Unhealthy Aspect of Exercise? Probably Not.

Posted on November 3, 2013 by Warren Dostie

tools2do

As you’re clanging away on those weights or huffin it out on the trail, your body is producing a swarm of destructive little by products.  We all know them well, they go by the name of free-radicals.   They are harmful to your DNA, they can disrupt cell membranes, they contribute to aging on virtually all levels.  So we should make every effort to mitigate their effects or better still neutralize them right on the spot, right?   Maybe, maybe not.

There is a new theory in the health circles, one that states that you should not attempt to stop the free radical production attributed to exercise because this may be one of the underlying mechanisms behind the beneficial gains associated with working out.  The theory does make a bit of sense when you consider that exercise itself is a destructive event for the muscles and supportive tissue.  It’s all part of Mother Natures plan –  it receives the stimulus in the form of hard challenging exertion,  and then overcompensates in rebuilding after the ordeal.   We can see that the hormonal response and the “micro- tears” that must be repaired set the stage for this.  So it goes by the same token (again maybe) that the damage from free radicals may be required for this process.  There are even a few studies that back this up.

In the July 22 edition of the Journal of Physiology, a small study was published showing that 250 mg of resveratrol administered immediately after workouts diminished the cardiovascular improvements compared to a control group.  There were no beneficial gains in blood pressure, lipid profile and other factors.  Resveratrol is one of the cutting edge supplements particularly in the arena of anti-aging so this came as quite a surprise.

Another study published a few years back in the Proceedings of the National Academy of Sciences also questioned the benefit of antioxidants post workout.  They showed that high Vitamin C and E administered following exercise can blunt the beneficial effects on insulin sensitivity.  Though these studies are limited they may be making a point.

Again this comes back to the implication that free radical control might shut down one of the pathways to improvement.  It makes a good case, at least logically.  Other so-called negatives of working out such as the creation of lactic acid and the formation of “bad” Prostaglandin F2 are believed to be some of the strongest stimulators of improvement.  In the same way the body responds to the heightened level of  reactive species by producing more of it’s own critical  antioxidant enzymes like SOD (superoxide dismutase).

I guess that until more research comes out we should concentrate upon natural dietary replenishment after our training:  Have that whey shake, add some carbs and mineral rich fruits like bananas and oranges.  This is tried and true and a sure way to getting the most out of your workout.

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Sugar Is Not Toxic, However…

Posted on October 13, 2013 by Warren Dostie

sugar-boat 2

Chances are you’re getting much more sugar than your body needs.

A lot has been said lately on the evils of sugar overconsumption.  It seems to have replaced saturated fat as public enemy #1 for our health.  There is actually plenty of good reason for this concern.  Excess glucose and the resultant elevated insulin is one of the primary contributing factors for everything from dementia to skin aging.   (Did you know that that big hunk of bread is putting wrinkles on your face?)  Too many carbs can completely shut down any plans you have for losing weight, it can also contribute to fatigue and arthritis pain, and of course can indirectly cause type 11 diabetes and a host of other problems.  Not a good payoff for that meal in our plate.   But we need to see sugar in its true light to design our diets correctly.

Sugar is not a poison.  It is a miraculous substance, providing such a quick burst of energy production when we need it.    Our early ancestors relied heavily on that quick piece of fruit hanging, or that stolen bit of honey that they found.  In those natural forms it came with lots of fiber and other nutrients that counteracted any tendencies for overstimulation of insulin and other drawbacks.  Of course, they required the extra glucose for the strenuous activity which was a part of everyday life back then.  We live in an entirely different world.

Getting a high dose of sugar when we are basically just sitting around is like throwing jet fuel into your car’s gas tank.  It’s an explosive mix.   High sugar along with excessive cooking is the primary cause of glycation, a powerful premature ager in our diets.  We need to look at the total glucose load as well as the rapidity of absorbtion to control this.

High glucose also stimulates more rapid shortening of telomeres  – hastening the end of our capacity to replace our cells.  It also promotes increased free radical activity, and also an inevitable increase in the production of cortisol, another hormone with risky potentials.

