al., Beneficial effects of tea and its polyphenols against
as protection of the gastric mucosa from ulcers. prostate cancer. Mol Nutr Food Res. 2006 Feb;50(2):130-43.
Bettuzzi S, et al., Chemoprevention of human prostate cancer by oral
administration of green tea catechins... Cancer Res. 2006 Jan
Ask Dr. J 15;66(2):1234-40.
Q. I have arthritis. What foods should I avoid to Nag Chaudhuri AK, et al., Anti-inflammatory activity of Indian black
tea (Sikkim variety). Pharmacol Res. 2005 Feb;51(2):169-75.
prevent inflammation? I take fish oil, calcium, Widlansky ME, Effects of black tea consumption on plasma catechins
glucosamine, vitamin C, and a multi daily. and markers of oxidative stress and inflammation...Free Radic Biol
Med. 2005 Feb 15;38(4):499-506.
JS, via email Duffy SJ, et al., ...black tea consumption reverses endothelial
dysfunction... Circulation. 2001 Jul 10;104(2):151-6.
A. Some people have suggested that foods from Aktas O, et al., [EGCG]...exerts neuroprotection in autoimmune
encephalomyelitis. J Immunol. 2004 Nov 1;173(9):5794-800.
the nightshade family, such as potatoes, toma- Weber JM, Inhibition of adenovirus infection and adenain by green
toes, peppers, and eggplants might contribute to tea catechins. Antiviral Res. 2003 Apr;58(2):167-73.
arthritis, but I have not found this to be true for Fassina G, et al., [EGCG] from green tea as a candidate anti-HIV
agent. AIDS. 2002 Apr 12;16(6):939-41.
most patients. However, some foods might in- Liu S, et al., Theaflavin derivatives in black tea and catechin
crease inflammation, and others might reduce it. derivatives in green tea inhibit HIV-1 entry by targeting gp41.
Biochim Biophys Acta. 2005 May 25;1723(1-3):270-81.
Foods that contain land animal fat might increase Nakano M, et al., Anti-human immunodeficiency virus activity of
oligosaccharides from rooibos tea (Aspalathus linearis) extracts in
inflammation because of the arachidonic acid vitro. Leukemia. 1997 Apr;11 Suppl 3:128-30.
that they contain (this is a non-essential fatty Marnewick J, et al., Inhibition of tumour promotion in mouse skin by
extracts of rooibos... Cancer Lett. 2005 Jun 28;224(2):193-202.
acid found in meat and poultry, as well as milk,
3
In the Health News
•A combination of standardized extracts of St. John’s wort (1 mg hypericin) and black cohosh (4
mg triterpene glycosides) helps women with menopausal symptoms, including hot flashes and
depression. In a placebo-controlled study of 301 symptomatic menopausal women for 4 months,
the herbal combination reduced symptoms of depression by 42 percent and menopausal
symptoms were cut in half. (Uebelhack R, et al., Black cohosh and St. John’s wort for climacteric complaints: a randomized trial.
Obstet Gynecol. 2006 Feb;107(2 Pt 1):247-55.) The subjects had no side effects and tolerated the treatment well.

•Elderly people require 20 percent more energy and oxygen to perform


the same activity as younger adults, but this appears not to be due to Dr. Janson's Healthy Living™
age itself, but to lack of training from sedentary lifestyles. When
elderly people were put on a 6-month exercise training program, with Published by
Vitality Now!®
jogging, bicycling, or walking, and stretching, for 90 minutes 3 times PO Box 384
a week, their capacity improved 30 percent. (Woo JS, et al., The influence of age, Greenville, NH 03048
gender, and training on exercise efficiency. J Am Coll Cardiol. 2006 Mar 7;47(5):1049-57.) Training Subscriptions: Free online
completely reversed the age-associated decline in exercise efficiency.
Information herein is not
Diet and Disease medical advice or direction. All
•Glycemic index or glycemic load (the effect of a food on blood sugar) are material in this newsletter is pro-
vided for information only. Its
not good guides to dietary choices. In 813 subjects over five years, GI contents should not be used to
or GL were not associated with changes in blood sugar indicators. The provide medical advice on indi-
glycemic effect of a food is different in real-life conditions than during vidual problems. Consult a
health care professional for
testing, depending on when it is eaten, with what else, how it is cooked, medical or health advice.
and other variables (Mayer-Davis EJ, et al., Towards understanding of glycaemic index and Email: drjanson@drjanson.com
glycaemic load...Br J Nutr. 2006 Feb;95(2):397-405).The best course is to choose high- Copyright, 2006:
fiber foods that are low in fat, including lots of fruits, vegetables, Michael Janson, M.D.
whole grains, and beans. This can include potatoes.

Millet Apricot-Date Cake


Put a cup of millet, 3 cups of water, and 1/2 tsp of salt(optional) in a saucepan, bring to a boil, then
turn it off to cool while in a large bowl you mix 1/4 cup of chopped organic dried apricots, 1/4 cup
of chopped dates, 1/2 cup of organic raisins, 1/4-1/2 cup of shredded coconut, 1 tsp of cinnamon, and
1/2-1 tsp of freshly ground nutmeg. Add 1/4 cup of maple syrup and/or honey and 1/2-1 Tbsp of vanilla
extract. You can add 2-3 mashed bananas at this point as an option. Blend the watery millet in a food
processor until creamy (about a minute), add this to the other ingredients in the bowl, and mix well.
Place the mix in an oiled loaf pan and bake at 350 for about 75 minutes (up to 90 minutes if you add
the bananas). Let it cool, as it will set during this time. Remove it from the loaf pan and cut slices
to serve with fresh or frozen berries (I defrost frozen organic blueberries and strawberries).

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 5
HEALTHY LIVING
Free on the web at www.drjanson.com

May, 2006

Dear Friends,
I could not help but see the new ads for candy from the Mars
company, in which their chocolate bars are portrayed as healthy
for the heart. They neglect to mention that the refined sugar that
these candies contain is a leading cause of physiological dysfunc-
tion. Sugar that is purified from sugar cane, beets, or corn is highly
concentrated when added to processed foods, compared to the
level found naturally in most whole, unprocessed foods, such as
Michael Janson, M.D. fruits and vegetables. In such high levels, it is addictive and
Editor, Healthy Living
probably more harmful than illegal addictive substances.
In This Issue Natural sweeteners may be somewhat better. A lot of folklore
The Sugar Menace .......................... 1 suggests that honey has some health benefits, but it is still a risk
Vitamin C and Cancer ................... 2
for people who are sensitive to sugar. The real advantage of
limiting yourself to natural sweeteners (such as honey, maple
IV Vitamin C and Cancer .............. 2
syrup, barley malt, rice syrup, or fruit concentrate) is that they are
Carrots and Cancer ........................ 3 much less available; you just can’t find a dessert at a restaurant
Ask Dr. J: Probiotics with Meals ... 3 that is naturally sweetened, so following this rule eliminates the
References ........................................ 3 large majority of refined dietary sugars.
In The Health News ....................... 4 My textbook of medicine at school had a section on hypoglycemia
Diet and Disease ............................. 4 (low blood sugar), but I did not read that part until well after
Squash Bean Barley Chili .............. 4 medical school. It noted what I had observed in practice: hypogly-
cemia can mimic almost any neurological or psychiatric symp-
toms, including headaches, fatigue, depression, mania, insomnia, blurry vision, double vision,
palpitations, anxiety, and more (although it is still controversial in the medical profession as a cause
of these symptoms). Sugar increases childhood behavioral disturbances, cravings for sweets, kidney
stones, and osteoporosis. The caffeine-like stimulants in chocolate add to the problems.
Sugar is associated with the rapid and massive increase in body weight seen in recent decades in
developed countries (although this is also related to increasing overall caloric intake and sedentary
lifestyles). The doubling of childhood obesity is leading to increased diabetes, arteriosclerosis, and
cancer, and sugar is a contributor. Suggesting that eating candy of any kind is a benefit for the heart
is very misleading, even though cocoa contains significant antioxidants and other healthful
phytochemicals. Once someone eliminates refined sugars from the diet, real foods seem much tastier,
and less sweetness is needed for pleasure or to satisfy cravings.
I do enjoy some sweets, but I am just as satisfied by a fruit smoothie as unhealthful snacks. I like to
mix frozen strawberries, blueberries, and bananas with coconut, medjool dates, almond or peanut
butter, and soymilk in my VitaMix (or a food processor). The dates are sweet without refined sugar,
and they have fiber and other nutritional value. This dessert is full of antioxidants that prevent heart
disease, cancer, and aging. I do have an occasional natural sweet, including chocolate, but I have no
illusions about it, and I depend on other nutritional sources and exercise to prevent disease.
1
Vitamin C and Cancer cisplatin. Other research supports the concur-
rent use of antioxidants and conventional cancer
I have long been a proponent of high-dose vitamin
treatments. Earlier research showed that anti-
C therapy for many conditions, including cancer,
oxidants, including vitamin C and alpha-lipoic
as part of a comprehensive treatment program.
acid, reduced oxidative stress, inflammatory re-
As early as 1976, Cameron and Pauling published
sponses, and markers of tumor progression in
a study of 100 cancer patients given 10 grams of
advanced cancer patients. Vitamin C is toxic to
vitamin C per day (independent of whatever other
cancer cells, and combining it with lipoic acid
therapy they were given). In their report, they
enhances that effect in lab studies.
compared these patients’ longevity with 10 case
controls each, for a total of 1000 matched case IV Vitamin C and Cancer
controls (not placebo controls). Cameron and Pauling’s work showed prolonga-
Patients with terminal cancer given vitamin C tion of life using oral vitamin C in cancer patients,
lived on average more than four times as long as and in a few cases long-term remission. For a
the controls. For some subgroups, survival was number of years, Riordan and colleagues have
far longer (12 times longer than the controls). been administering high dose vitamin C to ad-
Eight of the patients lived for 3.5 years after they vanced cancer patients, including intravenous
were diagnosed as untreatable (while the controls administration, and have reported numerous case
had died within 50 days. While a subsequent studies of tumor remission.
study from the Mayo Clinic purported to disprove Two case reports of patients with ovarian cancer
their report, those researchers did not match the who had received chemotherapy showed appar-
methods reported by Cameron and Pauling. ent benefit from adding antioxidant therapy and
Vitamin C has a number of effects than might intravenous vitamin C (60 gms twice a week).
account for some of its benefits. It enhances These were advanced cancer patients with tu-
numerous immune functions, including natural mors that are especially difficult to treat. Both
killer cell activity and T- and B-cell function. In patients received oral vitamins C and E, coen-
high enough doses (only achievable with intrave- zyme Q10, and a multivitamin/mineral. One pa-
nous administration) it can act within cancer tient was free of tumor by CT scan 3 1/2 years
tissues as a hydrogen peroxide promoter, selec- after starting treatment. The other refused che-
tively killing cancer cells. High oral doses (three motherapy even though she had residual tumors,
grams every four hours) produced serum levels of and at three years had no evidence of tumors.
220 umol, compared to 13,400 umol after admin- Both patients are disease free at six years.
istration of a 50-g intravenous dose. A new report of three case studies shows signifi-
Research suggests that cancer patients have el- cant benefits in cancer patients from IV vitamin
evated oxidative stress and low levels of antioxi- C treatment. One patient had kidney cancer with
dants, such as vitamins C and E. In one study 20 metastases to the lungs, received IV vitamin C (65
cancer patients were compared to healthy matched gms twice a week for 10 months) and was free of
controls. The patients had a highly significant tumor for five years before developing a totally
lower level of the nutrients and total antioxidant different lung cancer (she was a heavy smoker).
status, and elevation of an indicator of oxidative A second patient had grade 3 bladder cancer with
stress. Another recent study confirms that oral satellite tumors, declined chemotherapy or radia-
cancer tissue consumes larger amounts of anti- tion, and had IV vitamin C (30 gms twice a week
oxidants and depletes them in the blood stream. for 3 months, then once every 1-2 months), plus
Vitamin C increases the effectiveness of cancer other supplements, and is free of disease 9 years
chemotherapy drugs according to a number of later.
clinical studies. Contrary to what many doctors The third patient had a large B-cell lymphoma
tell their patients, antioxidants do not interfere with muscle and bone invasion. She had only
with chemotherapy. In a laboratory study of esoph- short-term local radiation, refused chemotherapy,
ageal cancer cells, pretreatment with vitamin C and had IV vitamin C (15 gms twice a week for
made the cells more susceptible to 5-FU and about 9 months, then less frequently for a total of
2
about two years). This patient also took other Ask Dr. J
supplements, including coenzyme Q10, N-acetyl
Q. Should I take my probiotics separated from
cysteine, beta-carotene, bioflavonoids, and a multi.
meals, as I have heard?
Ten years after diagnosis, she is in normal health.
BC, Pennsylvania, via email
I have had one patient with bladder cancer who
was recommended to have his bladder surgically A. I think it is better to take them with food.
removed. He chose instead to take intravenous Probiotics are “friendly” bacteria, such as Lacto-
vitamin C and numerous dietary supplements. bacillus acidophilus, Bifidobacterium bifidum,
He had been well for over 10 years, never having and others. While these are generally “acid lov-
had conventional treatment. Vitamin C is incred- ing” as the name of the former implies, they do
ibly safe, has many benefits for prevention and not do as well in extremely acid environments.
treatment of many illnesses, and there is no Hydrochloric acid in the stomach, with a pH from
rational basis for withholding it from cancer pa- 2-3, is important for protein digestion and protec-
tients at any disease stage. It is at least very likely tion from pathogens, such as Helicobacter pylori,
to make them feel better and prolong their life, the cause of many ulcers. However, this high
and it may even lead to complete remission. acidity leads to the loss of some of the friendly
Carrots and Cancer bacteria, which thrive at a pH of 4-5. Healthy food
in the stomach, with lots of fiber, buffers the
Carrots are well known to contain beta-carotene stomach acid, and increases the probiotic sur-
and other carotenoids, antioxidants that may vival, so they get into the intestines. They im-
help protect against cancer. Studies with isolated prove intestinal function, help control diarrhea,
synthetic beta-carotene suggest that it is less block pathogens, reduce vaginal yeast infections,
helpful than that found in foods, although natu- enhance immunity, and lower cholesterol.
ral carotenoids seem to protect against heart
disease and prostate cancer. References
Vitamin C and Cancer Update
However, another substance found in carrots, Cameron E, Pauling L. Supplemental ascorbate in the supportive
falcarinol, is also protective. Falcarinol is a sub- treatment of cancer: prolongation of survival times in terminal
stance that protects the carrots from fungal dis- human cancer. Proc Natl Acad Sci U S A 1976;73:3685-9.
Cameron E, Pauling L. Supplemental ascorbate in the supportive
eases and in very high amounts can be toxic to treatment of cancer: reevaluation of prolongation of survival times
animals and, presumably, humans. However, in in terminal human cancer. Proc Natl Acad Sci U S A 1978;75:4538-42.
Chen Q, et al., Pharmacologic ascorbic acid concentrations selectively
animal studies, typical levels of falcarinol that kill cancer cells: Action as a pro-drug to deliver hydrogen peroxide
may be found in the diet reduce tumor risks. A to tissues. Proc Natl Acad Sci U S A 2005 Sep 20;102(38):13604-13609.
Padayatty S, et al., Vitamin C pharmacokinetics: implications for oral
study compared animals with pre-cancerous le- and intravenous use. Ann Int Med 2004 Apr 6;140(7):533-7.
sions that were given no carrots, raw carrots, or Adhikari D, et al., Oxidative stress and antioxidant status in cancer
patients... Nepal Med Coll J. 2005 Dec;7(2):112-5.
falcarinol supplements in the same amount as in Fiaschi AI, et al., Glutathione, ascorbic acid and antioxidant enzymes
the carrots. Those in the experimental groups in the tumor tissue and blood of patients with oral squamous cell
had a 33 percent lower risk of developing full- carcinoma. Eur Rev Med Pharmacol Sci. 2005 Nov-Dec;9(6):361-7.
Abdel-Latif MM, et al., Vitamin C enhances chemosensitization of
blown tumors than the controls. esophageal cancer cells in vitro. J Chemother. 2005 Oct;17(5):539-49.
Moss RW, Should patients undergoing chemotherapy and
Falcarinol is also found in ginseng, which may radiotherapy be prescribed antioxidants? Integr Cancer Ther. 2006
explain part of the health benefits derived from Mar;5(1):63-82.
Mantovani G, et al., The impact of different antioxidant agents alone
taking ginseng supplements. So far, the mecha- or in combination...in a series of advanced cancer patients... Free
nism of these benefits from falcarinol consump- Radic Res. 2003 Feb;37(2):213-23.
Casciari JJ, et al., Cytotoxicity of ascorbate, lipoic acid, and other
tion is not understood. (Some people have an antioxidants...Br J Cancer. 2001 Jun 1;84(11):1544-50.
allergic skin reaction with heavy occupational Drisko JA, et al., The use of antioxidants with first-line chemotherapy
exposure to falcarinol.) in two cases of ovarian cancer. J Am Coll Nutr. 2003 Apr;22(2):118-23.
Drisko, JA, Personal communication, April 11, 2006.
Carrots are nutritious in other ways in addition to Padayatty SJ, Intravenously administered vitamin C as cancer
therapy: three cases. CMAJ. 2006 Mar 28;174(7):937-42.
their carotenoids and falcarinol. They are high in Carrots and Cancer
fiber (3 gms per cup of raw carrots), potassium, Kobaek-Larsen M, et al., Inhibitory effects of feeding with carrots or
magnesium, and other minerals, in addition to (-)-falcarinol on development of...lesions in the rat colon. J Agric
Food Chem. 2005 Mar 9;53(5):1823-7.
small amounts of vitamin C and folic acid.
3
In the Health News
•Changing health habits reduces disease risks, and people given proper advice are able to maintain
changes for the long term (at least 18 months). In a study of 810 adults, the rate of hypertension
dropped from 38 to 22 percent among those who followed the most intensive program, exercising,
losing weight, eating less fat and salt, and eating more fruits and vegetables. Some subjects had
the benefit of a counselor and a support group, but even those who did not improved with just
two half-hour education sessions. (Elmer PJ, et al., Effects of comprehensive lifestyle modification on diet, weight, physical
fitness, and blood pressure control: 18-month results of a randomized trial. Ann Intern Med. 2006 Apr 4;144(7):485-95.)
•A high intake of calcium and vitamin D (the latter especially from
Dr. Janson's Healthy Living™
supplements) reduces the risk of developing type 2 diabetes. Follow-
ing 83,779 women in the Nurses’ Health Study, researchers found Published by
that those with the highest vitamin D intake from supplements had Vitality Now!®
a 13 percent lower risk of diabetes, and those with the highest calcium PO Box 384
Greenville, NH 03048
intake from food or supplements had a 20 percent risk reduction.
Subscriptions: Free online
Women with the highest intake of both calcium (more than 1200 mg)
and vitamin D (more than 800 IU) had a 33 percent risk reduction. Information herein is not
(Pittas AG, et al., Vitamin D and calcium intake in relation to type 2 diabetes in women. Diabetes Care. medical advice or direction. All
Better health habits might reduce calcium needs.
2006 Mar;29(3):650-6.) material in this newsletter is pro-
vided for information only. Its
Diet and Disease contents should not be used to
•Arachidonic acid, an omega-6 fatty acid found in land animal fats, provide medical advice on indi-
vidual problems. Consult a
increases the risk of prostate cancer, promotes the spread of prostate health care professional for
cancer cells, and increases their invasiveness. Omega-3 oils from fish medical or health advice.
(EPA and DHA) have the opposite effects (Brown MD, et al., Promotion of prostatic Email: drjanson@drjanson.com
metastatic migration towards human bone marrow stroma by omega 6 and its inhibition by omega 3 Copyright, 2006:
PUFAs. Br J Cancer. 2006 Mar 27;94(6):842-53).
This cellular study confirms other Michael Janson, M.D.
clinical research on the dangers of animal fats (other than fish).

Squash Bean Barley Chili


Soak 1 1/2 cups of dried black or red beans, discard the soaking water, and then pressure cook in fresh
water (about 20 minutes). Peel, remove the seeds, and cut a large butternut squash into cubes. Dice
2 large onions, mince 4 cloves of garlic, and sauté these in olive oil until tender with 2-3 Tbsp of chili
powder, 1 Tbsp of cumin, and 1/4 to 1/2 tsp of cayenne pepper (to taste), then add 2-3 Tbsp of soy
sauce. Add the squash, the liquid from cooking the beans, fresh diced tomatoes (or organic, canned,
crushed tomatoes), 1 1/2 cups of cooked barley (or brown rice), and enough water or vegetable broth
to cover the mixture. Simmer this until the squash is tender, then add chopped greens, such as fresh
or frozen organic spinach or Swiss chard. Continue simmering to wilt the greens. Turn off the heat
and fold in a bunch of minced cilantro and garnish with a few drops of toasted sesame oil.

From November to May, I see patients in New Smyrna Beach, Florida. For appointments during this
time, call 386-409-7747. I also do phone consults.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. You can order it from QCI
Nutritionals at 888-922-4848. Dr. Janson’s New Vitamin Revolution and my other books are also
available at my website, from QCI Nutritionals, or health food stores. You can visit the QCI
Nutritionals website at www.qcinutritionals.com for quality supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 6
HEALTHY LIVING
Free on the web at www.drjanson.com

