Heartache Continued...

In this, to-be-continued edition, I wanted to follow-up on the discussion of last week where I explained that conventional thinking on the cause of heart disease is being challenged.  In case you missed, everyone still agrees that ischemia (a lack of blood flow and oxygen to the heart) is the cause of heart attack.  What is being called into question is mechanism that the build-up of cholesterol in the coronary arteries is the major cause of this ischemia.  The new research is showing that this is merely a symptom and the real cause has to do with the nervous system; in particular a lack of nerve flow from the Vagus nerve.

The Vagus nerve is considered the major parasympathetic nerve in the body that regulates the function of most every major organ in the body.  Your nervous system is broken into two parts – the parasympathetic and the sympathetic.  This sympathetic is more commonly considered your fight-flight nervous system that speeds up your heart and lungs as well as other organ function for survival needs.  The parasympathetic does the opposite and serves to slow down the heart and lungs.  It’s easiest to think of the sympathetic as the gas and the parasympathetic as the brakes.  Different lifestyle factors affect the “tone” of the nervous system and shift us into fight-flight mode just like changing the tuning of a guitar.  These factors are the standard poor habits including chronic stress, lack of sleep, sugar, trans-fats, smoking, and processed grains.  When we stay in a revved-up or sympathetic state, adrenaline levels go up and the metabolism of the heart muscle shifts from fat fuel sources to sugar metabolism.  This will result in a dramatic increase in lactic acid production in the muscle cells of the heart.  This creates an acidosis in the muscle that prevents calcium from entering into the cells effectively, thereby making the heart muscle cells less able to contract.  These cells begin to swell and malfunction which is the basic mechanism of ischemia to the heart cells or more commonly, “heart attack.”

Your take-home on this should be that there is much more to heart disease than plaque build-up of the coronary arteries.  Cholesterol is an effect, not a cause!  When all we do to prevent heart disease is take drugs to lower cholesterol, the result is death from heart attack with better looking cholesterol numbers.  What we should be doing is engaging in stress-reducing activity such as exercise and meditation, embracing loving relationships, increasing the fruits and vegetables in our diet, drinking water in place of sugar drinks, making adequate sleep a priority, and taking time to be grateful for what we have rather than stressing over what we don’t have.  These are the very activities that move us out of fight-flight and into a more parasympathetic state that has been proven to be healing to the heart (and also cholesterol).   So if you’re still looking to make meaningful lifestyle changes, there are about seven options for you to choose from.

It’s a Heartache

I recently found an article that challenged everything that we thought we knew about the cause of heart disease and heart attacks.  Since one out of every two Americans will die of heart disease, this caught my attention.  Traditionally, we are taught to believe that heart attacks occur due to problems in the coronary (heart) arteries.  But new research is suggesting that the problems likely happen as a result of event happening in the muscle of the heart known as the myocardium.

So, heart disease is caused by a lack of oxygen to the heart muscle from a buildup of plaque in the arteries as a result of excessive cholesterol, right? And preventing heart disease comes from opening those arteries by reducing cholesterol and various emergency procedures such as coronary bypass, stents, or angioplasty?  Well, that’s what most of the free world believes.  However, doctors and researchers alike are starting to question this conventional thinking due to the results of a couple recent studies.  First, angiogram studies, where radiographic dye is injected into the coronary arteries and observed, shows that blood gets to the heart even where the major coronary arteries are completely blocked off.  Another 2003 study conducted at the Mayo clinic concluded that bypass surgeries, stents, and angioplasty can indeed relieve symptoms of heart disease such as chest pain, but that they do not prevent further heart attacks.  The explanation for this is that shortly after birth, a normal heart develops an extensive network of what are called collateral blood vessels that will provide numerous alternate routes for blood flow.  Think of this as taking the scenic route when the highway is blocked.  In fact, the body is so smart that even when a blockage does develop in a coronary artery, these collateral arteries can grow new, at any age, to bypass and reroute the blockage.  Nobody is trying to say that high cholesterol, especially the inflammatory LDL’s is a good thing; they’re just saying that this is not the end of the story with heart disease.  If this were true, don’t you think that, with all the cholesterol drugs that have been given out along with all the emergency and preventive procedures performed, there would have been a dent in heart disease over the last 30-40 years?

So what is really going on?  The researchers performing these newer studies believe it comes back to the effect the nervous system is having on the heart and particularly the rate of your heart.  Your nervous system is broken into a fight/flight or sympathetic side as well as a parasympathetic side that is considered to be active when we sleep, heal, and digest (or relax).  The major parasympathetic nerve (the Vagus) comes off the brainstem and serves to slow and relax the heart.  Multiple studies have shown that a decrease of parasympathetic nerve flow results in ischemic heart disease where the oxygen is being cut off.  Next week, I would like to discuss how this happens and what the real-life factors are contributing to this #1 killer in America.

For a more in depth look at your bloodwork and LDL's, our office is doing bloodwork through Boston Heart labs. If you're interested in scheduling bloodwork with us, call the office at 812-273-4325.