These drastic pitfalls occur again because of our modern food production methods and our sedentary lifestyles.  Because of the fact that natural forms of sugar exists in so many healthy foods  we don’t want to stigmatize it, just control the way that we consume it.   So what is the obvious answer?  Eat natural.  Avoid starchy foods – go easy on bread, rice, pasta even if it’s whole grain.  They present some benefit, but the total carbohydrate load is a major concern.  On the other hand, don’t worry about the minimal sugar contained in highly nutritious foods like carrots, beets, tomatoes and other fruit.  Fruit juices should be limited of course, but they are highly processed.  That’s the key phrase to watch.

Here is one of my biggest pet peeves.  Adding condiments and spices is one of the quickest ways to add nutrition to an otherwise lame meal.  I’ve written about it here, and here.  I’ve known people who would take two slices of bread, throw in a thin slice of meat and cheese and call it a healthy lunch.  ???  Heres another version of this:

Bad Burger

From a glucose control (and overall health) perspective, you’d be better off choosing this option:

better burger

Catsup contains Vitamin C, potassium, and phytonutrients like lycopene.  Mustard contain curcumen and other nutrients.   Though there is some sugar in them, they are a much better choice!

So try to add lots of color, vegetables and spices to your meal.  Avoid those white starchy foods as much as possible.  You will be helping your body in so many ways!

Warren

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Detox Charlatans – Don’t Fall For the Miracle Pitch

Posted on October 6, 2013 by Warren Dostie

detox cleanse

In certain health spas, and promoted by so-called health experts is the miracle program of “cleansing and detoxification”.  If you are contemplating it yourself, understand that this is a potentially risky undertaking, and the benefits to be gained by it are few if any.  To keep it in perspective remember this fact:  Elliminating toxins is an ongoing process, just like dieting itself.  Though you can gradually rid yourself of these, like losing weight it takes time and really requires some lifestyle changes.  But lets look at some of the ridiculous proclamations they love to spout.

“With my ‘toxin cleanse’  you can lose up to ten pounds in the first week!”   Their theory is that over the years you accumulate ten or more pounds of feces in your bowel, and “you require a strict fast period with my high-fiber stimulator to get it out.”  Yikes!  I hope none of my readers fall for that one.  Try to imagine how much of that substance ten pounds would represent.  It would probably fill two football helmets!  Your large intestine is maybe 6 feet long.  If you stuffed all that (and some claim much more) into your intestine it would swell up like an anaconda after swallowing a moose.   It just ain’t so folks.  When doctors call for a colonoscopy they administer drinks that totally cleanse the bowel.  They have to see the whole thing clearly.  Those drinks only eliminate a fraction of that  ten pounds.

Of course there are many legitimate detoxification programs to deal with specific diseases or in the case of poisoning, but these should only be undertaken with the guidance of a doctor.  Still, there is no denying that our modern food processing methods and environmental contamination can create an unhealthful situation for our bodies if we aren’t vigilant.  Here are a few true ways you can protect and improve your own diet.  You’ll note that they represent pretty fundamental practices that we are all aware of.

  1. Cut down on processed meats and seek out organic vegetables whenever possible.  At the grocer the healthiest foods are usually around the perimeter, not in the aisles.  I like the old saying:  “If it can’t go bad it probably is!”
  2. Wash all of your fruits and vegetables thoroughly.  A great way to do this is to dump them into a pot filled with water and shake em around.  This is superior to rinsing under the tap.  Also – don’t forget to rinse off meat!  Few people think of this, but the surface of the meat collects knife and other cutting implement contamination.  Usually a quick rinse will not harm the flavor of the meat.
  3. Consume a lot of healthy and high fiber foods like those shown in the pic.  This collection is very decontamination-friendly for various reasons.  Whey, broccoli, walnuts and asparagus all foster higher levels of glutathione, the critical antioxidant and liver detox chemical.  Drinking plenty of water helps digestion and flushing toxins from the digestive system.
  4. Look for certain herbs and substances that can promote chelation and removal of heavy metals from the system.  These include the universal antioxidant and miracle supplement Lipoic acid, as well as herbs like coriander, curcumin and chlorella (an alga that can protect against toxic chemicals such as dioxin.)

