A Novel Treatment For Shoulder Pain

My Mission Is To Help You Live Pain-Free 

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

Happy Valentine’s Day

Healthy HeartWhen I lived up north, February was the worst month of the winter – cold, gloomy, and while it’s only 28 days long, it seemed endless.  If you’re in the cold weather, I hope you stay nice and warm, and that you also find some fun outdoor activities to help this month end quickly.

Here in Florida, this is one of our best months!  No humidity, no rain, no bugs, and lots of sunshine.  We love February!

February is also thought of as a month to show love for another (it should be every month, but we’ll leave that alone for now).  Lovers go out to special dinners, sometimes buying expensive gifts or flowers. And many people send sweet cards to friends and family.

But the actual origination of Valentine’s Day isn’t such a loving story.  The day is named after St. Valentine, a Christian martyr who was executed in ancient Rome on February 14th in the 3rd century A.D. There was also a pagan ritual that had to do with fertility, and where women put their names into an urn for bachelors to pick from. Somehow the two merged over the years and brought St. Valentine’s Day into the more romantic sphere.

In any case, it’s now a multi billion dollar business that has nothing to do with anything religious but can be fun for loving couples to celebrate.

A Letter From A Reader

Subclavius MuscleThis past week I received an email from a reader of this newsletter.  I’ve asked people to send me a message if they have any aches or pains that they would like for me to discuss.  This is a topic I’ve never discussed before, and since it’s causing this woman distress, I decided it’s the perfect discussion for the month.

Suzie was feeling pain across the front of her shoulder, and she had painful points along the bottom of her clavicle (collarbone).  The subclavius muscle is a short muscle that originates on your 1st rib and inserts into the underside of your clavicle. You can look at it on Wikipedia (https://bit.ly/2KV7lT8) if you’d like to see how tiny it is and where to find it when you are self-treating for pain.

As shown in the graphic above, it is interesting to think that such a small muscle can cause so much pain in the front of your shoulder, and down your biceps to your inner elbow.  Even more interesting is that most people aren’t aware of this muscle, so they search other places when they are feeling pain across the front of their shoulder.  As a result, they don’t get relief, and they may even turn to pain medications.

A Novel Treatment For Shoulder Pain

If your pain starts in the front of your shoulder and radiates down your bicep, the pain may be caused by your subclavius muscle. If, you are in luck. The treatment for this muscle is so simple you can do it any place and at any time.Treatment For Subclavius Muscle Pain

Simply press your fingertips as shown in this picture.  If that exact point isn’t painful, move your fingertips a bit to one side or the other.

It will probably feel like a sharp pain, and you may even feel the tiny bump that is caused by the spasm.

Hold the pressure for a minute or so….

Release the pressure (but don’t move your finger off the point)…

Press deeply again and hold.

Do this several times until it doesn’t hurt to press on the point.

I have been working with people suffering from chronic pain and/or sports injuries since 1989. One thing I have found is that while I can find and successfully treat the muscles causing pain when people come into my office, it’s vital for them to continue their treatment at home.

A phenomenon called “muscle memory” will cause the muscle to begin to shorten as soon as we finish our therapy session.  Left untreated the muscle will tighten again in as short as 2-3 days, and you’ll have pain again.  However, if you self-treat the muscle you will continue to bring it back to its proper length, and ultimately it will stay, and the pain will be eliminated

Wishing you well,

Julie Donnelly 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

A Vegan Diet And Weight Loss

Is A Vegan Diet The Secret To Permanent Weight Control?

New Year DietThe new year is here, and you, like millions of other Americans, have decided this will be the year to get your weight under control. But how to do that is the question.

You have tried lots of diets over the years. You have given up sugar, then high-fructose corn syrup, then carbs in general. You have eliminated whole food groups from your diet. You have restricted your eating to between noon and 4 PM. You have eaten cabbage on Tuesdays and grapefruit on Thursdays (Just kidding about that one, but some fad diets are almost that bizarre).

You lost weight at first, but none of those diets were sustainable. You started adding back your favorite foods. Then the pounds you lost came back – and brought their friends with them.

At this point you may be desperate. You may be tempted to try one of those “magic” supplements that promises to rev up your metabolism and make those pounds melt away. Resist that temptation! Those supplements are either dangerous or worthless – sometimes both.

Or you may be tempted to sign up for one of those expensive diet programs that sends you low calorie versions of all your favorite junk foods. Don’t waste your money. You don’t really need more highly processed food in your diet. And you aren’t learning healthier food choices.

But what if…

…you could rev up your metabolism just by eating a healthy diet?

…you could lose weight naturally without counting calories or reducing portion sizes?

…you could keep most of the weight off permanently?

The study (H Kahleova et al, JAMA Network Open.2020; 3(11): e2025454) I will review today says there is diet that does all of these things. It is not the latest, greatest fad diet. In fact, it has been around for years. It is called the vegan diet.

How Was The Study Done?

Clinical StudyThis was a small, but very well-designed, study. It enrolled 244 obese (average BMI = 33), middle aged (average age = 54) subjects (87% female, 48% white). They were randomly assigned to a vegan diet or control diet and followed for 16 weeks.

The control group was told not to change their diet and exercise routine.

The vegan group was also told not to change their exercise routine. In addition, they were given printed materials and attended weekly classes that provided detailed instructions and cooking demonstrations to help them follow a vegan diet.

The vegan diet consisted of fruits, vegetables, whole grains, and legumes with no animal products or added fats. 75% of the calories came from carbohydrate, 15% from protein, and 10% from fat.

The diets of both groups were assessed by a 3-day dietary recall at the beginning of the study and 16 weeks later, at the end of the study. In addition, dietitians made unannounced telephone calls at random times during the week and weekends to assess the participant’s adherence to the diet.

In the vegan diet group, mean intake of carbohydrate and fiber increased, while intake of fat, protein, and cholesterol decreased. There was no significant change in intake in the control group.

The other parameters measured at the beginning of the study and week 16 were:

  • Body composition:
    • Weight and BMI (a measure of obesity).
    • Fat mass and lean muscle mass.
    • Belly fat.
    • Fat stores in liver and muscle (accumulation of fat stores in the liver and muscle is associated with insulin resistance).
  • Parameters of blood sugar control and insulin resistance:
    • Fasting blood glucose and hemoglobin A1c levels were measured.
    • Insulin secretion and blood glucose levels were measured during a 3-hour oral glucose tolerance test. Insulin secretion was used as a measure of insulin resistance, and blood glucose levels were used as a measure of insulin sensitivity (Note: This is a very simple explanation of complex calculations.)
  • Lipid Levels:
    • Total cholesterol.
    • HDL and LDL cholesterol.

A Vegan Diet And Weight Loss

Vegan FoodsThe study results were impressive:

  1. The vegan group lost 14 pounds, while the control group lost only 1 pound. There were two reasons for the greater weight loss in the vegan group:
    • The vegan group decreased their caloric intake by almost 500 calories per day. This was most likely due to the lower caloric density (calories per serving) of plant foods.

In other words, the vegan group consumed fewer calories without focusing on weight loss or portion size. They ate until they were full and consumed fewer calories in the process. Isn’t this what everyone wants from a weight loss diet?

    • The thermic effect (calories burned due to digestion) of the food they ate increased by 14% in the vegan group. This is because it requires more energy to digest foods when your digestive system has to break down the cellular matrix found in unprocessed plant foods.

In other words, the vegan group burned more calories every day just by eating healthy foods. No other diet can promise this.

2) Fat mass decreased by 10% (9 pounds) in the vegan group but was unchanged in the control group

3) Lean body mass (muscle mass) decreased by 1 pound in the control group and 4.6 pounds in the vegan group. There are two important observations here:

    • All the weight loss in the control group came from muscle.
    • 33% of the weight loss in the vegan group came from muscle. This is the only negative outcome from this study and is likely due to the decreased protein intake in the vegan group. Previous studies suggest this loss of lean body mass could be prevented by increasing the protein content of the diet with a plant-based protein supplement.

4) Belly fat decreased by 15%, liver fat was decreased by 31%, and muscle fat was decreased by 19% in theBelly Fat vegan group. All three parameters were unchanged in the control group.

    • This is perhaps the most significant observation from these studies since these are the three deadliest forms of fat in our bodies. Any diet that significantly reduces these forms of fat is likely to dramatically improve our health.
    • These parameters have not been measured in most studies of other weight loss diets, so we have no idea whether other weight loss diets have this effect.

5) Fasting blood glucose decreased by 11%, insulin resistance decreased by 40%, and insulin sensitivity increased by 22%. These parameters were unchanged in the control group.

    • Note: While insulin resistance and insulin sensitivity are opposite ways of measuring the same phenomenon, they were measured in different ways in this study. That is why the percentage change was different for these two parameters. The important thing is that both parameters changed by a significant percentage in a direction that reduces the risk of type 2 diabetes.
    • These data show that just 16 weeks on a vegan diet is sufficient to significantly reduce the risk of developing type 2 diabetes. Previous studies have shown that a vegan diet can reverse type 2 diabetes for many people.

6) Total cholesterol decreased by 11% and LDL cholesterol decreased by 16%. Both parameters were unchanged in the control group.

Is A Vegan Diet The Secret To Permanent Weight Loss?

As I said, the results of this study are impressive. But you have probably heard similar claims for other diets like keto, paleo, etc. To put this into context for you I am going to discuss “The Truth (about weight loss diets) Nobody Talks About” and The Questions (about weight loss diets) Nobody Asks”.

truth signThe Truth Nobody Talks About: Why are there so many conflicting claims about weight loss diets? They can’t all work, or can they? Here is the truth nobody talks about.

If you just focus on short term weight loss and improvement in health parameters like cholesterol and blood sugar levels, the very low fat vegan diet and the very low carb keto diet give virtually identical results.

