Coenzyme
Q10 and
migraine
Low-carb/high
protein
diets
Low
protein
reduces
cancer
risks
Exercise
lowers
breast
cancer
risk
Diet
reduces
prostate
cancer
risk
Benefits
of lignans
and soy
isoflavones
Ask
Dr. J:
Healthy
Weight
Gain
Supplements
of Coenzyme
Q10 help
migraine
headaches.
In a double-blind,
placebo controlled
study of
42 migraine
patients,
subjects
received
either 300
mg of coenzyme
Q10 per day
or a placebo.
Within three
months, treatment
led to a
reduction
in the frequency
of headaches,
the number
of days with
nausea, and
the number
of headache
days. Treatment
produced
no side effects.
Half of the
subjects
in the treatment
group had
fewer headaches,
compared
with only
14 percent
in the placebo
group (Sandor
PS, et al.,
Efficacy
of coenzyme
Q10 in migraine
prophylaxis:
a randomized
controlled
trial. Neurology.
2005 Feb
22;64(4):713-5.)
A new study
of diet suggests
that low-carbohydrate
diets do
not raise
the risk
of heart
disease.
The Nurses’ Health
Study examined
the effects
of different
nutritional
combinations
among 82,202
women over
a period
of 20 years.
The researchers
did find
that the
quality of
the carbohydrate
and the source
of the protein
and fat were
significant.
(Halton TL,
et al., Low-carbohydrate-diet
score and
the risk
of coronary
heart disease
in women.
N Engl J
Med. 2006
Nov 9;355(19):1991-2002.)
This study
compared
those subjects
with the
lowest carbohydrate
intake (bottom
10 percent)
with those
who had the
highest intake
(top 10 percent)
and evaluated
the incidence
of heart
disease.
One problem
with this
method is
that the
researchers
used total
caloric intake
as carbohydrate
without distinguishing
the amounts
of sugar
and white
flour versus
the intake
of whole
grains, beans,
and fruits,
and other
high-fiber
sources of
carbohydrate.
As a result,
any purported
benefits
from consuming “low
carbohydrates” could
be totally
due to the
reduced intake
of sugar
and white
flour and
other refined
grains or
sweeteners.
One effect
of this would
be to conceal
the dangers
of high-protein
diets when
compared
to high-carbohydrate
diets rich
in whole
grains, beans,
vegetables
and fruits.
Numerous
studies have
shown reduced
disease and
mortality
when adding
whole grains
and other
unrefined
carbohydrate
sources to
the diet.
(Lang R,
Jebb SA,
Proc Nutr
Soc. 2003
Feb; 62(1):
123-7; Steffen
LM, et al.
Am J Clin
Nutr. 2003
Sep;78(3):383-90;
Jacobs DR
Jr, et al.,
Am J Public
Health. 1999
Mar;89(3):322-9;
Liu S, J
Am Coll Nutr
2002 Aug;21(4):298-306;
Liu S, A
J Clin Nutr
1999;70:307-308,412-419;
Cotterchio
M, et al.,
J Nutr. 2006
Dec; 136(12):3046-53;
and others.)
These studies
show that
the rate
of heart
disease,
diabetes,
and a variety
of cancers
are reduced
by whole
grains, legumes,
fruits and
vegetables.
It appears
from this
and other
research
that fiber,
flavonoids,
antioxidants,
and other
phytochemicals
found in
unrefined
carbohydrate
foods are
protective.
Another finding
in the current
study was
that all
of the apparent
benefit of
the lower-carbohydrate
diets resulted
if the sources
of the protein
and fat in
the diet
were vegetarian.
A new study
suggests
mechanisms
by which
a low protein
diet might
reduce the
risk of cancer.
(Fontana
L, et al.,
Long-term
low-protein,
low-calorie
diet and
endurance
exercise
modulate
metabolic
factors associated
with cancer
risk. Am
J Clin Nutr.
2006 Dec;84(6):
1456-62.)
The researchers
noted that
long-term,
low-protein
or low-calorie
diets, as
well as endurance
exercise,
are associated
with a lower
incidence
of cancer.