Your health is literally in your hands, and in your mouth.  Limiting contamination in todays world is pretty simple and even easy if you follow certain guidelines.  Make sure you maintain a healthy lifestyle and you won’t have to opt for quack treatments!

Warren

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Scenic Fitness Training

Posted on September 29, 2013 by Warren Dostie

rockingham rec trail 2

Wherever you may be, the perfect trail for your run or bike ride is probably just around the corner.  I recently discovered the huge network of “rails to trails” biking and snowmobile paths, and what a find it was!   As far as I’m concerned they could have charged me for admission!

Since the 1960’s, with the environmental movement and the lessened demand for rail transportation there has been a trend to converting these old unused railroad runs to recreational use.  Snowmobilers and mountain bikers have utilized them all along, and now the local communities have begun programs to upgrade them for general popular use.  The convenience and local scenery can be pretty impressive:

rock rec trail marsh

I take my training seriously.   This is the perfect solution for me.  I hate running on pavement because it bothers my feet; I also hate dodging all the traffic – but I love nature.  You can find 1/4, half mile or full mile long stretches to time yourself. There are also many bisecting roads that break up the route into your exactly desired length, and all the while you are cruising along in the beautiful wild-side.    Check it out.  You might be surprised to find that there’s one just through the trees or up the road from your house.  I did.   Heres a link to find them for those in the US:  traillink.com

The trail beckons you…..

rock rec trail 4 (2)

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The Top Ten Healthiest Foods

Posted on September 8, 2013 by Warren Dostie

dish

Every health advocate has their own favorite top ten list, but what are the ones that you can realistically use to fortify your diet on a day-to-day basis?
In browsing the web, you might find that many nutritionists omit the factors of proportion and availability when compiling their list.   Some foods are very high in micronutrients but fall short in protein, carbs and essential fats, etc.   A complete top ten list should address all that.   It must also contain foods you could actually see yourself eating.  In other words, the exotic ones like kelp and chlorophyll may deliver remarkable health benefits,  but when was the last time you came across a chlorophyll casarole recipe?  How about a Kelp salad?

So in the interest of pragmatism and actually making something good happen in your diet, here is my own list of foods you want to try to include – all things considered.