That statement is true for any restrictive diet, but I chose the vegan and keto diets because they are as different as any two diets can be. That means you can forget all the scientific-sounding mumbo-jumbo about why each diet is best and focus instead on what they have in common. Here is what they have in common.

  • They all compare themselves to the typical American diet. The American diet is high in saturated fat, high in sugar, high in refined carbs, and high in junk foods. Almost any diet is better than the typical American diet!

Unfortunately, none of these diets compare themselves to each other, so we don’t know which is best. We just know that all of them are better than the typical American diet.

  • All of them are whole food diets. Any diet that cuts out sodas, junk foods, and highly processed foods will result in weight loss and better health.
  • All of them are restrictive diets. Some restrict sugar. Others restrict fat. Some eliminate particular foods. Others eliminate food groups. Some restrict the time of day you can eat. When you do any of these things you are forced to focus on what you eat.

And when you focus on what you eat, you lose weight. That is why diets that force you to count calories, count carbs, or keep a food journal are successful.

Don’t misunderstand me. Although the vegan and low carb diets have not been directly compared in clinical trials, vegan diets may have some unique benefits that other diets do not. For example, this study shows that:

  • Because of the low caloric density of unprocessed plant foods, you can eat more food and consume fewer calories on a vegan diet. You don’t get this benefit from low carb diets. They are high in fat and have, therefore, a high caloric density.
  • Digestion of unprocessed plant foods increases your metabolic rate. This benefit also doesn’t exist for low carb diets. They contain less unprocessed plant foods than a vegan diet.
  • Belly fat, liver fat, and muscle fat are all decreased in just 16 weeks with a vegan diet. This may occur for other diets. But most studies of other diets have not looked at these parameters, so we don’t know if they have this benefit.

QuestionsThe Questions Nobody Is Asking: Since all these diets result in short-term weight loss, there are two questions we should be asking.

  1. Which of these diets are healthy long term? Numerous studies have shown people who consume vegan diets and other primarily plant-based diets for 10, 20, or 30 years weigh less and have a lower incidence of heart disease, diabetes, and some cancers than people who consume the typical American diet.

Although the Atkins diet has been around for more than 50 years, there is still no evidence that the Atkins diet or other meat-based low carb diets are healthy long term. I have summarized these studies in my book, “Slaying The Food Myths”.

2) What happens when you get tired of the restrictions in these diets and start adding back a few of your favorite foods? If you start with a vegan diet and add a little dairy, eggs, and meat to it, you end up with a semi-vegetarian diet. People following a semi-vegetarian diet weigh less and are healthier than people consuming the typical American diet.

Keto diets are high in meat and saturated fat. If you add carbs, even healthy carbs, to that diet, you end up with the typical American diet, which is characterized by weight gain and poor health.

Vegan BurgerOne Final Thought: Big Food has noticed that many Americans want to eat vegan but still crave the taste and convenience of their favorite foods. Big Food has been only too happy to oblige with a wide selection of highly processed “vegan” foods. Avoid these foods like the plague!

I have discussed the shortcomings of the “vegan” burgers found in your local supermarkets and fast food restaurants in a recent issue of “Health Tips From the Professor”.

The biggest problem with all these “vegan” food substitutes is that they are highly processed foods. The benefits of a vegan diet come from eating unprocessed plant foods. None of us need more highly processed foods in our diet.

Of course, it isn’t just vegan food substitutes. Any hope that the Atkins diet might have been healthy evaporated with the advent of “Atkins” processed foods. Now I am starting to see the same trend with “keto” and “paleo” foods.

The Bottom Line 

The new year is here, and you, like millions of other Americans, have decided this will be the year to get your weight under control. But how to do that is the question.

You have tried lots of diets over the years. You have given up sugar, then high-fructose corn syrup, then carbs in general. You have eliminated whole food groups from your diet. You have restricted your eating to between noon and 4 PM. You have eaten cabbage on Tuesdays and grapefruit on Thursdays (Just kidding about that one, but some fad diets are almost that bizarre.

You lost weight at first, but none of these diets were sustainable. You started adding back your favorite foods. Then the pounds you lost came back – and brought their friends with them.

But what if…

…you could rev up your metabolism just by eating a healthy diet?

…you could lose weight naturally without counting calories or reducing portion sizes?

…you could keep most of the weight off permanently?

We know people who eat a vegan diet for 10, 20, or 30 years weigh less and are healthier than people consuming the typical American diet. Could the vegan diet be the diet you have been looking for?

The study I review this week was designed to answer this question. The investigators randomly assigned obese, middle-aged Americans, to follow either a vegan diet for 16 weeks or to continue eating their typical American diet.

The study results were impressive:

  • The vegan group lost 14 pounds, while the control group lost only 1 pound. There were two reasons for the greater weight loss in the vegan group:
    • The vegan group decreased their caloric intake by almost 500 calories per day. This was most likely due to the lower caloric density (calories per serving) of plant foods.

In other words, the vegan group consumed fewer calories without focusing on weight loss or portion size. They ate until they were full and consumed fewer calories in the process. Isn’t this what everyone wants from a weight loss diet?

    • The thermic effect (calories burned due to digestion) of the food they ate increased by 14% in the vegan group. This is because it requires more energy to digest foods when your digestive system has to break down the cellular matrix found in unprocessed plant foods.

In other words, the vegan group burned more calories every day just by eating healthy foods. No other diet can promise this.

  • Fat mass decreased by 10% (9 pounds) in the vegan group but was unchanged in the control group
  • Belly fat decreased by 15%, liver fat was decreased by 31%, and muscle fat was decreased by 19% in the vegan group. All three parameters were unchanged in the control group.
    • This is perhaps the most significant observation from these studies since these are the three deadliest forms of fat in our bodies. Any diet that significantly reduces these forms of fat is likely to dramatically improve our health.
    • These parameters have not been measured in most studies of other weight loss diets, so we have no idea whether other weight loss diets have this effect.
  • Fasting blood glucose decreased by 11%, insulin resistance decreased by 40%, and insulin sensitivity increased by 22%. These parameters were unchanged in the control group.
    • These data show that just 16 weeks on a vegan diet is sufficient to significantly reduce the risk of developing type 2 diabetes.
  • Total cholesterol decreased by 11% and LDL cholesterol decreased by 16%. Both parameters were unchanged in the control group.

For more details and a more in-depth comparison of the vegan diet with other popular diets read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Which Weight Loss Diet Is Best For You?

Tips For Choosing A Diet That Works

Author: Dr. Stephen Chaney

New Year DietDiet season starts in just a few days! Like millions of Americans you will probably be setting a goal to lose weight. But which diet should you choose? Vegan, Paleo, Keto, 360, Intermittent Fasting, low-carb, low fat – the list is endless.

And then there are the commercial diets: Meal replacements, low calorie processed foods, prepared meals delivered to your door – just to name a few of the categories.

You can choose to count calories, focus on portion sizes, or keep a food journal.

And, if you really want to live dangerously, you can try the latest diet pills that claim to curb your appetite and rev up your metabolism.

The advertisements for all these diets sound so convincing. They give you scientific-sounding mumbo-jumbo to explain why they work. Then they talk about clinical studies they say prove their diet works.

If you are like most Americans, you have already tried several of these diets. They worked for a while, but the pounds came back – and brought their friends with them.

But, as the saying goes, “Hope springs eternal in the human breast. Surely some diet you haven’t tried yet will work for you.

There is such a diet. But it will require a change of mindset. It will also require effort. There is no magic wand that will chase the extra pounds away forever.

If you are searching for the perfect diet to start the new year, let me be your guide. Here are:

  • 4 tips on what to avoid and…
  • 6 tips on what to look for…

…when you are choosing the perfect diet.

Tips For Choosing A Diet That Works

Things To Avoid:

Avoid1) Endorsements

Endorsements by your favorite athlete or public person are paid for. They don’t necessarily represent their opinion. Nor do they assure you that they follow that diet or use that diet supplement.

Endorsements by Dr. Strangelove and his buddies can be equally misleading. They usually tell you that the medical establishment has been lying to you, and they have discovered the “secret” to permanent weight loss and the “Fountain of Youth”.

Recommendations of the medical and scientific communities usually represent a consensus statement by the top experts in their field. I would choose their advice over Dr. Strangelove’s opinion any day.

2) Testimonials

Most of the testimonials you see on TV or in print are either paid for or are fake

Testimonials by your friends can be equally misleading. We are all different. What works for your friend or your trainer may not work for you.

For example, some of us do better on low-carb diets, and others do better on low fat diets.

[Note: Some DNA testing companies claim they can sequence your DNA and tell you which diet is best. However, as I reported in a recent article in “Health Tips From The Professor”, independent studies show that DNA testing is of no use in predicting whether low-carb or low-fat diets are better for you.]

3) Diets Based on “Magic” Or “Forbidden” Foods or Food Groups.

I have often said we have 5 food groups for a reason. Each food group provides a unique blend of nutrients and phytonutrients. And each plant food group provides a unique blend of fibers that support the growth of different types of friendly gut bacteria.

The bottom line is that each of us does better with some foods than others, but there are no “magic” or “forbidden” foods that apply to everyone.

4) “Magic” Diets.

Magic WandI have written perhaps the first diet book, “Slaying The Food Myths”, that doesn’t feature a “magic” diet that is going to make the pounds melt away and allow you to live to 100. Instead I recommend a variety of healthy diets and suggest you choose the one that fits you best.

However, I understand the allure of “magic” diets. Dr. Strangelove claims the diet will be effortless. He gives you some scientific-sounding mumbo-jumbo to convince you the diet is scientifically sound. Then he cites some clinical studies showing the diet will cause you to lose weight and will improve your health parameters (things like cholesterol, triglycerides, blood sugar, and blood pressure). It sounds so convincing.