June, 2006

Dear Friends,
On a recent trip to England to see friends in London and attend a
wedding in Bath, I was pleasantly surprised at how easy it was to
eat according to the healthy principles that I have followed for the
past 31 years. I always make special efforts when traveling, taking
my own food on the plane, for example, but I know it can be
difficult to eat healthfully in some circumstances.
Before I left, I learned that Whole Foods Market had taken over
Michael Janson, M.D.
Editor, Healthy Living seven health stores in England, including six in London. Also in
London, I found a large health store called Planet Organic (with
In This Issue three stores in London). At their deli they served prepared foods,
Organic Vegetarian Travel ............ 1 from salads and soups to entrées, all made with whole, organic
ingredients. (Unfortunately, Whole Foods Markets deli foods are
Too Many Vitamins?? .................... 2
usually not whole, as they are often made with white rice and
Multivitamins-Multi-Benefits ....... 2
white flour, and organic foods are unusual.) At Planet Organic, I
Tap Water & Bladder Cancer........ 3 was able to sit down to eat some delicious foods and take some
Ask Dr. J: Melatonin & Diabetes .. 3 home to share with the friends at whose house I was staying.
References ........................................ 3
I also found some healthy food at Neal’s Yard, a quaint little
In The Health News ....................... 4 shopping area in Covent Garden. Two restaurants served whole,
Diet and Disease ............................. 4 vegetarian fare, including a selection of salads, and one also had a
Noodles, Greens, and Beans ......... 4 variety of wheat-free baked goods for food-allergic people. The
food was not organic, but this is a compromise that travel some-
times requires. An occasional compromise is not my concern, but rather the everyday practices that
are with us all the time. The food was delicious and healthful; I never recommend giving up pleasure
for health, as I know people won’t do it, and they don’t have to.
It is interesting that in England even many of the supermarkets carry a variety of organic foods, and
one department store (Marks and Spencer’s) has a food section with both fresh, organic produce and
a selection of prepared salads (on my last day, I stopped at a gas station that carried these fresh salads
in their food section, an experience that would shock me here).
Bath is a beautiful city, with Roman baths, elegant architecture, a magnificent cathedral, and the
wonderful meandering Avon river. It also has a good health food store, two supermarkets with organic
foods, and a superb organic vegetarian restaurant (Demuth’s), in business since 1970 (they do serve
white rice, but will serve brown rice if you call a day ahead and request it). On a day trip to Stonehenge,
the tour stopped in Avebury, and a small village called Lacock (voted the prettiest village in England),
where we stopped at a pub for lunch. Having prepared for the trip by making food, I was delighted to
find that the pub had three different vegetarian selections (it seems that the demand for this is strong
in England), and they offered at least part whole wheat in one of the meals. I was able to save the food
I had made for dinner that evening. While staying healthy during travel can be difficult, it is by no
means impossible with a little effort—less effort in England than I have found elsewhere.
1
Too Many Vitamins?? that they prolonged survival. In other tumors and
with other dietary supplements, cures may be
According to a report released by the Institute of
possible, as I noted last month.
Medicine, Americans may be taking too many
vitamins. A panel of 13 “experts” suggested that A previous study of patients with the same tumor
while over half of Americans take vitamins, hop- showed that if they were given high-dose antioxi-
ing to live longer, healthier lives, “we don’t know dants, trace minerals, and essential fatty acids
for sure that they’re benefiting from them.” This that survival was dramatically increased. The
is part of a recent spate of journal articles and expected survival was one percent at the end of
journalistic reports criticizing many common one year, but 8 of these 18 patients were alive
supplements that have good data supporting their when the study concluded at almost 3 years.
use for various conditions. Maybe the evidence is not conclusive (it rarely is
for almost any treatment), but it is so strongly
The data supporting the value of many supple-
suggestive, and supplements are so safe and rela-
ments is quite clear, whether for treating disease,
tively cheap, that it is sufficient evidence for those
preventing disease, or simply feeling better. The
“educated and better nourished” people who have
report noted that the most likely vitamin con-
decided to take supplements.
sumers were better nourished, in a higher socio-
economic group, and better educated, and thus Multivitamins-Multi-Benefits
less likely to need the supplements. More poorly A prospective study of over a million adult Ameri-
nourished people are least likely to take supple- cans showed that those who took a combination of
ments. Of course, the fact that people who are multivitamins and vitamins A, C, or E had a 15
more likely to need supplements are less likely to percent reduction in mortality among non-smok-
take them is due in part to misleading reports like ing men. Supplements of L-carnitine can dra-
this one. matically help patients with heart attacks. In a
The report says that “there are no good studies study of 101 heart attack patients, the group
showing people who take multivitamin or min- given 2 gms of L-carnitine per day had half as
eral supplements can prevent chronic diseases many deaths and half as many recurrent heart
such as cancer and heart disease.” This is simply attacks as those given a placebo, and they had far
untrue. The large Nurses’ Health Study showed less heart failure and fewer arrhythmias.
that subjects who consumed the most vitamin E Research showed that in patients with AIDS
(primarily from supplements) had a 34 percent supplements of multivitamins slowed the pro-
lower heart disease mortality than those with the gression of the disease and delayed the need for
lowest intake, and for those who took vitamin E anti-retroviral drugs. Among 1078 women in this
supplements for more than two years, mortality double-blind, placebo-controlled study, multivi-
was reduced by 41 percent. tamins improved T-cell counts and lowered levels
A 2004 journal article suggested that certain of viruses. Other research has also showed ben-
nutrients protect the heart from stress and age- efits in AIDS patients from taking multivitamins.
associated decline in function. These include co- In pregnant women, fetal death was 2/3 higher
enzyme Q10, alpha-lipoic acid, magnesium, and among those not taking supplements.
omega-3 fatty acids. A previous report by these A study of age-related eye disorders (AREDS)
same researchers showed protection of the heart showed that supplements of vitamins C, E, zinc,
with supplements of coenzyme Q10. and beta-carotene prevent or delay the progres-
Other research shows benefits from taking mul- sion of macular degeneration (ARMD). Another
tivitamins and multiminerals. For example, a study showed that people with the highest levels
study of 178 patients with small-cell lung cancer, of lycopene (a carotenoid antioxidant) have the
a very aggressive tumor, showed that those who lowest rate of ARMD. No conventional medical
took multivitamin-mineral supplements survived treatment is available for macular degeneration.
40 percent longer than those who did not. This In addition, those with ARMD have a higher
tumor has 99 percent mortality at one year. This mortality than those without the disease. Loss of
does not mean that supplements were a cure, but vision is the most feared disability, so anything
2
that might help would be of great value. Telling Ask Dr. J
people that they may be taking “too many” vita-
Q. Can I take melatonin if I am being treated for
mins may deprive large numbers of people of the
adult-onset diabetes? Can I use it to help sleep?
benefits that are likely with virtually no risk.
MH, California, via internet
In recent months, medical and news reports have
made it appear that many supplements are inef- A. Melatonin is the pineal gland hormone that
fective. Policosanol for cholesterol, St. John’s regulates the body clock, promotes sleep, pre-
wort for depression, ginkgo for memory, vitamin vents jet lag, and helps mood. As an antioxidant,
E for the heart, glucosamine sulfate for arthritis, it also protects the brain and other tissues. While
saw palmetto for the prostate, and antioxidants one small study suggests a possible negative ef-
have all come under attack. It is hard to avoid the fect of melatonin on insulin activity, the bulk of
thought that these are all competing with expen- the evidence indicates that melatonin is actually
sive, highly touted drugs, and that this has some- helpful for diabetics. It protects the beta cells in
thing to do with the reports. Now even multivita- the pancreas by reducing oxidative stress.
min-mineral supplements have been assailed. Typical doses of melatonin range from 1 to 3 mg
While it is true that not all studies support exten- just before bedtime, using timed release tablets if
sive benefits of multivitamin supplements, the you fall asleep easily and wake up too early. You
evidence of benefit is significant, and they are can monitor your blood sugar to make sure it does
incredibly safe. Most people would benefit by not cause problems for you. Other natural sleep
taking a variety of supplements, and it is unwise aids include magnesium (300-800 mg), valerian
to wait for the government to say it is OK. (200-400 mg of standardized extract), 5-hydroxy
tryptophan (5-HTP, 50-100 mg), and possibly
Tap Water and Bladder Cancer passion flower, hops, or skullcap.
A new review shows that consumption of tap
References
water increases the risk of bladder cancer. People
Too Many Vitamins??
who consumed more than two liters of tap water Stampfer MJ, et al., Vitamin E consumption and the risk of coronary
had a 46 percent higher risk of bladder cancer disease in women. N Engl J Med. 1993 May 20;328(20):1444-9.
than those who consumed less than a half liter per Rosenfeldt FL, et al., Coenzyme Q10 protects the aging heart against
stress: studies in rats, human tissues, and patients. Ann N Y Acad Sci.
day (and it was even higher among men). Chlo- 2002 Apr;959:355-9; discussion 463-5.
rine in tap water combines with organic matter to Rosenfeldt F, et al., Response of the senescent heart to stress: clinical
therapeutic strategies and quest for mitochondrial predictors of
create harmful substances, including biological age. Ann N Y Acad Sci. 2004 Jun;1019:78-84.
trihalomethane (THM). Singh RB, et al., A randomised, double-blind, placebo-controlled trial
of L-carnitine in suspected acute myocardial infarction. Postgrad
Researchers evaluated 2729 patients with blad- Med J. 1996 Jan;72(843):45-50.
der cancer and 5150 controls. The researchers Jatoi A, et al., Exploring vitamin and mineral supplementation and
purported clinical effects in patients with small cell lung cancer...
found that total fluid intake was not associated Nutr Cancer. 2005;51(1):7-12.
with any increase in risk, including other sources Jaakkola K, Treatment with antioxidant and other nutrients in
combination with chemotherapy and irradiation in patients with
of water, such as filtered or bottled waters. In this small-cell lung cancer. Anticancer Res. 1992 May-Jun;12(3):599-606.
study, THM exposure was independent of the Watkins ML, Multivitamin use and mortality in a large prospective
study. Am J Epidemiol. 2000 Jul 15;152(2):149-62.
increased risk of bladder cancer, so other con- Fawzi WW, et al., A randomized trial of multivitamin supplements
taminants that are carcinogenic must be present. and HIV disease progression and mortality. N Engl J Med. 2004 Jul
1;351(1):23-32.
As in some other studies, this research showed a Fawzi WW, et al., Randomised trial of effects of vitamin supplements
on pregnancy outcomes and T cell counts in HIV-1-infected women
greater risk of bladder cancer associated with in Tanzania. Lancet. 1998 May 16;351(9114):1477-82.
coffee consumption. More than five cups a day Mares-Perlman JA, et al., Serum antioxidants and age-related
significantly increased the risk. macular degeneration. Arch Ophthalmol 1995 Dec;113(12):1518-23
Bladder Cancer Risks
Previous studies have shown that THM is an Villanueva CM, Total and specific fluid consumption as determinants
independent risk for bladder cancer. The level of of bladder cancer risk. Int J Cancer. 2006 Apr 15;118(8):2040-7.
Villanueva CM, et al., Disinfection byproducts and bladder cancer: a
THM in tap waters of developed countries is pooled analysis. Epidemiology. 2004 May;15(3):357-67.
directly related to chlorination, and cumulative Kunze E, et al., Life style and occupational risk factors for bladder
cancer in Germany. A case-control study. Cancer. 1992 Apr
exposure increases the risk. Bottled and filtered 1;69(7):1776-90.
waters are better choices.
3
In the Health News
•Some medications used to control blood pressure appear to increase the risk of developing adult
onset diabetes. In three studies with 75,000 subjects, beta-blockers and diuretic drugs (thiazides),
led to a 20 to 45 percent higher incidence of diabetes (Taylor EN, et al., Antihypertensive medications and the risk
of incident type 2 diabetes. Diabetes Care. 2006 May;29(5):1065-70). Calcium channel blockers and ACE inhibitors were
not associated with this risk. Moderate hypertension can usually be controlled with diet, exercise,
weight loss, and a number of supplements, including magnesium, coenzyme Q10, vitamin C, fish
oil, and garlic, among others. Unless the blood pressure is at crisis levels, it is better to try natural
treatments first. Diabetes increases cardiac risks and speeds aging. Dr. Janson's Healthy Living™
•School lunches in England are taking a turn for the better. The
Published by
government announced that, starting this year, they will serve no
Vitality Now!®
sodas, or chocolate, and no “low-quality” meats, and they will provide PO Box 384
at least two servings of fruits and vegetables. They will also limit deep Greenville, NH 03048
fried foods, such as potato chips, to no more than twice a week. Schools Subscriptions: Free online
will no longer have vending machines selling junk. This is a good start,
and sets a good example for other countries. (Chips only twice a week for English Information herein is not
school kids. Reuters, May 19, 2006.) medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
contents should not be used to
•High sugar consumption increases the risk of breast cancer. Women provide medical advice on indi-
with the highest levels of sugar intake had 1.19 times the risk of breast vidual problems. Consult a
health care professional for
cancer. The relative risk increase is small, but the problem is that risks medical or health advice.
are additive, and people who eat high sugar diets usually also have Email: drjanson@drjanson.com
other dietary habits that increase their risks through chemical and Copyright, 2006:
animal fat exposure. (Tavani A, et al., Consumption of sweet foods and breast cancer risk in Michael Janson, M.D.
Italy. Ann Oncol. 2006 Feb;17(2):341-5.)

Noodles, Greens, and Beans


Soak chick peas for 4-8 hours, discard the soaking water, and pressure cook them in fresh water for
22 minutes, letting them cool while still under pressure. Boil water in a noodle pot and cook soba
(buckwheat) or whole wheat noodles until just tender (soba takes about 8 minutes). In a wok or
skillet, sauté onions, garlic, shredded carrots, and diced bell peppers in olive oil with fresh or dried
thyme, oregano, minced parsley, and cayenne to taste. When the onions soften, add the juice from
one lemon and a small amount of soy sauce. Stir in, then add chopped fresh chard, spinach, or kale
leaves (not stems), or a mixture of any of them. Next, add the chick peas, noodles, diced fresh
tomatoes (or fire-roasted canned tomatoes), and a garnish of grated Romano cheese. Cook until the
flavors are mixed or put in a casserole dish and bake covered in the oven at 350° for 20 minutes.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 7
HEALTHY LIVING
Free on the web at www.drjanson.com

July, 2006

Dear Friends,
Organic foods have been the fastest growing segment of the
grocery industry for some time. Since the US Department of
Agriculture (USDA) set organic standards in 2002, they have
always seemed to be a reluctant partner in the growth and
acceptance of these healthier and more flavorful foods. A sign of
the vigor of organic agriculture and the increasing popularity of
organic foods is the recent announcement by Wal-Mart that they
Michael Janson, M.D. are making a massive commitment to carrying them in their
Editor, Healthy Living
stores. Although supermarkets are now carrying a much larger
In This Issue amount of organic products than they used to, the entry of Wal-
Mart means that organics have really become mainstream.
Organic Food Regulations ............ 1
This means that the bulk of the American population will now
Toxic Metal Update: Cadmium .... 2
have easier access to organic foods, but it is also somewhat of a
Managing Cadmium Risks ............ 2
concern, given the wavering of the USDA in their commitment.
More Soy Benefits ........................... 3 The USDA is under pressure from some major agricultural giants
Ask Dr. J: Lysine and Meds ........... 3 to loosen their organic regulations and permit some industrial
References ........................................ 3 farming practices that are opposed by the organic community.
In The Health News ....................... 4 Already they have permitted standards for some meat and milk
Diet and Disease ............................. 4 production to be lowered, so that the animals are not grazed or
Shiitake-Eggplant Stir Fry ............. 4 permitted outdoors as much as formerly required.
In fact, in some so-called organic dairies, the animals are permit-
ted only token access to the great outdoors (although they are not given antibiotics, growth hormone,
or pesticide-laden feed). Because of these practices, some organic food stores and community co-ops
are refusing to carry some dairy products from some of these large producers. Among these feed-lot
brands is Horizon (owned by Dean Foods) and Aurora Organics, a private-label milk supplier to Costco,
Safeway, Giant, and Wild Oats. Other large food producers, such as Kraft, are putting pressure on the
government to loosen its organic standards. Signs suggest that the USDA is responding to these
pressures, and only massive public response and the Organic Consumer Association campaign have
delayed the weakening of the regulations, for example, permitting genetically modified foods.
The concern about Wal-Mart’s major expansion of their organic foods is that they will exert further
pressure on the USDA to weaken organic standards, and they have significant financial clout. While
I am happy to see that organic foods are no longer considered to be the choice only of “health nuts”
(would anyone really prefer to be a “sick nut”?), and have become much more available for my own
shopping, I do want to monitor any potential detrimental changes to the regulations.
You can stay aware of this also by visiting the website of the Organic Consumers Association
(www.organicconsumers.org) and by supporting their cause. The Organic Trade Association, on the
other hand, is heavily influenced by the larger farms. Organic foods are grown in 100 countries on
about 60 million acres. Mainstream marketing may help it grow. Let’s hope it stays organic.
1
Toxic Metal Update-Cadmium the urine had twice the risk of developing breast
cancer compared to women with the lowest uri-
Lead and mercury garner much of the attention
nary excretion. The researchers screened out
paid to toxic exposures, but cadmium is another
other risk factors by interviewing the subjects.
toxic heavy metal that is associated with numer-
ous health problems. Cadmium (Cd) is a likely Cadmium has estrogenic effects, stimulating
carcinogen and damages the lungs, liver, nerve breast and uterine cells. In estrogen responsive
tissues, and kidneys. It also contributes to the cancers, Cd has similar effects to estrogen expo-
development of hypertension. Primary exposure sure, causing proliferation of cancer cells. Cd
is from tobacco smoke and foods, but it occurs in induces oxygen free radicals, and it inhibits DNA
the environment in many sources. It is present in repair, both of which contribute to its carcino-
metal alloys and batteries, and is found in pol- genic activity. Even low environmental expo-
luted water and run-off from mines. sures contribute to this risk. Environmental stud-
ies also show an association of Cd exposure with
Artists and painters may run into Cd as a compo-
pancreatic cancer.
nent of many pigments, such as cadmium red,
orange, yellow, and green. When recycled munici- In one comprehensive study, researchers evalu-
pal sewage sludge is used in fertilizers, such as ated urine Cd in 994 people living close to three
Milorganite or Nitrohumus, Cd (and other met- zinc smelters (with Cd waste) and the soil Cd in
als) may actually end up being unwittingly added their gardens and compared them to a reference
to the soil in farms and gardens. This was one of population not so exposed. Over 17 years, 70
the controversies in establishing organic stan- cancers occurred, 50 of them fatal. Of these, 19
dards. Eventually such fertilizer was banned from were lung cancers. High urine Cd was associated
organic growing, but it is still commonly sold for with 67 percent of the lung cancers, which is
garden use. Grains and green vegetables readily similar to the risk from smoking, and for high soil
take up Cd from the soil. Cd the risk was increased 57 percent. Overall,
residence in the high Cd area showed a four-fold
Even though standards for toxic metal and other
increase in risk of cancer.
chemical contamination of sewage fertilizers were
tightened in 1993, heavy metals may still be a Research shows an association of Cd (and other
problem. This is partly because they are persis- heavy metals such as lead and mercury) with
tent in the environment and accumulate in the arterial disease. One study analyzed chronic low-
soil and the body with repeated exposure. Gov- level exposure in 2125 participants. Those with
ernmental safe exposure limits in the U.S. are the highest levels of Cd in the blood had triple the
eight times less strict than in Europe, almost risk of peripheral vascular disease compared to
certainly due to political rather than safety con- those with the lowest levels. These levels were
siderations. (Other toxins that occur in sewage below the current safety standards, but still ap-
sludge include PCBs, pesticides, asbestos, indus- parently a problem. In this study a significant
trial solvents, and petroleum byproducts.) portion of the risk of cigarette smoking was due to
the associated Cd exposure.
Cadmium is an enzyme poison, blocking energy
production in the mitochondria and competing Managing Cadmium Risks
with zinc and selenium. It is associated with Reducing exposure is the first line of defense, and
increases of lung and prostate cancer. It also it helps to eat organic foods, avoid sludge fertiliz-
damages the lining cells of the arteries, promotes ers in the garden, and avoid tobacco smoke, in-
inflammation, and interferes with blood vessel cluding second-hand smoke. Coastal shellfish of-
wall structure, all of which contribute to an in- ten contain excessive levels of Cd, and it is in
creased risk of vascular disease. numerous municipal water supplies.
Cadmium poses a serious health threat. A recent Chelation therapy is one treatment for heavy
article evaluated 246 women with breast cancer metal toxicity. EDTA (ethylenediamine tetra-
and compared them with 254 case controls. Urine acetic acid) has been used since the early 1950s to
samples were tested for Cd, and the researchers treat lead toxicity, and it is also effective at
found that women with the highest level of Cd in removing cadmium from tissues. EDTA is a syn-
2
thetic amino acid administered intravenously, Ask Dr. J
and is most frequently used to treat vascular
Q. I am taking coumadin to prevent clotting. Can
disease. The recently explored relationship be-
I also take L-lysine, the amino acid that I have
tween heavy metals and vascular disease sug-
heard reduces platelet adhesiveness?
gests one mechanism for chelation benefits.
TK, New Jersey, via internet
A non-chelating binding agent, similar in effect to
EDTA, is DMSA (dimercaptosuccinic acid), an A. Lysine, proline, and vitamin C prevent the
oral tablet for removing cadmium, lead, and ar- binding of a blood lipid, lipoprotein (a), to blood
senic. This is available as a dietary supplement. vessel walls, helping to prevent and perhaps re-
Typical doses range from 100 mg daily up to 500 verse atherosclerosis. The clinical evidence for
mg three times a day, but I prefer the lower doses lysine and proline is limited, but they are cer-
(100 to 200 mg daily) for a longer time because of tainly worth considering as part of a comprehen-
the excellent safety profile. Alpha-lipoic acid is sive plan to protect the heart and blood vessels,
synergistic with DMSA, with typical doses rang- including diet, exercise, stress reduction, and a
ing from 300 to 1000 mg. number of other supplements.
The pineal hormone melatonin regulates the body Coumadin inhibits blood clotting, but not through
clock and is a good antioxidant. It helps to block an effect on platelets. I have not seen research
the estrogenic effects of Cd, which may explain showing that L-lysine inhibits platelets, so there
some earlier research showing that it helps to should be no problem taking L-lysine with other
prevent breast cancer metastasis. nutrients or drugs. For heart disease I also recom-
mend a mostly vegetarian diet, vitamins C and E,
Zinc helps to prevent Cd absorption and displace coenzyme Q10, L-carnitine, magnesium, haw-
it from tissues. Supplements of 30 to 50 mg of zinc thorn, and other supplements.
may be helpful, and this should be balanced with
3 to 5 mg of copper to prevent deficiency. Antioxi- References
dant and anti-inflammatory supplements are also Cadmium
valuable. These include vitamins C and E, fish oil, The Sludge Scam: Should Sewage Sludge Fertilize Your Vegetables?
green tea polyphenols, genistein from soy, quer- A Library Resource, http://www.riles.org/paper2.htm, 1997.
Metals as Toxins: Cadmium; Metals in Health and Disease:
cetin, selenium, curcumin, ginger, and boswellia. www.portfolio.mvm.ed.ac.uk/studentwebs/session2/group29/
cadtox.htm.
More Soy Benefits Satarug S, et al., Kidney dysfunction and hypertension: role for
cadmium, p450 and heme oxygenases? Tohoku J Exp Med. 2006
Although some physicians recommend against Mar;208(3):179-202.
consumption of soy, the evidence for its health Filipic M, et al., Molecular mechanisms of cadmium induced
mutagenicity. Hum Exp Toxicol. 2006 Feb;25(2):67-77.
benefits continues to accumulate. Among 483 Prozialeck WC, The vascular endothelium as a target of cadmium
women undergoing angiography for coronary ar- toxicity. Life Sci. 2006 May 17; [Epub ahead of print]
Mlynek V, Skoczynska A. The proinflammatory activity of cadmium.
tery disease, those with the highest level of Postepy Hig Med Dosw (Online). 2005;59:1-8.
daidzein, a soy isoflavone similar to genistein, Nawrot T, et al., Environmental exposure to cadmium and risk of
cancer: a prospective...study. Lancet Oncol. 2006 Feb;7(2):119-26.
had lower triglyceride levels and a higher HDL- McElroy JA, et al., Cadmium exposure and breast cancer risk. J Natl
cholesterol. Isoflavones have mild estrogen activ- Cancer Inst. 2006 Jun 21;98(12):869-73.
ity that protects tissues from stronger estrogens. Kriegel AM, et al., Serum cadmium levels in pancreatic cancer
patients... Environ Health Perspect. 2006 Jan;114(1):113-9.
Soy food consumption has also been associated Navas-Acien A, et al., Lead, cadmium, smoking, and increased risk of
peripheral arterial disease. Circulation. 2004 Jun 29;109(25):3196-201.
with improvement in kidney function in diabet- Waters RS, EDTA chelation effects on urinary losses of cadmium...
ics, and in a Chinese study on 21,494 deceased Biol Trace Elem Res. 2001 Dec;83(3):207-21.
Martinez-Campa C, et al. Melatonin inhibits both ER alpha activation
cases and 19,968 controls, total age-adjusted and breast cancer cell proliferation induced by a metalloestrogen,
mortality was reduced by 23 percent in men and cadmium. J Pineal Res. 2006 May;40(4):291-6.

34 percent in women in those who consumed soy Soy and Health


Bairey Merz, CN, et al., Phytoestrogens and lipoproteins in women. J
products four times a week or more, compared to Clin Endocrinol Metab. 2006 June;91(6):2209-2213.
those who consumed it once a month or less. High Azadbakht L, et al., Beneficiary effect of dietary soy protein on... lipid
soy intake was inversely proportional to deaths and...kidney function...Eur J Clin Nutr. 2003 Oct;57(10):1292-4.
Ho SY, et al., Soy consumption and mortality in Hong Kong: Proxy-
from lung, colon, stomach, and breast cancers as reported case-control study of all older adult deaths in 1998. Prev
well as heart disease. Med. 2006 Apr 20; [Epub ahead of print]

3
In the Health News
•Blood pressure medications such as thiazide diuretics are associated with an increased risk of
developing diabetes. Researchers followed 41,193 older women, 14,151 younger women, and
19,472 men, all with hypertension. Over an 8-16 year period, thiazide medications led to a 20, 45,
and 36 percent increase, respectively, in relative risk of diabetes. Older women and men on beta
blockers had 32 and 20 percent increases respectively. (Taylor EN, et al., Antihypertensive medications and the risk
of incident type 2 diabetes. Diabetes Care. 2006 May;29(5):1065-70.) Calcium channel blockers and ACE inhibitors
were not associated with risk. Non-drug treatments for hypertension, such as diet and exercise
with dietary supplements (fish oil, coenzyme Q10, magnesium, vita- Dr. Janson's Healthy Living™
mins C and E, hawthorn), are preferable.
Published by
•Chronic exposure to pesticides at low levels increases the risk for
Vitality Now!®
Parkinson’s disease. Out of 143,325 people, the 7800 who reported PO Box 384
exposure to pesticides had a 70 percent increased risk (Ascherio A, et al., Greenville, NH 03048
Pesticide exposure and risk for Parkinson’s disease. Ann Neurol 2006 July 60(1); [Epub ahead of Subscriptions: Free online
print]. This included farmers and those who used pesticides in the
garden. This is one more reason to grow and eat organic foods. Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
vided for information only. Its
•Diabetics with kidney damage benefit from dropping meat from the contents should not be used to
diet. On the usual diet, protein excretion (a measure of kidney provide medical advice on indi-
damage) was 313 mcg. A chicken diet reduced it to 269 mcg, while the vidual problems. Consult a
health care professional for
low-protein lacto-vegetarian diet reduced it more dramatically to 229 medical or health advice.
mcg. Nitrogen taxes the kidneys, and lowering dietary protein is one Email: drjanson@drjanson.com
way to reduce this burden. (de Mello VD, et al., Withdrawal of red meat from the usual Copyright, 2006:
diet reduces albuminuria and improves serum fatty acid profile in type 2 diabetes patients with Michael Janson, M.D.
macroalbuminuria. Am J Clin Nutr. 2006 May;83(5):1032-8.)

Shiitake-Eggplant Stir Fry


Dice onions, garlic, and ginger (and mince some fresh hot pepper to taste). Cube soft tofu, eggplant,
and shiitake, and chop a green, such as chard or spinach. Stir fry the onions, garlic, and ginger in
olive oil until the onions are glassy, then add the tofu and continue stirring until this is sizzling. Add
half of a mixture of 1 part tamari soy sauce, 2 parts cider vinegar, and 3 parts water. When this flavor
has mixed well, add the eggplant and stir until it is soft, then add the mushrooms, and finally the
chopped greens and the remaining soy sauce mixture. Mix this well, turn off the heat and fold in some
chopped cilantro. Garnish the dish with a few drops of toasted sesame oil and serve it over brown
rice. I often fold in the rice toward the end of cooking and let it pick up the flavor of the vegetables
and sauce. The key to stir frying is to keep adding ingredients as the previous ones start sizzling.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 8
HEALTHY LIVING
Free on the web at www.drjanson.com August, 2006