  1. Broccoli.  Theres no disputing it, this food is the gold standard for disease prevention, and including it to your plate is the surest way to cover all the bases.  High in the spectrum of essential vitamins, (it has twice the vitamin C of citrus fruit by weight)  it is also a good source of calcium which is sometimes difficult to get if you don’t consume dairy products regularly.  In the area of disease fighting phytonutrients such as sulphorophane, Indole 3 carbinol, and D-glucarate, etc. it has no equal.  Broccoli also ups the production of that most crucial antioxidant glutathione.   Try adding a bit to the corner of that plate as often as you can.  Here’s a good source for ideas on preparation.
  2. Blueberries.  The evidence for the benefits of consuming blueberries just keeps growing daily.  They have remarkable protective properties for the brain, for immunity and in energy generation.  They contain the polyphenols resveratrol and pterostilbene which can increase insulin sensitivity, inhibit inflammation,  reduce glycation, and have shown to mimic drastic calorie restrictive diets – and the resultant increases in longevity shown in many species.  Not a bad list.  Why not substitute frozen blueberries/strawberries for ice cream or cake at dessert?  A small partially thawed dish is mighty tasty.
  3. Fish.  Fish is a great source of protein, minerals and vitamins.  The eskimos subsisted on a diet of almost exclusively fish (and a few other game selections.); raw fish enables the absorbtion of otherwise unavailable nutrients.  The importance of the omega 3 contained in cold water fish is also very well established.  One sad thing to note, however.  I would have rated fish number one if not for the fact that it is not recommended to eat it more than once or twice a week because of the mercury and other heavy metals it is contaminated with.  What Irony!  Luckily you can receive equal benefit from omega 3 supplementation.  To limit the exposure to toxic metals, opt for wild salmon or sardines.  Tuna unfortunately is fairly high in the contamination, especially the dark tuna (which has the most omega 3!) 😦
  4. Whey Protein.  As a source of essential amino acids (proteins) whey ranks at the top of the list.  It can counter many of the debilitating effects of aging:  weight gain, muscle loss (through enhanced protein synthesis), diminished immunity, even possibly rising blood pressure and type 2 diabetes.  More good news for the lactose intolerant:  Whey is usually far better tolerated than milk, as most of the aggravating constituents are removed in the process of mfg.  Its disease fighting potential is a benefit no one wants to miss out on.  Give it a try this winter season!
  5. Collard Greens.  Similar to broccoli in its cancer-fighting potential, it is also a good source or calcium, vit k and other important nutrients.
  6. Green Peas.  Green peas cover the broad spectrum of necessary vitamins better than any vegetable I’ve researched.  They also are high in fiber, and pea protein is one of your best choices.  Green peas are very versatile, they go great in stir fry and many other dishes.  Get em fresh, not in the can.
  7. Pomegranate.  Pomegranate consistently rates among the leaders in antioxidant activity.  It inhibits pro-inflammatory NF-KB (Nuclear Factor KappaB) leading to favorable genetic expression and the reduction of deadly cancers.  It also increases PON-1 (Paraoxonase-1) an enzyme necessary for the function of HDL – good cholesterol.  Studies have shown that pomegranate can actually reverse areterial plaque buildup.  (see “studies” page above).  I drink a pomegranate/tart cherry/selzer combination every night.  It complements the other components of a healthy meal instead of inhibiting them.
  8. Sweet potatoes.  “I yam what I yam” –  that would be a wise choice.  These are loaded with vitamins A, C and beta-carotene,  and are one of the best tickets for fiber in the diet.  Like berries they are also high in anthocyanins.  They contain as much potassium as do potatoes, why not substitute them for the spuds?  An easy choice for health.
  9. Coffee.  Coffee ranks higher in antioxidant content than any food tested to date.  It can lower the risk of many cancers, and can be a great aid to losing weight and fighting diabetes.  One study showed that drinking 5 cups of coffee per day reduced the risk of stroke by 36%.  (Diabetologia 2006 Nov;49(11):2618-26)  I rarely find it hard to include this beverage in my diet. 🙂
  10. _______________  I left this one blank because there are so many contenders.  What are your own suggestions?  Some possible choices:  Avocados, kale, walnuts, spinach, Brussels sprouts …..

Try to crowd out the unhealthy items on your plate with a few of these daily.  If you can make it a habit over time you will soon be basking in the glow of your smart choices!

To your health –

Warren

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Healthy Eating: Good Crop – Bad Crop

Posted on September 1, 2013 by Warren Dostie

crop6

From a pure health standpoint, which of these two salads do you think is the most nutritious? Now that’s a tough one ain’t it? Which one do you think represents the most typical one served up in a restaurant? (Hint – it’s the one that will wilt overnight in the fridge.)  Yes, the chef truly has your best health interest in mind now doesn’t he! 🙂

I know people who eat out frequently and like to include this wonderful dish on the left with their order.  This sets them at ease since they often don’t eat so well at home!  Yes, under analysis it sounds pretty absurd, but it really boils down to a simple matter of habit now doesn’t it?

Salads have traditionally be associated with healthy eating.  This usually is the case, but only if you are consuming a real salad.   The one on the left with it’s useless iceberg lettuce, peeled cucumbers and a few onions bits and tomatoes is actually only slightly better than a side order of fries or chips.  You aren’t getting the much vaunted vitamins, minerals, antioxidants and cancer-fighting phytonutrients right there in exhibit B, you’re really only filling a vacuum in your stomach and easing your conscience a bit.  But it’s pretty easy to change all that.