Before you fall for Dr. Strangelove’s latest “magic” diet, let me share two things that may blow your mind:

    • The studies are all short-term (usually 3 months or less).
    • When you rely on short-term studies, the very low-fat Vegan diet and very low-carb Keto diet give you virtually identical weight loss and improvement in health parameters!

Those two diets are as different as any two diets could be. That means we can forget all the scientific-sounding mumbo-jumbo as to why each of those diets work. Instead, we should ask what these two diets have in common.

The answer is simple:

#1: The clinical studies are comparing “magic” diets to the typical American diet. Anything is better than the typical American diet! It is high in sugar, refined carbohydrates, saturated fat, and highly processed foods. No wonder the “magic” diets look so good.

#2: The diets are whole food diets. Anytime you eliminate sodas, fast foods, and highly processed foods, you will lose weight.

#3: The diets eliminate one or more food groups. Whenever you eliminate some of your favorite foods from your diet, you tend to lose weight without thinking about it. I call this the cream cheese and bagels phenomenon.

  • If you are following a low-fat diet, it sounds great to say you can eat all the bagels you want. But without cream cheese to go with the bagels, you tend to eat fewer bagels.
  • If you are following a low-carb diet, it sounds great to say you can eat as much cream cheese as you want, but without bagels to go with your cream cheese, you tend to eat less cream cheese.

#4: Because they eliminate many of your favorite foods, “magic” diets make you focus on what you eat. Whenever you focus on what you eat, you tend to lose weight. That is why food journals and calorie counters are effective.

#5: Finally, whenever you lose weight, your health parameters (cholesterol, triglycerides, blood sugar, and blood pressure) improve.

Things To Look For In Choosing A Healthy Diet For The New Year

Look For1) Choose whole food diets. Avoid sodas, fast foods, and highly processed foods.

2) Choose primarily plant-based diets. These can range from Vegan through semi-vegetarian, Mediterranean, DASH, and Nordic. All are healthy diets. I have discussed the evidence for this recommendation in my book “Slaying The Food Myths”. Here is a brief summary.

When we look at long term (10-20 year) studies:

    • Vegetarians weigh less and are healthier than people consuming the typical American diet.
    • People consuming semi-vegetarian, Mediterranean, and DASH diets are healthier than people consuming the typical American diet.

If you look at low-carb diets:

    • People consuming plant-based low-carb diets weigh less and are healthier than people consuming the typical American diet.
    • People consuming meat-based low-carb diets are just as fat and unhealthy as people consuming the typical American diet.
    • The Atkins diet low-carb diet has been around for more than 50 years, and there is no evidence it is healthy long-term

3) Choose diets that include a variety of foods from all 5 food groups. I have discussed the rationale for that recommendation above.

4) Choose diets that consider meat as a garnish, not a main course.

5) Choose diets that feature healthy carbs and healthy fats rather than low-carb or low-fat diets.

6) Think lifestyle, not diet. If you choose a restrictive diet so you can achieve quick weight loss, you will probably be just as fat and unhealthy next December 31st as you are this year. Instead, choose diets that teach healthy eating and lifestyle changes that you can make a permanent part of your life.

Tips For Keeping The Weight Off

Yo-Yo You know the brutal truth. Around 95% of dieters regain everything they lost and then some within a few years. You have probably gone through one or more cycles of weight loss and regain yourself – something called “yo-yo dieting”. You may even be asking yourself if it is worth bothering to try to lose weight this year.

Rather focusing on the negative statistics of weight loss, let’s look at the good news. There are people who lose the weight and keep it off. What do they do?

There is an organization called the National Weight Control Registry that has enrolled more than 10,000 people who have lost weight and kept it off. The people in this group lost weight on almost every diet imaginable. However, here is the important statistic: On average people in this group have lost 66 pounds and kept it off for 5 years.

The National Weight Control Registry has kept track of what they have done to keep the weight off. Here is what they do that you may not be doing:

  • They consume a reduced calorie, low fat diet.
  • They get lots of exercise (around 1 hour/day).
  • They have internalized their eating patterns. In short, this is no longer a diet. It has become a permanent part of their lifestyle. This is the way they eat without even thinking about it.
  • They monitor their weight regularly. When they gain a few pounds, they modify their diet until they are back at their target weight.
  • They eat breakfast on a regular basis.
  • They watch less than 10 hours of TV/week.
  • They are consistent (no planned cheat days).

Which Weight Loss Diet Is Best For You?

I have covered a lot of ground in this article. Let me summarize it for you.

If you are thinking about popular diets:

  • Primarily plant-based diets ranging from Vegan to Mediterranean and Dash are associated with a healthier weight and better health long term.
  • If want to lose weight quickly, you may want to start with the more restrictive plant-based diets, like Vegan, Ornish, Pritikin or semi-vegetarian.
  • If you do better with a low-carb diet, my recommendation is the low-carb version of the Mediterranean diet.
  • If your primary goal is rapid weight loss, you could also start with one of the healthier of the restrictive low-carb diets, like the Paleo or the 360 diet. I do not recommend the Keto diet.
  • No matter what diet you start with, plan to transition to the primarily plant-based diet that best fits your lifestyle and food preferences. This is the diet you will want to stick with to maintain your weight loss and achieve better health long term.
  • Plan on permanent lifestyle change rather than a short-term diet. Otherwise, you are just wasting your time.
  • Eat whole foods. Big Food keeps up with America’s favorite diets and is only too happy to sell you highly processed foods that match your favorite diet. Avoid those like the plague.

If you are thinking about commercial diets featuring meal replacement products:

  • Look for meal replacement products that:
    • Do not contain artificial sweeteners, flavors, or preservatives.
    • Use non-GMO protein. A non-GMO certification for the other ingredients is not necessary. For a more detailed explanation of when non-GMO certification is important and when it is unnecessary, see my article in “Health Tips From the Professor”.
    • Have stringent quality controls in place to assure purity. “Organic” and/or “non-GMO” on the label do not assure purity.
  • Look for programs that can provide clinical studies showing their diet plan is effective for weight loss and for keeping the weight off. Many programs have short-term clinical studies showing they are effective for weight loss, but very few have longer-term studies showing the weight stays off.
  • Finally, look for programs that teach permanent lifestyle change. This should include guidance on exercise and healthy eating.

I do not recommend most commercial diets that feature prepared low-calorie foods “shipped right to your door” as a major part of their program. The foods are highly processed. Plus, they include all your favorite unhealthy foods as part of the program. Even if they include lifestyle change as part of their program, they are undermining their message with the foods they are providing you.

I would be remiss if I didn’t mention that Weight Watchers is highly recommended by most experts in the field. Weight Watchers emphasizes journaling and counting calories, which is a plus because it makes you focus on what you are eating. They also have a good lifestyle program and support that can help you transition to permanent lifestyle change if you are willing to put in the effort. However, I don’t recommend their prepared low-calorie foods. They are no better than foods provided by the other commercial diet programs.

The Bottom Line 

Weight loss season is upon us. If you plan to lose weight and/or adopt a healthier diet in the coming year, you are probably trying to decide which diet to try this year. In this issue of “Health Tips From The Professor” I give you:

  • 4 tips on what to avoid when selecting your diet.
  • 6 tips on how to choose your perfect diet.
  • 7 tips on how to keep the weight off.

Then I put all this information together to help you choose the best diet, the best meal replacement product, and/or the best commercial diet program.

For more details read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Relief From Big Toe Pain

Merry Christmas!

Christmas GiftI love the Christmas season. The colors, the smells, the sounds of music. I’m a vegan so turkey isn’t happening for me, but the array of deliciously prepared vegetables, and the variety of desserts always make me excited for this month to get underway!

We give so much to others, especially during this season, that I want to remind you to take care of yourself too.  Like they say on the airplane, ”Put on your own oxygen mask first!”  One of the best gifts you can give to those you love, is a healthy and happy you!

Eliminate the aches and pains that can make you feel grumpy, and if you have someone who could benefit from eliminating pain, please feel free to send them my way.  That includes people who don’t live near me. Contact me (https://julstromethod.com/product/pain-relief-training-zoom-us/) and we can meet on Zoom and work together to find and stop your pain. I’ll be happy to help you.

I hope you have a wonderful, blessed Christmas!

Muscles Can Cause Bunion & Big Toe Pain

Foot with toe painYour foot and toes are all moved by muscles in your lower leg. When these muscles are tight you may have plantar fasciitis (arch pain), and other foot pains, including pain in your big toe. You may even have throbbing pain in the bunion area of your big toe.

This is a bit too complicated to explain here in this newsletter, but basically the muscles are pulling the long bone (tarsal) of the big toe, so it starts to move out. Other muscles are pulling on your toes, causing your big toe to move in toward the other toes. The bone hurts, especially when you are wearing closed shoes that put pressure on the bone.

In other newsletters I’ve discussed the muscles of your lower leg, and this would be a good time to work on each of these muscles. After you have released any tension in your lower leg muscles, you can treat your big toe directly.

Relief From Big Toe Pain

Treatment For Big Toe PainThis takes a bit of explaining, but I think if you do the treatment as I’m explaining it, you’ll be able to get it done. I’m going to demonstrate on your left foot, reverse the directions if your pain is in your right foot.

Press your left thumb into your arch muscle just below your bunion bone (actually, the head of the first tarsal bone).

Put your right pointer finger between your big toe and second toe. Pull your big toe toward you (away from the other toes)

Push your right thumb directly into the bunion bone and press in deeply.

Basically, you are trying to move the bones back into alignment.

You can also buy a toe-spreader that will hold your big toe straight. I suggest you wear it while you are sleeping.

You probably won’t get it to go completely straight, but having taught this to many people after figuring it out on my own sore left bunion, I can tell you that it works.

This is a simple self-treatment, but it can really give you a great deal of relief!

Wishing You Well,

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Nagging Pain?

