Whole Fitness Fanatics

 You should know that 2/3 of the least fit study participants did not get the minimum recommended amount of exercise, that being at least 30 minutes of moderate activity, like brisk walking five or more days a week.

In terms of eating a healthy diet, the American Heart Association (AHA) said earlier this week that Americans need to cut back dramatically on sugar consumption. The AHA recommended that women eat no more than a 100 calories of added processed sugar a day (representing 6 teaspoons, 25 grams) while most men should limit sugar caloric intake to no more than 150 calories (9 teaspoons of sugar) daily. Unfortunately, the average American consumes 22 teaspoons of added sugar a day, representing over 350 calories. No wonder Americans hold the dubious distinction of being some of the heaviest people on the planet with very high rates of poor blood sugar and poor cardiovascular health.

Even our teenagers and young children, on average, are excessively overweight. I can’t tell you how many times I have seen patients come in with their small children, who even at the age of 6 or 8, were already at an unhealthy weight. Invariably, the child was eating some candy product or drinking a sugar laden beverage. There have been many studies that have shown a correlation between higher intake of sweetened beverages and unhealthy weight. The absolutely most dangerous and commonly consumed offender is high fructose corn syrup (HFCS). HFCS is far more toxic to the body in excessive amounts when compared to regular sugar and without question should be avoided like a toxic chemical should be avoided. HFCS is the main ingredient in soda and many processed foods. I also recall a study from many years ago that indicated consuming more than 100 grams of sugar per day dramatically impaired the healthy function of the immune system.

Turning to supplements for a moment, vitamin D is in the news again. It has been well known that low levels of vitamin D increased the risk of poor cardiovascular health in individuals with known elevated blood sugar. The underlying mechanism for this until recently was unknown. However, a report² in the August 25, 2009 issue of the journal Circulation found that vitamin D appears to inhibit the uptake of cholesterol in cells called macrophages. Dr. Leon Bernel-Mizrachi, the lead researcher in this study, indicated that when people are deficient in vitamin D, their macrophage cells eat more cholesterol and can’t get rid of it. The macrophages get clogged with cholesterol and become what scientists call foam cells which are the earliest markers of the declining health of the circulatory system. Vitamin D3 is also essential for healthy bones and immune function. Recent evidence indicates the vast majority of children and adults are terribly deficient in vitamin D. It appears adults require 5 to 20 times the RDA/DV level of vitamin D in the form called D3. This level would be 2,000 – 8,000 IU for adults and for children about 1,000 IU per 25 lbs weight. It is recommended women who intend to become pregnant or are pregnant consume 5,000 IU per day of vitamin D3.

Great news was announced this week regarding the omega-3 fatty acids found in fish oil. In a study³ published in the September 2009 edition of the Journal of Hypertension, 85 patients were provided 4,000 mg per day of omega-3 (EPA and DHA) which was found to promote healthy blood pressure and triglyceride levels. There are now hundreds, if not thousands, of studies which prove fish oil containing EPA and DHA at levels of 1,000 – 4,000 mg per day is safe and effective for promoting both cardiovascular and neurological health.

Don’t put it off any longer. All of you need to make a conscious effort to dramatically cut back on your sugar intake. Instead of reaching for a can of soda, have a glass of water or some unsweetened green tea. There are very safe and natural sweeteners that use stevia for those requiring a sweet taste. The Smart Basics brand offers several different organic healthy juices, such as aloe vera, noni, acai and goji. In terms of healthy snacks, the Best of All™ brand offers an excellent selection of nuts, seeds, dry fruits and vegetables, many of which are organic. And don’t forget, you need a core nutritional supplement.

 And, of course, don’t forget  omega-3 fatty acid. I recommend most people consume two softgels per day, but if you have concerns related to cardiovascular, neurological or joint health, I recommend four softgels per day. 
 

1. Mandic S, Myers J, Oliveira R, et al., Characterizing Differences in Mortality at the Low End of the Fitness Spectrum, Medicine and Science in Sports and Exercise, August 2009, Pp 1,573–1,579.

2. Oh J, Weng S, Felton S, et al., 1,25(OH)2 Vitamin D Inhibits Foam Cell Formation and Suppresses Macrophage Cholesterol Uptake in Patients With Type 2 Diabetes Mellitus, Circulation, August 2009, Pp 687–698.

3. Mori T, Burke V, Puddey I, et al., The effects of [omega] 3 fatty acids and coenzyme Q10 on blood pressure and heart rate in chronic kidney disease: a randomized controlled trial, Journal of Hypertension, September 2009, Pp 1,863–1,872.

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