Dear Friends,
If you ask the right questions, you can usually get the survey
results that you want, especially in an informal and unscientific
“fluff” piece poll designed for television or other mass media. This
was recently apparent to me when one of the major TV stations
interviewed schoolchildren about their dietary preferences. The
main question that the interviewer asked, and the one that still
sits in my mind, was “Would you choose to eat a food that tasted
Michael Janson, M.D. good, or one that was healthy?”
Editor, Healthy Living This is a trick question clearly designed to elicit a specific answer,
In This Issue as almost anyone with common sense, especially teenagers, would
not want to eat something that tasted bad or was tasteless. The
Junk “Food Surveys” ...................... 1 trick, of course, is the unwarranted assumption that healthy foods
Managing Metabolic Syndrome ... 2 do not taste good. In most cultures, people enjoy healthy foods that
Lifestyle As Treatment ................... 2 taste delicious. Foods with a variety of flavors and aromas are a
Preserving Vision Update ............. 3 delight to the palate without unhealthy ingredients.
Ask Dr. J: CoQ10 Safety ................. 3 Admittedly, companies who make and sell junk disguised as foods
References ........................................ 3 spend enormous sums on research in an effort to create products
In The Health News ....................... 4 that appeal to taste buds, but their great appeal is low cost and
Diet and Disease ............................. 4
ready availability. They also lace their products with fat, sugar,
and salt, as well as artificial ingredients, to hide their lack of real
Polenta Banana Pudding ............... 4
flavors that come from natural foods, herbs, and spices. Then they
spend as much on advertising directed at vulnerable children that
eventually addict them to unhealthy eating habits. No doubt they pay a lot to the TV stations that air
these silly surveys.
Whole, natural, minimally processed foods are consumed around the world with great delight. For
examples, native foods in China, India, Japan, Mexico, Thailand, Greece, the Middle East, and
elsewhere are routinely enjoyed by adults and children, and they are generally healthy. When children
grow up eating these foods, they do not consider themselves deprived of pleasure. However, they might
still be susceptible to advertising designed to change their eating habits for the worse. Part of the
appeal to children is their natural sweet tooth and the pleasant “mouth feel” of fats. The appeal to the
the fake-food industry is that white flour, fat, and sugar are all cheap and highly profitable.
Susceptible children spend much of their time watching TV (more time than any other single activity
except sleep), and over half the ads they see are for candy, soft drinks, chocolate, chips, and pastries,
as well as restaurant chains. It is no surprise that they do not see these toxins for what they are. They
see no ads for fruits and vegetables. It is not surprising that we see an epidemic of childhood obesity.
The teens in the TV program were mostly overweight and possibly unaware of the connection between
their food choices and their weight, a relation that children (and adults) need to learn. A pollster might
better ask children whether they would prefer to eat a tasty food or an unhealthy food. They might get
quite a different result from the one that the glib TV piece suggested.
1
Managing Metabolic Syndrome have elevated triglycerides (over 150 mg/dl), or a
low HDL (under 40 mg/dl for men or 35 for
Metabolic syndrome (MetS)) is really just a collec-
women), or elevated fasting glucose (over 100mg/
tion of physiological abnormalities that increase
dl). For some of the numbers, risks are apparent
the risk of cardiovascular disease and other health
below those limits, but these are the criteria for
problems. When they occur together they mark-
this diagnosis. More sophisticated testing is not
edly increase risk. Although these abnormalities
essential, but it is easy for your doctor to order a
were not new, they were first described as a
fasting insulin (over 10 or 15 uIU/ml is too high,
syndrome in the late 1980s. The most commonly
depending on which experts you accept).
discussed abnormality is insulin resistance.
Lifestyle As Treatment
Insulin is the hormone produced by the pancreas
that is required to move sugar (glucose) from the It is clear that exercise and weight loss are essen-
bloodstream into most cells, such as muscle, liver, tial lifestyle changes to reverse the MetS risk
and fat cells (although not brain cells, which do factors. In children, a program of high-fiber, low-
not require insulin to absorb their fuel). Once fat diet plus daily aerobic exercise dramatically
inside the cells, the glucose can be burned for reduced the indicator numbers. For examples,
energy. A poor response to insulin leads to high insulin dropped from 27 to 18, triglycerides went
blood sugars and excessive insulin production. from 146 to 88, systolic blood pressure reduced
from 130 to 117, and diastolic from 74 to 67,
Other features of MetS (formerly called syn-
among other beneficial changes.
drome X, which was somewhat confusing as other
conditions were also referred to by that term) The encouraging news is that the changes were
include high blood pressure, high blood triglycer- evident within two weeks, food quantities were
ide and total cholesterol with low HDL choles- not restricted, and the improvements happened
terol, and obesity around the waistline. It may even though the subjects remained overweight.
also include high levels of blood clotting factors Aerobic fitness training improves insulin activity
(such as fibrinogen) and the inflammatory marker, and moderates the effect of specific foods on blood
C-reactive protein (CRP). When someone has sugar levels (the “glycemic index” or GI).
three or more of these conditions, disease risks The GI refers to the effect on blood sugar when a
are much higher. Unfortunately, this is increas- portion of a food is eaten by itself. However,
ingly being seen in children. several studies in both diabetics and normal sub-
In addition to cardiovascular disease, metabolic jects indicate that this is only minimally useful for
syndrome increases the risk of developing diabe- diet management. One reason is that foods are
tes, strokes, and peripheral vascular disease. While rarely consumed separately; combining foods and
many people consider MetS to be the cause of other factors alter glucose effects. While refined
their obesity, it is far more likely that too many sugars and grains, such as white flour, contribute
calories in the diet, too much saturated fat, too to insulin resistance, misconceptions surround
many sweets, lack of exercise, and obesity itself the role of whole grains and fruits in the diet.
are among the causes of MetS. The good news is Whole grains improve insulin sensitivity and re-
that these are all dependent on lifestyle choices duce MetS. In the Framingham study, while a
that someone can change for the better to reduce high glycemic index increased insulin resistance,
their risks of serious disease. Genetic predisposi- high whole grain and fruit consumption reduced
tion plays only a small role in this condition. it. In a study of 75,521 women, high whole grain
You can evaluate yourself for these risk factors consumption lowered the risk of diabetes. An-
with some minor medical help. You can measure other study of 535 older adults (60-98) showed
your waist circumference with a tape measure (a that high whole grain intake markedly reduced
waistline over 40 inches for men and 35 inches for MetS and cardiovascular mortality.
women is indicative). You can also take your Avoid fad diets that claim to help with metabolic
blood pressure yourself. You are at risk if your syndrome by avoiding healthy foods. They often
levels are greater than 135/85. You can also look exclude such foods because of their GI. I recom-
at the results of your blood testing to see if you mend eating a high-fiber, low-fat diet of whole,
2
natural foods that are minimally processed, em- Ask Dr. J
phasizing vegetables, fruits, whole grains, le-
Q. I am healthy, but have taken 120-150 mg of
gumes, seeds, nuts, and fish. In the context of this
coenzyme Q10 daily for five years. Might this
diet, foods such as carrots and potatoes are fine.
make the heart work harder and cause heart
Numerous supplements also help to control blood failure if I take too much?
sugar, lipids, and blood pressure, and I have TM, Pennsylvania, via internet
written previously about them. They include chro-
mium (200-1000 mcg daily), cinnamon (1/2 tsp A. Coenyme Q10 is a cofactor for the production
twice a day), and alpha lipoic acid (300-1000 mg), of energy in muscle and other cells. It is especially
which help with blood sugar; coenzyme Q10 (200 important for the heart and brain, but it is not a
mg), magnesium (500-1000 mg), vitamins C and stimulant. It helps the heart work harder if it
E, hawthorn, and taurine, which help with blood needs to, but it does not “push” the heart to work
pressure; garlic, fish oil, policosanol, niacin, red harder. It will only help the heart function opti-
yeast rice, and L-carnitine, which help with blood mally while it also protects the heart and other
lipid levels. Combining diet, exercise and supple- tissues as an antioxidant.
ments might completely eliminate the risks asso- Taking coenzyme Q10 is extremely safe. Medical
ciated with metabolic syndrome. researchers have used up to 3000 mg daily with
no side effects. I can understand your confusion.
Preserving Vision Update
I recently read in a supermarket magazine a
New research shows that omega-3 fatty acids dietitian cautioning against taking over 100 mg of
from fish help to block the development of age- coenzyme Q10, incorrectly suggesting that it
related macular degeneration (ARMD). Prior stud- might harm the liver. In fact, research suggests
ies have shown that high-fat diets increase the that it protects the liver.
risk. Researchers followed 2335 people for five
years and found that those who ate fish once a References
week had 40 percent less ARMD than those who Metabolic Syndrome
ate it less often. Those who ate fish three times a Park SH, et al., Relative risks of the metabolic syndrome according to
the degree of insulin resistance in apparently healthy Korean adults.
week or more had 75 percent less ARMD. Clin Sci (Lond). 2005 Jun;108(6):553-9.
Coulston AM, et al., Effect of source of dietary carbohydrate on
In another study of 681 twins, those subjects with plasma glucose, insulin, and gastric inhibitory polypeptide
the highest fish consumption had about half the responses to test meals in subjects with noninsulin-dependent
diabetes mellitus. Am J Clin Nutr. 1984 Nov;40(5):965-70.
risk of ARMD compared with those whose intake Mettler S, et al., Influence of training status on glycemic index. Int J
was the lowest. In this study, the most benefit was Vitam Nutr Res. 2006 Jan;76(1):39-44.
McKeown NM, et al., Carbohydrate nutrition, insulin resistance, and
seen when consumption of commercial vegetable ...metabolic syndrome... Diabetes Care. 2004 Feb;27(2):538-46.
oils was the lowest. In this study they also noted Liu S, et al., A prospective study of whole-grain intake and risk of
that smoking doubles the risk of ARMD. type 2 diabetes... Am J Public Health 2000 Sep;90(9):1409-15.
Pereira MA, et al., Effect of whole grains on insulin sensitivity... Am J
In the Nurses’ Health Study, researchers fol- Clin Nutr 2002 May;75(5):848-55.
Jensen MK, Whole grains, bran, and germ in relation to
lowed 76318 women for 20 years and found that homocysteine and markers of glycemic control, lipids, and
diabetes increased the risk of glaucoma by about inflammation 1. Am J Clin Nutr. 2006 Feb;83(2):275-83.
Sahyoun NR, et al., Whole-grain intake...metabolic syndrome and
80 percent. Untreated glaucoma, an increased mortality in older adults. Am J Clin Nutr. 2006 Jan;83(1):124-31.
eye pressure, can lead to blindness. This is fur- Henriksen EJ, Exercise training and the antioxidant alpha-lipoic acid
in the treatment of insulin resistance and type 2 diabetes. Free Radic
ther evidence of the importance of controlling Biol Med. 2006 Jan 1;40(1):3-12.
diabetes and metabolic syndrome. (Pasquale LR, et al., Jain SK, et al., Trivalent chromium inhibits protein glycosylation and
Prospective study of type 2 diabetes mellitus and risk of primary open- lipid peroxidation...Antioxid Redox Signal. 2006 Jan-Feb;8(1-2):238-41.
angle glaucoma in women. Ophthalmology. 2006 Jul;113(7):1081-6.) Singh RB, Effect of hydrosoluble coenzyme Q10 on blood pressures
and insulin resistance...J Hum Hypertens. 1999 Mar;13(3):203-8.
The carotenoids lutein and zeaxanthin are anti- Barbagallo M, Dominguez LJ, Magnesium metabolism...and insulin
oxidants that appear to protect against both resistance. Arch Biochem Biophys. 2006 Jun 12; [Epub ahead of print]
Vision Protection
ARMD and cataract in a study of serum levels in
Chua B, et al., Dietary fatty acids and the 5-year incidence of age-
899 subjects. Delcourt C, et al., Plasma lutein and zeaxanthin and related maculopathy. Arch Ophthalmol. 2006 Jul;124(7):981-6.
other carotenoids as modifiable risk factors for age-related maculopathy Seddon JM, et al., Cigarette smoking, fish consumption, omega-3
and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006 fatty acid intake, and associations with age-related macular
Jun;47(6):2329-35. degeneration...Arch Ophthalmol. 2006 Jul;124(7):995-1001.

3
In the Health News
•A milk thistle extract, the flavonone silibinin, destroys lung cancer in mice. Mice were injected
with urethane, and half were fed silibinin in their diet. Treated mice had significantly fewer large
lung cancers than the controls. Silibinin inhibits the formation of new blood vessels needed for
tumor growth (angioneogenesis). (Singh RP, et al., Effect of silibinin on the growth and progression of primary lung tumors
in mice. J Natl Cancer Inst. 2006 Jun 21;98(12):846-55.) I wonder why the researchers noted that they did not use
silymarin, the commonly available dietary supplement, which contains silibinin.
Diet and Disease
Dr. Janson's Healthy Living™
•Researchers compared 52 overweight/obese adults with matched nor-
mal-weight subjects. The normals ate more fruit and fiber, 43 percent Published by
more complex carbohydrates, and more total carbohydrates. Com- Vitality Now!®
pared to the normal weight subjects, the diet of the overweight/obese PO Box 384
subjects contained more total fat, saturated fat, and cholesterol. (Davis Greenville, NH 03048
JN, et al., Normal-weight adults consume more fiber and fruit than their age- and height-matched Subscriptions: Free online
overweight/obese counterparts. J Am Diet Assoc. 2006 Jun;106(6):833-40.)
Information herein is not
•Mediterranean diets reduce risk factors for heart disease. Researchers medical advice or direction. All
compared diets high in fruits, vegetables, whole grains, and limited material in this newsletter is pro-
amounts of meats and processed foods, plus either olive oil or nuts and vided for information only. Its
contents should not be used to
seeds, to a low-fat diet. Blood pressure, blood sugar, and cholesterol provide medical advice on indi-
improved more than in those on the low-fat diet, but the study was vidual problems. Consult a
short, did not focus on outcomes (just risk factors), and the low-fat health care professional for
medical or health advice.
group had less intense nutrition education. Other information sug-
Email: drjanson@drjanson.com
gests that healthy low-fat diets that include essential fatty acids are
Copyright, 2006:
even more beneficial. Estruch R, et al., Effects of a Mediterranean-style diet on cardiovas- Michael Janson, M.D.
cular risk factors: a randomized trial. Ann Intern Med. 2006 Jul 4;145(1):1-11.

Polenta Banana Pudding


Polenta is an international food with many names (mealie pap, ugali, mamaliga, funjie), but it is
basically boiled coarsely-ground corn meal (I grind my own in a Vita Mix). Put 1 cup of medium
coarse corn meal and ¼-½ tsp salt with 2½ cups of boiling water simultaneously in a crock pot (mix
at the start and once or twice during cooking). In a food processor blend 3 bananas with 8 oz. of silken
tofu, 1 Tbsp of vanilla, 1 tsp of cinnamon, ½ cup of shredded coconut, 2 pitted dates, ½ Tbsp of lemon
juice, ¾ tsp of freshly ground nutmeg, and 2 tsp of orange zest. When the polenta is cooked, place
it in a large mixing bowl with the other ingredients and ½ cup of soaked raisins. Fold this all together
and let it cool in the fridge in individual dessert bowls or a storage container. The corn starch will
set and thicken it. Serve as is or garnish with some fresh or frozen organic berries.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 9
HEALTHY LIVING
Free on the web at www.drjanson.com September, 2006

Dear Friends,
Although it is hardly news that exercise is good for us, recent
reports further document some of its benefits. Regular exercise in
30- to 60-year old people adds years of improved physical capacity
in later life, including greater ability to walk and get out of chairs,
and improved cognitive function.
Unfortunately, most of us lead sedentary lives no matter what our
occupations, and in order to maintain health, we need to partici-
Michael Janson, M.D. pate in a regular exercise program. I usually recommend signifi-
Editor, Healthy Living cant physical activity every day, and my patients are frequently
In This Issue surprised at this, having heard that two to four times a week is
sufficient. This may be helpful compared to being a couch potato,
Exercise as Animals Do .................. 1 but it is far less activity than most of our ancestors did, and far less
Phytochemical Update .................. 2 than prehistoric humans and other animals.
Phytochemicals Against Cancer ... 2 In the biographical novel about John and Abigail Adams (Those
Fats and Prostate/Breast Cancer ... 3 Who Love, by Irving Stone), it is noteworthy that in addition to
Ask Dr. J: Atrial Fibrillation ........... 3 helping write the constitution and his other political work, John
References ........................................ 3 was constantly mending fences, clearing his property, as well as
In The Health News ....................... 4 horseback riding, and walking (the two major means of transpor-
Diet and Disease ............................. 4
tation), and Abigail was tending the house and growing food in the
garden, so both of them were very physically active.
Garden Ragoût ................................ 4
I often ask my patients and audiences “How often does a gorilla
exercise?” Of course, they have to exercise every time they want
to eat! In the wild they spend hours a day foraging for food. They also play and are otherwise active.
In captivity, zoos have started to scatter food around the gorilla habitat so they would be able to forage
instead of just being given the food at mealtime. It would not be excessive for humans to aim at higher
levels of activity to mimic our animal relatives. We need to keep in mind that we are animals and behave
accordingly (within certain limits, of course!). In the course of human development, physical activity
was an integral part of everyday life. Fitness training has greater benefits than moderate activity.
It is unfortunate that schools have dropped requirements for physical activity. Gym classes have been
dropped from curricula, kids are driven everywhere, and they watch TV and play on computers, often
to the exclusion of exercise, although a relatively few participate in school sports. If we are going to
stem the tide of obesity, lack of fitness, the early onset of diabetes, and a variety of chronic degenerative
diseases, we need to encourage being physical as a routine part of life at all ages. However, if it is not
enjoyable, nobody will do it. I happen to love the near-exhaustion of running, weight workouts, and
garden maintenance, but it may take some time before you begin to enjoy your chosen activity.
I by no means want to discourage the intellectual part of life or eliminate computers (or even television,
although it contributes to poor eating habits and inactivity). However, awareness of our animal nature
and physical needs will go a long way to prolonging healthy years and reducing suffering and disability.
1
Phytochemical Review with drugs called ACE inhibitors such as Captopril
and Lisinopril). These are also prescribed to pro-
The word “phytochemical” literally refers to any
tect the kidneys in diabetics who are on insulin,
“plant-derived” chemical, but in nutritional sci-
and for congestive heart failure, but they may
ence they are simply non-essential substances
have side effects, such as a persistent cough,
derived from food products that have influences
headaches, and dizziness. Extracts of Panax gin-
on human metabolism. Fortunately, a wide vari-
seng have similar ACE inhibition effects. Neither
ety of these chemicals have healthful properties
EGCG nor ginseng has the side effects of ACE
that are involved in disease prevention and treat-
inhibitors (an isolated case report in France of
ment. By definition, phytochemicals are only found
hepatitis after consuming green tea extract sug-
in vegetarian food sources. Many of them are
gests a possible contaminant or massive dose).
antioxidants, many are flavonoids and polyphe-
nols, but others have a variety of chemical effects. Phytochemicals and Cancer
Curcumin is a mixture of polyphenols found in Phytochemicals have antioxidant, anti-inflam-
turmeric. Quercetin is a flavonoid found in yellow matory, and anti-cancer effects. Many are mild
onions and apples. A recent study shows that estrogens that block the effects of stronger estro-
people with precancerous colon polyps who take gens in the body. Some detoxify carcinogens or
supplements of these two phytochemicals have a promote cell rejection of such damaging chemi-
highly significant reduction of the size and num- cals. In these several ways phytochemicals pre-
ber of lesions. Researchers studied five patients vent and possibly treat a variety of cancers, in-
with familial polyposis, administering 480 mg of cluding breast and prostate cancer.
curcumin and 20 mg of quercetin three times a Genistein and other isoflavones, found in soy-
day. This is a typical dose of curcumin and a low beans, soy products such as tofu, and other beans,
dose of quercetin compared to many supplements. are protective against breast and other cancers.
Within six months, these patients had a 60 per- In addition to their mild estrogenic effects, they
cent drop in the average number of polyps, and a are antioxidants and lower cholesterol levels.
50 percent reduction in average polyp size. While Isoflavones block tumors from producing new
many polyps are benign, these patients had an blood vessels that the tumors require for growth
inherited disorder called Familial Adenomatous (a process called angioneogenesis).
Polyposis, with hundreds of polyps that are likely Sulforaphane is an antioxidant in broccoli (and
to become cancerous. The authors speculated other cabbage family vegetables) that increases
that the benefits derived from the curcumin be- the activity of cancer-protective enzymes. It also
cause the quercetin dose was so low. (This same induces programmed cell death in cancer cells
combination of curcumin and quercetin protects (apoptosis). Sulforaphane is another phytochemi-
the kidneys in graft recipients.) cal that reduces tumor growth by blocking
In tissue studies, quercetin and other flavonoids angioneogenesis. In addition to its benefits in
and phytochemicals protected retinal pigment cancer, it appears to protect retinal cells from
epithelial cells from oxidative damage. In addi- macular degeneration and lower blood pressure.
tion, quercetin promoted the production of cellu- Coumaric acid is a phenolic antioxidant found in
lar detoxification enzymes. A review article on tomatoes, peanuts, garlic, carrots, and brown rice
lung disease suggested protection from numer- and other whole grains (it is in the cell wall fiber,
ous antioxidant phytochemicals, including thus not present in refined grains). Studies of
curcumin, quercetin, and the green tea polyphe- cultured cells show that it can protect against
nol, EGCG (epigallocatechin gallate). Earlier stud- growth of colon, breast, and stomach cancer cells.
ies have shown that EGCG inhibits inflammation
The best way to be sure you are consuming
in pulmonary lining cells.
beneficial phytochemicals is to choose a wide
EGCG and other green tea catechins also have variety of plant-based foods, including fruits, veg-
other benefits. They appear to act as ACE inhibi- etables, beans, whole grains, seeds, and nuts, and
tors (blocking angiotensin converting enzyme to these foods happen to be the basis of a diet plan
help lower blood pressure; this is typically done that provides many other benefits.
2
Fats and Prostate/Breast Cancers find that it helps this too. However, many other
supplements and some dietary changes are help-
The ratio of omega-3 to omega-6 fats in the diet
ful for atrial fibrillation, an irregular heartbeat
may play a role in prostate cancer. While no one
often accompanied by a rapid pulse. Prolonged
knows the exact ratio of fats that are required by
episodes (over 24 hours) increase the risk of
humans, research suggests that Western diets
strokes from blood clots due to blood pooling in
are too rich in omega-6 fatty acids derived from
the atrial chamber.
corn oil and safflower oil. Omega-3 fatty acids are
found in cold-water fish and flaxseeds, with smaller I suggest avoidance of all stimulants, such as
amounts in walnuts and soybeans. caffeine and alcohol, as well as sugar and food
additives. Refined foods are depleted of impor-
An animal study showed that when the typical
tant minerals, such as magnesium, so I tell all my
Western-diet ratio of omega-6 to omega-3 fats (15
patients to eat only whole foods (for many other
to 1) was compared to a diet containing equal
reasons as well).
amounts of the two fats, prostate cancer cells
grew more slowly, and the tumors were smaller in Supplements of magnesium (500-1000 mg daily)
the intervention group (both groups received 20 and taurine (1500-3000 mg) both help to stabilize
percent fat in the diet, which is lower than com- cell membranes and reduce excitability, and I
mon Western diets). The treatment group also have found in practice that they often help with
had lower PSA levels (Kobayashi N, et al., Effect of altering atrial fibrillation. I give the magnesium intrave-
dietary omega-6/omega-3 fatty acid ratios on prostate cancer... Clin nously for atrial fibrillation. Other supplements
Cancer Res. 2006 Aug 1;12(15):4662-70).
for the heart include hawthorn (standardized,
One diffculty in interpreting this for humans is 250-750 mg), omega-3 fish oil, coenzyme Q10
that most omega-6 vegetable oils available in the (200-600 mg), and L-carnitine (1000-3000 mg).
market are so highly processed that they are
unhealthy in and of themselves. Nonetheless,
References
increasing omega-3 fats in the diet has other
Exercise as Animals Do
benefits in reducing inflammation, heart disease, Kramer A, et al., Exercise, Cognition and the Aging Brain. J Appl
and breast cancer. In animal models, an earlier Physiol. 2006 Jun 15; [Epub ahead of print]
study showed that omega-3 oils reduced the growth Patel KV, et al., Midlife Physical Activity and Mobility in Older Age
The InCHIANTI Study. Am J Prev Med. 2006 Sep;31(3):217-24.
and metastases of implanted breast cancers (Rose Manini TM, et al., Daily activity energy expenditure and mortality
DP, Connolly JM, Effects of dietary omega-3 fatty acids on human breast among older adults. JAMA. 2006 Jul 12;296(2):171-9.
cancer growth and metastases in nude mice. J Natl Cancer Inst. 1993 Nov
Phytochemical Update
3;85(21):1743-7). Cruz-Correa M, et al., Combination treatment with curcumin and
While saturated fats and high total fats in the diet quercetin of adenomas in familial adenomatous polyposis. Clin
Gastroenterol Hepatol. 2006 Aug;4(8):1035-8. Epub 2006 Jun 6.
increase the risk of breast cancer, omega-3 fats Hanneken A, et al., Flavonoids protect human retinal pigment
appear to decrease the risk, although some stud- epithelial... Invest Ophthalmol Vis Sci. 2006 Jul;47(7):3164-77.
Rahman I, Kilty I, Antioxidant therapeutic targets in COPD. Curr
ies show no link between fish consumption and Drug Targets. 2006 Jun;7(6):707-20.
breast cancer incidence. Omega-3 fats do help the Wheeler DS, et al., Epigallocatechin-3-gallate...inhibits
...proinflammatory signal transduction in cultured respiratory
health of patients who have undergone breast epithelial cells. J Nutr. 2004 May;134(5):1039-44.
cancer surgery, increasing their strength, reduc- Persson IA, et al., Tea flavanols inhibit angiotensin-converting
enzyme activity...J Pharm Pharmacol. 2006 Aug;58(8):1139-44.
ing severe weight loss, and improving liver and Gloro R, et al., Fulminant hepatitis...with hydroalcoholic extract of
pancreatic function (Stehr SN, Heller AR.Omega-3 fatty acid green tea. Eur J Gastroenterol Hepatol. 2005 Oct;17(10):1135-7.
effects on biochemical indices following cancer surgery. Clin Chim Acta. Asakage M, et al., Sulforaphane induces inhibition of human
umbilical vein endothelial cells proliferation by apoptosis.
2006 May 16; [Epub ahead of print].
Angiogenesis. 2006 Jul 5; [Epub ahead of print]
Gao X, Talalay P, Induction of phase 2 genes by sulforaphane
Ask Dr. J protects retinal pigment epithelial cells against photooxidative
damage. Proc Natl Acad Sci. 2004 Jul 13;101(28):10446-51.
Q. I am concerned about my father’s atrial fibril- Wu L, et al., Dietary approach to attenuate oxidative stress,
lation. Can niacin help him? hypertension, and inflammation in the cardiovascular system. Proc
Natl Acad Sci 2004 May 4;101(18):7094-9.
MS, Virginia, via internet Hudson EA, et al., ... extracts of brown rice that inhibit the growth of
human breast and colon cancer cells. Cancer Epidemiol Biomarkers
A. I have not seen documentation that niacin is Prev. 2000 Nov;9(11):1163-70.
specific for atrial fibrillation, but it is useful for so Ferguson LR et al., Antioxidant and antigenotoxic effects of...
hydroxycinnamic acids... Mol Nutr Food Res. 2005 Jun;49(6):585-93.
many conditions that I would not be surprised to
3
In the Health News
•In patients with congestive heart failure (CHF), supplements of the amino acid L-arginine can
improve exercise tolerance and functional capacity. Subjects with stable CHF were stress tested
before and after six weeks of supplementation and compared to subjects who did not receive the
supplements. Heart rates were lowered in the treatment group, and lactate buildup (from muscle
activity with inadequate oxygen) was also reduced by L-arginine (Doutreleau S, et al., Chronic L-arginine
supplementation enhances endurance exercise tolerance in heart failure patients. Int J Sports Med. 2006 Jul;27(7):567-72.)
Typical doses of L-arginine are from 1000 to 6000 mg.
Diet and Disease Dr. Janson's Healthy Living™
•High density lipoproteins (HDL, the good cholesterol) are anti-inflam- Published by
matory and relax blood-vessels. A meal high in saturated fats reduces Vitality Now!®
these beneficial actions, while a meal high in polyunsaturated fats PO Box 384
enhances them. Researchers found these effects within six hours after Greenville, NH 03048
eating. (Nicholls SJ, et al., Consumption of saturated fat impairs the anti-inflammatory properties Subscriptions: Free online
of high-density lipoproteins and endothelial function. J Am Coll Cardiol. 2006 Aug 15;48(4):715-20.)
Information herein is not
The unsaturated fats also enhanced the beneficial effects compared to medical advice or direction. All
fasting levels. Heart attacks after meals high in saturated fats would material in this newsletter is pro-
be more likely based on these effects, in addition to the long-term vided for information only. Its
contents should not be used to
damage from inflammation and blood vessel constriction. provide medical advice on indi-
•Treatment with 1000 mcg of chromium helps control diabetes, im- vidual problems. Consult a
health care professional for
proves insulin sensitivity, and reduces weight gain seem with drug medical or health advice.
therapy. (Martin J, et al., Chromium picolinate supplementation attenuates body weight gain and Email: drjanson@drjanson.com
increases insulin sensitivity in subjects with type 2 diabetes. Diabetes Care. 2006 Aug;29(8):1826-32.)
Copyright, 2006:
In 37 patients, those treated with chromium and glipizide had better Michael Janson, M.D.
sugar control and less weight gain than those on the drug and placebo.