Have you “tried everything” to stop nagging pain?
Did you know that chronic pain can be caused by tight muscles knotting up and pulling your joints out of alignment?
Do you do the same movements over and over, causing a strain on your joints and repetitive strain injury?
Would you like to discover how to release tight muscles that cause chronic pain?

Julie Donnelly, LMT, has been specializing in the treatment of chronic pain and sports injuries since 1989. She has successfully worked with thousands of clients, both in her office and virtually on Zoom. Based on the techniques she has created and demonstrates in her books including Treat Yourself to Pain-Free Living, Julie will show you how to find and self-treat the muscle knots that keep you in pain.
It’s almost like visiting with Julie at her office, but without all the time and expense of traveling! And, it’s as simple as 1-2-3.

1 – Send Julie an email (Julie@JulieDonnelly.com) explaining your area of pain
2 – Julie will come up with a treatment plan for your specific problem(s)
3 – Meet with Julie on Zoom and she’ll show you how to do each of the techniques that will release the tight muscles that are causing you pain!

AND…..as a special bonus, Julie will send you a booklet that includes pictures of what she has just shown you during your private session.

YES! I want to learn how I can Stop Pain FAST!

Click Here to Stop Pain Fast

400th Issue Celebration

Nutrition Breakthroughs Over The Last Two Years

celebrationIn the nearly eight years that I have been publishing “Health Tips From The Professor”, I have tried to go behind the headlines to provide you with accurate, unbiased health information that you can trust and apply to your everyday life.

The 400th issue of any publication is a major cause for celebration and reflection – and “Health Tips From The Professor” is no different.

I am dedicating this issue to reviewing some of the major stories I have covered in the past 100 issues. There are lots of topics I could have covered, but I have chosen to focus on three types of articles:

  • Articles that have debunked long-standing myths about nutrition and health.
  • Articles that have corrected some of the misinformation that seems to show up on the internet on an almost daily basis.
  • Articles about the issues that most directly affect your health.

Best Ways To Lose Weight

weight lossSince it is almost January, let’s start with a couple of articles about diet and weight loss (or weight gain). I have covered the effectiveness of the Paleo, Keto, Mediterranean, DASH, vegetarian, and Vegan diets for both short and long-term weight loss in my book “Slaying The Food Myths”, so I won’t repeat that information here.

Instead, I will revisit two articles – one which questions the validity of a popular diet and one about a cause of weight gain that most Americans either don’t know about or ignore.

Does intermittent fasting work?

Intermittent fasting is all the rage. Its proponents claim it is a miracle diet that will make you leaner and healthier without forcing you to forgo the foods you love. In this issue of “Health Tips From the Professor”, I reviewed intermittent fasting and told you which claims were based on solid science and which were simply hype.

Do Ultra-Processed Foods Make You Fat?

What is the secret for successful weight loss? Is it low fat, low carb, low sugar, paleo, keto, vegan, or intermittent fasting? The possibilities seem endless, and they are contradictory. In this issue of “Health Tips From the Professor”, I share a recent study that suggests the real secret to weight control may be none of the above.

The one common feature of every popular diet is they cut out sodas and processed foods and replace them with whole, unprocessed foods. What if cutting out highly processed foods was the secret to successful weight loss, and none of the other restrictions of the various diets really mattered? That’s what this study suggests.

Healthy Diets

healthy foodsThis is my favorite topic. Here are some of the best articles about the effect of diet on our health from the past two years.

Is Your Diet Destroying the Planet?

You believe in preserving the environment. You save energy. You recycle. You drive an energy efficient car. But are you destroying the environment with every bite you put into your mouth? In this issue of “Health Tips From the Professor”, I discussed the Planetary Diet and what it means for you and for the planet.

What Is The Best Diet To Prevent Heart Disease?

What is the best diet to prevent heart disease? Is it the one recommended by the American Heart Association? Or is it Mediterranean, vegan, paleo, or keto? Or, perhaps, is it none of those diets? In this issue of “Health Tips From the Professor”, I shared a different way for thinking about diets and our health.

Can Plant-Based Diets Be Unhealthy?

In some circles, a plant-based diet is considered next to Godliness. You have been told that a plant-based diet will guarantee you a longer, healthier life. But is that true of all plant-based diets? In this issue of “Health Tips From the Professor”, I shared a study that suggests some plant-based diets may actually be unhealthy and told you which plant-based foods are good for you and which are bad for you.

Can A Healthy Diet Prevent Alzheimer’s?

You are worried. You have a family history of Alzheimer’s or you have had your genes tested and learned you are a high risk for developing Alzheimer’s. Do bad genes doom you to Alzheimer’s? In this issue of “Health Tips From the Professor”, I shared a study that suggests the answer to that question is “No” and provides a strategy for overcoming even the worst genetic predisposition for dementia.

the paleo dietIs The Paleo Diet Bad For Your Heart?

There is a lot to like about the Paleo diet, but is it healthy long term? In this issue of “Health Tips From the Professor”, I shared a recent study that suggests the Paleo diet may be bad for your gut bacteria and bad for your heart.

Do Vegetarians Have A Higher Risk Of Stroke?

Vegetarian diets are supposed to be incredibly healthy, but the latest headlines claim they increase the risk of stroke. What’s going on? In this issue of “Health Tips From the Professor”, I shared the study behind the headlines and put it into perspective.

This article takes a closer look at the pluses and minuses of a vegetarian diet.

Is red meat as healthy as white meat?

You have been told that white meat is better for your heart than red meat. But now the latest headlines are saying that’s not true. The headlines claim that red meat is just as healthy as white meat. What are you to believe? In this issue of “Health Tips From the Professor”, I looked at the studies behind the headlines and showed you how the beef industry influences clinical studies to support the consumption of red meat.

Impossible BurgerIs The Impossible Burger Healthy For You?

A new generation of meatless burgers has arrived. Are the Impossible Burger and its competitors healthier than regular burgers? Are they better for the planet?  In this issue of “Health Tips From the Professor”, I evaluated the health and environmental claims of these new meatless burgers.

Which Foods Affect Stroke Risk?

What foods should we eat to reduce our risk of stroke? We keep getting conflicting information from the media. Why is diet and stroke risk so confusing? In this issue of “Health Tips From the Professor”, I discussed the latest study of which foods affect stroke risk and why the headlines about diet and stroke risk have been so confusing.

Which Foods Should I Avoid?

Some health gurus tell you to avoid red meat and saturated fat. Others tell you to avoid sugar and carbohydrates. It is so confusing. In this issue of “Health Tips From the Professor”, I shared a study that looked at all the possibilities and recommended which foods to avoid. You may be surprised.

Should I Avoid Whole Grains?

If you believe Dr. Strangelove, whole grains have gone from “heroes” to “villains”. Which is true? Should you include whole grains in your diet, or should you avoid them? In this issue of “Health Tips From the Professor”, I shared a recent study that sheds light on this important question.

Do Processed Foods Increase Your Risk Of Diabetes?

Most of us instinctively know that highly processed foods are bad for us. They have been linked to obesity and multiple diseases. And the list keeps growing. In this issue of “Health Tips From the Professor”, I shared a study on the effect of highly processed foods on your risk of developing type 2 diabetes.

Healthy Lifestyle

Of course, diet is just one part of a healthy lifestyle. Weight control, exercise and other lifestyle factors are important in determining our overall health. Here are a couple of articles that focused more broadly on a healthy lifestyle.

Heart Disease StudyWhy are heart attacks increasing in young women?

Heart attack rates are decreasing in the general population. So, why are they increasing in young women? In this issue of “Health Tips From the Professor”, I discussed the latest study on heart attack rates in young people and what the study may mean for you.

Why is colon cancer increasing in young adults?

Last week we learned that heart attacks were increasing in young women. This week we learn that colon cancer is increasing in young adults. What the heck is going on? In this issue of “Health Tips From the Professor”, I discussed the latest study on colon cancer rates in young people and what the study may mean for you.

Eggs And Heart Disease

are eggs good for youDo eggs increase heart disease risk?

The egg rollercoaster continues. Last year we heard that an egg a day was good for your heart. The latest headlines warn that eating eggs increases your risk of heart disease. In this issue of “Health Tips From the Professor”, I discussed the latest study on eggs and what the study may mean for you.

What Is The Truth About Eggs And Heart Disease?

The eggfusion (egg confusion) continues. Several major studies over the past few years have come to opposite conclusions about the effect of eggs on our risk of heart disease and stroke. What is the truth about eggs? In this issue of “Health Tips From the Professor”, I shared a very large study which clears up the eggfusion.

Omega-3s

There have been a lot of studies on the effect of omega-3s on our health over the past two years, but let me share a few that have updated the information I shared in the first 300 “Health Tips From The Professor” articles.

omega 3 supplementsDoes Omega-3 Supplementation Reduce Your Risk Of Heart Disease?

Does omega-3 supplementation reduce the risk of heart disease or doesn’t it? The headlines keep changing. What is the truth? In this issue of “Health Tips From the Professor”, I shared the latest studies on omega-3 supplementation and heart disease risk and put them into perspective for you.

How Much Omega-3s Do We Need?

Two recent clinical studies have provided strong evidence that omega-3 supplementation can reduce heart attacks. Those studies used high-dose omega-3 supplementation, and they did not measure dose response. This raises the question of exactly how much omega-3s do we need to significantly reduce heart disease risk. In this issue of “Health Tips From the Professor”, I discussed a recent study that answers that question and more.

What Does The FDA Say About Omega-3s And Blood Pressure?

The FDA has finally acknowledged what scientists have known for years: Omega-3s represent a safe, natural way to help keep your blood pressure under control. In this issue of “Health Tips From the Professor”, I discussed the FDA’s recent ruling and described the studies showing that omega-3s play an important role in a holistic program for keeping your blood pressure under control.