The Truth about Sugar

I know that many of you have had the opportunity see the movie Fed Up.  In fact, nearly 100 people came to our community showing of the film at the Red Bicycle a couple years ago.  If you haven’t seen it yet, the movie focuses on the American obesity epidemic and how our modern diet is directly linked to the chronic disease that afflicts approximately 80% of our society as the primary cause of death.

We’ve always been told that the solution to weight loss is to eat less and exercise more.  This implies that obesity is simply a matter of calories in versus calories out.  But what if not all calories are created equally?  Obviously exercise is necessary for better health and it should be looked at similar to getting a vital nutrient.  But if you’re trying to exercise yourself out of obesity or excess weight while eating the wrong diet, you’re fighting an uphill battle that you will never win.  Modern science and the rules of physiology prove that the quality of the calories ingested is what really matters.  For instance, when you take in a healthy, natural carbohydrate such as a vegetable or most fruits there are calories from sugar.  But those calories are bound to fiber that slows the release of sugar into the bloodstream thereby keeping insulin levels low and allowing those calories to be burned more slowly.  This is normal physiology from healthy food.  However, when you ingest the sugar that’s in junk food such as soda or candy or even a processed carbohydrate such as white bread, snack foods, or most cereals, there’s not much fiber there.  This causes a large surge of sugar that raises blood sugar, increases insulin, and immediately gets sent to the liver to be stored as cholesterol and fat.  This is unhealthy physiology that leads to obesity and chronic illness such as diabetes, heart disease, cancer, and stroke.  It’s all about the sugar including the processed sugars such as high fructose corn syrup.  Believe or not, the same phenomenon happens with the fructose found in fruit juice and even with artificial sweeteners found in diet drinks and foods.  Unfortunately about 80% of the food you find in the grocery store has added sugar or artificial sugars.  As a result, between 1977 and 2000, Americans have doubled their intake of sugar.

Hopefully, this is all impactful information to you, and I could go on.  But how do you make change and how do you get your family to begin cutting the sugar?  The first step is to begin planning your meals in advance and make a real commitment to get back into your kitchen and start cooking real food – this is the stuff that is found on the perimeters of the grocery stores and rarely sold in a cardboard box or plastic bag!  We’re doing a wellness talk in April to help you with this. Sign up for “The Truth about Sugar” by calling our office at 812-273-4325 or sign up on Facebook or Eventbrite.

Autoimmune Disease & Vitamin D

Do you know someone with an autoimmune disease?  These diseases occur when your immune system turns against your own body instead of fighting pathogens such as bacteria and viruses. Autoimmune diseases affect different areas of the body and include illnesses such as rheumatoid arthritis, lupus, Chron’s, psoriasis, Grave’s, type I diabetes, amongst numerous other ailments.  Little is known about how or why autoimmune diseases occur and once diagnosed, you’re looking primarily at management of the disease as treatment is very limited.  At a conference, I saw a speaker presenting some research that suggests vitamin D is important in preventing these diseases and I went looking for the link that makes this possible.

From what I can find, there are a few things going on here.  First of all, just like any disease process, it is agreed that autoimmune disease starts with inflammation and this inflammation is directly linked to lifestyle (diet, stress, and exercise).  In particular, an inflammatory diet rich in grains, gluten, and sugars will increase inflammation in the gut or intestines.  This inflammation creates swelling in the cellular lining of the gut.  This lining is important because it serves to allow favorable nutrients to pass from the intestine into the bloodstream while keeping unfavorable toxins from getting in.  When the lining becomes swollen, the gut becomes “leaky” allowing the toxins to pass through.  This is known as leaky gut disease and is associated with inflammatory bowel diseases.  The resulting toxicity of the blood gets into the cells, causing damage and putting the immune system in an alarmed state.  Over time this increased immune state can lead to autoimmune disorders.  It turns out that vitamin D plays a critical role in preserving the integrity of the intestinal lining thereby reducing inflammation and allowing the gut to heal appropriately.  Other research at Harvard and similar studies from Oxford found that vitamin D helps regulate the genes that are involved with autoimmune disease as well as many different cancers.  My personal belief is that it is likely the toxins in the blood from the swollen gut that get to the cells and alter the genes in the first place.

There are still professionals out there that tell people taking vitamins is a waste of time and money.  They clearly don’t follow their own research.  The blood test to check for your vitamin D levels costs about 35 bucks and the vitamin itself is one of the cheapest ones out there.  Over the years, I’ve shared several other reasons why D is so important, but if, for some reason, you were still on the fence, I hope this new information will motivate you to get your levels checked.  Remember that we get D naturally from sunlight in the summer, but it is estimated that 50% of the adults and children out there are deficient.  Do yourself a favor and get yourself and your family checked and supplement until your levels are optimal.