Garden Ragoût
Garden vegetables this time of year beg to be picked and put directly into a recipe (if not eaten before
making it to the kitchen). Sauté onions and garlic with some olive oil, minced fresh basil, oregano,
thyme, and ground pepper. Add diced zucchini, summer squash, tomato, and a dash of soy sauce or
sea salt. Add some previously roasted eggplant and mix well. I like to add some fresh cilantro (since
it is abundant in my raised beds). This makes a delicious side dish or you can simmer it with cooked
pinto beans to make a main course to serve with brown rice or whole grain bread. Another serving
idea is to make savory polenta as in last month’s recipe, pour it into an oiled, low, round dish with
a decorative arrangement of fresh basil leaves on the bottom. When the polenta sets, you can turn
it over on a serving dish to show the basil, cut into wedges and cover it with the garden ragoût.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 10
HEALTHY LIVING
Free on the web at www.drjanson.com

October, 2006

Dear Friends,
Letting go of certain food attachments can be difficult, but not as
difficult as it might seem at first. Whether or not we ate nutritious
foods as part of our diets while growing up, many of us also
consumed a variety of foods that were (and remain) unhealthful,
including cakes, pies, candies, cookies, ice cream, Jell-O, fried
foods, meats (particularly deep fried or grilled), and drinks such as
milkshakes, sodas, and Kool-Aid. These foods might still be
Michael Janson, M.D. associated with memories of good times and comfort.
Editor, Healthy Living
I remember the pleasures of a cookout with the extended family,
In This Issue or the offer of an evening milk-shake as a treat (before I realized
that lactose intolerance was causing subsequent digestive symp-
Letting Go of Habits ....................... 1 toms), or the summer outings to the clam shack for steamers and
Peptic Ulcer Management ............. 2 fried clams. When confronted with suggestions for improving the
Safer Natural Remedies ................. 2 diet, people with these associations might hang on to foods for
Arthritis and Food Allergy ............ 3 their memories rather than for the actual taste pleasures.
Ask Dr. J: Strontium for Bones ..... 3 I am not saying that the taste pleasures are not real, but that our
tastes are mostly learned, and these can change, especially if we
References ........................................ 3
In The Health News ....................... 4 make an effort to create new associations (the smell of fast-food
Diet and Disease ............................. 4 joints always makes me think of the nauseating aroma of over-
Broccoli Raab (Rapini).................... 4 cooked and rancid oils or shortening, which is guaranteed to repel
me). I remember creating just such a negative association when I
began learning about health and was told that chocolate factories
have a serious problem with cockroaches, and as a result they have a certain maximum allowable level
of cockroach parts in their products. Whether or not this is true, it altered my interest in chocolate from
that day forward, and makes me think twice before even the occasional organic chocolate treat.
I was recently talking with a patient about the habits that are hard to let go, one of which was a fried
food. I pointed out that the processed food industry advertises cooking oils in commercial restaurant
journals (that the public never sees) claiming that their particular oil can be reused for thirty days
without changing it (at the end of the day they skim off the surface crud then top it up and reheat the
oil the next day). This information may not lead to an immediate habit change, but at least he is
thinking differently with a new motivation (in addition to avoiding future heart surgery).
Years ago I participated in discussions on a network health forum, and one of the participants was
talking about her changing to a strict low-fat, low-sugar, vegetarian diet to reverse her heart disease
(she had had a coronary bypass after a heart attack in her early forties). Another participant asked her
if the diet was not difficult, as she had given up so many foods that are common in the western diet,
and to which she had been accustomed before her heart attack. Her response remains with me to this
day. She said that after a short transition she found many delicious foods that fit into her new dietary
practices, and besides, she said, “there is absolutely nothing edible worth dying for.”
1
Peptic Ulcer Management Typical medical treatments are mainly efforts to
counteract stomach acids with antacid drugs and
Acid indigestion or heartburn is often the result
drug therapies to eradicate H. pylori. While ant-
of poor diet and stress, but it may also be a
acids may relieve the symptoms temporarily, they
symptom of a peptic ulcer, an erosion in the lining
will not by themselves eliminate an infection.
of the stomach or first part of the small intestine
Drug treatments are combinations, usually in-
called the duodenum. In some cases the ulcer
cluding two antibiotics, such as amoxicillin and
breaks through a blood vessel and causes serious
clarithromycin, and a gastric acid reducer such as
bleeding, and more rarely it can actually perfo-
omeprazole (Prilosec). Bismuth subsalicylate
rate the wall of the stomach or duodenum creat-
(Pepto-Bismol) is sometimes added. Combining
ing a medical emergency. (“Peptic” refers to pep-
the first three is over 80 to 90 percent effective,
sin, a digestive enzyme produced in the stomach.)
with fewer side effects than other treatments, but
The typical picture that most people have of it is not free of side effects, and H. pylori may
someone with an ulcer is a highly stressed, over- develop antibiotic resistance.
worked, type-A individual, but this is not neces-
Safer Natural Remedies
sarily the case. In fact, most ulcers are the result
of an infection with a bacterium called Helicobacter Natural substances are effective against H. pylori
pylori (H. pylori), although other influences may and also help to heal and protect the gastric and
contribute to ulcer development. The presence of duodenal lining cells. Fiber in the diet is helpful as
H. pylori does not necessarily lead to an ulcer. a long-term treatment because it absorbs and
buffers stomach acid. Avoiding the previously-
While stomach acid (hydrochloric acid) is highly
mentioned irritant substances is an important
corrosive, the lining of the stomach is usually
part of the overall treatment plan. In addition,
protected from its effects. Only when this protec-
taking supplements may reduce or eliminate the
tion breaks down does an ulcer develop. Smoking,
need for any drugs, but this is something you
alcohol, coffee (even decaf), sugar, salt, and fat,
should consider with professional advice.
and anti-inflammatory drugs, such as aspirin and
ibuprofen, are all associated with a breakdown of Turmeric, cumin, ginger, and licorice are all effec-
these defenses, leading to peptic ulcer disease. tive in laboratory studies in killing H. pylori, as is
Interestingly, excessive everyday stress is not Japanese wasabi horseradish. In addition to kill-
clearly associated with development of ulcers ing the bacteria, turmeric inhibits the adhesion of
(although it is undesirable in many ways). bacteria to the stomach lining, further enhancing
its benefits. Using such plant extracts can over-
Although heartburn is a common symptom of
come the resistance associated with antibiotic
ulcer disease (or simply acid indigestion), it is also
use. Recent studies in animals have shown that
common to have other symptoms. Abdominal
turmeric can inhibit gastric acid secretion, and
pain may or may not be present, and it may
reduce ulcer formation. A clinical trial showed
masquerade as chest pain or a gnawing ache in
that turmeric (3000 mg) healed 76 percent of
the upper abdomen. The pain usually comes and
gastric ulcers within 3 months.
goes, often happens at night, and is usually re-
lieved by eating (but sometimes eating can make A study in 2002 showed that licorice extracts
the symptoms worse). It is also possible to have an contain a variety of flavonoids and isoflavones
ulcer with no symptoms at all. that can block the growth of H. pylori in labora-
tory cultures. These compounds were effective
A test that is positive for blood in the stool may
against both strains that were resistant to antibi-
suggest a bleeding ulcer. Several tests can reveal
otics and strains that were sensitive to the drugs.
the presence of H. pylori, including blood tests,
Other components of licorice help to relieve heart-
but blood tests are less specific than stool or
burn symptoms by coating the esophagus and
breath antigen testing. If the diagnosis is not
stomach with a protective substance produced
clear, a barium X-ray may reveal an ulcer. Gas-
when the extract is chewed and mixed with saliva.
troscopy is also helpful in establishing the pres-
ence of an ulcer, and although it is a more invasive Mastic gum, a resinous substance from the
test, it may be necessary. Pistacia lentiscus tree, is a traditional medicine
2
that has been shown to kill H. pylori and relieve the same atomic family as calcium and magne-
ulcer symptoms. At the right concentration, it sium. Strontium ranelate and strontium citrate
can kill over 90 percent of the bacteria. Typical are used as supplements to enhance bone density
doses of mastic gum range from 500 to 2000 mg and reverse osteoporosis. A New England Jour-
daily for two to three months. Other research nal of Medicine study showed a 14 percent in-
shows that mastic gum is preventive and thera- crease in bone density of the spine in 3 years, an
peutic for leukemic and colon cancer cell growth, 8 percent increase in the hip, and a 50 percent
induces apoptosis (programmed cell death), and reduciton of spinal fracture risk in one year. This
it inhibits tumor angiogenesis. is better than risky and expensive medications.
Other supplements that may be helpful for ulcers Strontium is not dangerous, and has no side
include L-glutamine (2000 to 6000 mg daily), effects. The typical dose of elemental strontium
garlic, grapefruit seed extract, vitamin C, vitamin for osteoporosis is about 700 mg per day, taken
A, and zinc. Lactobacillus acidophilus (a probiotic separately from supplements containing calcium,
supplement) is also beneficial in reducing H. with which it will compete for absorption.
pylori infection in an animal model. A typical Some people have a mistaken notion about stron-
supplement would be 10-20 billion organisms. tium because in the 1950s atomic testing created
L-glutamine is a non-essential amino acid that is a dangerous radioactive form called strontium-
needed for reproduction and healing of intestinal 90, which deposited in bones and led to bone
lining cells, as well as maintenance of cellular cancer and leukemia. This is not found in any
energy. A recent study in rats showed that grape- supplements, so there is no danger. You will still
fruit seed extract reduced gastric acidity, im- need calcium, vitamin D, ipriflavone, progester-
proved blood flow to ulcer sites, and decreased one and other supplements for osteoporosis.
ulcer size. Combining supplements with a high-
fiber diet that is low in fat, sugar, and salt may References
reduce or eliminate the need for medication.
Peptic Ulcer Disease
Arthritis and Food Allergy Peptic Ulcer Disease, Drug Digest, http://www.drugdigest.org
O’Mahony R, et al., Bactericidal and anti-adhesive properties of
Foods may play a role in making rheumatoid culinary and medicinal plants against Helicobacter pylori. World J
Gastroenterol. 2005 Dec 21;11(47):7499-507.
arthritis (RA) worse. Many patients report such Kim DC, et al., Curcuma longa extract protects against gastric ulcers
an association, and a new study supports this ... Biol Pharm Bull. 2005 Dec;28(12):2220-4.
claim. Researchers evaluated 14 RA patients and Mahady GB, et al., In vitro susceptibility of Helicobacter pylori to
botanical extracts... Phytother Res. 2005 Nov;19(11):988-91.
compared them with 20 controls. Intestinal se- Prucksunand C, et al., Phase II clinical trial on effect of the long
cretions showed remarkably higher levels of food turmeric (Curcuma longa Linn) on healing of peptic ulcer. Southeast
Asian J Trop Med Public Health. 2001 Mar;32(1):208-15.
antibodies in the subjects than in the controls. Shin IS, et al., Bactericidal activity of wasabi... against Helicobacter
pylori. Int J Food Microbiol. 2004 Aug 1;94(3):255-61.
The most common offending foods were milk, Fukai T, et al., Anti-Helicobacter pylori flavonoids from licorice
eggs, pork, and codfish. Because antibodies to extract. Life Sci. 2002 Aug 9;71(12):1449-63.
Marone P, et al., Bactericidal activity of Pistacia lentiscus mastic gum
multiple foods were found in each subject, the against Helicobacter pylori. J Chemother. 2001 Dec;13(6):611-4.
researchers suggested that many small effects Koutsoudaki C, et al., Chemical composition and antibacterial
activity of the essential oil and the gum of Pistacia lentiscus Var.
could add up to major symptoms. (Hvatum M, et al., The chia. J Agric Food Chem. 2005 Oct 5;53(20):7681-5.
gut-joint axis: cross reactive food antibodies in rheumatoid arthritis. Loutrari H, Mastic Oil from Pistacia lentiscus var. chia Inhibits
Gut. 2006 Sep;55(9):1240-7.) Growth and Survival of Human K562 Leukemia Cells and
Attenuates Angiogenesis. Nutr Cancer. 2006;55(1):86-93.
Avoid suspect foods and take supplements to help Balan KV, et al., Antiproliferative activity and induction of apoptosis
symptoms, such as vitamins C and E, SAMe, fish in human colon cancer cells [by] Pistacia lentiscus L. var. chia.
Phytomedicine. 2006 May 16.
oil, borage oil, curcumin, and boswellia. Cvetnic Z, Vladimir-Knezevic S, Antimicrobial activity of grapefruit
seed and pulp ethanolic extract. Acta Pharm. 2004 Sep;54(3):243-50.
Ask Dr. J Brzozowski T, et al., Grapefruit-seed extract attenuates ethanol-and
stress-induced gastric lesions... World J Gastroenterol. 2005 Nov
Q. Is strontium (for osteoporosis) dangerous, as 7;11(41):6450-8.
some people have told me? Zayachkivska OS, et al., Gastroprotective effects of flavonoids in
plant extracts. J Physiol Pharmacol. 2005 Mar;56 Suppl 1:219-31.
DH, via Internet Brzozowski T, et al., Effect of probiotics ...in Helicobacter pylori-
infected Mongolian gerbils. Helicobacter. 2006 Feb;11(1):10-20.
A. Strontum is a chemical elemental mineral in
3
In the Health News
•Acupuncture provides effective relief for back pain and improves function according to a large
study of 11,630 patients. At three months, twice as many acupuncture patients (52 percent) as
controls responded to the treatments (up to 15 sessions). When the controls were then switched
to treatment, they also responded at the higher rate (Witt CM, et al., Pragmatic randomized trial evaluating the
clinical and economic effectiveness of acupuncture for chronic low back pain. Am J Epidemiol. 2006 Sep 1;164(5):487-96.) The
researchers noted that the treatments were also relatively cost effective.
•Supplements of vitamin D can cut the risk of pancreatic cancer almost
in half, according to two large studies with a total of 122,198 subjects. Dr. Janson's Healthy Living™
Participants who took 300-450 IU of vitamin D per day had a 43
Published by
percent lower risk of pancreatic cancer than those with the lowest
Vitality Now!®
intake; those who took 150-299 IU had a 23 percent reduced risk). PO Box 384
(Skinner HG, et al., Vitamin D intake and the risk for pancreatic cancer in two cohort studies. Cancer
Greenville, NH 03048
Pancreatic cancer is particu-
Epidemiol Biomarkers Prev. 2006 Sep;15(9):1688-95.)
Subscriptions: Free online
larly deadly. Vitamin D also has known benefits in reducing the risk
of other cancers, such as colon and prostate. Information herein is not
medical advice or direction. All
Diet and Disease material in this newsletter is pro-
•A computer simulation study suggests that increasing the amount of vided for information only. Its
contents should not be used to
omega-3 oils from fish in the diet could save far more lives from heart provide medical advice on indi-
disease than cardiac defibrillators. The dietary change could reduce vidual problems. Consult a
deaths by over 6 percent, an 8-fold greater effect than the estimate for health care professional for
medical or health advice.
wide distribution of defibrillators. (Kottke TE, et al., Preventing Sudden Death with Email: drjanson@drjanson.com
n-3 (Omega-3) Fatty Acids and Defibrillators. Am J Prev Med. 2006 Oct;31(4):316-323.) High tech
Copyright, 2006:
solutions are often recommended in situations where simple lifestyle Michael Janson, M.D.
changes would be better and cheaper.

Broccoli Raab (Rapini)


I love this vegetable partly because it is so easy to grow in both of my gardens but I also love the
slightly bitter, mustardy taste of the leaves. It is usually sold with many buds that look like broccoli
(although it is not related to broccoli and never forms a head). The buds will open to bright yellow
flowers if left growing in the garden. If you grow your own, simply cut the larger leaves at the base
and the smaller central leaves will keep producing. It is simple to cook by lightly steaming (especially
the thicker stems of bunches that you buy) and then stir-frying in olive oil and garlic until tender.
You can skip the steaming and stir-fry a bit longer. You can add freshly ground pepper or cayenne,
fresh lemon juice, and cooked white beans, or make a mixed stir-fry with onions, garlic, tofu chunks,
ginger, and diluted soy sauce and vinegar. Serve either recipe over brown rice or millet.

From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
YOUR NEWSLETTER OF GOOD HEALTH AND VITALITY

son’s
Jan
l

Dr.M
icha
e

Volume 8 No. 11
HEALTHY LIVING
Free on the web at www.drjanson.com November, 2006

Dear Friends,
Paging through a copy of Discover Magazine from 2005, I noted
with curiosity an article on the use of high-dose vitamin therapy
for the treatment of mental disorders, from psychosis to attention
deficit-hyperactivity to manic-depressive disorders. The article
started out with the story of a farmer who had found that
aggressive pigs could be calmed down with extra vitamins and
minerals in their feed. A friend had children with mental prob-
Michael Janson, M.D. lems, and when they gave the angry, aggressive son some supple-
Editor, Healthy Living ments all his symptoms disappeared within a month.
In This Issue Next, they treated the psychotic daughter with the same formula
and found that she was much better within days, and her symp-
“Discovering” Vitamins ................. 1
toms were almost completely gone in a week. Nine years later both
Nutrition Science Updates ............ 2 children were symptom free. Another researcher found that
Supplement Science Updates ....... 2 prisoners’ behavior improved when they were given supplements,
More Supplement Science ............ 3 and his research was repeated in England in a placebo-controlled
Ask Dr. J: Whole Grains ................. 3 study with vitamins, minerals, fish oil and GLA from evening
References ........................................ 3 primrose oil. The results were impressive, with the prisoners in
In The Health News ....................... 4 the active treatment group showing 35 percent fewer anti-social
Diet and Disease ............................. 4 acts than those on the placebo, an unprecedented reduction.
With such results to point to and two remarkable cases of her own,
No Time to Cook? ........................... 4
a research psychologist approached a Harvard researcher at
McLean Hospital, renowned for treatment of mental disorders. While skeptical, he gave the sample he
had been given to a colleague’s son with bipolar disorder. The boy improved dramatically within days,
and then the boy’s sister had similarly dramatic results. After further successful experience with
bipolar patients he published his findings, realizing that he was putting his “career on the line.”
These two researchers were vilified by antagonists to nutritional therapy. Unfortunately, this threat
to their careers was enough to lead them to stop referring to their experiences with supplements in
the treatment of mental disorders. They also stopped receiving government grants for their research.
It is disturbing that even qualified and skeptical researchers who see the benefits of supplements are
unable to pursue their observations without interference from the forces of the status quo.
I have been using such therapies successfully since 1976. They have been reported since the early
1950’s by such luminaries as Abram Hoffer, MD, and later by Linus Pauling, PhD. My first dramatic
experience was with a young woman who had been a top high-school student until a psychotic
breakdown as a senior. She was ill for nine years in spite of numerous treatments and came to me as
a last resort. After three weeks on diet and vitamins, she started to feel better, and within three months
was almost back to normal. She went back to school, became a nurse, and never again needed
medications. What is curious to me is that what I have been doing for thirty years is just being
“discovered” by Discover Magazine — just about fifty years late.
1
Nutrition Science Updates Eating lots of fruit is also helpful for men. A new
study shows that men who eat large amounts of
A diet high in refined grains, such as white flour,
vitamin C-rich fruits (particularly citrus) have a
particularly white bread, increases the risk of
reduced risk of pre-malignant lesions in the mouth.
kidney cancer. Italian researchers compared the
In the large Health Professionals’ Follow-up Study
diets of 767 patients with renal cell carcinoma
of 42,311 men, those who consumed the most
(RCC) in the two years before their diagnosis with
fruits had a 30-40 percent lower risk of such
the diets of 1534 controls at the same hospital
lesions, many of which become squamous cell
with non-cancer diagnoses. They used a food-
cancers. The benefit was even seen in smokers.
frequency questionnaire to evaluate diets.
*********************
Their evaluation showed that white bread in-
creased the risk of RCC by 94 percent, white rice A study of 3718 subjects over 65 years old shows
increased it by 29 percent, and milk and yogurt that eating at least two servings of leafy green
increase the risk by 27 percent. Vegetables low- vegetables per day boosts cognitive function, re-
ered the risk by 35 percent. (Surprisingly, chicken ducing the decline seen with aging by 40 percent.
and processed meats also lowered risk, but there Researchers measured immediate and delayed
was no clear explanation of this finding.) memory and a “symbol digit” test that measures
speed of thinking, rapid decision making, and
*********************
mental flexibility. The subjects were evaluated at
The same researchers earlier showed that refined baseline and at three and six years. The most
grains were associated with an increased risk of effective vegetables were lettuce, salad, spinach,
benign prostatic hyperplasia (BPH). In a study of kale, and collards. These vegetables contain many
1369 patients with BPH compared to 1451 con- nutrients, including vitamin E, which has previ-
trols, they found that subjects with the highest ously been shown to improve cognitive function.
intake of refined grains had a 50 percent greater
risk of BPH than those with the lowest intake. On
Supplement Science Updates
the contrary, subjects with the highest intake of Heart failure is a reduction in the pumping capac-
polyunsaturated fatty acids had a 28 percent ity of the heart muscle leading to accumulation of
reduction of risk of BPH than those with the fluids in the lungs and/or legs, shortness of breath,
lowest intake. In this study, the researchers found and fatigue. A new study shows that omega-3 oil
that both omega-3 and omega-6 essential fatty supplements improve heart function in patients
acids provided similar benefits. with heart failure, even if they are already on a
********************* full dose of typical medications.

Research on 77,000 women in the Nurses’ Health In this study of 25 heart-failure patients, 15 were
Study shows that increasing fruit and vegetable given 2 gms of a polyunsaturated fatty acid (PUFA)
consumption reduces the risk of developing gall- supplement with 85 percent omega-3 oils (EPA
stones. Gallstones form when substances in bile and DHA) and 10 were given a placebo. They
precipitate and condense into a hard mass, and evaluated the patients after four months. Sub-
these can be painful when passing through the jects on the PUFA supplements had improve-
bile ducts, or even life-threatening. Gallstones ment in heart rate, heart rate variability, and
may require surgery or ultra-sonic destruction. cardiac response to blood pressure changes, all
indicators of better heart function, and such im-
A diet rich in citrus fruits, leafy greens, and other provements are associated with better prognoses.
foods rich in vitamin C can reduce the likelihood
that patients will require gall-bladder surgery. *********************
Those with the highest levels of consumption had Coenzyme Q10 improves cardiac function in pa-
a 21 percent lower risk of needing surgery than tients with heart failure. A controlled study of 23
those women with the lowest intake of fruits and patients given CoQ10 with and without exercise,
vegetables. Antioxidant vitamins, fiber, and min- or exercise alone showed that oxygen use im-
erals such as magnesium might all be contribu- proved by 10 percent and arterial relaxation im-
tors to the benefits observed in this study. proved by 38 percent in the supplement group,
2
and the effects were enhanced by exercise. CoQ10 Other products may contain significant amounts
also improved the heart muscle contraction abil- of whole grain, but also contain large amounts of
ity, which is reduced in heart failure. Subjects sugar and other highly processed ingredients
received supplements of 300 mg daily, or placebo. that reduce or even negate its value. Unless the
********************* word “whole”, appears before “durum” or plain
“wheat”, they are refined flours.
Asthma patients (13 males and 28 females) were
treated with the usual drugs or the drugs plus Look for products that are 100 percent whole
supplements of coenzyme Q10 (120 mg), vitamin grain, preferably organic, with no sugar, marga-
E (400 IU), and vitamin C (250 mg). Those treated rine, shortening, or processed oils (commercial
with the supplements had significant improve- vegetable oil), and no chemical preservatives or
ment and were able to reduce their medication conditioners. If they contain ingredients that you
doses. These were patients needing steroids for do not recognize, it’s best to avoid them. Large
the management of their symptoms, so a lower food processors now make many of their regular
dose can help reduce long-term side effects. products with some whole grains, but nonethe-
less they are not always healthful.
*********************
It is often easier to find whole grains at health
In laboratory studies, the flavonoids quercetin food stores than in conventional markets. Unfor-
and EGCG (from green tea) were found to protect tunately, most health food stores now carry many
retinal cells from oxidative stress. Researchers products made with refined grains, such as white
stressed the cells with oxidants, such as hydrogen flour, and white rice, and lots of refined sugar. As
peroxide. Treatment with the flavonoids blocked a result, you have to be careful and read labels
production of oxidative by-products (reactive oxy- wherever you shop.
gen species), reduced cell death, and induced the
production of detoxifying enzymes. Pre-treat-
ment was 80-100 percent effective in reducing References
oxidative cell death. Some benefits were seen “Discovering” Vitamins
Kaplan BJ, et al., Treatment of mood lability and explosive rage with
even if the flavonoids were added after exposure minerals and vitamins: two case studies in children. J Child Adolesc
to the oxidative stress. Protecting the retinal cells Psychopharmacol. 2002 Fall;12(3):205-19.
Kaplan BJ, et al., Improved mood and behavior during treatment
is important in the prevention of age-ralated with a mineral-vitamin supplement: an open-label case series of
macular degeneration as well as visual deteriora- children. J Child Adolesc Psychopharmacol. 2004 Spring;14(1):115-22.
tion associated with diabetes. Popper CW, Do vitamins or minerals (apart from lithium) have
mood-stabilizing effects? J Clin Psychiatry. 2001 Dec;62(12):933-5.
Hoffer A, Treatment of organic psychosis with nicotinic acid. (A
Ask Dr. J single case). Dis Nerv Syst. 1965 Jun;26:358-61.
Q. You stress the importance of whole grains, and Pauling L, et al., On the orthomolecular environment of the mind:
orthomolecular theory. Am J Psychiatry. 1974 Nov;131(11):1251-67.
many conventional baked goods and cereals are Vitamin Cure?, Susan Freinkel, Discover, May 2005
now available with whole grains. Do you recom- Nutrition and Supplement Science Updates
mend these products for their health benefits? Bravi, F et al., Food groups and renal cell carcinoma... International
Journal of Cancer, published online, October 2006.
DS, New Hampshire, via email. Bravi F, et al., Macronutrients, fatty acids, cholesterol, and risk of
benign prostatic hyperplasia. Urology. 2006 Jun;67(6):1205-11.
A. Whole grains, including brown rice, oatmeal, Tsai CJ, et al., Fruit and vegetable consumption and risk of
millet, barley, whole wheat, and whole corn, are cholecystectomy in women. Am J Med. 2006 Sep;119(9):760-7.
Maserejian NN, et al., Prospective study of fruits and vegetables and
an important part of a healthy diet. They are easy risk of oral premalignant lesions in men. Am J Epidemiol. 2006 Sep
to prepare from the grains themselves, but if you 15;164(6):556-66.
Radaelli A, et al., Enhanced baroreceptor control of the
do not have the time, you can safely buy a variety cardiovascular system by polyunsaturated fatty acids in heart failure
of foods that are made with whole grains. Unfor- patients. J Am Coll Cardiol. 2006 Oct 17;48(8):1600-6.
Belardinelli R, et al., Coenzyme Q10 and exercise training in chronic
tunately, many available products that say they heart failure. Eur Heart J. 2006 Aug 1; [Epub ahead of print]
contain whole grains are not really whole grain! Gvozdjakova A, et al., Coenzyme Q10 supplementation...in patients
with bronchial asthma. Biofactors. 2005;25(1-4):235-40.
Labels may be misleading. Products may say Morris MC, Associations of vegetable and fruit consumption with
“contains whole grains” but most of the grain is age-related cognitive change. Neurology. 2006 Oct 24;67(8):1370-6.
Hanneken A, et al., Flavonoids protect human retinal pigment
refined or white flour, and the company includes epithelial cells from oxidative-stress-induced death. Invest
a small amount of whole grain to justify the label. Ophthalmol Vis Sci. 2006 Jul;47(7):3164-77.

3
In the Health News
•Obesity worsens the outcome in women with ovarian cancer. A study of 216 patients showed that
being overweight or obese led to a shorter time to tumor recurrence and a shorter overall survival
time. In addition, the obese women were more likely to have diabetes and hypertension, but these
were independent factors that did not appear to influence the behavior of the cancer. (Pavelka JC,
et al., Effect of obesity on survival in epithelial ovarian cancer. Cancer. 2006 Oct 1;107(7):1520-4.)

