Genes,
Lifestyle,
and Health
L-Carnitine
Update
Lycopene
and Blood
Pressure
Imagery
to Stop Smoking
Ask
Dr. J: Vitamin
C Safety
References
In
the Health
News
Diet
and Disease
Recipe
of The Month:
Potato-Kale
Soup
Dear Friends,
A recent
article in
Newsweek covered
the intensity
with which
people are
searching
for their
geneological
heritage,
with DNA analysis
adding a new
dimension
to the ability
to accurately
trace ancestry.
In addition
to satisfying
their curiosity
about relatives
they may never
have known
about, this
genetic code
search gives
people the
ability to
learn about
potential
inherited
diseases that
are in their
family tree.
It is interesting
that 99.9
percent of
our genes
are the same
as every other
human (and
slightly less
than that
are the same
as our close
relatives
in the animal
kingdom),
while a mere
0.1 percent
of our genes
account for
the differences
among individuals.
These are
important
differences,
and biochemical
individuality
suggests that
each person's
nutritional
needs are
somewhat different
from the next
person's,
but it is
also important
not to lose
sight of the
fact that
in many ways
we are very
similar.
On some level
our nutritional
needs to maintain
good health
are the same.
For example,
we may need
different
amounts of
water, but
we all need
water, and
the variation
in amount
has far more
to do with
physical activity,
salt intake,
and illness
than with
genes. Similarly
for protein:
other than
during growth
phases, healing
from surgery
or trauma,
or kidney
and liver
diseases that
are worsened
by too much
protein, the
main variation
in need relates
to activity
levels, and
it is usually
accounted
for by an
increase or
decrease in
caloric intake
(a higher
caloric intake
of healthy
foods will
contain more
protein).
As a result,
you usually
needn't make
a special
effort to
get extra
protein.
It may be
somewhat of
a relief to
think that
our health
problems lie
in our genes,
whether it
is obesity,
diabetes,
heart disease,
immune disorders,
cancer, Parkinson's,
Alzheimer's,
or other diseases,
or even susceptibility
to infections.
However, I
am reminded
of Shakespeare's
comment in
Julius Caesar
that "the
fault, dear
Brutus, is
not in our
stars, but
in ourselves
that we are
underlings",
which I would
paraphrase
as "it
is not in
our genes,
but in our
lifestyles,
that we are
unhealthy."
(I saw a cartoon
once, where
one person
excitedly
exclaims to
another "It's
in our stars,
our stars!
We're off
the hook!)
Well, we are
not really
off the hook.
How we choose
to live our
lives is the
main determinant
of our present
and long-term
health (although
genetic tendencies
do play some
role).
The conclusion
I draw is
that we have
enormous power
to influence
the development
of chronic
degenerative
diseases and
to slow the
aging process.
The "usual
suspects"
of diet, dietary
supplements,
exercise,
stress management,
aesthetic
and spiritual
pursuits,
and satisfying
relationships,
almost always
trump genes
in their effect
on our health.
Without ignoring
the influence
of genes,
for the most
part we are
in control
of our health
destiny, and
this is good
news.
L-carnitine
(LC) is an
amino acid
with numerous
benefits as
a dietary
supplement.
I have previously
reported its
benefits in
heart disease,
managing blood
lipids, arterial
disease in
the legs,
and kidney
disease. As
acetyl L-carnitine,
it helps in
the preservation
of brain function
when combined
with alpha-lipoic
acid. Although
LC is manufactured
in the body,
with aging
or stresses
the production
is reduced,
making supplements
important
to overall
health.
LC has been
helpful in
conditions
related to
oxidative
stress, but
it is not
itself an
antioxidant.
It apparently
increases
the expression
of genes related
to the production
of two antioxidant
substances,
heme oxygenase
and nitric
oxide. These
two substances
are also anti-inflammatory
and reduce
excessive
cell proliferation,
providing
still further
benefits from
taking LC
supplements
to reduce
heart disease
and cancer.