Probiotics

In the past I’ve discussed the importance of getting probiotics in your diet to promote better health.  These “friendly bacteria” are known to be crucial for proper bowel function because they help break down waste in the colon.  They are known to be important for immune function as these good bacteria will help fight off any bad bacteria that are moving through the digestive system before they get into the bloodstream. I’ve also stressed how important probiotics are to get into your system any time you’ve been forced to be on an antibiotic as the antibiotic is like a bomb that wipes out not only the bad bacteria but the good ones as well.  Now, a recent breakthrough study has revealed for the first time that probiotic bacteria appear to affect gene activity and cellular reactions in the body.  The lead researcher reported, “These effects are similar to the effects of components that the pharmaceutical industry applies to medicines, but less strong.”

In addition to the benefits already listed, the latest information on probiotics suggests that these helpful bugs can even help regulate blood pressure, reduce allergic responses, and stimulate abdominal weight loss.  It appears that all this is possible by stimulating our own gene expression in a disease-preventing manner.  This is the same effect most drug companies are trying to achieve with pharmaceuticals, but probiotics are getting the job done with no apparent side effects!

You can get probiotics through your diet with natural yogurt, some cheeses, and sauerkraut, especially if they are not pasteurized.  However, since nearly all dairy is pasteurized, I prefer to take them in a supplement form.  The bacteria you’re looking for should include Lactobacillus Acidophilus in a capsule containing at lease one billion colony forming units (CFUs).  This is one of the supplements I try to take every day and with this latest information, I will be recommending to all my clients.

Last week I touched on the detrimental effects of chronic stress.  The points I hope you remember are first that the stress response is a normal and programmed response consisting of a cascade of changes in the body all designed to help us survive a threatening (fight/flight) situation.  Secondly, like any habit, our nervous system learns to activate the stress response and over time we can go into to this reaction more easily or continuously.  While the stress response can help us survive a threat, the body changes that occur in the stress response are devastating over a sustained period of time.  So all we need to do is cut the stress, right?  Everyone knows, this is not always easy.

When in a time of stress with factors outside our control, there are several things we can and should do to minimize or turn off the stress response.  Positive thinking truly works by interrupting the negative thinking patterns that feed the stress response.  Making regular time for prayer and positive affirmations or writing in a gratitude journal every night before sleep really pays off.  Similarly, practicing meditation where you simply sit quietly and try to quiet your thoughts will also break the habit of negative thinking and stress.  Caffeine, nicotine, and sugar all stimulate the body and feed the stress response.  However, fruits and vegetables, particularly those rich in B-vitamins will aid to shut off stress at a brain level.  Likewise, lack of movement feeds stress while physical exercise stimulates the nerves that report to the brain and act to shut off the stress reaction.  You must eat well and get up and move to relieve stress!  Most people don’t know this, but massage and chiropractic care works much in the same way as exercise to combat the stress response.  Releasing muscle tension and adjusting the spine shuts off the stress producing nerve signals of pain and at the same time stimulates the signals that go to the emotional center of the brain to shut off the stress reaction.  Even though we often cannot control the situations that cause stress, this information should help you see the stress response as a brain phenomenon that can be altered or controlled.  Whether you choose to see a chiropractor or massage therapist, follow a healthy diet, work on positive thinking, or exercise, all of these methods are proven to help us adapt to our increasingly stressful environment.   

Stress

In a survey of 30,000 people in 30 countries, it was reported that women who work full-time and have children have the greatest level of stress.  Half of the population reports that their stress level has gone up in the last year.  Eighty-one percent of Americans report that money is their number one source of stress.  As I’ve reported in the past, this chronic stress takes a toll.  The six leading causes of death have been linked to stress including cancer, heart disease, lung disease, suicide, accidents and cirrhosis of the liver.  Add to this the other diseases related to stress (diabetes, stroke, digestive disorders, depression/anxiety, hormone and reproductive problems and immune disorders) and stress is the greatest cause of death and disease we are facing.  Medical researchers estimate that stress is the underlying cause of 80% of all illness.  But I somehow doubt this comes as much of a shock to most people.

So what do we do about stress?  The first thing is to realize that stress is a perception that occurs in the brain.  I’ve heard it said, “It’s not the stress, it’s how we respond or react to the stress.”  We need to realize that the stress response is a programmed reaction that starts in the brain and is carried through different hormones and chemicals to change our physiology so that we can better respond to a threat.  This cascade of chemical reactions is measurable, reproducible, and predictable – it happens to some degree every time we perceive stress.  You also need to realize that the stress response is a perfect reaction!  The response is programmed in all of us in order to increase our chances of survival.  The problem is that when stress is perceived the process starts and the brain does not know or care whether we are threatened by money and taxes or confronted by a tiger – the reaction is the same.  The response that would be of benefit if we were running from a tiger is devastating over time with daily stresses of modern life.  The other problem is that our brain and nervous system is always learning and adapting.  In the same way that practicing the piano will make us a better player, practicing the perception of stress will send us more easily into the stress response.  Realize that stress is a habit that must be interrupted and then retrained and this takes practice.  Please check in next week and I will share several strategies on how to start this process that can make the biggest difference between health and disease.