Are Pregnant Women & Children Dangerously Deficient in Omega-3s?

You have probably heard that most Americans don’t get enough omega-3s in their diet. Just how deficient are we? Should pregnant women and mothers of young children be concerned? In this issue of “Health Tips From the Professor”, I answered those questions.

Vitamin D

vitamin dThere also have been a lot of studies on the effect of vitamin D on our health over the past two years I will share a couple of articles that updated the previous information I have shared with you.

Does vitamin D reduce Cancer deaths? 

The headlines about Vitamin D are confusing. Is vitamin D a panacea or a placebo? In this issue of “Health Tips From the Professor”, I shared a recent meta-analysis that suggests vitamin D supplementation reduces cancer deaths and discuss why clinical studies about vitamin D supplementation are so confusing.

What Is The Truth About Vitamin D And Respiratory Diseases Like COVID-19?

The days are getting shorter and your sun exposure is decreasing. We are also in the midst of a serious pandemic. How important is it for you to maintain optimal vitamin D levels? In this issue of “Health Tips From the Professor”, I shared a study on the importance of vitamin D for reducing the risk of respiratory disease and COVID-19.

Misleading Clinical Studies

I base all my recommendations on well-designed clinical studies. But sometimes even well-designed studies can be misleading. Here are some examples.

Question MarkCan you believe clinical studies?

We get lots of advice in today’s world – from our friends, from our trainer, from Dr. Strangelove’s nutrition blog, from our doctors – even from learned “experts”. We are told the advice is based on clinical studies. But are recommendations based on published clinical studies true…for you? Maybe, maybe not. In this issue of “Health Tips From the Professor”, I shared a “secret” about clinical studies that no one else has told you.

Does magnesium optimize vitamin D levels?

Why have so many clinical studies on the benefits of vitamin and mineral supplementation come up empty? One reason may be that most clinical studies treat them as “Magic Bullets”. Each vitamin and mineral is tested individually for their ability to reduce disease risk. Are these studies doomed to fail because they don’t take a holistic approach? In this issue of “Health Tips From the Professor”, I will discussed a recent study on the interaction between magnesium and vitamin D and why it makes a strong case for a holistic approach to supplementation.

Does Vitamin D Prevent Depression?

The latest headlines claim that vitamin D doesn’t reduce the risk of becoming depressed. Are the headlines true? In this issue of “Health Tips From the Professor”, I reviewed the study behind the headlines and told you why you can’t believe everything you read.

The Bottom Line 

I have just touched on a few of my most popular articles above. You may want to scroll through these articles to find ones of interest to you that you might have missed over the last two years. If you don’t see topics that you are looking for, just go to https://chaneyhealth.com/healthtips/ and type the appropriate term in the search box.

In the coming years, you can look for more articles debunking myths, exposing lies and providing balance to the debate about the health topics that affect you directly. As always, I pledge to provide you with scientifically accurate, balanced information that you can trust. I will continue to do my best to present this information in a clear and concise manner so that you can understand it and apply it to your life.

If you have other topics that you would like me to cover, please click on the link below to enter your suggestions in the comment box.

Final Comment: You may wish to share the valuable resources in this article with others. If you do, then copy the link at the top and bottom of this page into your email. If you just forward this email and the recipient unsubscribes, it will unsubscribe you as well.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

Is The Keto Diet Best For Endurance Exercise?

Where Do Food Myths Come From?

ketogenic dietI don’t need to tell you that the keto diet is popular right now. It is touted for weight loss, mental sharpness, and improved health. I discuss the accuracy of those claims in my book, “Slaying the Food Myths”.

Perhaps more surprising has been the adoption of the keto diet by so many endurance athletes. As I point out in my book, there is a kernel of truth for that idea. Fats and ketone bodies are a very efficient energy source for low to moderate intensity exercise, and we have a virtually unlimited source of stored fat that can be converted to ketone bodies.

However, I always add this caveat, “The keto diet is perfect for endurance exercise – as long as you don’t care how fast you get there”. That is because high intensity exercise requires muscle glycogen stores, which come from the carbohydrates we eat. When you cut carbs from the diet, you deplete your glycogen stores.

And, if you are running a marathon and you want to sprint to the finish line, you will need those muscle glycogen stores. Or, if you are in a cycling event and you want to power up a mountain, you will need those glycogen stores.

Of course, you are probably asking, “Why do so many endurance athletes swear by the keto diet?” There is a dirty little secret behind athlete endorsements. I’m not talking about the money that top athletes get paid for endorsements, although that is also a problem.

I’m talking about the testimonials you hear from your friend who runs marathons or your personal trainer. Unfortunately, testimonials from athletes are notoriously unreliable. The problem is that the placebo effect approaches 70% for athletes.

Competitive athletes are strong willed. If they think a diet or sports nutrition product will help them, they will themselves to a higher level of performance. And this happens subconsciously. They aren’t even aware that their mind is influencing their performance.

So, just because your favorite athlete endorses the keto diet doesn’t mean it is the perfect diet for you. Testimonials can be very misleading.

The important question to ask is, “Do clinical studies support the keto diet as the best diet for endurance exercise?” But, before I answer that question, let me frame the question by asking. “Where do food myths come from?” because the belief that keto diets are best for endurance exercise is a classic food myth.

Where Do Food Myths Come From?

I discussed this question at length in my book, “Slaying The Food Myths”. Let me summarize it briefly here.

Secrets Only Scientists Know: First you need to know the secrets only scientists know. Here are the top 2:

#1: Scientists design their studies to disprove previous studies. There is no glory for being the 10th person to confirm the existing paradigm. The glory comes from being the first to show the existing paradigm might be wrong. While this may seem to be a contrary approach, it is actually the strength of the scientific method.

However, it means that there will be published clinical studies on both sides of every issue.

#2: Every study has its flaws. There is no perfect study.

This is why the scientific community doesn’t base their recommendations on 2 or 3 published studies. We wait until there are 10 to 20 good quality studies and base our recommendations on what 90% of them show.

Now, let me contrast the scientific approach with how food myths are born.

Where Do Food Myths Come From? Food myths usually originate on blogs or websites. Often the articles are written by people with no scientific credentials. But some of them are written by doctors (I will call them Dr. Strangelove to “protect the guilty”). The articles they write have these things in common:

cherry picking studies

  • The articles are based on the biases of the author. No effort is made to look at the other side of the story.
  • The authors “cherry pick” studies that support their bias and ignore studies that contradict them.
  • They use scientific-sounding mumbo jumbo to make their hypothesis sound credible.
  • Their articles are usually spectacular. For example, they say things like, “A particular diet, food, or supplement will either cure you or kill you”, and/or “The medical community is hiding the truth from you.”
  • They never let the facts get in the way of a good story.

Since the idea sounds credible it is picked up by other blogs and websites without any fact checking (social media at its worst). Once it has been repeated often enough, it becomes generally accepted as true. It becomes a food myth. From that point on, studies that disprove the myth are often ignored.

How do you know whether a common belief is true, or just another myth? The only way to be sure is to take a balanced look at all the clinical studies, not just the studies that support the belief.

That is what the authors of a recent review paper (CP Bailey and E Hennessy, Journal of the international Society of Sports Nutrition, 17, Article number: 33, 2020) did for the belief that the keto diet is the best diet for endurance exercise.

Is The Keto Diet Best For Endurance Exercise?

CyclistsBefore I discuss the findings of the review article, there are two things you should know:

#1: There is little scientific research on the effectiveness of the keto diet on endurance exercise. After an exhaustive search of the literature, the authors were only able to find 7 published studies on the topic.

#2:Most sports nutrition studies are of poor quality. In general, they are very small studies, are of short duration, and do not use common test procedures to measure a successful outcome. These studies on keto diets were no different. For example:

    • The number of subjects in these studies ranged from 5 to 29 (average = 14).
    • The duration of time on the diet in these studies ranged from 3 weeks to 12 weeks (average = 5 weeks).
    • Tests used to measure the effectiveness of specific diets on endurance exercise were VO2max (the maximum amount of oxygen you can utilize during exercise), Time to exhaustion (how long you can exercise before you are exhausted), Rating of perceived exertion (feeling of fatigue at the end of the exercise), Race time (time required to complete an event), and Peak power output during the event.
    • Four studies used a treadmill to simulate endurance exercise. The other three used a stationary bike.
    • Five of the studies compared the keto diet to a high carbohydrate diet. Two studies used the keto diet only.

The results were all over the place:

Question Mark

  • Two studies reported an increase in VO2max for both the keto diet and the high carbohydrate diet. One study reported a decrease in VO2max for both diets. The other studies reported no change in VO2max. In short, there was no difference between the diets for VO2max.
  • One study reported a decrease in race time for the high carbohydrate diet and a non-significant increase in race time for the keto diet. Two other studies reported no effect of either diet on race time. In short, one study suggested the high carbohydrate diet was more effective at shortening race time. The other two studies found no effect of either diet.
  • Two studies showed an increase in time to exhaustion for both diets. One study showed a decrease in time to exhaustion for the keto diet (participants got tired more quickly). That study did not include the high carbohydrate diet for comparison. In short, there was no clear difference between the two diets for time to exhaustion.
  • One study showed that the group on the keto diet reported a higher rating of perceived exertion (were more tired) at the end of the endurance event than the group on the high carbohydrate diet. Another study found no difference between the two diets. In short, one study suggested the high carbohydrate diet was better with respect to perceived exertion (tiredness) at the end of the endurance event. Another study found no difference between the two diets.
  • One study reported that peak power was significantly greater for the group on the keto diet than the group on the high carbohydrate diet. One of the studies with the keto group reported that peak power decreased for 4 out of 5 subjects on the keto diet. In short, one study suggested that the keto diet was more effective at increasing peak power than the high carbohydrate diet. Another study suggested the keto diet decreased peak power.