Next time shopping reach for green leaf lettuce or romaine, include the broccoli and the peppers, and be sure to put them all in that bowl.  It takes only a minute or so to add them, but that minute makes all the difference in the world from a health perspective.

Don’t like the taste or all those weeds?  That’s what your dressing is for.  Select one you like and it might mask the taste – until you develop an appreciation for healthy foods.  There’s a simple solution for everything.

Like they say always select the highly colorful vegetables on the counter.  Their pigments are caused by the very ingredients that promote your health.  If you eat a drab, dull limp tasteless salad that’s exactly what state your health will be!  Why not go for the gusto?

Here’s another tip that can ramp up the benefits:  It’s been said that when vegetables are cooked they lose some of their nutritive content.  That is very true, especially when cooking excessively or at high temperatures.  (slight sautéing can be healthful, as it can break down cell membranes for better digestion – and use olive oil!)  Steaming is usually the best choice for vegetables.  My suggestion is this – as you’re cutting em up, be sure to crunch on a few raw in the process.  Yes, picking is a good thing.  This way you get that unprocessed benefit.  The little things count, and add up.  Your health is truly in your hands.

Speaking of that, this is what I spied hanging on the side of the road while walking the dog.  They’re everywhere!

grapes2

To your health

Warren

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Warning – That Healthy Diet Can Kill YOU

Posted on August 25, 2013 by Warren Dostie

Hold it

Don’t laugh, this seeming contradiction is exactly what they’re telling us nowadays. In recent months we’ve seen an alarming rise in attacks (ok, “evaluations”) against foods and supplements that other more comprehensive studies have shown  to be the healthiest that you can consume. Whats up with all that??   I’m not a “conspiracy” type, but there does seem to be some particular agenda showing itself.

I’m referring to the recent media blitz against omega 3s, L-carnitine, eggs, and now once again, coffee.  These foods have been healthy, reliable staples for centuries and yet when any inconclusive, highly uncontrolled and very general review shows up the media and other groups ballyhoo it as a shocking revelation.  Of course once all the panic and adrenaline settles down,  a little critical analysis often uncovers a slew of inconsistencies.  I guess the sky is not falling.

If you enjoy any of these foods, relax and by all means continue your good habits.  The aforementioned staples have a preponderance of evidence supporting their usage, and it would be very foolish to jump to some alternative that would be far less healthy.  (remember the switch to margarine after the butter scare?)

Here’s a recent observation on the criticism of fish oil.  The latest attack was against our favorite drug of choice – the evil java.  I’ve been drinking about 6-8 cups (or more) of this poison since 1974 so I guess I must be just about ready to keel over!  🙂
Logic and science tell us that coffee is one of the healthiest substances you can imbibe. It rates the highest on the scale of dietary antioxidants. It contains chlorogenic acid, which can control dangerous postprandial (aftermeal) blood glucose spikes and their drastic consequences. In its green bean state it has recently shown great promise in excess weight control, and it has a clear thermogenic effect. But wait – didn’t this study just show it was harmful to you??

The study published in the Mayo Clinic Proceedings looked at 43,727 people from 1971 to 2002.  It showed an elevated death rate of up to 53% for those drinking 28 or more cups per week.  One of the studies authors Xuemei Sui concluded that “drinking more than 4 cups per day may endanger health.”  But the results only pertained to those under the age of 55, which raises a little uncertainty.  If it presents a negative health influence, why wouldn’t it show up in older subjects, when immunity and other factors begin to decline?  There are clearly other factors at play in younger folks, most likely behavioral ones that skew the results.  At least in my opinion.  Again consider that other studies support coffee as a health booster. 

For a sample, this larger study published in the  New England Journal of Medicine.  analyzed over 400,000 subjects age 50 -71 and after adjusting for smoking and other health influences concluded that men and women who drank from 2 – 6 or more cups per day had a  10%(men) to 15%(women) lower risk of dying from all the major causes: stroke, diabetes, heart disease, infections, etc.  You can easily find other reviews that clearly show the benefits of coffee.  I’ve reviewed many, and found that the ones supporting its usage usually are more target and variable-controlled.  It pays to do your research with a critical eye!