The researchers
found that
those on
low protein
or low calorie
intake, or
exercisers
had lower
levels of
insulin,
inflammatory
markers such
as CRP, and
sex hormones.
In the low-protein
and low-calorie
groups, growth
factors such
as IGF-1
(insulin-like
growth factor)
were lower,
but these
were not
influenced
by exercise.
These plasma
markers are
all associated
with increased
cancer risk.
Only the
dietary changes
influenced
all the markers.
In the Iowa
Women’s
Health Study
of 41,836
post-menopausal
women, a
new analysis
shows that
recreational
exercise
lowers the
risk of breast
cancer. (Bardia
A, et al.,
Recreational
Physical
Activity
and Risk
of Postmenopausal
Breast Cancer
Based on
Hormone Receptor
Status. Arch
Intern Med.
2006 Dec
11;166(22):2478-83.)
Those women
who did the
most exercise
had a 15
percent lower
risk of breast
cancer than
those who
did the least
exercise,
and the risk
of estrogen
receptor
positive
tumors was
similarly
reduced.
These are
the riskiest
tumors. Some
estrogen
sensitive
tumors had
a 44 percent
lower risk.
A review
article in
a German
scientific
journal concluded
that dietary
choices and
dietary supplements
could reduce
the risk
of prostate
cancer. (Theobald
S. Nutrition
and prostate
cancer--what
is the scientific
evidence?
Med Monatsschr
Pharm. 2006
Oct;29(10):371-7.)
The author
noted that
a high intake
of total
fat, saturated
fats, meat,
dairy, and
calcium were
associated
with an increased
risk of prostate
cancer.
Conversely,
lower risk
was seen
with a high
intake of
tomato products,
soy, lycopene
(a carotenoid
found in
tomato, watermelon,
red grapefruit
and red navel
oranges),
selenium,
omega-3 oils
from fish,
and vitamin
E (in smokers).
Also, supplements
of tomato
derivatives
and selenium
could slow
the progression
of tumor
growth. The
author also
noted that
selenium
supplements
could reduce
the toxicity
of chemotherapy
and enhance
its effectiveness.
Plant compounds
that have
mild estrogen-like
activity
include isoflavones,
present in
a variety
of beans,
especially
soybeans,
and lignans
found in
grains, fruits,
nuts, some
vegetables,
and seeds
(especially
flaxseeds).
These substances
have a variety
of health
benefits.
New research
on 2985 subjects
shows that
those with
the highest
lignan intake
had a 27
percent lower
risk of colo-rectal
cancer, while
those with
the highest
isoflavone
intake had
a 29 percent
lower risk,
compared
to those
with the
lowest intake
of the two
substances.
(Cotterchio
M, et al.,
Dietary phytoestrogen
intake is
associated
with reduced
colorectal
cancer risk.
J Nutr. 2006
Dec;136(12):3046-53.)
Other research
shows a lowered
risk of breast
and prostate
cancers.
While some
writers have
expressed
concerns
about the
possible “dangers” of
soy intake,
the evidence
continues
to accumulate
that typical
dietary amounts
of minimally
processed
soy products
(such as
tofu, soymilk,
and tempeh)
have a variety
of health
benefits.
Setchell
evaluated
the risks
and benefits
of soy intake
in 2001 (Setchell
KD, Soy isoflavones--benefits
and risks
from nature's
selective
estrogen
receptor
modulators
(SERMs).
J Am Coll
Nutr. 2001
Oct;20(5
Suppl):354S-362S).
He estimated
that soy
food intake
among Asian
adults ranges
from 2 to
4 ounces
per day,
providing
7 to 14 grams
of soy protein,
and 15 to
70 mg of
isoflavones
daily.
Isoflavones
contribute
to lowered
cholesterol,
reduced atherosclerosis,
and improved
blood vessel
reactivity
(greater
relaxation
and dilation
of the arteries
leading to
improved
blood flow:
Honore EK,
et al., Fertil
Steril. 1997
Jan;67(1):148-54.).