The authors concluded: “When compared to a high carbohydrate diet, there are mixed findings for the effect of the keto diet on endurance performance…The limited number of published studies point to a need for more research in this field.” I would add that we need larger, better designed studies, with common measures of exercise performance.

What Does This Mean For You?

confusionYou may be wondering why I even bothered to talk about such poor-quality studies and a review that could not provide a definitive answer. In fact, that is exactly my point.

This is characteristic of the kind of “evidence” that Dr. Strangelove and his buddies present to support whatever food myth they are featuring on their website. They don’t know how to distinguish good studies from bad studies, and they “cherry pick” only the studies that support their food myth.

So, if you believe that the keto diet is best for endurance exercise, you can “cherry pick” the one published clinical study that supports your belief. You just need to ignore the other 6 published studies.

And, if you believe that a high carbohydrate diet is better for endurance exercise than the keto diet, you can “cherry pick” two clinical studies that support your belief. You just need to ignore the other 5 published clinical studies.

None of the studies are high-quality studies, and the effect of either diet on endurance exercise in these studies is miniscule.

In short, there is no convincing evidence that the keto diet is best for endurance exercise. Or, put another way, we do not have enough evidence to elevate that belief from a food myth to a recommendation we can confidently make for an endurance athlete.

The Bottom Line

A recent publication conducted an impartial review of the evidence for and against the popular belief that a keto diet is the best diet for endurance exercise. The review found only 7 poor-quality studies on this topic in the scientific literature, and the results of those studies were all over the map.

  • One study reported the keto diet was better than a high carbohydrate diet for endurance exercise.
  • Two studies reported that the high carbohydrate diet was better.
  • The other 4 studies were inconclusive.
  • None of the studies found a significant effect on endurance performance by either diet.

So, if you believe that the keto diet is best for endurance exercise, you can “cherry pick” the one published clinical study that supports your belief. You just need to ignore the other 6 published studies.

And, if you believe that a high carbohydrate diet is better for endurance exercise than the keto diet, you can “cherry pick” two clinical studies that support your belief. You just need to ignore the other 5 published clinical studies.

In short, there is no convincing evidence that the keto diet is best for endurance exercise. Or, put another way, we do not have enough evidence to elevate that belief from a food myth to a recommendation we can confidently make for an endurance athlete.

For more details, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Could Mom’s Stress Affect Her Baby’s Health?

How Can You Minimize Stress During Pregnancy?

StressIf you are pregnant, the advice you see on the internet can be overwhelming. There are so many things you “must do” and so many things you “must avoid” if you want a healthy baby. It’s enough to stress you out.

As if that weren’t bad enough, we are probably living through the most stressful period in recent memory. So, the last thing you want to hear is that your stress during pregnancy can affect the health of your baby.

Before I go any further, let me make it clear that the studies I will discuss in this issue of “Health Tips From the Professor” are intriguing, but they are preliminary. I don’t want to add to your stress.

Let me start by reviewing the literature:

  • Several studies suggest that stress during pregnancy is associated with preterm birth, low birthweight, and infant mortality.
  • Other studies suggest that stress during pregnancy is associated with suboptimal cognitive development, hyperactivity, and asthma in the offspring.

The big question, of course, is how a mom’s stress during pregnancy can affect the health of her child months or years later. One hypothesis is that stress affects the mom’s gut bacteria, and those gut bacteria are passed along to the child as he or she passes through the birth canal.

We know that stress can affect your gut bacteria, but can it affect your child’s gut bacteria? Studies in mice suggest it can. Today I will discuss the first large clinical study (AK Aatsinki et al, Pyschoneuroendocrinology, 119 (2020) 104754) designed to evaluate that hypothesis in humans.

How Was This Study Done?

Clinical StudyThis study was an offshoot of an ongoing FinnBrain Cohort Project, which aims to study the influence of stress exposures during pregnancy on later childhood development and health outcomes. This particular study was designed to investigate the role of chronic stress during pregnancy on the population of gut bacteria in infants. There were 399 mothers and their babies who completed this study.

All Participants in the FinnBrain Project:

  • Filled out self-reported prenatal questionnaires at gestational weeks 14, 24, and 34. These questionnaires provided background information about the health, weight, age, and education level of the moms, as well as whether they were taking antidepression medications during their pregnancy.
  • Were also asked about breast feeding 2.5 months after giving birth.
  • Duration of gestation, birth weight, and method of delivery information were obtained from Finland’s National Institute for Health and Welfare.

Participants in this study:

  • Were evaluated for depression and anxiety symptoms three times during pregnancy and at 3 months after giving birth. It should be noted that the questionnaires used to evaluate depression and anxiety symptoms did not measure the stressors (events causing the stress). Instead they were measuring the mom’s response to those stressors.
  • Cortisol levels were measured at gestational week 24 as another measure of the mother’s stress level.
  • Fecal samples were obtained from the offspring at the age of 2.5 months and analyzed for the population of gut bacteria.

Could Mom’s Stress Affect Her Baby’s Health?

Bad BacteriaThe results of this study were intriguing:

Infants born to mothers who experienced high levels of stress (such as depression and/or anxiety) during pregnancy had an increased abundance of potentially pathogenic gut bacteria such as:

  • Serratia, Haemophilus, Citrobacter, and Campylobacter from the Proteobacteria group of bacteria.
  • Veillonella and Finegoldia from the Firmicutes group of bacteria.

In addition, infants born to mothers with elevated cortisol levels (another measure of stress) had decreased abundance of potentially health promoting gut bacteria such as Lactobacillus.

In contrast:

  • Infants born to mothers who experienced low levels of stress had increased levels of potentially health promoting gut bacteria, such as Akkermansia.
  • Infants born to mothers with low cortisol levels had an increased abundance of Lactobacillus in their gut.

In short:

  • High levels of stress in the mother during pregnancy are associated with an increased abundance of unhealthy bacteria in their baby’s intestine.
  • Low levels of stress in the mother during pregnancy are associated with an increased abundance of healthy bacteria in their baby’s intestine.

The authors concluded:

“The observed fecal bacteria signature in the infants with exposure to chronic maternal stress, such as increased abundance of potentially inflammatory bacteria from the Proteobacteria group of bacteria, warrant future follow-up of these children, since similar alterations of fecal bacteria have previously been associated with adverse health outcomes such as asthma in children.

The results of this study describe only associations, yet corroborate certain interesting findings reported in earlier literature and offer hypotheses for future mechanistic studies.”

How Can You Minimize Stress During Pregnancy?

Simply put, this study shows that chronic stress during pregnancy increases populations of gut bacteria in the newborn that are associated with adverse health outcomes in children. More studies are needed to confirm and understand this observation, but it raises an issue that is often ignored.

Pregnancy can be a stressful time, especially if you are a first-time mom. Plus, we are living in the most stressful time any of us can remember. So, this study is particularly relevant today.

However, let’s put this into perspective. It’s not the stress in our lives that harms us. It is how we respond to the stress. This study did not measure stress, per se. It measured depression, anxiety, and cortisol levels associated with the stress.

Some of the women in this study had very low levels of all three. It wasn’t that they led stress-free lives. They simply coped better with stress. So, the real question isn’t how to minimize stress. It’s how to better cope with stress. Here are some suggestions.

1) Take time to relax. What you do with this time will be different for each of you. Think about what kind of activity relaxes you the most. Here are some suggestions.

    • Meditation or prayer.
    • Yoga or Tai chi.
    • Watching a comedy.
    • Listening to your favorite music.

2) Make time for hobbies. Again, these would be different for each of you. They should be something that you enjoy and engages your mind. Examples include:

    • Reading.
    • Creating your favorite art. It could be painting, pottery, or knitting, for example.
    • Playing your favorite sport such as golf or tennis.
    • Doing puzzles.
    • Playing cards or board games.
    • Watching a movie.

3) Exercise on a regular basis. Exercise produces endorphins that elevate your mood. It’s even better if you are exercising outdoors so you can enjoy nature or listening to your favorite music while you exercise.

4) Relax your muscles. This is particularly important after you have exercised. Examples include:

    • Do some stretching exercises.
    • Take a luxurious hot bath.
    • Set a regular time to go to bed and get a good night’s sleep.
    • Get a massage.

5) Eat a healthy diet. Studies have shown that people who eat lots of junk and processed foods tend to be depressed and anxious. Aim for a whole food diet with lots of fruits and vegetables. That kind of diet is best for your baby as well.

6) Try deep breathing exercises.

7) Ask for support from your family members, especially if they are stressors in your life.

8) Talk with someone. Find a friend or family member who is willing to listen and support you.

In short, take care of yourself. Don’t let stress affect your health and the health of your baby.

The Bottom Line

Pregnancy can be a stressful time, especially if you are a first-time mom. Plus, we are living in the most stressful time any of us can remember. That is why a recent study is particularly relevant.

Simply put, the study showed that chronic stress during pregnancy increases populations of gut bacteria in the newborn that are associated with adverse health outcomes in children. More studies are needed to confirm and understand this observation, but it raises an issue that is often ignored.

However, let’s put it into perspective. It’s not the stress in our lives that harms us. It is how we respond to the stress. This study did not measure stress, per se. It measured depression, anxiety, and cortisol levels associated with the stress.

Some of the women in this study had very low levels of all three. It wasn’t that they led stress-free lives. They simply coped better with stress. So, the real question isn’t how to minimize stress. It’s how to better cope with stress.

For more details and a discussion on how to cope with stress, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Is Stress Causing My Headaches?

“It’s Summertime, and the Living Is…Stressful”

headacheIt’s hot out, the birds are chirping, the air is pretty still, and the rains are often torrential.  It’s summer and under normal circumstances things slow down as people take vacations or just go to sit at the beach or pool.  Normally, we would be singing that old favorite, “It’s summertime and the living is easy”.