I would like to think that coffee, eggs, fish and amino-like substances like carnitine have passed the test of time.  Recent scientific evidence is coming in against highly processed foods, contaminants and sedentary lifestyles as the true sources of our health angst.  So stay tuned to my website if you want the straight goods on these findings – and tip another hot one for me!

Warren

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Workout Multitasking part 2 – HIIT

Posted on August 18, 2013 by Warren Dostie

tough trail

Tough trail

Crossfit is a great work out program, I think their routine (and concept) is about the most challenging I’ve encountered to date. It centers around the principle of high intensity interval training or HIIT, which has shown to be more effective than aerobics and other traditional methods for burning fat, and as for overall physical condition, there is no comparison. (Apologies to aerobic crowd, running and other forms of “cardio” should be a part of everybody’s program.) What I truly love about Crossfit and others of it’s ilk is that your workout is truly up to your imagination – anything goes!   Here’s just a few ideas to try if you really want to bust through those plateaus or cut that body into something fierce.

*  Alternate 20 “jumping jacks” with 20 pushups over and over till you puke (just kidding).  I can currently do 3 cycles, but only 10 pushups on the 3rd.

*  Alternate 5 “snatches” (floor to overhead – I use 90-100lbs for this) with a barbell , with 5 chin-ups.  Some people advocate more chin-ups, but I like the longer cycles vs the higher reps.  (I can only do 15 chin-ups anyway!)  If you can do  3 full cycles you’re a contender.  5 and you’re a phenom.

*  Take it outdoors and design something like my own pictured above.  I run a 1/4 mile course through the woods (and up a big hill) carrying 30lb dumbells.  Halfway thru I pause and do 10 snatches with the weights.  Then run the rest of the course carrying them.   Its a killer.

Don’t worry if you require a bit of rest when doing these routines.  Be sure to keep it short – 20-30 seconds to catch your breath.  Get right back into it and go as far as you can.  You’ll note that on these above that I personally use, the exercises use opposing muscles.  This aids in shaking out lactic acid, and ensures that all muscles are used in the routine.  What I love about it is that you see rapid progress.  I used to have to stop for almost a minute in my little run before doing the snatch with the dumbbell, now just two weeks later I can rush right thru the whole thing!

Cross-training like this is a way to complete body fitness.  You’ll become a true athlete in the process and your body will vividly display the results.  So next time you are plodding through that workout, create a few combinations of your own and use them for a while. It’s a sure way to ramp up your progress and eliminate some boredom too.

Warren

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Workout Multitasking

Posted on August 11, 2013 by Warren Dostie

multitasking

I got a BIG lawn, and a little teeny push mower. It can be a pretty brutal afternoon mowing down this “field”.  So I’ve learned that the correct solution is to make it  just as hard as possible.

Before you conclude that I’m some kind of a nut (which may be true 🙂 consider that there might be method to my madness.  In fact, I’ll show you that by using a little bit of “mental jiu-jitsu” you can provide yourself some mighty impressive returns.  Let me explain:

If you’ve got an unpleasant task to perform, wouldn’t it be better if the labor involved accomplished two objectives at once?  You’ve knuckled down to it anyway, why not eliminate the need to resign yourself to physical labor once again, later?  Of course you could use a rider for the lawn, and then have only one physical ordeal to perform (the workout) , but the way I see it, there are a lot of other things I’d rather do than even sitting on a riding mower for half an hour.  Getting two things done at once is the smarter solution.  Not only that, but you’ll find that there are some other surprising advantages to combining these two tasks.