•Exercise intensity matters in improving overall fitness. Walking at any pace for 10,000 steps per
day, using a pedometer as a guide and motivator, improves aerobic
capacity and blood pressure by about 4 percent, but an aerobic fitness Dr. Janson's Healthy Living™
program using a stationary bicycle or treadmill does even better,
improving aerobic capacity and reducing blood pressure by 10 percent Published by
each. In addition, the aerobic program was more effective in improv- Vitality Now!®
PO Box 384
ing body weight, blood lipids, and blood sugar regulation. The walkers
Greenville, NH 03048
chose their own pace, so many of them appeared to go too slowly to Subscriptions: Free online
achieve the most benefits of exercise. Reuters interviewed Canadian
researcher Vicki Harber about her study. (To get more out of walking, pick up the Information herein is not
pace. Reuters Health, October 12, 2006.) medical advice or direction. All
material in this newsletter is pro-
Diet and Disease vided for information only. Its
•Whole grains are known to reduce diabetes risk, and a new study of contents should not be used to
provide medical advice on indi-
41,186 black women, who are more likely to get diabetes than whites, vidual problems. Consult a
shows that high magnesium and whole grain intake led to a 31 percent health care professional for
lower risk of diabetes; after adjustment for other healthy habits, medical or health advice.
including eating less red meat and saturated fat, the benefits of whole Email: drjanson@drjanson.com
Copyright, 2006:
grains were the same. (van Dam RM, et al., Dietary calcium and magnesium, major food Michael Janson, M.D.
sources, and risk of type 2 diabetes in U.S. black women. Diabetes Care. 2006 Oct;29(10):2238-43.)

No Time to Cook?
No matter how many quick recipes I have, sometimes the time available for cooking is too limited
even for them (such as preparing to move to Florida for the winter while still remodeling our New
Hampshire home). At those times, I make it really simple, such as a baked potato with steamed
broccoli, and a can of sardines or poached eggs (with a sprinkle of curry). I also heat leftover brown
rice (a rice cooker is an invaluable time saver) with defrosted, frozen organic vegetables and tofu
cubes garnished with soy sauce, balsamic vinegar, and freshly ground pepper or cayenne. Lately I
baked a butternut squash and two acorn squashes (cut in half lengthwise) until the juices started
to brown and the flesh was tender. I served these with a sprinkle of cinnamon. Whole grain bread
with hummus, or with organic peanut butter and a mashed banana are nutritious and healthy.

From November to May, and occasionally during the summer, I see patients in New Smyrna Beach,
Florida. For appointments, call 386-409-7747. I also do phone consults from both locations.
From June to October, I see patients in Arlington, MA, and Amherst, NH. Call 603-878-2256.
My newest book is The User’s Guide to Heart Healthy Supplements. Dr. Janson’s New Vitamin
Revolution and my other books are also available at my website, from QCI Nutritionals, or health
food stores. You can visit the QCI Nutritionals website at www.qcinutritionals.com for quality
supplements at reasonable prices.
Sign up for Healthy Living by email at my website, www.drjanson.com

4
March 2007

Diet and Weight Loss Study


Unhealthy Girl Scout Cookies
Vitamin D and Colon Cancer
Maintaining Muscle with Aging
Selenium and Cognitive Function
Chronic Lead Exposure and Cognition

Diet and Weight Loss Study

A new research report in the Journal of the American Medical Association suggests that
the high-protein, high-fat Atkins-type diet does better for weight loss over 12 months
than the three other diets studied: the Zone, Ornish, and LEARN (U.S. Guidelines) diets.
(Gardner CD, et al., Comparison of the Atkins, Zone, Ornish, and LEARN Diets for
Change in Weight and Related Risk Factors Among Overweight Premenopausal Women.
The A TO Z Weight Loss Study: A Randomized Trial JAMA. 2007 March 7;297(9):969-
977.

The 311 non-diabetic, pre-menopausal female subjects were all overweight or obese
(body mass index, or BMI, of 27-40) at both the start and the end of the study.

However, the differences in weight loss between the Atkins diet and the Ornish or
LEARN diets were not statistically significant, and by the end of the study virtually none
of the subjects were following any of the diets closely, making it hard to draw any firm
conclusions about the value of the diets for weight loss.

This did not, however, stop the press from drawing such conclusions, at least in their
headlines. “Atkins beats other diet plans…” said the AP; “Diet study tips scale in favor of
Atkins” said Reuters (and went on to say that the Atkins subjects lost twice as much
weight as the others, even though the difference was not statistically significant!);
“Atkins diet wins for losing” said the LA Times.

What is lost in all the hype is the real information that people need. All of the subjects
were very overweight or obese. When the study started, their average weight was 190
pounds, so a weight loss of 10 pounds is barely meaningful (unless it is a harbinger of
continued weight loss, which it apparently was not, as they had already fallen off the
diets and started to gain their weight back). Between 6 months (the peak weight loss in
the Atkins group) and the end of the study at 12 months, the subjects had already gained
back 20 percent of their weight.

The real guidance that people need is what dietary practices will make them healthy in
the long term, not simply help them with weight reduction for a few months, and for this
the data is fairly clear. It is also common sense and not likely to generate headlines.
Reducing refined carbohydrates (particularly sugar, corn syrup, and white flour) is
important in any diet, but fresh, whole foods that contain complex carbohydrates (from
whole grains, vegetables, beans, and fruits) are important sources of nutrients,
phytochemicals, and fiber.

These foods are associated with a reduction of the risk of heart disease, cancer,
hypertension, strokes, and diabetes, the most significant causes of premature death. Diets
that emphasize fats and animal proteins at the expense of healthier whole, natural, plant-
based foods preclude adequate intake of these protective nutrients.
For ideas on how to include healthier complex carbohydrates and whole, natural foods in
the diet, check out prior newsletters and the recipes that you will find in them. At least
avoid being misled by fad diets that focus only on weight loss rather than overall long-
term health.

Unhealthy Girl Scout Cookies

A recent news report noted that Girl Scout’s Cookies are now being produced with “little
to no” trans fats, the byproduct hydrogenation, found in partially hydrogenated vegetable
oils, that increase the risks for heart disease and probably cancer, and immune disorders.
(Girl Scouts cut trans fats from cookies. Associated Press, February 23, 2007.) Trans fats
occur naturally in only minuscule amounts in some foods (such as meat and dairy
products), and they raise LDL cholesterol while lowering levels of the good HDL
cholesterol.

However, although the Girl Scout cookies may be labeled as containing no trans fats,
regulations still allow them to contain some trans fats! A small serving (most people
probably eat more than one serving at a time) may contain half a gram of trans fats, so
someone might accumulate a significant trans fat intake over a day.

In any case, while Girl Scouts use the cookies as a significant money maker, they are not
in any way healthy. Aside from any residual hydrogenated oils, they also contain
primarily saturated fat, white flour, and plenty of refined sugar, as well as artificial
flavors, colors, and preservatives. In fact, one flavor contains over two teaspoons of sugar
per serving. In others, sugar is the first ingredient.

Considering the massive and growing problem with obesity among children, including
girls of Girl Scout age, perhaps the Girl Scouts could send a healthier message. Their
spokesperson says they “know they are not selling broccoli” and that their cookies are not
meant to be a major part of the diet. This does not diminish the negative effects of these
harmful snacks. Maybe they should be promoting broccoli (and other vegetables and
fruits) and find other ways to fund activities.

Vitamin D and Colon Cancer

A new study shows that higher intakes of vitamin D can prevent colorectal cancer
(Gorham ED, et al., Optimal vitamin D status for colorectal cancer prevention a
quantitative meta analysis. Am J Prev Med. 2007 Mar;32(3):210-6). This study was a
meta-analysis (study of studies), pooling data from five different published reports.
Researchers found that among all the subjects, the highest serum levels of vitamin D
were associated with a 50 percent reduction in the risk of colorectal cancer. They
estimated that the highest serum levels were correlated with a vitamin D intake of 1000 to
2000 IU per day. This is higher than most people get from the sun and food sources,
especially in elderly people (who do not manufacture vitamin D efficiently), people in
northern latitudes who have less sun exposure, or those who carefully avoid all sun
exposure. (Of course, excessive sun exposure is still associated with an increased risk of
skin cancer.)

While some sun exposure, but not excessive amounts, is a good idea, it is safer and as
effective to take supplements of natural vitamin D. Natural vitamin D is listed as D3 (or
cholecalciferol) on labels, as opposed to the synthetic D2 (ergocalciferol) that is often
added to foods or commercial dietary supplements. I have noticed that some soy milk has
recently been produced with natural vitamin D, rather than the synthetic form that I used
to see on the labels.

Maintaining Muscle with Aging

Elderly people tend to lose muscle strength and muscle mass, but it is possible for the
elderly to build muscle with exercise. A study of 20 women and 4 men showed that a
training program of resistance exercise for 12 weeks led to a gain of 6.4 pounds of new
muscle and a loss of 8.8 pounds of fat (Wieser M, Haber P, The effects of systematic
resistance training in the elderly. Int J Sports Med. 2007 Jan;28(1):59-65). The exercises
were as effective whether they were done twice or three times a week, as long as the total
number of repetitions was the same. Average muscle strength increased 15 percent, while
maximum strength went up between 26 and 38 percent, depending on the muscle group
tested. Muscle oxygen use went up 12 percent by the end of the study. This once again
shows that it is never too late to start a health program. Of course, the earlier you start a
health program the more likely you are to achieve the long-term benefits, rather than
getting weak and ill and having to play catch-up.

Selenium and Cognitive Function

Selenium is an important trace mineral nutrient. With age, plasma selenium levels
frequently decline, and at the same time aging is associated with worsening brain
function. A large study in France shows that loss of cognitive function is worse in those
people in whom selenium levels decline the most. Researchers followed 1389 subjects for
9 years plus follow-up evaluations (Akbaraly NT, et al., Plasma selenium over time and
cognitive decline in the elderly. Epidemiology. 2007 Jan;18(1):52-8). Those whose
selenium level in the plasma declined the most had the worst cognitive decline, after
accounting for other risk factors. As selenium is an anti-oxidant cofactor (essential for the
activity of the antioxidant enzyme glutathione peroxidase), this is one further piece of
evidence that oxidative damage is one contributor to loss of brain function. Selenium is a
safe supplement, and is often low in the diet.
An earlier report by this same research group on the same subjects showed that overall
mortality rates were higher in subjects with low selenium levels compared to those with
higher serum selenium. (Akbaraly NT, et al., Selenium and mortality in the elderly:
results from the EVA study. Clin Chem. 2005 Nov;51(11):2117-23.) Selenium is
frequently in multi-vitamin/mineral formulas, but it is important to make sure to get
adequate amounts. Many areas of the country have low soil selenium, leading to low
dietary intake, in spite of the fact that many of our foods come from a variety of
geographic sources.

Chronic Lead Exposure and Cognition

Total lifetime lead exposure is related to cognitive function in the elderly. A study of
blood and bone lead levels showed that as lead concentration in bone went up, cognitive
function declined, as measured by vocabulary studies, reaction times, and pattern
comparison tests. The relationship did not hold for blood lead alone, indicating that it is
lifetime exposure to lead that leads to the problem. (Weisskopf MG, et al., Cumulative
lead exposure and cognitive performance among elderly men. Epidemiology. 2007
Jan;18(1):59-66.) Long-term exposure results in lead accumulation in the bones (as well
as liver and neurological tissues) and, as are other heavy metals, is associated with acute
and chronic health problems, including heart disease and cancer. Treatment with
chelation therapy, such as intravenous treatment with EDTA for vascular disease or oral
treatment with DMSA for toxic metal excess, is safe and effective..

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474
April 2007

Lignans and breast cancer


Fruits, meats, and colon cancer
Flavonoids lower heart deaths
Second hand smoke risks
Alcohol, aneurysm, and breast cancer
Meat protein and endometrial cancer
Ask Dr. J: Ipriflavone and hormones

Lignans and breast cancer

Lignans are estrogen-like compounds found in plant foods such as seeds, nuts, fruits,
vegetables, whole grains, and beans. Lignans (plant-based estrogens) from non-soy
sources are far more common in the Western diet than those from soy foods. Flax and
sesame seeds contain the far more lignans than most other good sources. Flax seeds
contain 85 mg per ounce, and sesame seeds contain 11 mg per ounce, while other food
sources contain less than 1 mg per serving.

A study from France, published in the Journal of the National Cancer Institute, shows that
post-menopausal women who consume large amounts of lignans have a lower risk of
breast cancer. Risk reduction was 17 percent for women with the highest lignan intake
(greater than 1.4 mg per day) compared to those with the lowest intake. (Touillaud MS, et
al., Dietary lignan intake and postmenopausal breast cancer risk by estrogen and
progesterone receptor status. J Natl Cancer Inst. 2007 Mar 21;99(6):475-86.)

This study involved 58,049 post-menopausal women followed for an average of 7.7 years.
Over that time there were a total of 1469 cases of diagnosed breast cancer. Earlier studies
were unclear on the relationship of lignans to breast cancer, but in this study, they are
clearly helpful in this age group.

After flax and sesame seeds, the best sources of lignans are brassica family foods (kale,
broccoli, and cabbage), apricots, strawberries, and whole grains. These lignan-rich foods
are also high in fiber, vitamins, minerals, antioxidants, and other phyto-chemicals that
protect against heart disease and other cancers.

Fruits, meats, and colon cancer

Polyps in the colon are benign growths that have a tendency to lead to malignancies.
Larger polyps are more likely to harbor malignant cells. A new study shows that a diet
high in fruit and low in meat appears to protect against the development of colorectal
polyps and cancers. In this study, vegetables or moderate reduction of meat in the diet did
not appear to offer the same protection as the high-fruit, very-low-meat combination.
Other studies have also shown an association of meat eating with colon cancer.
Researchers at the University of North Carolina evaluated 725 patients who had just had
colonoscopies. Those who ate large or moderate amounts of meat had a 70 percent
greater risk of having polyps found during the examination, compared to those who ate a
lot of fruit and very little meat. (Austin GL, et al., A diet high in fruits and low in meats
reduces the risk of colorectal adenomas. J Nutr. 2007 Apr;137(4):999-1004.

Flavonoids lower heart deaths

Flavonoids are plant pigments that have antioxidant activity and other healthful
properties, including reducing both LDL cholesterol levels and inflammation. A wide
variety of these phytochemicals (also called bioflavonoids) is found in many plant foods.
The Iowa Women’s Health Study reports that women who had the highest intake of
flavonoids had a lower risk of death from heart disease and a lower incidence of heart and
blood vessel diseases.

The study evaluated 34,489 women over 16 years and specifically looked at intake of
three kinds of flavonoids – anthocyanins, flavones, and flavanones. Specific foods that
were helpful included bran from whole grains, apples, red wine, pears, strawberries, and
grapefruit. (Mink PJ, et al., Flavonoid intake and cardiovascular disease mortality: a
prospective study in postmenopausal women. Am J Clin Nutr. 2007 Mar;85(3):895-909.)
Risk reduction ranged from 10 to 22 percent. Although this may seem small, reducing
heart deaths by this amount could prevent 50 to 100,000 deaths per year in the United
States. Also, adding many small benefits through health habit changes gives you much
greater control of your health future.

Second hand smoke risks

While I am skeptical of the value of many meta-analysis studies (a review of other


studies) they are useful on the occasions when they provide confirmation of the weight of
other evidence or new insights. A meta-analysis of the dangers of second-hand smoke
(environmental smoke) shows that non-smokers exposed to such smoke have a 24 percent
increase in lung cancer risk.

Long-term exposure (30 years) led to a 50 percent increase, and those considered to be
heavily exposed to the smoke of others (restaurant and bar workers) have a 100 percent
greater risk of developing lung cancer than non-smokers. Researchers evaluated studies
from many countries (Stayner L, et al., Lung cancer risk and workplace exposure to
environmental tobacco smoke. Am J Public Health. 2007 Mar;97(3):545-51.) Passive
exposure to tobacco smoke is also associated with asthma and other respiratory ailments.

Alcohol, aneurysm, and breast cancer

The wall of the aorta where it passes through the abdomen is sometimes weakened and
bulges out to form an aneurysm. This is usually the result of atherosclerosis, and leads to
a life-threatening risk of rupture. A new study shows that moderate alcohol consumption
(two drinks a day) is associated with an increased risk of developing such aneurysms.
(Wong DR, et al., Smoking, hypertension, alcohol consumption, and risk of abdominal
aortic aneurysm in men. Am J Epidemiol. 2007 Apr 1;165(7):838-45.)

This Harvard study of 39,352 men for 16 years showed that the aortic aneurysm risk was
21 percent higher when considering alcohol use at the start of the study. When evaluation
of alcohol consumption was updated every four years, the risk was 61 percent higher than
for non-drinkers.

Another Harvard study shows that as little as one drink per day increases a woman’s risk
of invasive breast cancer by 9 percent, while two drinks per day (other than red wine)
increases the risk by 43 percent. (Zhang SM, Alcohol consumption and breast cancer risk
in the Women's Health Study. Am J Epidemiol. 2007 Mar 15;165(6):667-76.) This is data
from the Women’s Health Study of 38,454 subjects followed for an average of 10 years.

Meat protein and endometrial cancer

The evidence for the value of reducing or eliminating meat from the diet is pretty clear by
now, and it keeps accumulating. A study from Shanghai, China showed that the women
who consumed the most protein from animal sources had double the risk of endometrial
cancer as women who consumed the least animal protein. High levels of animal fat in the
diet boosted the risk by 50 percent. High total calorie intake was also associated with
greater risk. (Xu WH, et al., Nutritional factors in relation to endometrial cancer: a report
from a population-based case-control study in Shanghai, China. Int J Cancer. 2007 Apr
15;120(8):1776-81.)

On the other hand, women who consumed most of their protein from vegetable sources
cut their risk by 30 percent. The study compared 1204 women with newly diagnosed
endometrial cancer with 1212 healthy women. Saturated fat was related to increased risk,
but no association was found with polyunsaturated fats. The researchers also found that
vitamins A, C, and E, as well as fiber and beta-carotene all reduced the risk, whether they
were derived from food or supplements.

Ask Dr. J: Ipriflavone and hormones

Q: I have been told to take ipriflavone to improve my bone density, but I am concerned
about risks. Will I need to take progesterone to protect against uterine cancer?

L.B. California, via email

A: Ipriflavone is similar to soy isoflavones but has been modified to increase its
beneficial effect on bone. Depending on the studies you look at it appears to help rebuild
bone or at least to halt the progression of bone loss. However, even though it has some
similarities to plant-derived estrogens, it does not have estrogenic effects in the body. I
have seen only one side effect reported, which is a lowered white blood cell count in a
few patients. Whether this is clinically significant is not clear.
Natural bio-identical progesterone (not the synthetic derivatives that until recently have
been heavily prescribed) is a very safe hormonal treatment. Even if you don’t need it
because of the ipriflavone, it may still be worth taking. In itself it helps to maintain bone
density. Therefore it can work quite well with ipriflavone to support the bones.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474
May 2007

Meat consumption and breast cancer


Fruits/veggies and head/neck cancers
Glycemic load and weight loss
Black cohosh reduces breast cancer
Muscle building and diabetes
Alpha lipoic acid and diabetes
CoQ10 and migraine headaches

Meat consumption and breast cancer

A new study shows that consumption of meat is associated with an increased breast
cancer risk. In this study from Britain, the UK Women’s Cohort Study, 35,372 women,
35 to 69 years old, were followed for eight years. (Taylor EF, et al., Meat consumption
and risk of breast cancer in the UK Women's Cohort Study. Br J Cancer. 2007 Apr
9;96(7):1139-46.) Overall, high total meat consumption (including red meat, poultry, and
processed meats) compared to none increased breast cancer risk by 20 percent. In post-
menopausal women the risk was even greater, at 63 percent increased risk, and even low
total meat consumption compared to none was associated with a significant increased risk
(53 percent).

Processed meat was worse than red meat, with a 64 percent increase in risk with the
highest consumption. Processed meats included bacon, ham, corned beef, sausages,
salami, and similar foods. However, red meat at any level was associated with a 56-64
percent increased risk.

The highest meat consumption was not as high as you might think, as it was only
anything over 2 oz. per day for red meat, 3 oz. for total meat, and only ¾ oz. for
processed meat.
The researchers had to eliminate a number of variables to come up with reliable data.

Those subjects who consumed the most meat also were more likely to be smokers, have
the highest total calorie intake, the highest body weight, the lowest level of education,
and the fewest professional or managerial jobs. The meat eaters also had the lowest fruit
and vegetable consumption. These characteristics were removed from the statistical
analysis in order to draw accurate conclusions based on meat consumption alone.

Fruits/veggies and head/neck cancers

Malignant tumors of the head and neck include sinus, nasal, throat, and oral cancers.
These are often related to smoking, other tobacco use (chewing tobacco, for example), or
alcohol. A study of 490,802 older Americans shows that any increase of fruit and
vegetable consumption (even just two servings per day) can reduce the risk of developing
these cancers.
A fourfold increase of fruit and vegetable consumption can reduce the risk by almost 30
percent. Typically, Americans do not consume adequate fruits and vegetables, but this
simple lifestyle change can dramatically influence health. (American Association for
Cancer Research)

Glycemic load and weight loss

Weight loss programs that focus on glycemic load may well be missing the key to weight
control as well as good health. The effect that a food has on blood sugar levels is usually
related to the amount of simple sugars or carbohydrates that it contains (especially
refined carbs like white flour) multiplied by the portion size (but it is also influenced by
the amount of fiber in the food, the amount of fat, and other nutrients).

A new study shows that for weight loss, it is more important to reduce calories than to
worry about glycemic load. Two groups of subjects were put on relatively healthy
reduced-calorie diets, with one group eating a higher glycemic load menu and the other a
low glycemic load selection. Both groups ate recommended amounts of fiber and healthy
fruits and vegetables.

Both groups were supposed to reduce their caloric intake by 30 percent. Although neither
group did so strictly, there was no significant difference in how the two groups varied
from the recommendations. After one year, both groups lost the same amount of weight –
about 8 percent of their weight at the start of the study. (Das SK, et al., Long-term effects
of 2 energy-restricted diets differing in glycemic load on dietary adherence, body
composition, and metabolism in CALERIE: a 1-y randomized controlled trial. Am J Clin
Nutr. 2007 Apr;85(4):1023-30.

Black cohosh reduces breast cancer

A preliminary study suggests that taking the herb black cohosh might reduce the risk of
breast cancer. Many women use this herb to treat menopausal symptoms such as hot
flashes, night sweats, anxiety, and irritability. The herb contains triterpene glycosides and
isoflavones that might be responsible for these benefits. It also has antioxidant properties.

Researchers compared 949 women with breast cancer to 1524 healthy women and found
that among women who use the herb, breast cancer was 61 percent less likely. Similar
results were seen when they looked at women who took one brand of standardized extract
of black cohosh. (Rebbeck TR, A retrospective case-control study of the use of hormone-
related supplements and association with breast cancer. Int J Cancer. 2007 Apr
1;120(7):1523-8.)

Muscle building and diabetes

Independent of weight loss, resistance exercise that builds muscle reduces the risk of type
2 diabetes. After only 12 weeks of exercise, glucose tolerance was increased by up to 30
percent in a group of men and women in their early 60s. (Iglay HB, et al., Resistance
training and dietary protein: effects on glucose tolerance and contents of skeletal muscle
insulin signaling proteins in older persons. Am J Clin Nutr. 2007 Apr;85(4):1005-13.)

The exercises worked a variety of muscle groups for 75 minutes three times a week. In
addition to the exercise, the groups were divided into high (HP) and low protein LP)
intake. The low intake was 0.9 grams of protein daily per kilogram of body weight. The
high protein group consumed 1.2 grams per Kg of body weight (although this is only
about ½ gram of protein per pound, it is usually more than adequate). Both groups had
lowered total cholesterol and LDL cholesterol. In addition, the percent body fat decreased
equally in both the HP and LP groups.

Interestingly, the improvement in glucose tolerance was almost the same in the HP and
LP groups (the low protein group was slightly but not significantly better), and the insulin
level dropped in the LP group, but not in the HP group.

Alpha lipoic acid and diabetes

Alpha lipoic acid (ALA) has been shown to improve glucose control in diabetic patients.
A new study from Greece examined the effect of oral alpha lipoic acid supplements on 12
type 2 diabetic patients aged 43 to 62, and compared that to the effect on 12 normal
subjects. (Kamenova P, Improvement of insulin sensitivity in patients with type 2
diabetes mellitus after oral administration of alpha-lipoic acid. Hormones (Athens). 2006
Oct-Dec;5(4):251-8.

The researchers treated the subjects with 600 mg of ALA twice per day for four weeks.
All of the diabetics were overweight, with a body mass index (BMI) averaging 34 percent.
Insulin sensitivity almost doubled in the treatment group. At the end of the study, the
diabetics’ insulin sensitivity was virtually the same as that in the normal subjects.

ALA is a potent antioxidant with a number of benefits for the brain and neurological
tissues, and is helpful in reversing and preventing or slowing the progression of
peripheral neuropathy (numbness and tingling in the extremities) in diabetics. It has also
been shown to reduce liver damage during liver surgery and protect against the
development of dementia.

CoQ10 and migraine headaches

A preliminary study of pediatric and adolescent migraine patients suggests that coenzyme
Q10 is low in many of the subjects at a migraine clinic, and that administration of
coenzyme Q10 supplements can reduce headache incidence and severity.

In a study of 1550 subjects aged 3 to 22, about 33 percent were found to have coenzyme
Q10 levels that were below the reference range (Hershey AD, et al., Coenzyme Q10
deficiency and response to supplementation in pediatric and adolescent migraine.
Headache. 2007 Jan;47(1):73-80). Those with low levels were prescribed coQ10
supplements of 1 to 3 mg per kg of body weight per day.
The average follow-up was at 97 days. At the follow-up the coQ10 blood levels had
improved to normal (double the original level), and the frequency of migraine headaches
was reduced by about 35 percent.

In addition to headache frequency, the researchers used a pediatric migraine disability


scale (PedMIDAS) to measure the practical effects of the headaches (days missed from
school, reduced function at school or at home, lost play time, etc.). On this test, the
disability attributed to the migraine headaches was cut in half by the administration of
coQ10.

While this is not a controlled study, it provides some hope for migraine patients who
might also benefit from the many other good effects of coQ10 supplements.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

About | Health Consults | Books | Newsletters


Health Articles | Seminars | Ask Dr. J.

© 2004
June 2007

Strength training helps older muscles


Diet and skin cancer
Diet and breast cancer mortality
Chelation helps kidney disease
Chromium and diabetes
Chronic lung disease and diet
Meat consumption and weight

Strength training helps older muscles

Working out with weights or resistance exercise machines helps to build muscle even in
elderly subjects. New evidence suggests that the muscles actually become younger with
such workouts. While genes control protein manufacture, other influences alter the
expression of the genes. Gene expression in the muscles is influenced by exercise.

The mitochondria in older muscles do not function as well in their role in energy
production as they do in younger people. Older muscles usually get weaker and atrophic.
However, this decline in function with age is reversed with muscle-building exercise.
(Melov S, et al., Resistance exercise reverses aging in human skeletal muscle. PLoS ONE.
2007 May 23; 2:e465.)