But this year is different! This summer’s song could be, “It’s summertime and the living is stressful.

We’ve all been affected by COVID19 in some manner, life is more complicated for most of us, and stress-levels have increased for a lot of people. Since stress often causes headache pain, today’s newsletter is going to focus on relieving stress headaches.

Stress Can Tighten Your Muscles

Constant stress can tie your muscles into knots.   It is important to do things to relieve the stress that the current events are placing on your body.  Maybe you aren’t going to the gym, but you can go out for a long, fast walk.  You could even bring some light hand weights and be pumping your arms as you walk.  If you have access to a pool, swimming is a great way to get exercise without stressing the body – with social distancing, of course.

There are several muscles that cause headaches. Unfortunately, it’s rare that anyone in the medical field will check out muscles while looking for the source of headache pain.

Is Stress Causing My Headaches?

As I said above, chronic stress can cause your muscles to tighten, and tight muscles can cause headaches. I will discuss two of the main offenders today.

Treating Temporalis MuscleOne muscle that causes headaches is called the Temporalis This muscle is the shape of a fan and is at the temples of your skull, behind your eyes and above your ears.  It not only causes headaches. It also causes pain into your top teeth!

To treat your Temporalis muscle, take your three middle fingers and press on the muscle as shown in the picture to the left.

Find the tender point, only pressing enough to feel it, but not so much that you want to faint. Hold the pressure for a minute and then move your fingers slightly up and down, without sliding on your skin.

Release the pressure for about 15 seconds and repeat this sequence until the pain is gone.

Do this treatment on both sides of your skull.  Stay still on any “hot spots” as they are the actual spasm that is causing the problem. You’ll be surprised at how the pain and tenderness will diminish as you continue to do the whole treatment for just a few minutes.

Levator Scapulae MuscleAnother key headache muscle is the Levator Scapulae, a muscle that originates on your cervical vertebrae and inserts into your shoulder blade.  When this muscle is in spasm it will pull your cervical vertebrae to the side and down and press the bone into your spinal cord at the base of your brain.  

Looking at how the levator scapulae muscle attaches to the vertebrae in your neck will explain why it is an important cause of stress headaches.

The levator scapulae originates on the top four cervical vertebrae (see small box) and inserts into the top of your shoulder blade.  When the muscle contracts normally you lift up your shoulders. The nickname for this muscle is “the shrug muscle” because of its action.

However, when it gets tight it will pull the insertions at your neck to the side and down. This causes the bones to press into your spinal cord, right at the base of your brain, and you get a severe headache!

Fortunately, you can treat the levator scapulae muscle, release the tension on the cervical vertebrae, and by treating the muscles in the back of your neck that become involved as the vertebrae move, you can stop the headache. It usually takes a while, maybe even two days. I wish I could tell you it’s immediate, but the important thing is you can stop the pain.

If you have suffered from headaches and your doctor has tested you to be sure it isn’t something more serious, then you’ll be pleased with the results of the Julstro™ self-treatments.

Relief From Stress Headaches Caused By A Tight Levator Scapula Muscle

Let me take you through the treatment step by step.

Relaxing Levator Scapulae MuscleStep 1: Relaxing the Spasms in Your Shoulders 

 You start by relaxing the spasms in your shoulders. While it can be awkward at first, you can very effectively treat your levator scapulae muscle by using a ball and pressing into the corner of a wall.

Put the Julstro Perfect ball directly on the top of your shoulder. Then lean straight into the corner of a wall.

Move slightly until you feel the pressure being focused on the knot at the top of your shoulder.

This treatment is for both your levator scapulae muscle and your trapezius muscle.

Step 2: Treating Your Levator Scapulae Muscle. 

Once you have loosened up the spasms in your shoulders, continue working on the levator scapulae muscle. You can also treat both by squeezing them with your fingers. We’ll demonstrate by treating your right shoulder. Naturally, you can do the same treatment on the opposite shoulder.

Bend your left arm and support you elbow with your right hand. Put your left three middle fingers on your right Treating Levator Scapulae Muscle shoulder at the point where the shoulder and neck meet. It helps if you place it so your thumb and pointer finger are close to your neck with the middle finger being the working finger right on the junction, just a bit toward the back. Your four fingers should be crooked at each joint of the hand and your palm should be flat against your body.

Staying in the same spot, relax your arm with your elbow close to the middle of your chest. In this position you will probably have your middle finger directly on the spasm point. All the strength from this move is coming from your upper arm, not from your fingers. To do that you will simply make sure that your middle finger is on the sore spot and then pull your elbow down toward the floor. Your finger will be like a hook that presses into the spasm.

If you feel your fingers getting tired, you are using your hand to give strength and not your arm. Once you feel the difference, it will be easy to do again. After you have found the trigger point and you are adding pressure to it, continue pressing into the knot.

Treating Levator Scapulae Muscle 2Next, keep your hand in the same spot, still pressing on the knot. Take your thumb, flip over onto the front of your shoulder, and push it straight into the muscle. This will move your thumb to a place that will now cause you to be pinching the knot.

You’ll feel if you have it right. You should have a fairly thick piece of muscle between the middle finger and the thumb. You can inch your three middle fingers back a bit if you find you aren’t gripping the entire thickness of the muscle.

If all you are feeling is skin between your fingertips, go back and try again. When you know you have a thick piece of muscle, grip tightly and release. Do this four times for 15 seconds each time.

 

Step 3: Stretching the Muscles in Your Shoulder

Now that you have worked out the knots, you are ready to stretch your shoulder muscles. Rotate your head a bit Stretching Levator Scapulae Muscleso your ear is angled toward the front of your chest. By doing this you will be adding additional stretch to the trigger point and releasing it at the same time.

Finally, continue holding the muscle and move your head as shown. Hold this for 15 seconds and release the pressure. When you finish, release your grip and shake out your shoulders. Then do it again, three more times, holding each stretch for 15 seconds.

You will really feel a great deal of relief when you ease the tension in this muscle.  This process will become easy after you play with it for a while and get the hang of squeezing the ball of knots that are on the top of your shoulder.

Wishing you well,

Julie Donnelly 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Should I Avoid Whole Grains?

Will Whole Grains Kill Me?

Whole GrainsIt seems like just yesterday that health experts all agreed that whole grains were good for us. After all:

  • They are a good source of fiber, B vitamins, vitamin E, and the minerals magnesium, iron, zinc, manganese, and selenium.
  • Their fiber fills you up, so you are less likely to overeat. This helps with weight control.
  • Their fiber also supports the growth of friendly bacteria in your gut.

In fact, the USDA still recommends that half of the grains we eat should be whole grains. And, outside experts, not influenced by the food industry, feel this recommendation is too low. They feel most of the grains we eat should be whole grains. Foods made from refined grains should be considered as only occasional treats.

Then the low-carb craze came along. Diets like Paleo and Keto were telling you to avoid all grains, even whole grains. Even worse, Dr. Strangelove and his colleagues were telling you whole grains contained something called lectins that were bad for you. Suddenly, whole grains went from being heroes to being villains.

You are probably asking, “Should I avoid whole grains?” What is the truth? Perhaps the best way to resolve this debate is to ask, how healthy are people who consume whole grains for many years? This week I share a recent study (G Zong et al, Circulation, 133: 2370-2380, 2016) that answers that very question.

How Was The Study Done?

This study was a meta-analysis of 14 clinical trials that:

  • Enrolled a total of 786,076 participants.
  • Obtained a detailed diet history at baseline.
  • Followed the participants for an average of 15 years (range = 6-28 years).
  • Determined the effect of whole grain consumption on the risk of death from heart disease, cancer, and all causes.

Will Whole Grains Kill Me?

deadDr. Strangelove and his colleagues are claiming that whole grains cause inflammation, which increases your risk of heart disease and cancer. Heart disease and cancer are the leading causes of death in this country. In fact, according to the CDC, heart disease and cancer accounted for 44% of all deaths in the US in 2017.

Therefore, if Dr. Strangelove and his colleagues were correct, consumption of whole grains should increase the risk of deaths due to heart disease and cancer – and increase the risk of death due to all causes.

That is not what this study showed.

When the highest whole grain intake (5 servings/day) was compared with the lowest whole grain intake (0 servings/day), whole grain consumption reduced the risk of death from:

  • Heart disease by 18%.
  • Cancer by 12%.
  • All causes by 16%.

Furthermore, the effect of whole grains on mortality showed an inverse dose response. Simply put, the more thumbs upwhole grains people consumed, the lower the risk of deaths from heart disease, cancer, and all causes.

However, the dose response was not linear. Simply going from 0 servings of whole grains to one serving of whole grains reduced the risk of death from.

  • Heart disease by 9%.
  • Cancer by 5%.
  • All causes by 7%.

The authors concluded: “Whole grain consumption was inversely associated with mortality in a dose-response manner, and the association with cardiovascular mortality was particularly strong and robust. These observations endorse current dietary guidelines that recommend increasing whole grain intake to replace refined grains to facilitate long-term health and to help prevent premature death.”

The authors went on to say: “Low-carbohydrate diets that ignore the health benefits of whole grain foods should be adopted with caution because they have been linked to higher cardiovascular risk and mortality.”

Should I Avoid Whole Grains?

Question MarkAs for the original question, “Should I avoid whole grains?”, the answer appears to be a clear, “No”.

The strengths of this study include the large number of participants (786,076) and the demonstration of a clear dose-response relationship between whole grain intake and reduced mortality.

This study is also consistent with several other studies that show whole grain consumption is associated with a lower risk of heart disease, diabetes, cancer – and appears to lead to a longer, healthier life.

In short, it appears that Dr. Strangelove and the low-carb enthusiasts are wrong. Whole grains aren’t something to avoid. They reduce the risk of heart disease, diabetes, and cancer. And they reduce the risk of premature death. We should be eating more whole grains, not less.