A recent
article has
noted that
LC supplements
help cancer
patients by
reducing fatigue
associated
with both
the disease
and with the
chemotherapies
used to treat
it. Researchers
treated 12
advanced cancer
patients who
were on chemotherapy
with 6000
mg per day
of LC for
4 weeks. Fatigue
was significantly
decreased
and quality
of life improved,
as measured
on a standardized
symptom questionnaire.
Patients with
advanced cancer
often have
muscle wasting
(cachexia)
but in these
patients LC
supplements
increased
their muscle
mass and appetites,
important
contributors
to survival
and quality
of life.
L-carnitine
is necessary
for the metabolism
of fatty acids
for energy
in the mitochondria.
It is the
critical transport
molecule to
take the fatty
acids across
the mitochondrial
membrane.
Depletion
of LC impairs
cellular energy
production.
Cancer chemotherapy
drugs increase
the excretion
of LC in the
urine, reducing
the amount
available
to the cells.
Also, cancer
patients have
increased
metabolic
requirements
for LC.
An earlier
study showed
that LC protects
against the
development
of liver cancer
in an animal
model. Chronic
inflammation
(including
alcohol damage
and hepatitis
both of which
contribute
to the development
of cirrhosis)
plays a role
in the development
of liver cancer.
Abnormal mitochondrial
function that
results from
the chronic
damage leads
to increasing
oxygen free
radical production.
LC significantly
inhibits the
formation
of these free
radicals,
reducing oxidative
damage, inflammation,
and cancer
risk.
In type I
diabetics,
nerve degeneration
(neuropathy)
is a complication
of high sugar
levels, and
controlling
blood sugar
is one goal
of therapy.
However, even
in young diabetics,
beginning
signs of neuropathy
can occur
early. In
51 diabetics
averaging
12 years old,
75 percent
of them had
measurable
nerve conduction
defects. Half
were given
supplements
of 2000-3000
mg of L-carnitine
per day for
two months.
At the end
of the study,
those with
the earliest
stages of
neurological
deficit had
a 44-50 percent
improvement
in signs of
neuropathy,
while those
with more
advanced deficits
did not improve
as much (perhaps
needing higher
doses or longer
treatment).
Lycopene
is an antioxidant
red carotenoid
found in tomatoes
that helps
to reduce
the risk of
heart disease,
loss of vision,
and prostate
cancer. A
recent study
in people
with moderate
elevations
of blood pressure
shows that
lycopene can
significantly
lower systolic
pressure (the
higher number).
Researchers
evaluated
31 subjects
from 30 to
70 years old
with stage
1 hypertension
(systolic
pressure of
140-159 and
diastolic
of 90-99).
Supplements
of a tomato
extract containing
lycopene were
administered
for four weeks,
alternating
with a placebo
for four weeks.
While on the
active substance,
their systolic
blood pressures
dropped by
10 points.
Diastolic
pressure dropped
by an average
of 4 points.
In addition,
while on the
tomato extract,
evidence of
lipid peroxidation
was also significantly
reduced. None
of the subjects
had been on
medications
for hypertension.
Any pressures
over 120/80
increase the
risk of arteriosclerosis
and other
diseases.
Lycopene also
improves lung
function in
people with
asthma or
chronic obstructive
pulmonary
disease (COPD).
Lycopene
has other
benefits as
well, including
protecting
the skin from
the effects
of ultraviolet
light. Volunteers
taking lycopene
for 10-12
weeks had
a decrease
in the redness
response to
UV, suggesting
protection
from sun exposure.
In an animal
study, lycopene
protected
animals from
the damaging
heart and
kidney effects
of Adriamycin,
a cancer chemotherapy
drug.
Interestingly,
lycopene is
even more
abundant in
several fruits
than in tomatoes.
Pink and red
grapefruit,
papaya, red
navel oranges,
and watermelon
all have higher
lycopene levels
than fresh
tomatoes,
(20 to 72
mcg per gram,
versus 8-42
for tomatoes),
and their
juices have
even more.
However, tomatoes
are higher
when cooked
or concentrated,
as in sauces,
tomato paste,
or juice.
Stopping
smoking is
notoriously
difficult,
but many people
still manage
to stop, even
if they have
been smoking
heavily for
many years.