Researchers evaluated 25 healthy adults over 65 and 26 healthy subjects between 25 and
35. All of the subjects who were put on weight training programs built muscle, which has
been shown in earlier studies. The older subjects were 59 percent weaker than the
younger ones at the start of the study, but after six months of weight training they were
only 38 percent weaker.

However, the gene expression in the muscle tissue of older adults on weight training (as
shown by muscle biopsies) and the mitochondrial function showed a profile that was
much closer to that of youthful muscles. This shows that exercise has a variety of benefits
at any age.

Diet and skin cancer

Squamous cell cancers of the skin are the second most common form of skin cancer, with
250,000 new cases per year in the US. They are usually highly treatable when they are
caught early. Australian research on 1360 adults aged 25 to 75, followed from 1992 to
2002, shows that diet plays a role in promoting or preventing the disease (Ibiebele TI, et
al., Dietary pattern in association with squamous cell carcinoma of the skin: a prospective
study. Am J Clin Nutr. 2007 May;85(5):1401-8.)

In this study, researchers evaluated two dietary patterns: one that was high in meat and fat,
and the other that was low in meat and fat and high in fruits and vegetables. The high
meat and fat dietary pattern was associated with an 83 percent increased risk of squamous
cell cancers, but in subjects who had already had one such cancer this high meat and fat
dietary pattern increased the risk fourfold.

On the other hand, the dietary pattern that was high in fruits and vegetables was
associated with a 54 percent reduction in the risk of squamous cell cancer. This was
mostly due to the higher consumption of leafy green vegetables. Avoiding excessive sun
exposure is also helpful in reducing such skin cancers (as well as melanoma), although it
is important to get adequate vitamin D either from sun exposure or dietary supplements.

Diet and breast cancer mortality

In both normal weight and obese women who have been diagnosed with breast cancer,
mortality can be reduced through diet and exercise. Researchers evaluated 1490 women
who averaged 50 years old and were treated for early stage breast cancer between 1991
and 2000 (Pierce JP, et al., Greater survival after breast cancer in physically active
women with high vegetable-fruit intake regardless of obesity. J Clin Oncol 2007 June
10;25(17):2345-2351).

Women who ate 5 servings of fruits and vegetables and exercised for 30 minutes six
times a week cut their risk of dying of breast cancer by 50 percent. The mortality
reduction was seen whether the women were obese or not. However, this benefit was not
seen in women who either ate the fruits and vegetables or exercised but did not do both,
and obese women were only half as likely to follow such a lifestyle pattern.

Chelation helps kidney disease

A new study shows the value of EDTA chelation therapy for kidney disease, even if
patients have normal levels of lead in the blood. In a series of 116 non-diabetic patients
with chronic kidney disease and high-normal levels of lead, half were treated with
intravenous EDTA, and half with placebo for four years. None of the patients had a
history of excessive lead exposure (Lin-Tan DT, et al., Long-term outcome of repeated
lead chelation therapy in progressive non-diabetic chronic kidney diseases. Nephrol Dial
Transplant. 2007 Jun 7; [Epub ahead of print]).

Renal function was assessed by glomerular filtration rate (GFR), a measure of circulation
through the kidneys and the health of the glomerular membrane: in essence, how
efficiently the kidneys filter the blood. With chronic renal disease, the GFR is expected to
decline over time. In this study, in the EDTA chelation treatment group after four years
the GFR had declined by only 1.8 ml/minute. In the placebo group the decline was 12.8
ml/minute, and the difference was highly significant.

EDTA chelation therapy has been highly controversial in the medical community because
it is most often used to treat cardiovascular disease, although this is not the accepted use
of the drug (it is used for lead toxicity and a few other conditions). Critics have
complained that it was toxic to the kidneys (which it can be if used inappropriately).
This new study now shows that chelation is beneficial to the kidneys, and is helpful for
patients even if their lead level is not excessive. The benefits might be due to the
reduction of lead (even so-called normal levels can be harmful to the kidneys, brain, and
other tissues) or to the improvement in circulation that has been seen in many clinics
practicing chelation therapy for vascular disease, or to both effects.

Chromium and diabetes

A number of studies have shown that chromium supplements are helpful in the
management of type 2 diabetes. The doses typically shown to be of value for sugar
regulation are in the range of 1000 mcg daily.

A new study was reported to show that chromium was not helpful, and the authors
expressed concern for the potential toxicity of chromium, particularly chromium
picolinate (Kleefstra N, et al., Chromium treat-ment has no effect in patients with type 2
diabetes in a Western pop-ulation: a randomized, double-blind, placebo-controlled trial.
Diabetes Care. 2007 May;30(5):1092-6).

This was a 6-month study of 57 diabetic patients, half of whom received chromium and
half placebo. At 3 months and at 6 months there were no differences between the groups
in sugar control or other measurements of chromium effects.

Unfortunately, the dose in this research was only 400 mcg per day, and because diabetics
are resistant to the effects of chromium, this is likely to be too low a dose. In spite of the
earlier studies showing benefits from the higher doses, the authors made a blanket
statement that chromium was of no benefit for diabetics, and the press picked up on this
with headlines such as “Chromium no help in controlling diabetes” (Reuters Health, May
21, 2007).
Authors’ statements and press reports such as these mislead the public. As a result, it is
likely that fewer people will have access to the information needed to help them improve
their health and avoid unnecessary medications.

People with blood sugar abnormalities are still likely to benefit from high doses of
chromium supplements. All of the available forms are also quite safe.

Chronic lung disease and diet

Chronic obstructive pulmonary disease (COPD) refers to emphysema and chronic


bronchitis, and it is most commonly associated with smoking. It is also seen with
exposure to pollutants, frequent childhood respiratory infections, and exposure to second-
hand smoke. Diet also plays a role in the development of COPD.

A new study shows that a Mediterranean-style diet based on fruits, vegetables, whole
grains, and fish lowers the risk of COPD by half. On the other hand, a Western-style diet
with meats, refined grains, desserts, and French fries was associated with a 4-fold
increase in risk of COPD (Varraso R, Prospective study of dietary patterns and chronic
obstructive pulmonary disease among US men. Thorax. 2007 May 15; [Epub ahead of
print]). This was shown after controlling for smoking, body weight, age, and physical
activity, as well as other factors.

Although smoking is the primary contributor to lung disease, it is not the only factor, and
this study shows that a healthful dietary pattern can be helpful in preserving lung health.

Meat consumption and weight

Meat consumption is associated with increased weight. In a report in Reuters Health


(Female meat-eaters more likely to be obese. June 4, 2007), from the meeting of the
American College of Sports Medicine, researchers showed that in women, higher meat
consumption was associated with increased weight. In 284 pre-menopausal women
averaging 40 years old, among those with the highest meat consumption 52.8 percent
were obese (percent body fat over 35), in those with mid-range meat consumption only
37 percent were obese, while those who ate the least meat were the least likely to be
obese – only 15 percent of them had a body fat percent over 35.

The researchers explained that meat protein might lead to increased weight because it
elevates insulin levels and growth factors that might elevate body fat levels. It is possible
that overweight women eat more meat in an effort to reduce weight, but this research
accords with earlier work that associates meat eating with higher weight. Better sources
of protein include lentils, nuts, and beans, all of which are also high in beneficial fiber
and other important nutrients.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

About | Health Consults | Books | Newsletters


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© 2004
July 2007

Vegetable omega-3 and hypertension


Fatty acids and macular degeneration
Vitamin D and macular degeneration
Whole grains for heart and brain
Whole grains reduce inflammation
Flavonoids help brain function
Vitamin D and heart disease
Vitamin D from sun inadequate

Vegetable omega-3 and hypertension

Supplements of omega-3 essential fatty acids from fish lower blood pressure according to many
studies. New research shows that consuming omega-3 oils from food sources, such as soybean
oil, flaxseeds, and walnuts, has the same effect. (Ueshima H, et al., Food Omega-3 Fatty Acid
Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure.
INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print]

Plant sources of omega-3 oils contain alpha-linolenic acid (ALA), the precursor to EPA and
DHA that are manufactured by the body. The study of 4680 subjects aged 40 to 59 showed
modest decreases in both systolic and diastolic blood pressures with increasing consumption of
ALA-containing foods.

You can maintain a normal blood pressure by following a vegetarian diet, reducing salt
consumption, exercising regularly, and practicing stress reduction. Because each health habit
contributes just a little to the benefit, it is important to combine the different health practices to
achieve the greatest benefit. For strict vegetarians it is good to know that they can benefit from
omega-3 without eating fish. However, with age and various health conditions, some people
might not efficiently convert the ALA to EPA and DHA, and they would benefit from the fish oil
sources.

Fatty acids and macular degeneration

Other research on omega-3 oils shows that a higher intake of fatty fish (including salmon)
reduces the incidence of age-related macular degeneration (ARMD), a loss of vision in the most
sensitive area of the retina.

In the study of 4519 participants 60 to 80 years old, those with the highest omega-3 consumption
had a 40 percent reduction in ARMD compared to those with the lowest intake. (SanGiovanni
JP, et al., The relationship of dietary lipid intake and age-related macular degeneration in a case-
control study: AREDS Report No. 20. Arch Ophthalmol. 2007 May;125(5):671-9.)

The researchers also found that a high intake of arachidonic acid (AA, a non-essential fatty acid)
led to a 54 percent increase in the risk of ARMD compared to the lowest AA intake. AA is found
in land-animal fat, such as beef, dairy products, pork, lamb, chicken, and eggs. AA increases
inflammation. It is not essential because your body makes all it needs from other omega-6 oil
sources.

Vitamin D and macular degeneration

Another study of ARMD showed that vitamin D intake also plays a role in protection from that
disease. In this research on 7752 subjects, the risk of developing the early stages of ARMD were
reduced by 36 percent in those with the highest intake of vitamin D compared to those with the
lowest intake. (Parekh N, et al., Association between vitamin D and age-related macular
degeneration in the Third National Health and Nutrition Examination Survey, 1988 through
1994. Arch Ophthalmol. 2007 May;125(5):661-9.

The association was greatest for vitamin D intake from fish and supplements, while milk was in
the middle. Of course, vitamin D is present in milk because it is added as a supplement, so the
relationship is not directly with milk but with fish and supplemental sources. Vitamin D has anti-
inflammatory effects and also inhibits excessive new vessel formation in the retina, both of
which effects might contribute to its benefits in macular degeneration.

Whole grains for heart and brain

Two more studies confirm the value of whole grains in the diet for prevention of serious and
lethal diseases. In one study of 1178 subjects averaging 55 years old, researchers evaluated the
health of the carotid artery as measured by the thickness of the two innermost layers (the intima
and media). This “intimal medial thickness” or IMT, is a measure of the presence and
progression of atherosclerosis in the arteries supplying the brain. (Mellen PB, et al., Whole-grain
intake and carotid artery athero-sclerosis in a multiethnic cohort: the Insulin Resistance
Atherosclerosis Study. Am J Clin Nutr. 2007 Jun;85(6):1495-502.)

The IMT was evaluated using ultrasound studies at the start of the study and again five years
later. In those who consumed the most whole grains, the IMT was lowest at the baseline and
progressed the least over the five years. The analysis eliminated many other variables, including
the overall health of the subjects’ dietary practices and lifestyles.

The analysis also controlled for separate components of the whole grains, including fiber, B
vitamins, vitamin E, indicating that their value is from the combination of nutrients. Most
Americans do not consume whole grains at all, although the demand is increasing. You certainly
won’t find them at the local donut shop or burger emporium.

Whole grains reduce inflammation

Whole grains also appear to help prevent other conditions unrelated to blood vessels or cancer. In
the same journal as the report above, a study on 27,312 women from 55-69 years old followed
for 17 years evaluated death rates from inflammatory conditions, such as asthma, rheumatoid
disease, colitis, and lung disease. (Jacobs DR, et al., Whole-grain consumption is associated with
a reduced risk of noncardiovascular, noncancer death attributed to inflammatory diseases in the
Iowa Women's Health Study. Am J Clin Nutr. 2007 Jun;85(6):1606-14.)
Mortality from these conditions was cut in half in the group with the highest whole grain intake
compared to that in the women who consumed the least whole grain. Inflammatory conditions
are related to infections and immune disorders, and are frequently associated with oxidative
stress resulting from the underlying diseases. Whole grains are rich in phyto-chemicals and
antioxidants that reduce inflammation and oxidative stress. This report also confirmed at 17
years earlier reports in the same group that showed reduced mortality from heart disease and
cancer with higher whole grain consumption.

It is possible that studies of whole grains have a flaw in that they are always comparing subjects
who consume whole grains with those who eat refined grains (primarily white flour). It would be
interesting to compare them with subjects who did not consume grains at all, but this is virtually
impossible in cultures today where grains are a worldwide staple. The current evidence is that
whole grains are very healthful, even if they were not a major component of pre-agriculture
diets.

Flavonoids help brain function

Flavonoids (or bioflavonoids) are plant-derived chemicals (phytochemicals) with important


nutritional value, even though they are not essential to metabolism. A wide variety of flavonoids
is found in fruits, vegetables, whole grains, and legumes.

New research shows that a high intake of flavonoids is associated with better brain function and
a slower rate of cognitive decline with aging. A study in France of 1640 subjects over 65 years
old showed that those with the highest flavonoid intake at the start of the study performed better
on tests of mental function than those with the lowest intake. In addition, over the 10 years of the
study, the functional decline of mental ability was significantly less in those with the highest
intake.

The better brain function was not related specifically to fruits and vegetables or to red wine and
tea, all sources of flavonoids, but to the overall flavonoid content of the diet. (Letenneur L, et al.,
Flavonoid intake and cognitive decline over a 10-year period. Am J Epidemiol. 2007 Jun
15;165(12):1364-71.) One improvement was in the Mini-Mental State examination, which
showed twice as much decline in the group with the lowest flavonoid intake than in the group
with the highest intake.

Although the subjects in this study did not take dietary supplements in significant quantities,
many flavonoids are available as supplements. However, because of the wide variety of nutrients
in fruits, vegetables, whole grains, and legumes, it is wise to consume these in large amounts in
addition to any supplementation.

Vitamin D and heart disease

Several new studies show the importance of vitamin D for a variety of health problems unrelated
to bones, for which its value is well known. In research on 15,088 men and women, low vitamin
D levels were associated with a high prevalence of risk factors for heart disease. (Martins D, et
al., Prevalence of cardiovascular risk factors and the serum levels of 25-hydroxyvitamin D in the
United States: data from the Third National Health and Nutrition Examination Survey. Arch
Intern Med. 2007 Jun 11;167(11):1159-65.)

In this research, subjects with the lowest vitamin D levels were the most likely to have diabetes,
hypertension, and obesity compared to those with the highest levels. Hypertension was 30
percent more prevalent, diabetes was 98 percent higher, and obesity was more than double in the
low vitamin D group.

The author noted to Reuters Health that while the currently recommended intake is 800-1200 IU
daily, he thinks that 2000 IU is more likely to keep blood levels in a healthy range. He also said
that 2000 to 3000 IU daily is well within the margin of safety.

Vitamin D from sun inadequate

Dietary supplements of natural vitamin D3 are important because the sun and general diet do not
provide enough. In a study in Hawaii, where sun exposure is very high, researchers examined
vitamin D levels in 93 people who spent over 28 hours a week in the sun (equivalent, according
to the authors’ estimates, to 11 hours of full body exposure). Still, half of them had low vitamin
D levels, even though their average age was 24 years old, and the study included men and
women.

They recommend keeping blood levels of 25-OH vitamin D between 30 and 60 ng/ml (Binkley
N, et al., Low vitamin D status despite abundant sun exposure. J Clin Endocrinol Metab. 2007
Jun;92(6):2130-5.) Levels lower than 30 were very common in this group, and it is likely that
elderly people are even more at risk, as they manufacture vitamin D from the sun less efficiently
than younger people.

Another study of Middle Eastern women showed that their vitamin D blood levels were low,
probably due in part to their conservative dressing habits blocking sun exposure. (Saadi HF, et
al., Efficacy of daily and monthly high-dose calciferol in vitamin D-deficient nulliparous and
lactating women. Am J Clin Nutr. 2007 Jun;85(6):1565-71) Even supplementation with 2000 IU
per day of synthetic vitamin D for three months was not enough to raise blood levels up to the
recommended amount in 70 percent of the women. (Synthetic vitamin D was the only one
available to these researchers.)

Supplements are present as additives in milk, but this is often synthetic vitamin D2 which is not
as active as the natural D3. I have noticed recently that organic milk contains D3. However,
capsules of natural D3 are a reliable and consistent daily source.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474
About | Health Consults | Books | Newsletters
Health Articles | Seminars | Ask Dr. J.

© 2004

 
August 2007

Mediterranean diet for heart/diabetes


Soy isoflavones for bones and heart
Blue corn anthocyanins
Lipoic acid and acetyl L-carnitine
Silymarin for hepatitis and cancer
Exercise helps the elderly
Exercise and childhood diabetes
Omega-3 oils and cancer

Mediterranean diet for heart/diabetes

A new study confirms the value of the Mediterranean diet for protection from heart disease and
diabetes. The diet is rich in vegetables and fruits, nuts, fish, olive oil, and legumes, while it
contains much less animal-derived food than the typical Western diet.

The Australian study of 40,653 participants, 40 to 69 years old, showed that those who ate most
closely to the Mediterranean diet pattern had a 30 to 40 percent lower risk of dying of
cardiovascular disease than those who strayed furthest from that diet. Among diabetics, there
was a trend to have less vascular disease.

This diet pattern was helpful even if people already had heart disease at the start of the study, and
the results were apparent even among those who had other high risk factors for heart disease,
such as increased body mass index and hypertension. (Harriss LR, et al., Dietary patterns and
cardiovascular mortality in the Melbourne Collaborative Cohort Study. Am J Clin Nutr. 2007
Jul;86(1):221-9.)

Soy isoflavones for bones and heart

In a two-year study of 389 subjects, researchers showed that supplements of a soy isoflavone
called genistein help to build bone density in post-menopausal women without side effects. Both
the treatment group and the placebo control group received supplemental natural vitamin D3 and
calcium. (Atteritano M, et al., Effects of the phytoestrogen genistein on some predictors of
cardiovascular risk in osteopenic, postmenopausal women: a two-year randomized, double-blind,
placebo-controlled study. J Clin Endocrinol Metab. 2007 Aug;92(8):3068-75.

The genistein dose was 54 mg per day, and the study also evaluated other health parameters that
were improved with the supplements. Fasting glucose and insulin levels were significantly lower
in the treatment group, and a model of insulin resistance was also improved. Fibrinogen levels
and other markers of cardiovascular risk were lower with the genistein supplements. The benefits
for cardiovascular risk and bone density improvements were seen both at the end of one year and
at the conclusion of the study after two years.

No evidence of side effects were seen in this study, including any potentially harmful thickening
effects on the uterine lining, in spite of genistein’s mild estrogenic activity. This effect is often
seen with the formerly-common hormone prescription of Premarin, derived from pregnant
horses. Premarin is stronger than human estrogen hormones, and far stronger than plant-based
compounds.

Blue corn anthocyanins

Tortillas are traditional foods in Latin America and increasingly common in the United States.
While all of them are nutritious, a new study shows that blue corn tortillas have higher
nutritional value than the white or yellow varieties. (Bello-Perez LA Journal of Science in Food
and Agriculture, July 30, 2007, as reported in Reuters Health)

Blue corn tortillas have more protein, but more importantly they have higher levels of the
phytochemicals called anthocyanins. These nutrients are antioxidant free-radical scavengers.
Anthocyanins protect plants from both ultraviolet and oxidative damage. The highest levels are
found in blackberries (which are in season in my garden right now), black-currants, eggplants,
and blueberries. Anthocyanins also have anti-inflammatory effects.

Lipoic acid and acetyl L-carnitine

A study of patients with hypertension showed benefits from supplementation with a combination
of alpha lipoic acid and acetyl L-carnitine. In 36 subjects with coronary artery disease, half were
given the active treatment and half a placebo for eight weeks. (McMackin CJ, et al., Effect of
combined treatment with alpha-Lipoic acid and acetyl-L-carnitine on vascular function and
blood pressure in patients with coronary artery disease. J Clin Hypertens (Greenwich). 2007
Apr;9(4):249-55.)

In the patients with the highest blood pressures, the combined supplements significantly lowered
blood pressure by about 10 points. It also improved vascular function by relaxing the blood
vessels.

Silymarin for hepatitis and cancer

Silymarin is a standardized extract of milk thistle with a number of antioxidant and anti-
inflammatory effects. It has long been used to help support the liver. A laboratory study of
silymarin showed that it has benefits as both a prophylactic and a treatment for hepatitis C virus.
It also had specific antiviral effects. (Polyak SJ, et al., Inhibition of T-cell inflammatory
cytokines, hepatocyte NF-kappaB signaling, and HCV infection by standardized Silymarin.
Gastroenterology. 2007 May;132(5):1925-36.)

One of the observed effects was stimulation of white blood cells, enhancing their ability to fight
infection. Other research has shown anti-cancer effects in both skin and prostate by a number of
cellular mechanisms. In prostate cells, silymarin inhibits androgen receptors and induces cell
cycle arrest, and in animal studies it retards the growth of advanced prostate cancer. (Deep G,
Agarwal R, Chemopreventive efficacy of silymarin in skin and prostate cancer. Integr Cancer
Ther. 2007 Jun;6(2):130-45.)
Exercise helps the elderly

Exercise is important for the elderly to help maintain physical capacity as they age. A new study
shows that high-intensity walking is better than low or moderate exercise. Researchers evaluated
246 older men and women on three activity regimens for five months. They were on no walking
training, moderate walking, or high intensity walking programs. (Nemoto K, et al., Effects of
high-intensity interval walking training on physical fitness and blood pressure in middle-aged
and older people. Mayo Clin Proc. 2007 Jul;82(7):803-11.)

The high intensity program included five or more three-minute periods of moderate walking,
each followed with three-minute intervals of higher intensity walking. A number of measures of
physical capacity improved by 10 to 17 percent in the high-intensity group. Among this group,
resting systolic blood pressure was significantly improved.

Exercise and childhood diabetes

It is not only adults who benefit from increasing exercise, but also children with type 1 diabetes.
A large study of diabetic subjects from 3-18 years old found that daily exercise for 30 minutes
improved cardiovascular risk factors, including blood cholesterol and triglyceride levels. (Herbst
A, et al., Impact of physical activity on cardiovascular risk factors in children with type 1
diabetes: a multicenter study of 23,251 patients. Diabetes Care. 2007 Apr 27; [Epub ahead of
print]

In addition to better lipid levels, the exercising children had lower blood pressures and better
blood sugar control than those who were sedentary. Among the girls in the study, exercise was
associated with lower body mass index (BMI). The same exercise benefits have been shown in
adults with type 2 diabetes.

Omega-3 oils and cancer

Healthy omega-3 dietary fats help to protect against colon cancer. Omega-3 fats are found in oily
fish such as salmon (I recommend only wild salmon) and sardines as well as in nuts and seeds,
particularly walnuts and flaxseeds. In recent research on 2910 subjects, half with colon cancer
and half serving as case controls, those with the highest level of omega-3 fats in the diet were 37
percent less likely to have colorectal cancer.
(Theodoratou E, et al., Dietary fatty acids and colorectal cancer: a case-control study. Am J
Epidemiol. 2007 Jul 15;166(2):181-95.)

In contrast, other fats such as refined vegetable oils and hydrogenated oils had no such benefit.
They have also been shown to promote cancer and heart disease in other studies. In this study,
there was a suggestion that other fats and trans fats can actually increase the risk, but the data did
not reach statistical significance.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

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© 2004

 
September 2007

Coffee and hypertension


Exercise helps heart patients
Green tea and cancer protection
Antacids damage mental function
Low-normal weight is better
Extra virgin olive oil reduces clotting
Food additives and hyperactivity

Coffee and hypertension

Coffee consumption of more than one cup per day appears to increase the risk of hypertension,
according to a new study from Finland. Researchers evaluated 24,710 subjects from 25 to 64
years old. Over 13 years, 2505 participants were prescribed medication to treat high blood
pressure. (Hu G, et al.,Coffee consumption and the incidence of antihypertensive drug treatment
in Finnish men and women. Am J Clin Nutr. 2007 Aug;86(2):457-64.)

The number of patients who had to take blood pressure medication was 25 percent higher among
those who drank more than 1 cup of coffee per day. (Among those who drank more than 8 cups
per day, the increased risk was not quite as high, but it is not clear why.) Other studies also
suggest cardiovascular risks from excessive coffee consumption. The lower risk of diabetes
among coffee drinkers in an earlier study was virtually all related to decaffeinated coffee.

Exercise helps heart patients

Exercise has many benefits, including prevention and treatment of cardiovascular disease. A new
study shows that regular exercise for patients with congestive heart failure actually builds new
blood vessels and improves function. (Hollriegel R, et al., Regular physical exercise training
promotes neovascularization in the skeletal muscle in patients with end-stage chronic heart
failure. Eur Heart J (2007) 28 (Abstract Supplement) 745.)

The researchers evaluated 37 patients, half of whom were put on three months of exercise
training, 30 minutes per day on an exercise bicycle, and half who were sedentary serving as the
controls.

Using muscle biopsies, they found that new blood vessels appeared in the exercising muscles
during the three months. They also found a 47 percent increase of circulating stem cells in the
blood, adding to the potential for tissue repair and blood vessel generation.

Rather than being afraid to exercise, patients with heart failure (decreased function of the heart
muscle) should be encouraged to do physical activity. While they need to stay generally within
the limit of their capacity, shortness of breath should not be the limiting factor. A little shortness
of breath seems to be the stimulus for the repair process and stem cell formation. Repair and
regeneration is the body’s response to the stress.
The lining cells of the arteries are called endothelial cells, and new cells from which the
endothelial cells are formed were 130 percent more active in the exercising group compared to
both the controls and the activity at the start of the study.

Green tea and cancer protection

Green tea consumption is associated with a decreased risk of cancer. A new study suggests one
possible reason for its benefits. Glutathione S-transferase (GST) is a cancer fighting enzyme
produced in the body that helps to detoxify carcinogens.

Researchers administered a standardized extract of green tea containing a specific amount of a


polyphenol called epigallocatechin gallate (EGCG; 800 mg daily) to 42 subjects for four weeks.
At the end, they found that the subjects with the lowest level of GST had an 89 percent increase
in their blood level. (Chow HH, et al., Modulation of human glutathione s-transferases by
polyphenon e intervention. Cancer Epidemiol Biomarkers Prev. 2007 Aug;16(8):1662-6.)

While those with the highest levels showed a slight decrease in GST, they were still well
protected. The authors concluded that green tea extract supplements (the product they used in
their research was decaffeinated) had a beneficial effect in those subjects who had low levels of
protection at the start of the study.

Antacids damage mental function

Drug companies are particularly fond of drugs that have to be taken regularly for the rest of your
life. They make more money on diabetes and hypertension drugs than they do on antibiotics and
acute care medications. However, chronic use of many medications leads to problems that are
often missed in the shorter term drug-approval process. Thus, many drugs are removed from the
market after approval and widespread usage when these effects are discovered (remember Vioxx
– an anti-inflammatory found to increase heart problems?).

