LifeCare Chiropractic

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Mediterranean diet

DECREASE IN MORTALITY WITH PEOPLE WITH MEDITERRANEAN DIET – (10-13-04)

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Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly

I have been a strong supporter of the Mediterranean Diet for a long time and it’s great when studies come out suggesting a FIFTY PERCENT decrease in mortality with persons following a Mediterranean-type diet. Remember that the Med diet comes out of a culture that had a low mortality from many chronic diseases. The national organizations (AHA, ADA…) come up with a diet plan they THINK will help. And don’t think that special interests and the almightly dollar do not play a major role.

JAMA — Abstract: Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women: The HALE Pr –

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Benefits of Extra Virgin Olive Oil on the Heart

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The Mediterranean diet is one of the healthier diets on the planet.  Part of this benefit is likely due to the benefits of the extra virgin olive oil on the heart.

The Paleo diet (otherwise known as the “caveman diet”) is also a pretty good choice.  I believe it was Dr. Alex Vasquez who coined the term “Paleo-Mediterranean,” which refers to adding aspects of both diets together to get the best of both.  As an example, extra virgin olive oil is a generally not accepted as a component of the Paleo diet (I’d have a hard time imagining cavemen operating an olive oil press….), but would become part of the lifestyle on a Paleo-Mediterranean diet.

There have been aspects of the Mediterranean diet that have been examined, such as increased absorption of fat soluble nutrients like lycopene (the red pigment in tomatoes) because of the olive oil in the diet.

Overall, though, it is pretty consistent that better adherence to a Mediterranean type diet shows better longevity and health.  One study found that, in those with the highest level of adherence, lifespan was a whopping 15 years longer.  Not too shabby.

Virgin olive oil is the term that applies to olive oil made strickly with mechanical means (i.e. no chemicals are used in the process).  The “extra” part refers to a higher quality form that has lower levels of acidity than virgin olive oil.  Cold pressed then refers to the temperature at which the process occurs.  Cold temps protect the oil from oxidative damage that begins to occur naturally as soon as the olive is picked.

Unquestionably, the less processed the olive oil, the higher the levels of protective compounds (referred to as polyphenols–olive oil may contain as many as 30 different types).  So the first cold pressed extra extra extra virgin olive oil will have a stronger effect on health then the “been around the block and probably needs the Gardasil vaccination” olive oil.

One little piece of important information here…

Heating has a tendency to destroy these protective compounds.  For this reason, we have two types of olive oil that we keep in the house.  The first is a basic olive oil used in cooking methods that involve heat such as sauteeing or to cover the bottom of the pan.  The other type is of the extra virgin olive oil that we use for dips, spraying on air popped popcorn or to spray on vegetables to get lightly grilled.

Prior studies have shown that extra virgin olive oil has some powerful benefits on the heart by protecting our blood vessels.  This particular article adds a little more specificity in regards to just how much extra virgin olive oil can help to protect your heart and life.

Results were pretty impressive:

  • Those with the highest intake of olive oil had a 26% lower risk of dying from any cause
  • These people also had an impressive 44% lower risk of dying from heart disease
  • Overall, for each increase in olive oil of 10 g (per  2000 calories), there was a 7% lower risk of dying and a 13% lower risk of dying of heart disease

So, given this information, what is your favorite way to add olive oil into your diet?

LOW GLYCEMIC INDEX DIET RISKS POSTMENOPAUSAL WOMEN – (03-27-06)

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Effect of a low glycemic index diet with soy protein and phytosterols on CVD risk factors in postmenopausal women

I have frequently voiced my unhappiness with most of the national anti-disease organizations. They take a very soft approach and seems like industry probably has a large voice in their recommendations. We have seen study after study finding stronger effects and better tolerability of a Mediterranean diet and low glycemic index diet vs the American Heart Association step 1 diet.

I guess my question is, with all the research coming out over the years, why haven’t the AHA changed their recommendations?

Read entire article here

BENEFICIAL EFFECTS OF OLIVE OIL ON OUR BLOOD VESSELS – (12-19-05)

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Phenolic Content of Virgin Olive Oil Improves Ischemic Reactive Hyperemia in Hypercholesterolemic Patients

I usually recommend to patients to use the cheap olive oil for cooking and the expensive stuff for other uses. Much of the antioxidant compounds are destroyed by heating, so spending extra money on the expensive stuff is pointless if the oil is heated.

This article finds that the compounds in the less processed olive oil (as is typical in the Mediterranean diet) has a beneficial effect on our blood vessels.

Read entire article here

11 THINGS TO LOWER THE RISK OF BIRTH DEFECTS

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We live in a society that is bombarded with toxins and bad dietary decisions. The choices we make have an impact not just on our health, but even the health of our yet-unborn children. There are clearly ways to lower the risk of birth defects, have a healthy pregnancy and start your child out as healthy as possible.

There are basically three avenues to approach a healthy pregnancy. First is the environmental / toxic side. Environmental Working Group (ewg.org) conducted the 10 Americans study and found that the average developing baby was exposed to at least 200+ chemicals in the womb. And this was from checking only a mere percentage of the chemicals the EPA allows; checking more likely would’ve resulted in finding higher numbers of chemical exposures.