A new study
shows that
guided imagery
helps smokers
in their efforts
to stop. Subjects
were divided
into two groups,
both given
counseling
and educational
sessions.
Of the 71
subjects,
38 were also
trained in
visualization,
and given
a 20-minute
audiotape
to practice
daily.
The tape
included muscle
relaxation,
breathing
exercises
to calm the
mind, and
visualizing
themselves
healthy and
exercising.
In the intervention
group, 26
percent were
still abstinent
at the end
of two years,
while the
control group
had only a
12 percent
success rate.
Visualization
also helps
other health
problems,
such as headaches
and arthritis.
In another
study, a workplace
counseling
program also
helped. Of
223 subjects
who complied
(out of 308
who consented
to participate),
smoking cessation
was successful
in 40-55 percent
after one
year, and
intensive
counseling
helped 96
percent of
those to maintain
abstinence
for another
12 months.
All successful
participants
reported an
improved quality
of life.
Q. I've
had kidney
stones. Can
I still take
supplements
of vitamin
C?
DL, Florida,
via email
A. Vitamin
C does not
cause kidney
stones. This
is a myth
that has been
around since
1973, but
no evidence
of a problem
has surfaced
in spite of
the large
number of
people taking
large doses
of vitamin
C in a variety
of forms.
(Unfortunately,
a myth is
something
that never
was true and
always will
be.)
The most
common kidney
stones are
composed of
calcium oxalate.
One of the
best ways
to avoid them
is to be sure
to drink enough
water. Normal
amounts of
calcium in
the diet are
usually not
a problem,
and may even
help to reduce
intestinal
absorption
of oxalate,
reducing the
formation
of such stones.
Oxalate stones
can be prevented
with adequate
dietary intake
of magnesium
(400-500 mg
as aspartate
or citrate)
and vitamin
B6 (pyridoxine,
100 mg), as
well as adequate
fluids. Reducing
animal protein
in the diet
can help by
lowering the
urinary excretion
of calcium.
Vegetarians
have a lower
incidence
of kidney
stones (vegetable
protein may
not be a problem).
Reducing
salt intake
and increasing
potassium
may also be
helpful in
reducing calcium
oxalate stones.
A diet high
in vegetables,
whole grains,
beans, and
fruits is
very high
in potassium
and low in
sodium. Citrus
fruits also
contain lots
of citric
acid, which
may also help
to prevent
stone formation.
Eliminate
caffeine (coffee,
tea, chocolate)
and sugar
from the diet.
Both of these
may increase
calcium in
the urine
and enhance
stone formation.
You do not
need to worry
about vitamin
C.
Calo
LA, et al.,
Antioxidant
effect of
L-carnitine
and its short
chain esters:
relevance
for the protection
from oxidative
stress related
cardiovascular
damage. Int
J Cardiol.
2006 Feb 8;107(1):54-60.
Gramignano
G, et al.,
Efficacy of
l-carnitine
administration
on fatigue...
in 12 advanced
cancer patients
undergoing
anticancer
therapy. Nutrition.
2006 Feb;22(2):136-45.
Chang
B, et al.,
L-carnitine
inhibits hepatocarcinogenesis
via protection
of mitochondria.
Int J Cancer.
2005 Feb 20;113(5):719-29.
Uzun
N, et al.,
Peripheric
and automatic
neuropathy
in children
with type
1 diabetes
mellitus:
the effect
of L-carnitine
treatment...
Electromyogr
Clin Neurophysiol.
2005 Sep-Oct;45(6):343-51.
Sachan
DS, et al.,
Decreasing
oxidative
stress with
choline and
carnitine
in women.
J Am Coll
Nutr. 2005
Jun;24(3):172-6.
Engelhard
YN, et al.,
Natural antioxidants
from tomato
extract reduce
blood pressure...
Am Heart J.
2006 Jan;151(1):100.
Mohanty
NK, et al.,
Lycopene as
a chemopreventive
agent in the
treatment
of high-grade
prostate intraepithelial
neoplasia.
Urol Oncol.
2005 Nov-Dec;23(6):383-5.
Ochs-Balcom
HM, et al.,
Antioxidants,
oxidative
stress, and
pulmonary
function in
individuals
diagnosed
with asthma
or COPD. Eur
J Clin Nutr.