A new study shows that the use of antacid medications called histamine blockers (H2 antagonists
such as Zantac, or ranitidine, and Pepcid, or famotidine) can also have unintended consequences.
Researchers studied 1558 African American subjects over 65 years old taking these medications
and evaluated them for mental function using an assessment tool called the Community
Screening Instrument for Dementia. (Boustani M, et al., The association between cognition and
histamine-2 receptor antagonists in African Americans. J Am Geriatr Soc. 2007 Aug;55(8):
1248-53.)

After controlling for a number of variables, they found that those who regularly used antacids
such as the ones above had a risk of cognitive impairment that was 2.4 times greater than in
those who did not use the drugs. With all the other problems faced by the elderly, if they can
manage their symptoms without risky drugs they will be better off.

I often recommend simple dietary changes (more fiber, less fat and sugar, elimination of
processed foods, caffeine, and alcohol) and some supplements to manage acid indigestion. The
supplements that help include the amino acid L-glutamine, vitamins C and E, aloe vera, and a
licorice extract called DGL (chewing tablets of DGL mixes it with saliva and creates a protective
coating for the esophagus and stomach).

Low-normal weight is better

Among normal weight people who exercise there is an advantage to being in the “low-normal”
category of body weight. For 8 years researchers studied 29,139 men and 11,985 women runners,
almost all within the limits of normal weight.

Even among these reasonably fit participants, those with higher body mass index (BMI) had a
significantly higher risk of developing chronic health problems, such as diabetes, high
cholesterol, and high blood pressure. (Williams PT, et al., Weight-related increases in
hypertension, hypercholesterolemia, and diabetes risk in normal weight male and female runners.
Arterioscler Thromb Vasc Biol. 2007 Aug;27(8):1811-9.)

The lowest risks were associated with BMI between 18.5-20, which is the low end of normal.
(Subjects who were excessively thin had somewhat higher risks.) Those men who had a BMI in
the 22.5 to 25 range had more than double the risk of diabetes compared to those whose BMI
was lower than 20. For women it was a 64 percent increase. The best way to maintain a healthy
BMI, in addition to exercise, is to eat a whole, unprocessed diet that is low fat and mostly
vegetarian, with a focus on vegetables, fruits, whole grains, beans, seeds, and nuts.

Extra virgin olive oil reduces clotting

Researchers in Spain evaluated the effects of extra virgin olive oil that is rich in phenols on
clotting factors in the blood to see if this might explain its beneficial effects on heart disease.
They gave 21 volunteers with high cholesterol one of two breakfasts containing either olive oil
with 400 parts per million (ppm) of phenols or an oil with only 80 ppm.

They then measured three different clotting factors and blood lipids two hours after the meal.
The high phenol olive oil reduced the excessive clotting risk while the low phenol oil did not.
This may explain why some studies of olive oil do not show benefits for heart disease although
others do, as olive oils differ markedly in their phenol content. (Ruano J, et al., Intake of phenol-
rich virgin olive oil improves the postprandial prothrombotic profile in hypercholesterolemic
patients. Am J Clin Nutr. 2007 Aug;86(2):341-6.)

Age, atherosclerosis, and high animal fat in the diet shift the balance of clotting and clot-
dissolving factors in the blood to make it more prone to blood clots in the vessels. In this study,
factor VII antigen and plasminogen activator inhibitor, both of which promote blood clots, were
lowered by the high phenol oil.

Normally, it is better to eat whole foods, and olive oil is an extracted food component. The
problem is that olives themselves are cured in brine, and thus they are high in salt, which is too
much for many people. In this case, olive flavor is best achieved by using extra virgin olive oil
that is high in phenol content.
Food additives and hyperactivity

Over 30 years ago, Dr. Ben Feingold showed that hyperactive children improved when they were
put on diets free of artificial flavors, colors, and preservatives. While these substances are not the
only contributors to attention deficit hyperactivity disorder (ADHD), it is often a significant part
of the problem.

A new study in Britain showed that artificial flavors, colors preservatives (such as sodium
benzoate) do indeed contribute to ADHD. (McCann D, et al., Food additives and hyperactive
behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-
blinded, placebo-controlled trial. Lancet 2006 September 6.)

Researchers studied 297 children, either 3 years old or 8/9 years old, and gave half a juice drink
with food additives and half the same juice drink without the additives as a placebo.

The additives increased ADHD symptoms significantly in both groups. Even children who did
not have ADHD were affected adversely – the additives reduced their attention spans. It is also
often helpful to avoid sugar added to foods.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

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© 2004

 
October 2007

Veggies lower prostate cancer risk


Vitamin C blocks cancer
Lutein and zeaxanthin protect retina
Mediterranean diet for arthritis
Vitamin E prevents blood clots
Mild exercise reduces diabetes risk
Diabetes drugs cause heart problems

Veggies lower prostate cancer risk

A new study confirms the suspicion that increasing vegetable intake lowers the risk of
developing aggressive prostate cancers – the kind that spread beyond the prostate into
surrounding tissues. (Kirsh VA, et al., Prospective study of fruit and vegetable intake and risk of
prostate cancer. J Natl Cancer Inst. 2007 Aug 1;99(15):1200-9.)

In this study of 29,361 men over four years, those who consumed more than one serving per
week of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and cabbage) reduced
their risk by 59 percent, compared to those men who ate these vegetables less than once per
month. They did not find an overall lower incidence of prostate cancer, only fewer aggressive
ones.

Cruciferous vegetables, also known as the Brassica family, include other vegetables as well, such
as kale, collards, broccoli rabe (rapini), turnip greens, mustard greens, bok choy, Chinese
cabbage, mizuna, tat soi, and others. Non-brassica cruciferous veggies include arugula, radish,
watercress, daikon, and horseradish.

While this study did not show an overall reduction in prostate cancer incidence, I suspect that the
reason is their inclusion of anyone over one serving per week in the “high-intake” category. I am
curious whether a truly high intake would be more like 3 to 6 servings per week, and whether
that level, would indeed lower overall prostate cancer incidence. They are known to reduce lung
and colorectal cancer, as well as breast cancer.

Cruciferous vegetables contain sulfur compounds, such as indole-3 carbinol and


phenethylisothiocyanates, (glucosinolates) that are known to reduce cancer risk, and other
beneficial phytochemicals. These help by reducing DNA damage and by favorably modifying
hormone metabolism. They are also rich in vitamin C, fiber, folic acid, vitamin K, and fiber, and
contain some omega-3 fatty acids. In addition, broccoli, for example, contains 6 gms of protein
for every 50 calories (for comparison, 50 calories from ground beef contains only 4 gms of
protein).

Vitamin C blocks cancer


Vitamin C and other antioxidants provide important protection against free-radical damage to
DNA and cell membranes, and this may be part of the reason that they appear to reduce the risk
of cancer. However, this is not their only benefit. Researchers have shown that in mice implanted
with human cancer cells, the antioxidants vitamin C and N-acetylcysteine also inhibit the growth
of the tumors. (Gao P, et al., HIF-Dependent antitumori-genic effect of antioxidants in vivo.
Cancer Cell. 2007 Sep;12(3):230-8.)

The antioxidants apparently reduce the level of a substance that protects tumor cells from attack,
and this effect results in growth inhibition.

This information is an important addition to our understanding of how nutrients can work in
many different ways. Unlike side effects of drugs, the unexpected effects of nutrients are almost
always beneficial. The researchers suggested that this effect might also block colon cancer and
cervical cancer growth.

For some inexplicable reason, the researchers cautioned(!) against taking large doses of vitamin
C. Increasing evidence supports the value of very high doses of vitamin C in cancer prevention
and treatment, as was reported by Linus Pauling decades ago. His position is now being
vindicated by the latest research.

Lutein and zeaxanthin protect retina

Lutein and zeaxanthin are two antioxidant carotenoids that appear to protect the retina from age-
related decline. These nutrients are plant pigments that protect the plants and impart to them a
yellow to yellow-orange color. A study of 4519 subjects from 60-80 years old showed that over
six years, those with the highest level of consumption of these two nutrients had a 35 percent
lower risk of macular degeneration than those with the lowest level of intake. (SanGiovanni JP,
et al., The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related
macular degeneration in a case-control study: AREDS Report No. 22. Arch Ophthalmol. 2007
Sep;125(9):1225-32.) Some of the atrophic retinal changes were reduced by 65 percent.

Lutein and zeaxanthin are found in dark green vegetables such as spinach and broccoli, corn,
peas, zucchini (good for gardeners to know in this harvest season), eggs, and romaine lettuce.
Supplements of lutein are often derived from the yellow pigment in marigolds, and they usually
contain small amounts of zeaxanthin.

Mediterranean diet for arthritis

The Mediterranean diet appears to provide relief for arthritis sufferers. Patients with rheumatoid
arthritis, an autoimmune inflammatory condition of the joints, improved when they were
instructed in the benefits of the diet that is rich in fruits, vegetables, beans, fish, and olive oil, and
low in red meat and saturated fat. (McKellar G, et al., A pilot study of a Mediterranean-type diet
intervention in female patients with rheumatoid arthritis living in areas of social deprivation in
Glasgow. Ann Rheum Dis. 2007 Sep;66(9):1239-43.)
Researchers instructed 75 women from 30 to 75 years old with hands-on classes in food
preparation for two hours a week for six weeks, backed up by written instructions. Another 55
women were given written instructions only, and all the women were evaluated at the start of the
study and again at three and six months for food intake, arthritic symptoms, and overall health
assessment.

The women who were given the hands-on classes increased their fruit, vegetable, and legume
consumption, and improved the ratio of their intake of monounsaturated oils to saturated fat. The
subjects who received only the written instruction did not improve their diets, suggesting the
importance of specific instruction rather than just a handout without support.

Symptoms were markedly reduced in the intervention group; their pain score and stiffness were
both significantly better and the overall assessment was improved. In addition, the systolic blood
pressures were better in this group. The control group had no change in symptoms or blood
pressure or their overall health assessment.

Vitamin E prevents blood clots

Vitamin E has anti-inflammatory, antioxidant, and anti-platelet effects, all of which serve to
reduce risks of heart disease, cancer, and inflammatory disorders. A new clinical study shows
that supplements of vitamin E help to prevent blood clots in the veins, also called venous
thromboembolism, or VTE. (Glynn RJ, et al., Effects of random allocation to vitamin E
supplementation on the occurrence of venous thrombo-embolism: report from the Women's
Health Study. Circulation. 2007 Sep 25;116(13): 1497-503.)

VTE can lead to strokes and lung blood clots with potentially lethal consequences. Researchers
evaluated 39,686 women in the Women’s Health Study, half of whom were given 600 IU of
vitamin E on alternate days, and half a placebo. Over 10 years, the vitamin E group had a 21
percent lower risk of VTE than the control group (perhaps they should have taken their vitamin E
every day to further lower the risk).

Among the subgroup of women who had a prior history of VTE, the benefits were even greater.
Those vitamin E takers had a 44 percent reduced risk of recurrence of the VTE during the same
time period. A specific subgroup of women with a genetic propensity to excessive blood clotting
had a 49 percent reduction in risk.

Nonetheless, Reuters Health reported that the American Heart Association does not recommend
vitamin E supplements to reduce cardiovascular risks. Perhaps the scientific data is not
adequately confirmed, but considering the high safety profile of vitamin E, who wants to wait for
perfect proof?

Mild exercise reduces diabetes risk

Even mild exercise is beneficial when it comes to preventing diabetes. Japanese researchers
studied 8600 men who worked for the same company, and evaluated the amount of walking they
did to get to work, and then followed them for four years.
The study found that those who walked 21 minutes or more per day to get to work had a 25
percent lower risk of developing diabetes than those who reported walking less than 10 minutes
per day. (Sato KK, et al., Walking to work is an independent predictor of incidence of type 2
diabetes in Japanese men: the Kansai Healthcare Study. Diabetes Care. 2007 Sep;30(9):2296-8.)

Exercise improves insulin sensitivity and helps with weight control, both of which are potential
contributors to the prevention of diabetes. Of course, exercise has numerous other benefits in
prevention of heart disease, improving sleeping patterns, increasing energy and bone density, and
elevating mood, and as this study shows, any extra activity helps.

Diabetes drugs cause heart problems

The value of lifestyle changes (diet and exercise) in the prevention and management of diabetes
is even more important in light of a recent report on two commonly prescribed diabetes
medications, Avandia (rosiglitazone) and Actos (pioglitazone). This meta-analysis of other
studies on 14,291 patients taking these drugs showed that they had double the risk of developing
heart failure and a 42 percent greater risk of heart attacks compared to those not taking the drugs.
(Singh S, et al., Long-term risk of cardiovascular events with rosiglitazone: a meta-analysis.
JAMA. 2007 Sep 12;298(10):1189-95.)

Surprisingly, the cardiac risks were present even in younger patients, within a very short time (26
months on the drugs), and even at low doses. Lifestyle changes are free of side effects, and
unlike the medications, they are without cost.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

About | Health Consults | Books | Newsletters


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© 2004

 
January 2008

Meat increases cancer risk


Happiness helps health
Yoga helps, but is not enough exercise
L-carnitine helps the elderly
Strontium increases bone density
Cured meat and lung disease

Meat increases cancer risk

Yet another large study shows a relationship of meat intake to cancer. In a collaboration of the
National Institutes of Health with AARP, researchers evaluated 494,036 subjects aged 50 to 71
years over an 8-year period. (Cross AJ, et al., A Prospective Study of Red and Processed Meat
Intake in Relation to Cancer Risk. PLoS Med. 2007 Dec 11;4(12):e325 [Epub ahead of print])

They found that those with the highest level of meat consumption had increases in the risks of
cancer of the colon, lung, esophagus, and liver of 29 to 60 percent compared to those with the
lowest meat consumption. Among men, they also had a higher risk of pancreatic cancer.

The high-intake group did not eat as much meat as you might think – they averaged only ¼
pound of hamburger, or one small steak or pork chop per day. Those with the lowest
consumption of red meat averaged just over ½ ounce of meat per day. Surprisingly, women with
higher meat consumption had an unexpected 25 percent reduction of endometrial cancer.
Naturally, the meat industry representative latched onto this statistic as the most important and
minimized the other findings, even though endometrial cancer is not as common as lung or colon
cancers.

The endometrial cancer risk reduction in this study might be real, but it is unlikely to be the
result of meat consumption. Other research has shown a 25 and 50 percent increase of
endometrial cancer with an average consumption of 100 grams (3 ounces) per day of total meat
and red meat, respectively. (Bandera EV, et al., Consumption of animal foods and endometrial
cancer risk: a systematic literature review and meta-analysis. Cancer Causes Control. 2007
Nov;18(9):967-88.)

The conclusion is clearly that eliminating or drastically reducing meat consumption can
significantly lower the risk of cancer at multiple sites. This is in accord with numerous other
findings as I have reported earlier. High fiber intake has been associated with reduced cancer
incidence, including endometrial cancer, and it is possible that high fiber intake could be a
marker for low meat intake, as meat is devoid of fiber.

Happiness helps health

Happiness appears to reduce inflammation and lower the risk factors for heart disease and
hypertension. While a positive mood has long been associated with better health, it is not clear
why this is so. New research suggests some possible reasons.
In a study in England of 2873 healthy adult subjects, a positive mood appears to reduce the blood
levels of cortisol, a hormone secreted in times of stress and associated with lowered immunity,
increased obesity, and high blood pressure. (Steptoe A, et al., Neuroendocrine and inflammatory
factors associated with positive affect in healthy men and women. The Whitehall II Study. Am J
Epidemiol. 2008 January 1;167(1):96-102.)

In other findings, in women but not men, positive moods were associated with reduced levels of
the inflammatory markers, C-reactive protein (CRP) and interleukin-6 (IL6). Researchers asked
the subjects to keep a record of their feelings and moods during the study – whether they were
happy, excited, or content.

High CRP is a known risk factor for heart disease. High levels of both IL6 and CRP are
associated with increased cancer risks. The great benefits from positive feelings and an upbeat
mood were reported decades ago by Norman Cousins in his book, Anatomy of an Illness. The
great question, of course, is how to achieve it.

Yoga helps, but is not enough exercise

Yoga has been shown to be beneficial to health when practiced regularly, but it often does not
meet the guidelines for exercise requirements for cardiovascular health. During most Hatha yoga
sessions, moving from posture to posture and holding positions for a short time, calorie burn off
is approximately equivalent to a casual walk at about 2 miles per hour (3.2 calories per minute).
(Hagins M, et al., Does practicing hatha yoga satisfy recommendations for intensity of physical
activity which improves and maintains health and cardiovascular fitness? BMC Complement
Altern Med. 2007 Nov 30;7(1):40)

During portions of the yoga, when doing the “salutation to the sun” postures, for example, the
work load was higher and participants were able to meet the recommended level of exercise, but
this is not typically kept up long enough to achieve an adequate workout. Yoga still has many
benefits when added to an exercise program for cardiovascular health.

L-carnitine helps the elderly

In subjects who were 100 or more years old, the dietary supplement L-carnitine improved their
functioning in a variety of ways. In this Italian study of 66 male and female centenarians, half
were given a placebo and half were given supplements of 2000 mg of L-carnitine per day.
(Malaguarnera M, et al., L-Carnitine treatment reduces severity of physical and mental fatigue
and increases cognitive functions in centenarians: a randomized and controlled clinical trial. Am
J Clin Nutr. 2007 Dec;86(6):1738-44.)

L-carnitine is produced in the body, but levels decline with age, and drop significantly after age
70. It is necessary for energy production, muscle function (including heart muscle), fat
metabolism, and maintenance of normal cholesterol and triglyceride levels in the blood. The
creation of the energy molecule, ATP, requires free fatty acids, coenzyme Q10 in the
mitochondria, and L-carnitine to transport fatty acids across the mitochondrial membrane.
In this study, the subjects who received the L-carnitine gained significant muscle mass over the
six months of the study (about 8 ½ pounds) while losing four pounds of fat. They had lower
cholesterol levels and an increase in walking distance during a 6-minute walk test.

The supplements also led to higher mental and physical energy and a lessened severity of overall
fatigue. In addition, cognitive function as measured by the mini mental state examination was
much improved in the subjects on the L-carnitine compared to those taking the placebo.

You do not have to wait until you are 100 to benefit from L-carnitine. Other studies have shown
reduced heart disease, better survival after heart attacks in patients given L-carnitine when a
heart attack was suspected, and better blood lipid levels.

Strontium increases bone density

Strontium is a mineral that deposits in bones and helps to improve bone density. (Strontium in its
radioactive form was infamous during the early days of nuclear testing, because strontium-90
would deposit in bones of exposed children and lead to bone cancer, but non-radioactive
strontium is quite safe.)
A new study confirms the value of long-term treatment with strontium in elderly patients with
decreased bone density. (Malaise O, et al., Strontium ranelate normalizes bone mineral density in
osteopenic patients. Aging Clin Exp Res. 2007 Aug;19(4):330-3.) In this research, 1428 patients
with low bone density were assigned to receive either strontium ranelate (equivalent to 680 mg
of elemental strontium per day) or a placebo for three years.

During the study, bone density was measured at the baseline and after each year. For those taking
the strontium, each year the percentage of patients with normal bone density in the spine
increased, so that at the end of 3 years, 58 percent of them had normal lumbar spine bone
density. For the placebo group, at the end of 3 years the number of patients with normal spines
was only 12 percent.

The results were not as dramatic in the hip, but they were still positive. At the end of three years,
20 percent of the strontium group had normal hip bone density, compared to only 1.6 percent of
the placebo group. Other studies have shown a 49 percent reduction in fracture risk after one
year in patients taking strontium compared to those on placebo. Strontium citrate is a reasonably-
priced form of the mineral.

Considering the risks of medications for osteoporosis (bisphosphonates, such as Fosamax), it is


worth considering this alternative along with supplemental vitamin D, ipriflavone, and vitamin
K, all of which help bone density. Weight-bearing exercise with some impact, such as jogging, is
also extremely important for bones.

Cured meat and lung disease

Chronic obstructive pulmonary disease (COPD, usually the result of smoking) is a contributor to
early mortality. New research shows that eating cured meats, such as processed meats (bologna,
salami), bacon, and hot dogs, increase the incidence of COPD, independent of smoking. (Varraso
R, et al., Prospective study of cured meats consumption and risk of chronic obstructive
pulmonary disease in men. Am J Epidemiol. 2007 Dec 15;166 (12):1438-45.)

In this research on 42,915 men in the Health Professionals Follow-up study, those who ate the
most cured meats (4-6 servings per week) had more than 2.5 times the risk of COPD compared
to those who ate the least (less than 1 serving per week). My negative opinion of eating meat is
not based on bias or preconceived notions (I grew up eating lots of meat), but on my
observations of the overwhelming weight of the scientific research over the past 36 years.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

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© 2004
February 2008

Sugar may lead to Alzheimer’s disease


Better health habits extend life
Vitamin C lowers stroke risk
Vitamin E prevents physical decline
Antioxidants prevent cataracts
Vitamin D, blood pressure, and heart
Exercise reduces colon cancer risk
Dr. Moss on radiation for breast cancer

Sugar may lead to Alzheimer’s disease

In mice, sugary drinks lead to mental deterioration and Alzheimer’s-like brain degeneration, as
well as obesity, insulin resistance, and high cholesterol. (Cao D, et al., Intake of sucrose-
sweetened water induces insulin resistance and exacerbates memory deficits and amyloidosis in a
transgenic mouse model of Alzheimer disease. J Biol Chem. 2007 Dec 14;282(50):36275-82.)
The animals were given water with 10 percent sucrose added to it, equal to about 5 soft drinks
per day in humans.

Compared to mice on a normal diet, the sugar-fed mice had impairment of mental function and
deposits of amyloid beta protein in their brains 2.5 times greater than in the controls. Amyloid
beta protein is the substance that accumulates in brains of people with Alzheimer’s disease. Five
soft drinks, at about nine teaspoons of sugar each, contain a total of about 45 grams (less than
two ounces) of sugar. The entire blood stream contains a total of only five grams of sugar, and
this amount of rapidly-absorbed sugar is a great burden on metabolism.

The mice on the sugar drinks gained 17 percent more weight than controls, and had higher blood
fats, and they developed early signs of diabetes. The sugar drinks were the only source of sugar
in their diets (unlike humans, who also consume candy, pie, ice cream, cake, and more). Also,
mice metabolize seven times faster than humans, so humans might not need so much sugar to
develop problems. The authors noted that high-fat diets lead to Alzheimer’s-like brain changes.

Better health habits extend life

A new study shows that changing health habits can add 14 years to your life. Admittedly, much
of the benefit come from stopping smoking (not much use for those of us who do not smoke), but
the other beneficial changes were of value to anyone. They included moderation in drinking
alcohol, regular exercise, and eating at least five servings of fruits and vegetables per day. (Khaw
KT, et al., Combined impact of health behaviours and mortality in men and women: the EPIC-
Norfolk prospective population study. PLoS Med. 2008 Jan 8;5(1):e12.)

The researchers evaluated 20,000 men and women, from 45 to 79 years old, between 1993 and
1997 with questionnaires about their health habits. They then tracked deaths among participants
until 2006, and found that those who had none of the beneficial health habits were four times
more likely to die than those who adopted all four good health practices.

Of course, these numbers are just examining a few of the benefits of living a healthy lifestyle.
The others include having more energy, being more alert, reducing the suffering associated with
chronic diseases, and feeling better overall.

Vitamin C lowers stroke risk

A new study reveals that having a high level of vitamin C in the blood can reduce the risk of
having a stroke. In research on 20,649 men and women 40 to 79 years old, those with the highest
level of vitamin C had a 42 percent lower risk than those with the lowest levels. (Myint PK, et
al., Plasma vitamin C concentrations predict risk of incident stroke over 10 y in 20,649
participants of the European Prospective Investigation into Cancer Norfolk prospective
population study. Am J Clin Nutr. 2008 Jan;87(1):64-9.)

The researchers followed the subjects for an average of 9.5 years. It might be that a high level of
vitamin C in the blood is a marker for a healthy lifestyle, with a high consumption of vitamin-
rich fruits and vegetables. Eating a wide variety of at least the recommended 5-9 servings of
fruits and vegetables per day provides many protective phytochemicals, including vitamin C.

Vitamin E prevents physical decline

Maintaining high levels of vitamin E in the blood appears to stave off physical decline in the
elderly. A study of 698 subjects over 65 years old shows that those with the lowest levels of
vitamin E in the blood had a 62 percent greater risk of reduced physical functioning compare to
those with the highest levels of vitamin E. (Bartali B, et al., Serum micronutrient concentrations
and decline in physical function among older persons. JAMA. 2008 Jan 23;299(3):308-15.)

Participants were evaluated with a collection of physical tests called the “short physical
performance battery” that evaluate walking, balance, and activities of daily living. The only other
parameter that was related to physical decline was being over 80 years old. The overall benefits
to a person include avoiding going into a nursing home, which is also a benefit to the family and
to society at large.

Antioxidants prevent cataracts

In new research among 35,551 female health professionals, high levels of antioxidant nutrients
reduced the risk of developing cataracts. (Christen WG, et al., Dietary carotenoids, vitamins C
and E, and risk of cataract in women: a prospective study. Arch Ophthalmol. 2008
Jan;126(1):102-9.)

The nutrients that were protective in this study were the carotenoids lutein and zeaxanthin as
well as vitamin E. Those with the highest levels of these nutrients had a 15-20 percent lower risk
of cataract than those with the lowest. The intake of the nutrients was from both food and
supplements.
The lens of the eye contains lutein and zeaxanthin, but not other carotenoids. The supposition is
that these nutrients and vitamin E act as antioxidants in the lens, and that this protects it from
cataract formation.

Vitamin D, blood pressure, and heart

I have often reported on the value of vitamin D from foods, supplements, and sunshine. Now a
study shows that low levels of vitamin D are associated with increased blood pressure. (Judd SE,
et al., Optimal vitamin D status attenuates the age-associated increase in systolic blood pressure
in white Americans: results from the third National Health and Nutrition Examination Survey.
Am J Clin Nutr. 2008 Jan;87(1):136-41.

In this study, among white subjects, low vitamin D levels were associated with high normal
blood pressure (110-119 systolic readings). The age-associated rise in blood pressure was 20
percent less in subjects with adequate vitamin D (serum levels of 25(OH)D above 80 nmol/L)
than in those with low vitamin D (25(OHD) less than 20 nmol/L).

The researchers evaluated 7699 subjects who did not have high blood pressure. Vitamin D
deficiency is very common, with about 2/3 of this study population having low levels. I usually
suggest daily supplements of 1000-2000 IU of vitamin D, although this research did not evaluate
whether supplements lower blood pressure.

A study I reported on in December showed that higher levels of vitamin D could lower the risk
of diabetes. Another recent study showed that high levels of vitamin D could reduce the
incidence of heart attack and stroke.

In this research on 1739 people, those with the lowest vitamin D levels had a 62 percent greater
risk than those with the next higher level. In this study, those subjects with high blood pressure
had twice the risk of a cardiovascular event if they also had low vitamin D levels. (Wang TJ, et
al., Vitamin D deficiency and risk of cardiovascular disease. Circulation. 2008 Jan
29;117(4):503-11.)