This means that, even before getting pregnant, a couple needs to be very aware of the chemicals they are exposed to and do their best to eliminate or reduce exposure. Every OB warns the pregnant woman to avoid cleaning the litter box, but how many mention to avoid hair dyes, pest sprayings, plastic water bottles, anything with the “new shower curtain smell,” old cushions, etc…?

The second approach is to increase the quality of the diet. That means no foods that have ingredients a biochemist can’t pronounce. Even better–eat foods that don’t have labels. It means more fruits and veggies. It means NO refined carbs. It means an increased intake of omega 3 fatty acids along with a decrease of omega-6 fatty acids.  It means keeping your caloric intake reasonable and not use the “eating for two” excuse.

Third, a good quality mutlivitamin is essential. I have yet to see a prescription prenatal vitamin that isn’t anything short of horrendous. Then, if you throw in the fact that many cost $30-40 / month, you should begin to get a little nauseous. A good quality prenatal will contain more than just folic acid (1 mg of folic acid makes it a prescription…999 mcg would not be–go figure), but should read more like a multivitamin along with biotin, magnesium, calcium and iron. NO artificial colors, flavors or titanium dioxide.

So, in summary, follow these recommendations to lower the risk of birth defects:

Finally, in this particular study, researchers found that a dietary pattern that resembles the Mediterranean diet will lower the risk of the birth defects of cleft palates and neural tube defects. So, overall, it is very clear that lifestyle choices can lower the risk of birth defects and greatly contribute to a healthy pregnancy.

WANT TO LIVE 15 YEARS LONGER?

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Certainly if these years were spent in a nursing home having to be wheeled around in a wheelchair the answer for most of us would be “no.”  But what about an extra 15 years of life traveling, spending time with grandkids and playing golf and tennis?

There is absolutely no doubt that the way we take care of ourselves has everything to do with how we age.  Anyone who falls back on the old “Uncle Jerry smoked and drank Jim Bean until he died in a brothel at 103” is deluding themselves into thinking that THEY won the genetic lottery and can abuse their genes as much as they like.

 This particular study just confirms this further and quantifies the benefits a little more.  Basically, participants were given a score based on 4 factors:   adherence to a Mediterranean diet, nonsmoking, normal weight [BMI (in kg/m2): 18.5 to <25], and regular physical activity.

Those women with the lowest scores had 4 TIMES the risk of dying in the next decade compared to those with the highest scores.  In men the number was 2.6 times higher.  This translated into 15 more years of life in women and 8.4 years in men.  THAT, readers, is a lot of life to live.

These aren’t difficult guidelines to adhere to.  Non smoking is a no brainer and no one today would look you in the eye and tell you they’re improving their health by smoking.  Regular physical activity.  Adherence to a Mediterranean diet is something most people find very pleasant and compliance is high because of this.  And, the Med diet, when combined with calorie restriction, will likely aid in maintaining an ideal body weight.

So if you’re not there, are you willing to make these changes for 15 more years of life???  If you are NOT, then how do you value your own life and happiness when it’s not worth some simple changes?

Read more…

ADD THIS TO YOUR DIET TO DRASTICALLY LOWER RISK OF STROKE

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As I’ve written about in the past, the 90’s completely screwed up our concept of what constitutes healthy foods. An entire population was brainwashed with the idea that fat = fattening. Researchers at the time the USDA’s food guide pyramid was released (allocating fats and oils – use sparingly – at the top) were concerned about increased rates of most chronic diseases. Unfortunately, they were correct.

This study, among many others, continues to prove just how errant this thinking was. This particular study finds that those consuming high amounts of olive oil had a 41% lower risk of stroke. Considering that some of the most popular diets, such as Weight Watchers, promote the replacement of olive oil based dressings with “low fat” dressings. These low fat dressings replace olive oil with high fructose corn syrup. Clearly a health devastating tradeoff, and yet one that remains a popular choice among those trying to lose weight or maintain an otherwise healthy lifestyle.

Well—in case there is any question in your mind that avoiding olive oil because it is high in fat—dispel it now. Olive oil, especially as a component of a Mediterranean type diet,has numerous health benefits. It aids in the absorption of certain fat soluble nutrients like the fat soluble vitamins A, D, E, K as well as other phytonutrients like the fat soluble carotenoids. Lycopene, in particular, is high in Mediterranean diets because of the tomato intake.

Olive oil itself, particularly the cold pressed extra virgin forms, are very high in their own polyphenols that confer very high levels of protection.

A little tip when it comes to olive oil. There is no doubt that the less processed, the more virgin, the oil, the better it protects. So, these means the more expensive olive oils really are better for us. BUT…most of these polyphenols are destroyed by heat. This means that cooking with olive oil is likely to reduce the protective benefit of the expensive oils. It does still retain the benefits of the oil itself, however.

Bottom line is to keep two olive oils at the house. A more expensive one for the dips and dressings, and a less expensive oil for cooking. It’ll be a better use of your money.

http://www.neurology.org/content/early/2011/06/15/WNL.0b013e318220abeb.abstract