Of course we all know that it is the total of the physical activity we perform daily that adds up to our net benefit.  The experts harp on this and repeat the usual recommendations to park far from the door at the supermarket, take the stairs instead of the elevator, etc., all sorts of cute ways to ramp up the activity.  But do we really take these recommendations to heart?  I don’t think many people do.  Because of the law of inertia, we always tend to minimize our effort spent, not maximize it.  (the exception of course is when you find some sport or active recreation that you enjoy doing)  So you might as well get something constructive done while you’re doing something for your body.

What surprised me was that by utilizing the chore performed as a warm up, and also a way to maintain my heart rate between sets, I’ve actually increased the effectiveness over that of my regular routine!  This goes counter to what I had expected, because I thought I would be diverting necessary energy away from my workout requirements.  What actually resulted was a greatly increased endurance and stamina; it in effect converted a standard routine into a high intensity one.  Everyone knows the value of HIIT (high intensity interval training).

Another  benefit that I really appreciated was that this tactic diminished the amount of nagging injuries associated with my working out.  (this has profound meaning to a 57 year old!)  Again, this went counter to my expectations.  It turns out that the moderate motion of working the mower and carrying the dump bag provided a better overall warm up and stretch routine than typically done with weights or callisthenics.  It was slow and natural.

So the bottom line is that your end up combining the old fashioned (physical yard work) with the new (sophisticated weight/callisthenic routines) to achieve a synergistic overall workout – and get a nagging unpleasant task (like the lawn, etc) completed in the process.  Mental jiu-jitsu – work smarter, not harder.  Its a win-win situation, and both victories go to YOU!

Warren

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Fish Oil – Still The Healthy Choice

Posted on August 4, 2013 by Warren Dostie

onetime 034 (2)

Have you heard the latest salvo fired by the “anti-supplement crowd”?  I refer to their review of a study linking Omega-3s to prostate cancer.  While I certainly favor  research investigating the safety of any of my favorite “babies”, a rational interpretation of the results of this one should NOT cause  you health conscious people to change your routine.  Don’t  throw away those fish capsules.  Here’s why:

It was an impressive broad reaching analysis, though it must be stated that this was not a “random, double-blind placebo controlled” study.  It simply examined the phospholipid omega-3 levels of 35,000 people containing 834 cases of prostate cancer.  The study found that the highest levels of omega-3 correlated to the highest risk of the disease.  Lets take a look at this correlation.  (remember that correlation does not imply causation)

First, though the elevated risk approached 43%, it is important to note that the  levels were so tiny that it is almost meaningless.  Control group level – 4.48, total cancer group – 4.66.  Though this does pose some significance, since it is so low the door is open for many variables to influence it.

Second, the researchers admit that they did not examine the dietary habits of the participants.  They did not take into account the fact that other factors besides dietary consumption or supplementation of omega 3 – such as a very low fat diet – can also influence the levels.   Note the fact that no omega 3 supplements were administered to this group.  In fact, the overwhelming majority of those reviewed did not take fish oil supplements.

In light of this, doesn’t it seem ludicrous for one cancer statistician to remark that “the problem comes when you take components of a diet and put them in a pill”.  🙂    Remember also that many studies support fish oil supplementation in the fight against breast and other cancers, and its regular use is healthier than the frequent consumption of actual fish, because of the mercury and other contaminants.  (Isn’t it an awful irony that the healthiest natural food can kill you!)

Though I don’t want to chastise the intent and diligence of the authors of this study, I feel that the overreaction of the media and some “anti”  groups  definitely deserves a

duck_17203 (3)

Headlines such as:

“Omega-3 supplements may trigger prostate cancer”

“Hold the Salmon: Omega-3 fatty acids linked to higher risk of cancer”

“Omega-3 supplements linked to  prostate cancer”

all serve only to mislead the public and possibly cause them to change already healthy behavior.  Dr Johnny Bowden calls this “Media Madness”  and he has a good point in his blog post.  He truly puts them in their place!

So just remember to take every study with a grain of salt.  They all have value, but as they say: “the devil is in the details.”  As the shepherd of your own health, you have to be careful of what you believe in, and observe every new research with a critical eye.

To your health!

Warren

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