Exercise reduces colon cancer risk

A report from the Nurses’ Health Study on 79,295 participants shows that regular exercise
lowers the risk of developing colon cancer. Women who walked from one to two hours per week
had a 31 percent lower risk compared to their sedentary peers. (Wolin KY, et al., Leisure-time
physical activity patterns and risk of colon cancer in women. Int J Cancer. 2007 Dec
15;121(12):2776-81.)

In this study, those women who walked more than four hours per week had an even greater
benefit. They reduced their colon cancer risk by 44 percent compared to those who walked less
than one hour per week.

Dr. Moss on radiation for breast cancer


Dr. Ralph Moss has written extensively about cancer and its conventional and unconventional
treatments. He has recently completed a monograph on the use of radiation therapy after breast
cancer surgery.

Dr. Moss notes that localized radiation in patients with a high risk of tumor recurrence can
clearly reduce that risk. For patients at low risk, radiation after surgery appears to offer little
benefit (although it is sometimes difficult to categorize patients as to their risk).

However, radiation is not without risk. It can damage the heart, the lungs, and the immune
system, and this is especially true for patients who are also receiving chemotherapy. While it
might reduce cancer recurrence, it does not appear to improve survival rates because of the
increase in deaths from other causes.

Because cancer engenders so much fear, the risk of death from other causes might not be enough
to decide to forgo radiation after surgery. [In my own view the risks of harm from radiation can
be reduced with healthy lifestyle choices and dietary supplements, and the risks of death from
other causes can also be lowered by these same methods.]

Dr. Moss notes that the decision to have radiation or not is a difficult one, but that it should be
clear to the patient that reducing the risk of recurrence does not necessarily mean a prolongation
of survival. He notes that one review shows a reduction in annual breast cancer mortality of 13
percent, more than made up for by an increase in annual mortality from other causes of 21
percent.

Dr. Moss is an excellent writer and he is thorough and unbiased in his evaluation of the science.
His monograph is well-worth reading, and it will be helpful to breast-cancer patients and their
families in their difficult decision-making process. The monograph is available by clicking on
the "Radiation Reports" button at www.cancerdecisions.com.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

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© 2004
March 2008

Meat and breast and ovarian cancers


Saccharin and weight gain
Diet and prostate enlargement
Coenzyme Q10 increases endurance and fights fatigue
Whole grains lower heart risks
Broccoli blocks bladder cancer

Meat and breast and ovarian cancers

A new article suggests that meat and milk in the diet might lower the risk of breast cancer, while
a diet high in fruits, vegetables, and fiber lowers the risk of ovarian cancer. (Edefonti V, et al.,
Nutrient dietary patterns and the risk of breast and ovarian cancers. Int J Cancer 2008 Feb
1;122(3):609-13.) The study of about 7000 women examined “dietary patterns” rather than any
particular nutrient (such as fat, protein, or carbohydrate). Those women in the “animal product”
pattern included meat and saturated fat in their diets. Those in the “fiber and vitamins” group
consumed lots of vitamin C, carotenoids, and phytochemicals in their diets.

Those women with the highest intake of fiber and vitamins had a 23 percent lower risk of
ovarian cancer than women who consumed the lowest amounts of those foods. Women with the
highest animal product intake had a 26 percent lower risk of breast cancer, and those who
consumed unsaturated fats and fish (another dietary pattern that was also rich in vitamin E) had a
17 percent lower risk of breast cancer. The group with the highest intake of refined
carbohydrates (such as sugar and white flour) had an increased risk of both cancers (34 percent
higher for breast and 85 percent higher for ovarian).

It is difficult to make recommendations based solely on this study because so many other studies
show that such animal-product-rich diets are dangerous for heart disease and cancer, and in many
of those studies higher risks for breast cancer as well. A large Japanese study showed a lower-fat
diet was associated with a significant reduction in breast cancer.

A Polish study of 1900 women found that premenopausal women who consumed higher amounts
of red meat had an increased risk of breast cancer. Their risk was triple that of women who
consumed no meat. Those premenopausal women with the highest animal fat consumption had a
65 percent increase in risk. In post-menopausal women that increase was 35 percent. (Kruk J,
Association of Lifestyle and Other Risk Factors with Breast Cancer According to Menopausal
Status: A Case-Control Study in the Region of Western Pomerania (Poland). Asian Pac J Cancer
Prev. 2007 Oct-Dec;8(4):513-24.

Another study in Denmark showed a 9 percent increase in the risk of breast cancer for each
ounce of total meat consumed per day, and even higher risks for red meat or processed meats.
(Egeberg R, et al., Meat consumption…and risk of breast cancer in Danish post-menopausal
women. Eur J Cancer Prev. 2008 Feb;17(1):39-47.) A small Brazilian study showed a tripled risk
of breast cancer with high consumption of fatty red meat, and a 6-fold increase associated with
high intake of pig lard. (Di Pietro PF, et al., Breast cancer in southern Brazil: association with
past dietary intake. Nutr Hosp 2007 Sep-Oct;22(5):565-72.)

I have to admit that the results of this new study were surprising, but until other information
confirms a study that is contrary to so much other data I would still recommend little or no meat
consumption. All of the studies appear to show that high fruit and vegetable consumption
reduces the risk of breast cancer by 40-60 percent, and the Polish study also showed that vitamin
takers had a 47 percent reduction in risk.

Saccharin and weight gain

A new animal study suggests that the artificial sweetener, saccharin, may actually promote
weight gain and fat deposition. Rats that were given either sugar or saccharin had different
responses. Those fed saccharin ate more food and had a lowered metabolism than those fed the
sweetener with caloric value (the sugar in this case was glucose). (Swithers SE, Davidson TL, A
role for sweet taste: Calorie predictive relations in energy regulation by rats. Behav Neurosci.
2008 Feb;122(1):161-73.)

Artificial sweeteners have never been shown to have any health value, and have never been
shown to promote weight loss or to help diabetics. It is possible that the sweet taste, even without
the calorie content, increases cravings for sweets. In this study, the non-caloric sweetener altered
metabolism and appetite more than the sugar. The same is likely to be true for other non-caloric
sweeteners. Most of these sweeteners have had a number of reported risks (such as cancer and
neurological problems).

If this animal data is true for humans, then diabetics would be particularly at risk, as they often
are counseled to use non-caloric sweeteners in spite of a lack of data supporting their value.
Unfortunately, weight gain and lowered metabolism increase their difficulty in handling blood
sugar.

Diet and prostate enlargement

Researchers evaluated the health habits of 4770 men without benign prostate hyperplasia (BPH)
at the start of the study and followed them for seven years. (Kristal AR, et al., Dietary Patterns,
Supplement Use, and the Risk of Symptomatic Benign Prostatic Hyperplasia: Results from the
Prostate Cancer Prevention Trial. Am J Epidemiol. 2008 Feb 7 [Epub ahead of print])

Men with high fat consumption (particularly but not only saturated fat) had a 31 percent higher
risk of developing BPH during the trial compared to men with the lowest fat consumption. High
vegetable intake was associated with a reduction in risk of 31 percent, and drinking two or more
alcoholic beverages per day reduced the risk by 33 percent compared to subjects who consumed
no alcohol at all. (Two or more drinks per day is a lot of alcohol with other associated risks, so it
is better to find other ways to reduce BPH through diet and maintaining normal weight.)
Men who consumed meat every day had a 38 percent higher risk, but higher protein intake
appeared to lower the risk by 15 percent. Other sources of protein include beans, nuts, seeds,
whole grains, and vegetables.

Coenzyme Q10 increases endurance and fights fatigue

Two new studies show that coenzyme Q10 can help increase stamina during exercise. In one
study, 41 subjects, both athletes and untrained individuals, were supplemented with either 200
mg of coQ10 or a placebo. One hour later, they performed aerobic, anaerobic, and maximal
cardiac endurance tests. They then took the supplements or placebo daily for two weeks.

At the initial test, the coQ10 increased endurance on the treadmill test. After two weeks, the
supplements raised both plasma and muscle levels of coenzyme Q10 and reduced a marker of
oxidative stress (serum SOD, or superoxide dismutase). The endurance remained higher with
supplements. (Cooke M, et al., Effects of acute and 14-day coQ10 supplementation on exercise
performance in both trained and untrained individuals. J Int Soc Sports Nutr. 2008 Mar 4;5(1):8
[Epub ahead of print]).

In the other study, 17 healthy subjects were given either 100 mg or 300 mg of coenzyme Q10 or
a placebo. After the treatment, they exercised on a stationary bicycle with resistance for two
intervals of two hours and then rested for four hours. They also did short high-speed tests.

Subjects supplemented with 300 mg of coenzyme Q10 showed enhanced endurance and they
reported lower levels of fatigue. (Mizuno K, et al., Antifatigue effects of coenzyme Q10 during
physical fatigue. Nutrition. 2008 Apr;24(4):293-299. Epub 2008 Feb 13.) A number of studies
show that coQ10 improves heart function and blood pressure in cardiac patients, but this
evidence shows that even healthy people can benefit.

Whole grains lower heart risks

Whole grains have many health benefits related to their fiber content, vitamins, minerals,
essential fatty acids, and other phytochemicals (none of which are found in refined grains, such
as white flour). A new study shows that these foods (whole wheat, millet, brown rice, corn, oats,
barley, rye, etc.) help with weight loss and reduce cardiac risk factors.

Researchers studied 50 obese adults with metabolic syndrome (a complex of obesity, abdominal
fat, high blood lipids, hypertension, insulin resistance, and a tendency to inflammation) and put
them on a reduced calorie diet. Half were put on whole grains as part of the diet and half were
put on refined grains. (Katcher HI, et al., The effects of a whole grain-enriched hypocaloric diet
on cardiovascular disease risk factors in men and women with metabolic syndrome. Am J Clin
Nutr. 2008 Jan;87(1):79-90.)

Both groups lost weight on the diet (due to calorie restriction), but those on the whole grains lost
more abdominal fat than the group on the refined grains. The inflammatory marker C-reactive
protein (or CRP) was reduced by 38 percent in the group on whole grains, but not changed in the
refined-grain group. Other studies have shown that whole grains reduce the tendency of the
blood to clot by inhibiting excessive platelet aggregation.

Broccoli blocks bladder cancer

Broccoli and broccoli sprouts are rich in cancer-fighting substances called isothiocyanates (ITC)
as well as other protective phytochemicals. An animal study shows that feeding broccoli sprout
extract to rats reduces the incidence of bladder cancer by two thirds compared to control animals.
(Munday R, Inhibition of urinary bladder carcinogenesis by broccoli sprouts. Cancer Res 2008
Mar 1;68(5):1593-600.)

ITC stimulated the production of two antioxidant enzymes (including glutathione S-transferase)
and these help eliminate carcinogens in addition to their antioxidant protection. The amount of
ITC in the bladder epithelium is higher than in plasma or liver, indicating that the substance is
concentrated in the urinary tract.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

About | Health Consults | Books | Newsletters


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© 2004
April 2008

Acupuncture helps migraines


Soy foods reduce breast cancer
Trans fats increase breast cancer
Vitamins C and E and dementia
Exercise prevents breast cancer
Mushroom inhibits breast cancer
DASH diet for heart and stroke protection

Acupuncture helps migraines

In a study of 160 migraine headache patients, those treated with traditional acupuncture had
greater relief of their symptoms and needed less medication than those who received sham
treatment. The patients were evaluated at the beginning of the study and again at three and six
months after starting treatment.

At three months both the sham and real acupuncture showed some benefit, but at the end of the
study, only the real acupuncture produced persistent benefits. (Facco E, et al., Traditional
acupuncture in migraine: a controlled, randomized study. Headache 2008 Mar;48(3):398-407.)

It has sometimes been difficult to study acupuncture in a controlled fashion because the mock
treatment might also have some benefits. Also, migraines can be quite variable independent of
treatment. Acupuncture has been used for more than 2000 years, and while the mechanism by
which it works is not clear, a number of studies show that it does work to relieve many
conditions. Since it is virtually risk free, it is worth trying for appropriate conditions.

Soy foods reduce breast cancer

In a Japanese study of 24,226 women aged 40 to 69 years, high levels of soy isoflavones in the
diet and in the blood were associated with a significant reduction in breast cancer. The women
provided blood samples from 1990 to 1995 and were then followed for an average of 10.6 years.
(Iwasaki M, et al., Plasma isoflavone level and subsequent risk of breast cancer among Japanese
women: a nested case-control study from the Japan Public Health Center-based prospective study
group. J Clin Oncol. 2008 Apr 1;26(10):1677-83.)

The women with the highest level of the isoflavone genistein had 10 times as much in the plasma
as those with the lowest. Those with the highest genistein level were 66 percent less likely to
develop breast cancer than those with the lowest plasma level.

While soy isoflavones have a mild estrogenic effect, it appears that they weakly bind with the
estrogen receptors and block stronger estrogens from doing harm. Some practitioners appear to
be afraid of soy because of this estrogenic effect, but this fear is misplaced, as high soy intake
has frequently been shown to help reduce breast cancer and other tumors, including prostate
cancer.
Genistein is also present in chick peas and other legumes, including red clover. Currants and
raisins also contain significant amounts of genistein, though not as high as soy. In addition to
cancer, isoflavones appear to help prevent arteriosclerotic heart disease and osteoporosis.

Trans fats increase breast cancer

Trans fats are produced when vegetable oils are partially hydrogenated, and they are found in
most margarines and shortenings. Trans fats have been linked to increases in the risks of heart
disease and cancer.

Recent research on 19,934 women in France has shown a 75 percent higher rate of breast cancer
for those women with the highest levels of trans fats in their blood compared to those with the
lowest levels. (Chajès V, et al., Association between Serum trans-Monounsaturated Fatty Acids
and Breast Cancer Risk in the E3N-EPIC Study. Am J Epidemiol. 2008 Apr 4 [Epub ahead of
print])

The women were evaluated at the start of the study from 1995 to 1998 and followed for an
average of seven years. The largest source of trans fats appeared to be highly processed foods, so
it is possible that a high trans fat level is a marker for the consumption of industrially processed
foods. However, other research shows that trans fats themselves are dangerous.

In this study, other sources of monounsaturated fats that occur naturally, such as olive oil, were
unrelated to cancer incidence

Vitamins C and E and dementia

Some studies have shown that taking vitamins C and E, alone or in combination, can reduce the
risk of dementia and Alzheimer’s disease. Now a study has been published purporting to show
that taking these antioxidant vitamins did nothing to reduce the risks of either form of dementia.
(Gray SL, et al., Antioxidant vitamin supplement use and risk of dementia or Alzheimer's disease
in older adults. J Am Geriatr Soc. 2008 Feb;56(2):291-5. Epub 2007 Nov 27.)

The researchers evaluated 2969 participants who were at least 65 years old at the baseline, and
they were followed for 5.5 years. The vitamins were apparently not associated with any change
in the frequency of dementias, but there are some problems with the study. One of the main ones
that appears to me (and I am not a statistician) is that participants were considered to be “vitamin
users” if they took vitamins C and E for “at least one week during the month prior to the start of
the study”.

The problem with this is that they did not do blood levels of the vitamins, so they do not know
which participants who took vitamins C and E at the start stopped taking them during the course
of the study or how consistently they were taking them. They also did not know which “non-
users” started taking the supplements during the course of the study.

The authors do note that the synthetic vitamin E (dl-alpha) that is most common might not be
adequate for the full benefits of natural mixed tocopherols that contain beta, gamma, and delta in
addition to the typical d-alpha tocopherol. They also note the deficiencies that I am pointing out
in addition to the lack of information about the doses that the supplement takers were actually
taking. Overall, this study is not one that you can rely on for information about the benefits of
consistent high doses of natural supplements.

Exercise prevents breast cancer

In a study of 2176 breast cancer patients and 2326 matched controls, exercise reduced the risk of
breast cancer from 20 to 40 percent. Women with the highest levels of physical activity through
heavy work had the most benefit compared to the sedentary controls. (Peplonska B, et al.,
Adulthood lifetime physical activity and breast cancer. Epidemiology. 2008 Mar;19(2):226-36.)

Women who increased their activity during their 50s had some of the best reduction in risk (27
percent lower). The benefits were consistent even for women who were overweight or post-
menopausal, or those who had a family history of breast cancer. The risk of larger and more
advanced tumors was especially reduced.

Previous studies have shown the benefits of exercise in cancer prevention. One of the benefits of
exercise is that it stimulates the production of coenzyme Q10, a valuable antioxidant.

Mushroom inhibits breast cancer

Mushrooms have a long history of both culinary and medicinal uses. A particular medicinal
mushroom, (Phellinus linteus) used in China, Japan, and Korea, has been shown to have anti-
tumor effects in prostate and other tissues, and a new study shows that it stops breast cancer cells
from growing in laboratory culture studies. (Sliva D, et al., Phellinus linteus suppresses growth,
angiogenesis and invasive behaviour of breast cancer cells through the inhibition of AKT
signalling. Br J Cancer. 2008 Mar 25 [Epub ahead of print])

Extracts of this mushroom inhibit proliferation of breast cancer cells, block colony formation and
adhesion of the cells, and reduce the growth of new blood vessels (angiogenesis). It appears to
help by blocking certain enzymes and signaling mechanisms. Earlier studies have shown that
these extracts also enhance immune function and encourage programmed cell death (apoptosis)
of tumor cells.

Culinary mushrooms that have valuable health benefits include maitake and shiitake. These are
also available as extracts in a variety of supplements.

DASH diet for heart and stroke protection

The DASH diet (Dietary Approaches to Stop Hypertension) is the diet recommended by the
National Heart, Lung, and Blood Institute to prevent and treat hypertension. It involves
increasing whole grains, fruits, and vegetables in the diet while lowering meat, chicken, and fish,
and including nuts, seeds, and beans and some low-fat of non-fat dairy products.
A new study shows that adopting this eating pattern can not only lower blood pressure but also
reduce the incidence of heart attacks and strokes. (Fung TT, et al., Adherence to a DASH-Style
Diet and Risk of Coronary Heart Disease and Stroke in Women. Arch Intern Med. 2008 Apr
14;168(7):713-20.)

Researchers followed 88,517 women for 24 years, and evaluated food frequency questionnaires
seven times during that period. Lifestyle and medical information were collected every two
years. Based on the food questionnaires, the subjects were assigned a score for how closely they
followed the DASH diet.

The researchers noted a clear association of the strictness with which subjects followed the diet
(a higher score) and a reduction in the incidence of heart attacks and strokes. Women with the
highest scores (following the diet most closely) had a 24 percent lower risk of heart attacks and
an 18 percent lower risk of strokes. (Had they left out the meat and chicken altogether they might
have done even better, according to other research.)

A subgroup of the participants was evaluated with blood tests during the study. In this group,
closer adherence to the diet also led to lower levels of C-reactive protein (CRP) and interleukin-
6, both of which are markers for increased cardiovascular risk. This mostly vegetarian diet is
most likely to provide a range of other benefits.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

About | Health Consults | Books | Newsletters


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© 2004
May 2008

Vitamin E reduces mortality


Medications hasten mental decline
Mediterranean diet for the brain
DASH diet for adolescents
Soy protein lowers diabetics’ risks
Exercise “reduces” obesity risks
Vitamin D may help blood vessels

Vitamin E reduces mortality

A recent study of 847 patients with either early Alzheimer’s disease or other forms of dementia
and an average age at the start of the study of 73 years showed benefits from taking 2000 IU of
vitamin E. Patients were followed for an average of 5 years, and up to 14 years overall. They
were given the high dose of vitamin E with or without a cholinesterase inhibitor, the drug alone,
or no treatment.

Those patients who took vitamin E with or without medication had a mortality rate that was 26
percent lower than baseline. While these patients lived 26 percent longer, those who took only
medication had a trend to a 9 percent lower mortality, but this was not statistically significant.

This report contradicts the inaccurate conclusions of a few reports that vitamin E might in some
way increase mortality. The findings were presented at a meeting of the American Academy of
Neurology (Pavlik V, et al, Vitamin E Use Is Associated with Improved Survival in an AD
Cohort [P03.076] Poster Session, Meeting of the American Academy of Neurology, 2008 April

Medications hasten mental decline

At the same meeting, a report showed that medications can hasten mental decline in elderly
patients. Anti-cholinergic medications (also known as anti-muscarinic drugs) are prescribed for
stomach ulcers, motion sickness, and urinary incontinence or overactive bladder, but they
apparently have unexpected consequences. Among 870 subjects who averaged 75 years old,
cognitive function declined 1.5 times as fast in those who took these drugs compared to those
who did not.

Of these 870 subjects, 679 of them were on at least one of these medications, which is an
interesting figure in itself. They were followed for an average of 9 years. Previous studies by
some of the same researchers showed this side effect in 2005. (Kay GG, et al., Antimuscarinic
drugs for overactive bladder and their potential effects on cognitive function in older patients. J
Am Geriatr Soc. 2005 Dec;53(12): 2195-201.)

Mediterranean diet for the brain


A Mediterranean diet (MD) that is high in fresh vegetables, fruits, legumes, grains, fish, and
olive oil is associated with reduced rates of heart disease and other conditions (although not as
low a rate as is seen with the Japanese or Chinese native diets). A new report shows that MD is
associated with lower rates of mild cognitive impairment (MCI) and a lower incidence of
conversion from such impairment to Alzheimer’s disease (AD).

This study included 1639 subjects without any cognitive impairment at the start of the study, 504
subjects with mild cognitive impairment, and 214 with Alzheimer’s disease. They were followed
for over 4 years. Subjects in the middle and those with the highest scores for adherence to MD
had a 25 percent lower risk of developing MCI than those with the lowest adherence scores.

In addition, those with the middle and highest scores for adherence to MD had about half the risk
of developing Alzheimer’s disease than those with the lowest scores. (Scarmeas N, et al.,
Mediterranean Diet (MeDi) and Mild Cognitive Impairment (MCI). Meeting of the American
Academy of Neurology, S21, 2008 April 16.)

DASH diet for adolescents

The DASH diet (Dietary Approaches to Stop Hypertension) is high in fruits, vegetables, fiber,
and low-fat dairy products, and low in saturated fat and salt. New research shows that this diet
also works to lower hypertension in adolescents.

Over a three-month period, adolescents from 11 to 18 years old who were counseled on
increasing fruits and vegetables in the diet actually doubled their intake, and correspondingly
increased their consumption of potassium and magnesium. They also decreased high fat and salt
foods and their total fat intake. The study included 57 boys and girls with elevated blood
pressure.

Pressures were significantly reduced at the post-intervention evaluation, but three months later,
the improvements were declining, suggesting that the counseling needs to be ongoing to maintain
good results. (Couch SC, The efficacy of a clinic-based behavioral nutrition intervention
emphasizing a DASH-type diet for adolescents with elevated blood pressure. J Pediatr. 2008
Apr;152(4):494-501.)

With peer pressure, advertising, time constraints, and early habits, it is difficult for adolescents to
maintain healthy lifestyles after such a short intervention. It is critical to have ongoing education
and both peer and family support for healthy lifestyles to become ingrained habits.

Soy protein lowers diabetics’ risks

Diabetics are prone to develop chronic degenerative diseases of the heart, blood vessels, and
kidneys, although with better control of blood sugar these risks are somewhat reduced. It appears
that eating soy protein regularly helps diabetics to reduce all of these risks.
In a four-year study of 41 patients with type II diabetes, 20 of them were on a diet that contained
0.8 grams of protein per kilogram of body weight (about 40 grams per 110 pounds) including 35
percent animal protein, 35 percent soy protein, and 30 percent vegetable protein.

The remaining 21 subjects ate the same amount of protein, but 70 percent of it was animal
protein and 30 percent from vegetable sources. The group eating the soy protein had significantly
lower blood sugars, lower cholesterol, and lower serum levels of C-reactive protein (CRP, an
inflammatory marker that is a risk factor for heart disease). The soy protein group also had better
kidney function, such as lower urine protein levels. (Azadbakht L, et al., Soy protein intake,
cardiorenal indices, and C-reactive protein in type 2 diabetes with nephropathy: a longitudinal
randomized clinical trial. Diabetes Care. 2008 Apr;31(4):648-54.)

In addition, LDL cholesterol (the riskier one) was reduced by soy protein, as was the triglyceride
level. Unfortunately, the soy protein was in the form of “texturized vegetable protein”, which is
highly processed and likely not as healthy as foods such as tofu, soy milk, tempeh, and miso, all
of which are minimally processed. It would be interesting to see a comparison in people from
cultures where soy protein in a less processed form is a regular part of the diet.

Exercise “reduces” obesity risks

Exercise can reduce, but not eliminate, the increased risk of heart disease associated with
obesity. In the Women’s Health Study of 38,987 subjects, the subjects were free of heart disease,
diabetes, and cancer at the start and were followed for an average of 11 years. They were placed
in categories based on body mass index (BMI) of normal (BMI under 25), overweight (BMI 25-
30), or obese (BMI over 30). They were also categorized according to levels of physical activity
– active subjects were those who expended more than 1000 calories per week recreationally.

Subjects with the highest risk of cardiovascular disease were those who were obese and did the
least exercise. They had a 250 percent increase in risk. Overweight (but not obese) subjects who
exercised had a 54 percent higher risk of heart disease, than those who were lean and also
exercised. Those subjects who were lean but did not exercise had a slight 8 percent increased
heart risk.

Overweight people who did not exercise had the same risk increase (87 percent) as those who
were obese but active. It is clear from this study that exercise is an important part of any heart
disease prevention program, but it is not as important as maintaining normal weight with a
healthier diet. (Weinstein AR, et al., The joint effects of physical activity and body mass index
on coronary heart disease risk in women. Arch Intern Med. 2008 Apr 28;168(8):884-90.)

Vitamin D may help blood vessels

Vitamin D has been shown to have many effects beyond the benefits to bone development and
maintenance. Studies have shown that it may also have benefits for cardiovascular disease (a
study in January showed that low vitamin D levels were associated with increased heart attacks,
heart failure, and strokes).
A new article shows an association between low vitamin D levels and peripheral vascular disease
(PVD; blockage of circulation to the legs due to hardening of the arteries.) In a study of 4839
participants in the National Health and Nutrition Examination Survey (NHANES), those with the
lowest serum levels of 25-OH vitamin D (the bottom 25 percent) had nearly twice the risk of
PVD as those with the highest levels (the top 25 percent). This was measured by a common test
comparing the blood pressure in the arm with that in the ankle. (Melamed ML, et al., Serum 25-
Hydroxyvitamin D Levels and the Prevalence of Peripheral Arterial Disease. Results from
NHANES 2001 to 2004. Arterioscler Thromb Vasc Biol. 2008 Apr 16 [Epub ahead of print])

Subjects in the middle range of vitamin D levels had a risk in the middle of the other two groups.
While this study does not show a cause and effect relationship, nor that taking vitamin D will
cure or prevent PVD, it is one more piece of evidence that vitamin D is important for the health
of blood vessels. Considering the prevalence of low vitamin D levels, especially in elderly
people (even if they are exposed to the sun) it suggests that supplements would be worthwhile.

drjanson@drjanson.com
Practice phone: 603-878-2256
180 Massachusetts Ave., Suite 303
Arlington, MA 02474

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