However, the authors did point out that this study has some weaknesses:

  • It is an association study, which does not prove cause and effect.
  • Study participants who consumed more whole grains also tended to consume more fruits and vegetables – and less red meat, sodas, and highly processed foods.

However, I would argue the second point is a strength, not a weakness. We need to give up the idea that certain foods or food groups are “heroes” or “villains”. We know that primarily plant-based diets like the Mediterranean and DASH diets are incredibly healthy. Does it really matter how much of those health benefits come from whole grains and how much comes from fruits and vegetables?

The Bottom Line

Dr. Strangelove and low-carb enthusiasts have been telling us we should avoid all grains, including whole grains. Is that good advice?

If Dr. Strangelove and his colleagues were correct, consumption of whole grains should increase the risk of deaths due to the top two killer diseases, heart disease and cancer. Furthermore, because heart disease and cancer account for 44% of all deaths in this country, whole grain consumption should also increase the risk of death due to all causes.

A recent study showed the exact opposite. The study showed:

When the highest whole grain intake (5 servings/day) was compared with the lowest whole grain intake (0 servings/day), whole grain consumption reduced the risk of death from:

  • Heart disease by 18%.
  • Cancer by 12%.
  • All causes by 16%.

Furthermore, the effect of whole grains on mortality showed an inverse dose response. Simply put, the more whole grains people consumed, the lower the risk of deaths from heart disease, cancer, and all causes.

However, the dose response was not linear. Simply going from 0 servings of whole grains to one serving of whole grains reduced the risk of death from.

  • Heart disease by 9%.
  • Cancer by 5%.
  • All causes by 7%.

The authors concluded: “Whole grain consumption was inversely associated with mortality in a dose-response manner, and the association with cardiovascular mortality was particularly strong and robust. These observations endorse current dietary guidelines that recommend increasing whole grain intake to replace refined grains to facilitate long-term health and to help prevent premature death.”

The authors went on to say: “Low-carbohydrate diets that ignore the health benefits of whole grain foods should be adopted with caution because they have been linked to higher cardiovascular risk and mortality.”

For more details read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Does Fiber Reduce Breast Cancer Risk?

Start Young And Finish Strong

Vegan FoodsThe idea that dietary fiber reduces the risk of breast cancer has been around for a long time. But it is controversial. It has been difficult to prove.

Part of the difficulty arises from what scientists call confounding variables. What do I mean by confounding variables? Let me explain.

A high fiber diet is usually a primarily plant-based diet. Plant foods contain much more than just fiber. They are full of antioxidants and phytonutrients. A primarily plant-based diet is, by definition, low in refined grains. It is usually low in sugar and saturated fat as well.

People who eat primarily plant-based diets are often health conscious. They tend to exercise more, weigh less, and smoke less than the general public.

Each of these things are confounding variables. They could reduce the risk of breast cancer on their own. That confounds (makes it more difficult to interpret) the data. Was the reduction in breast cancer risk due to the high fiber diet or to these factors that go along with a high fiber diet?

It is possible to correct for these confounding variables statistically, but that requires a very large study (a large population group) for the correction to be accurate. Large studies are expensive. Thus, you tend to end up with lots of small studies. And once they have been corrected for confounding variables, small studies give conflicting results. Some show a benefit of fiber. Some do not.

That is why this study (MS Farvid et al, Cancer, DOI: 10.1002/cncr.32816) is important. It is a meta-analysis of 20 clinical studies with almost 2 million women.

How Was The Study Done?

Clinical StudyThe meta-analysis combined data from 20 clinical studies with 1,994,910 women. Fiber intake was calculated from a food frequency questionnaire administered at the beginning of the study for all except one study that used 24-hour dietary records administered at the beginning of the study.

  • Study duration ranged from 2 to 20 years. Nine of the studies (1.37 million women) lasted for 10 years or more.
  • Four studies reported results for premenopausal breast cancer, fifteen studies reported results for postmenopausal breast cancer, and one study reported results for both.

Does Fiber Reduce Breast Cancer Risk?

breast cancerAfter correcting for confounding variables, the results of the study were as follows:

  • When comparing the highest intake with the lowest intake, total fiber consumption was associated with an 8% lower risk of breast cancer.
  • The effect was stronger for premenopausal breast cancer (18%) than for postmenopausal breast cancer (9%).
  • The effect was greater with soluble fiber (10% decreased risk) than for insoluble fiber (7% decreased risk).
    • Note: All plant foods contain a mixture of soluble fiber and insoluble fiber. However, the common foods richest in soluble fiber are fruits, oatmeal, nuts, beans, peas, and lentils.

The authors concluded, “A random-effects meta-analysis of prospective observational studies demonstrated that high total fiber consumption was associated with a reduced risk of breast cancer. This finding was consistent for soluble fiber as well as for women with premenopausal and postmenopausal cancer.”

Start Young And Finish Strong

Mother & Daughter Eating ApplesAn 8% risk reduction doesn’t seem like very much, but the 18% risk reduction in premenopausal breast cancer caught my eye. With a little digging I found a study (MS Farvid et al, Pediatrics 137, March 2016: e20151226) that focused on the effect of fiber intake in young women on their subsequent risk developing both premenopausal and postmenopausal breast cancer. This was, in fact, one of the studies included in the meta-analysis I described above.

This study followed 90,534 women (mean age 36 years) for 20 years. The women competed a food frequency questionnaire at enrollment and every four years thereafter. They also completed a questionnaire about their diet during their teenage years.

When comparing the highest versus the lowest fiber intake:

  • High fiber intake reduced total breast cancer risk by 19%.
    • Postmenopausal breast cancer risk was reduced by 13%.
    • Premenopausal breast cancer risk was reduced by 23%.

Interestingly, only 34% of women who consumed high fiber diets during their teenage years continued to consume high fiber diets as young adults. However, high fiber diets in the teenage years were important. When they looked at teenage diets:

  • High fiber intake reduced total breast cancer risk by 16%.
    • Postmenopausal breast cancer risk was reduced by 15%.
    • Premenopausal breast cancer risk was reduced by 25%.

Other important observations from this study were:

  • There was a 13% decrease in breast cancer risk for every 10 gram increase in fiber intake.
    • 10 grams of fiber is equivalent to one apple plus two slices of 100% whole wheat toast or half a cup of cooked kidney beans plus half a cup of cooked cauliflower or squash.
  • Both soluble fiber (14% decreased risk) and insoluble fiber (20% decreased risk) were effective.
    • In terms of foods, the most significant effects were seen with fruits and vegetables.

The authors concluded, “Our findings support the hypothesis that higher fiber intakes reduce breast cancer risk and suggest that intake during adolescence and early adulthood may be particularly important.”

What Does This Mean For You?

Questioning WomanAs I said before, an 8% decrease in breast cancer risk may not sound like much. You might be tempted to say, “Why bother? Why should I give up my favorite processed and convenience foods and switch to a more whole food, plant-based diet?”

Here are some thoughts to consider:

1) As I mentioned above, there are side benefits to a plant-based diet.

    • Plant based diets have a lower caloric density, so you are less likely to be overweight.
    • Your intake of antioxidants and phytonutrients is increased.
    • Plant foods feed beneficial gut bacteria.
    • Your diet is likely to be lower in sugar, highly processed foods, and saturated fat.

All these factors decrease your risk of developing breast cancer, but they were statistically factored out in calculating the 8% reduction in risk. In other words, the 8% reduction in risk was based on fiber intake only. When you consider all the beneficial effects that accompany a high fiber diet, your actual reduction in risk is likely to be substantially more than 8%.

2) When you consume a high fiber diet, your risk of developing premenopausal breast cancer is decreased by 18%. That is twice the risk reduction seen for postmenopausal breast cancer. This is consistent with several other studies showing the premenopausal breast cancer is more influenced by diet than postmenopausal breast cancer. There are a couple of likely explanations for this.

    • By the time they reach menopause women are more likely to be overweight and some of those fat calls accumulate in breast tissue. Those fat cells continue to produce estrogen after menopause. Even worse, that estrogen is produced right next to the breast cells, where it can do the maximum damage.
    • Mutations accumulate in breast tissue as we age, and some of those mutations increase the risk of breast cancer.

3) When you start consuming a healthy, high fiber diet early in life your risk reduction is much greater (a 13-15% decreased risk of developing postmenopausal breast cancer and a 23-25% decreased risk of developing premenopausal breast cancer). Now, we are talking about numbers that should get your attention!

Plus, these numbers are based on fiber intake only. Once again, when you consider all the other benefits of a high fiber diet, your real risk reduction is likely to be much greater.

In closing I should mention that none of the studies were done with fiber supplements. A fiber supplement may help you be more regular, but there is no evidence that a fiber supplement will reduce your risk of breast cancer.

The Bottom Line

Two recent studies have looked at the effect of fiber intake on the risk of developing breast cancer.

The first study showed that:

  • High fiber diets decreased the overall risk of breast cancer by 8% and the risk of premenopausal breast cancer by 18%.
  • As I describe in the article above, these reductions in risk were based on fiber intake only. If you consider all the side benefits of a high fiber diet, the actual risk reduction is likely to be much greater.

The second study looked at fiber intake during adolescence and early adulthood. It found that when high fiber diets were started early in life:

  • High fiber diets decreased the overall risk of breast cancer by 13-15% and the risk of premenopausal breast cancer by 23-25%.
  • Once again, if you consider all the side benefits of a high fiber diet, the actual risk reduction is likely to be much greater.

The authors of both studies concluded that high fiber diets reduce the risk of developing breast cancer. The risk reduction is greater for premenopausal breast cancer than for postmenopausal breast cancer. Finally, the risk reduction is greatest when high fiber diets are started early in life.

For more details read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Health Tips From The Professor