Other studies
indicate
that soy
isoflavones
limit bone
turnover
and reduce
post-menopausal
bone loss.
They are
also antioxidant
and anti-inflammatory.
Some animal
studies suggesting
problems
with soy
ignored the
species differences
in metabolism
of isoflavones
(the cat
family, for
example,
lacks an
enzyme to
help metabolize
the phytoestrogens
so these
have much
greater hormonal
effects in
cats than
in humans).
Other problems
are due to
the ingestion
of extremely
high amounts
of phytoestrogens
that go far
beyond the
typical human
dietary intake.
The concern
about thyroid
inhibition
is based
on test-tube
studies of
the blockage
of an enzyme
that is required
for thyroid
hormone production
(thyroid
peroxidase),
but the levels
of isoflavones
required
to show this
negative
effect are
extremely
high, and
again unrelated
to typical
soy food
consumption
in humans.
(This enzyme
is also inhibited
by other
flavonoids
commonly
present in
many fruits
and vegetables,
but they
do not have
adverse effects
either).
While breast
milk is the
ideal food
for infants,
those who
are fed soy
formula do
not have
evidence
of thyroid
problems
(retardation
of growth
and development).
This suggests
that isoflavones
do not lead
to significant
thyroid inhibition.
Still, it
is best for
brain development
if infants
are breast
fed so they
would get
the omega-3
fatty acids
present in
breast milk.
Finally,
some writers
and medical
colleagues
have suggested
that Asians
do not eat
as much soy
food as has
been thought.
The numbers
noted above
are one indication
that for
adults in
Asia soy
intake is
moderately
high (and
very high
compared
to typical
Western diets).
During my
visits to
Japan for
consulting,
I have found
that soy
foods are
readily available
in grocery
stores and
served in
most restaurants.
I have eaten
at restaurants
that specialize
in numerous
ways to prepare
soy foods.
Soy consumption
in Asia now
has a lot
of competition
with more
abundant
and affordable
supplies
of meat and
dairy, and
the transition
to more animal
products
and less
soy is associated
with an increase
of some diseases,
such as heart
disease as
well as increasing
average body
weight. I
am not a
proponent
of texturized
soy protein
or any other
highly processed
and adulterated
foods, but
minimally
processed
soy, such
as tofu,
tempeh, and
soy milk
are healthful.
Q: How can
I gain weight
in a healthful
way, without
having to
eat lots
of ice cream
and overloading
the diet
with excessive
amounts of
fat?
KK, Netherlands,
via Internet
A: It is
not often
that I have
questions
on how to
gain weight,
as overweight
and obesity
are far more
common problems
in industrialized
cultures.
However,
a significant
number of
people do
have problems
with being
underweight.
It is important
first to
make sure
there is
no underlying
health issue,
such as malabsorption,
infectious
diseases,
hyperthyroidism,
liver problems,
or malignancies.
If none of
these is
the issue,
you can gain
weight healthfully
by some dietary
choices and
a combination
of regular
exercises.
Include
extra oily
foods that
contain healthful
essential
fatty acids.
These include
avocados
(added to
salads or
as guacamole),
sesame tahini
(in salad
dressings,
vegetable
dips, or
in hummus – a
chick pea
dip, and
baba ghanouj – an
eggplant
dip), and
seeds and
nuts. Peanuts
and soybeans
are the highest
legumes in
fat content,
so tofu and
peanut butter
might help.
Also, coconut
is healthful
and relatively
high in calories.
Add it to
smoothies
or use some
coconut milk
in sautéed
vegetables
with brown
rice.
You can
also include
olive oil
and flaxseed
oil in your
diet as part
of salad
dressings
or drizzled
over vegetables
and potatoes.
It is helpful
to eat frequently,
with nutritious
between meal
snacks, and
it may help
to take pancreatic
digestive
enzymes.
Regular
exercise
and weight
lifting to
build muscle
will help
make sure
that you
are putting
on muscle
as well as
gaining some
fat weight.
Increasing
muscle mass
is important
for general
health, longevity,
and blood
sugar control.