2006 Feb 15;
[Epub ahead
of print]
Stahl
W, et al.,
Lycopene-rich
products and
dietary photoprotection.
Photochem
Photobiol
Sci. 2006
Feb;5(2):238-42.
Yilmaz
S, et al.,
Protective
effect of
lycopene on
adriamycin-induced
cardiotoxicity
and nephrotoxicity.
Toxicology.
2006 Feb 1;218(2-3):164-71.
Wynd
CA, Guided
health imagery
for smoking
cessation
and long-term
abstinence.
J Nurs Scholarsh.
2005;37(3):245-50.
Hutter
H, et al.,
Smoking cessation
at the workplace:
1 year success
of short seminars.
Int Arch Occup
Environ Health.
2006 Jan;79(1):42-8.
Baird
CL, Sands
L, A pilot
study of the
effectiveness
of guided
imagery with
progressive
muscle relaxation
to reduce
chronic pain
... Pain Manag
Nurs. 2004
Sep;5(3):97-104.
a. Statin
drugs for
high cholesterol
levels were
thought to
reduce the
risk of age-related
macular degeneration,
but new research
shows just
the opposite.
(McGwin G
Jr, et al.,
3-hydroxy-3-methylglutaryl
coenzyme a
reductase
inhibitors
and the presence
of age-related
macular degeneration
in the Cardiovascular
Health Study.
Arch Ophthalmol.
2006 Jan;124(1):33-7.)
In data from
2755 subjects,
statins were
shown to increase
macular degeneration
by 13 percent,
and after
statistical
adjustments
the number
climbed to
40 percent.
This was only
a trend, but
it is important
in considering
whether to
take the medications,
especially
since safe
alternatives
exist (policosanol,
red yeast
rice, niacin,
and gugulipids,
among others).
b. Compounds
found in soy
and cruciferous
vegetables
(cabbage,
broccoli and
others) enhance
DNA repair,
providing
some explanation
as to why
these foods
help to prevent
cancer. Genistein
from soy and
indole-3 carbinol
from the vegetables
administered
to both breast
and prostate
cells increase
the levels
of two proteins
(BRCA1 and
BRCA2) that
enhance DNA
repair. Combining
the two phytochemicals
works even
better. (Fan
S, et al.,
BRCA1 and
BRCA2 as molecular
targets for
phytochemicals
indole-3-carbinol
and genistein
in breast
and prostate
cancer cells.
Br J Cancer.
2006 Feb 13;94(3):407-26.)
In a study
of 14,850
men and women,
the group
with the highest
saturated
fat intake,
had a 4.3
percent lower
bone density
than the group
with the lowest
intake. Men
under 50 had
the most clear-cut
effect, but
it also affected
women. This
result was
after adjustments
for age, sex,
weight, height,
race, total
energy, dietary
calcium, smoking,
weight-bearing
exercise and
hormone replacement
in women.
The results
were independent
of dietary
protein and
vitamin C.
(Corwin RL,
et al., Dietary
saturated
fat intake
is inversely
associated
with bone
density in
humans: analysis
of NHANES
III. J Nutr.
2006 Jan;136(1):159-65.
In a skillet
or wok, stir
fry chopped
onions and
garlic with
some diced
celery in
olive oil
(you can also
add diced
carrots as
an option).
In a large
soup pot,
put in cleaned,
diced potatoes
and more than
enough water
to cover.
You can also
use some organic
vegetable
stock or broth
(Imagine Foods,
Pacific Foods,
or other brands)
instead of
some of the
water. Add
a touch of
cumin, chopped
fresh parsley,
thyme, fresh
ground black
pepper, a
bunch of chopped
fresh dill,
and a small
amount of
soy sauce
to taste (you
can use sea
salt if you
prefer). Put
the stir fry
mixture into
the pot and
cover it to
bring to a
boil, and
then simmer
until the
potatoes are
just starting
to soften.
While simmering
the mix, mince
a bunch of
fresh kale.
Add the kale
to the soup
and cook until
this is tender.
Sprinkle on
some uncooked
minced dill
at the end.
